What are some effective ways to practice the long jump

50 frog jumps + 100 sit-ups a day, insist on 1 month, you can gain 15-30cm, absolutely effective!

To put it simply, if the coordination of individual bodies is not good, and the coordination of hands and feet is not good, there is little hope in the short term. Do more belly jumps, as well as jump steps, jumping on flat ground, you may overlook the importance of flying height, belly jumps and jumping steps are a bit forced to focus on the leg tight. I believe that after practicing for a day or two, remembering the rhythm of that jump, you will make significant progress.

The best way to practice the long jump is as follows:

1. Squat and jump: This is an exercise that mainly develops leg muscle strength and ankle strength. How to jump: open your feet to the left and right, your toes parallel, your knees bent deep or half-clumsy, and your arms swing naturally.

2. Bend the arm and swing the arm: When jumping, the two arms swing naturally to lift and drive the body. The faster the straight arm swings, the greater the swing, and the more obvious the lifting and pulling effect.

3. Continuous frog jumping: the legs are bent, the back of the hands is extended, the movement should be coordinated, and the continuity should be good. In general, the group jumps 5-10 times in a row. Practice groups 4-5. The number of groups can be increased or decreased according to the actual situation of the finch burial.

4. Running is also a very effective way to improve the performance of the long jump, running can exercise the strength of the legs, and running can achieve the best effect.

Long jump, also like the name of the ant rush long jump, track and field jumping events. It is a combination of run-ups, take-offs, take-offs, and landings. Athletes run in a straight line, jump with one foot in front of the springboard and behind the line, go through the air phase, and then land with both feet in the bunker, and the distance of the jump is determined by the distance of the competition.

The long jump is one of the oldest competitive sports, and it was included in the "pentathlon" of the ancient Greek Olympics. According to historical records, the first official long jump competition was held in 708 BC, more than 2,700 years ago. At that time, the long jump facility was very simple, just planing the ground and placing a threshold in front of it instead of a springboard.

The technical essentials of the long jump can be summarized as: squats, arm swings, abdomen, and leg raises.

Squat: Be sure to squat before jumping, with your thighs parallel to the ground. Swing arm:

At the moment of jumping, the arms should swing diagonally upwards to drive the body to jump. Keep your feet wide from side to side, shoulders wide, and swing your arms back and forth. As you swing forward, straighten your legs.

When swinging backwards, bend your knees and lower your center of gravity, lean your upper body slightly forward, and swing your hands as far back as possible. Essentials: Coordination of upper and lower limb movements.

When swinging, lower the center of gravity by stretching and bending, and lean the upper body forward slightly. Abdominal retraction: After vacating, the waist and abdomen are forced, and the thighs are closer to the waist and abdomen.

Leg lift: When landing, the calf must be stretched forward. Kick the ground quickly and vigorously with both feet and limbs, swing your arms slightly from back to up, and then jump up and take off, with a full body.

Key points: Kick the ground quickly and powerfully, coordinate the leg push and hand wave, spread the foot in the air, and emphasize the instant kicking action before the forefoot leaves the ground. Landing cushioning:

Raise your legs on the abdominal stool, stretch your legs forward, swing your arms back vigorously, and bend your knees to cushion the ground. Takeaway: Timing your leg forward, bend your leg forward, swing your arm backwards, and not backwards when you land.

Second, a month's worth of targeted practice starts with leg strength, waist and abdominal strength, and the ability to jump quickly. The following practices are recommended. Squat and jump in place (to build leg strength):

Stand with your feet parallel to each other, shoulder-width apart, squat until your thighs are parallel to the ground, and jump quickly after a few seconds. It is recommended to do 3 to 5 sets a day with more than 20 reps each.

Sit-ups (exercises waist and abdominal strength): Needless to say, it is recommended to do 3 to 5 sets a day for 1 minute each time. Multi-level frog jumping (training fast jumping ability):

Level 10 frog jumps are preferred, it is recommended to do 3 to 5 sets a day. Abdominal retreat and longitudinal jump on the spot (exercise the coordination of the waist, abdomen and legs): Stand with your feet parallel and shoulder-width apart, and jump with your legs together after jumping, as close to your chest as possible.

It is recommended to do 3 to 5 sets a day with more than 20 reps each.

1. Master the essentials of movement techniques.

Pre-swing: open your feet left and right, shoulder-width apart, swing your arms back and forth, when swinging forward, your legs are straight, when swinging back, bend your knees to lower your center of gravity, lean your upper body slightly forward, and swing your hands back as much as possible. Key points: The upper and lower limbs are coordinated and coordinated, the center of gravity is lowered by one extension and two flexion when swinging, and the upper body is slightly leaning forward.

Take off and take off: Kick the ground quickly and hard with both feet, and swing from back to front and up with both arms slightly bent at the same time, jump forward and up in the air, and fully spread your body. Key points:

Kick the ground quickly and powerfully, the leg pedal and hand swing should be coordinated, the air exhibition body should be sufficient, and the instant kicking action of the forefoot before leaving the ground should be emphasized.

Landing Slide Fiber Kai Cushioning: Tuck your abdomen and raise your legs, stretch your calves forward, swing your arms back vigorously, and bend your knees to cushion the land. Key points: Grasp the timing of the calf extension, bend the leg and extend the arm back, and go forward and not backward after landing.

2. Auxiliary exercises for standing long jump.

Jump-up: Bend your knees on the spot and start jumping, do a straight-leg push-up in the air, fully open your hips, make a back arch movement, and bend your knees to cushion when you land.

Single-legged jump forward exercise: generally use the left (right) to right (left) method to practice, the distance is controlled at about 25-30 meters, and 3-4 sets are completed.

Abdominal jump exercise: Start jumping upright in place, do leg bending and knee hugging movements in the air or high-five your hands in front of your legs, and be sure to bend your knees to cushion when you land.

3. How can you jump farther?

1. The swing of the arms and the coordination of breathing.

It is important to swing the arm and breathe properly. In the pre-swing, the arms are relaxed and slowly swing from the bottom to the top to the head, followed by a relaxed inhale, and then the arms are exhaled from the top to the sides and behind the back. When it is time to jump, the arms are quickly swung from the bottom to the top of the head, and now the breath is quickly and deeply taken and the hem is followed by the hem to the sides of the vertical wisdom, the movement is as fast, but this time it is not exhaling, but holding the breath.

This provides maximum energy for the muscles before they take off, and enhances the instantaneous explosive power of the muscles when they take off.

2. Lean forward with the center of gravity of the body.

Before jumping, as the arms swing from top to bottom to the sides and back, the upper body leans forward, and then the arms are bent into a semi-squat position, the heels are lifted, and the ground is grasped with the forefoot to control the balance of the body. Although the center of gravity is not very forward, it is important. In this way, there is no need to expend force to move the center of gravity forward when taking off, and the conditions are created for the body to move forward and upward.

3. Pedal pendulum is the key.

The effect of the swing during take-off is an important factor in determining the distance of the body. When jumping with both arms, you should swing forward and up. When jumping, kick the ground with the forefeet and swing your arms from the back of the sides to the front and upwards to lift your body forward and up.