Back Jump Emergency 5

Don't push yourself anymore, giving up is also an option. Learning and learning is simply not going to bother at all. It's not a question of whether you want to or not, you are 172 tall and 280 tall, and you can practice and jump 130?

If you really put your mind to it, you will never develop this virtue.

In order to fool around in the sports meeting, it is not bad to get a rolling practice for a few days, the movements are simple, the results are good, and the results are fast.

If you are too anxious, sports are not just a matter of talking, you must practice many times, and if you don't jump well, change to leapfrogging. Because it is dangerous to have a more suitable back, health first, grades second. Young people are competitive, understandably but safety is more important.

If it's too early, you can try this, thinking more about the height and not about the distance. High jumpers only think about crossing the crossbar, mentally thinking about height, but doing Yuandu, just thinking about the mat. Remember, jump high and don't always think about the mat.

This is a mistake that many beginners tend to make, and many people are thinking about turning and falling shoulders before they have fully jumped, and they will be in the same situation as you. It is recommended that you do more running and jumping exercises, do not cross the pole, as long as you fully jump at the starting point, you must do more, and slowly you will feel that you have jumped high, so do the following exercises. I'm sure you'll do it.

The back-to-back stepping point uses an arc to run. First determine the starting point about 30 cm outside the middle of the crossbar, and first walk 5 steps to the right to point A. Then go 6 steps to the right for point B.

Step forward again to point C. From C-B-A, the CB section is a straight run, and B-A is an arc run. After repeated shouting, the back-to-back high jump refers to a pole crossing technique in which the back is facing the crossbar and all parts of the body are passing the pole in turn.

The back-to-back high jump technique is composed of four stages: run-up, take-off, pole crossing and landing. The stages are closely linked to each other and interact with each other: as you can see from the back-to-back jump, you should run in a straight line in the early part of the run-up to achieve as much horizontal speed as possible.

The arc run at the end of the run-up should create as much centrifugal acceleration as possible for the run and jump, helping to move in the direction of the crossbar.

The purpose of the take-off is to quickly transform the horizontal speed gained by the early osmotic lift into a vertical upward movement, so that the body can fully lift upwards and prepare for the crossing. The take-off action can be divided into three stages: landing of the take-off leg, cushioning and pushing, and the coordination of the swinging leg and the arms.

Crossing the bar is to make full use of the take-off time to change Lu Bi's body posture, shorten the distance between the center of gravity of the body and the crossbar, and use the flexion, extension and rotation of the body to cross the crossbar. When crossing the bar, immediately bend the hips and abdomen, quickly bring the lower jaw to the front chest, and at the same time raise the calves with both legs compensated and actively throw them upward.

The essentials and tips are as follows:

1. When running in high jump, it is generally 6 to 8 steps, and the angle of the run-up is related to the posture of the pole, between 25° and 90°. When running, it is necessary to accelerate evenly while the center of gravity of the body moves smoothly forward, and it is necessary to run easily and naturally. The last 3 to 4 steps of the run-up should be run with a lower center of gravity.

The movement structure should be different from that of ordinary running: the upper body leans forward smallly, the arms move largely, and the heel hits the ground first and quickly rolls to the forefoot landing.

2. When the high jump is carried out to the second step of the jump, the direction should be correct, so that the body can fully rise and move forward. When the last step of the run is supported by the swinging leg, you should actively do the kneeling knee and hip sending movement, step on the jumping leg with the thigh and calf, hook the toe to send the hip forward and stretch, and quickly roll on the heel first until the whole foot touches the ground. Due to the effect of fast running, stepping on the ground and swinging legs and swinging arms, the jumping legs are forced to bend the knees to cushion the action.

3. Straight-line running technology. Its form is similar to the short-circuit running technique, the athlete's body must have a high and stable center of gravity during the run-up, which drives the upper body to lean forward appropriately, the heel push must be very strong, the speed of the forward swing leg lift must be accelerated, and the left and right arms must be coordinated with the whole body swing large-scale.

4. Arc running technology. The body must be leaned inward during the arc run, and the outer leg and arm should increase the swing amplitude when necessary, and try to keep your head, body, and torso tilted inward in a straight line.

5. Pole crossing and landing skills, after jumping into the air, make full use of the height. When the lower leg of the swing leg crosses the crossbar, the swing leg and the arm on the same side are extended forward and rotated inward, the shoulders are buckled inward, and the head is rotated to make the body into a prone position on the bar. Then, the swinging leg and ipsilateral arm continue to extend and rotate forward, and the head dives, while the jumping foot bends the knee and retracts it, quickly twisting the pelvis and flipping the jumping leg so that the body turns around the crossbar.

After crossing the bar, land on both arms and swinging legs at the same time.

First, the technical elements of the run

a) Technical characteristics.

The main feature of the back-to-back high jump run-up is the arc run-up, and the run-up line is generally "j", and its advantages are:

1 The preparation section of the run-up is a straight line or a line with a small curvature, so it is easy to accelerate and exert speed around the world.

2 The transition to the arc is gentle and natural, avoiding pauses or slowdowns.

3. The curvature of the arc changes from large to small, so that the body gradually increases the internal frequency.

4. The last step is about 20 degrees to 30 degrees angle with the crossbar to ensure that the human body has a suitable vertical displacement distance relative to the crossbar after taking off.

2) Run-up technique.

The task of the run-up is to achieve the necessary horizontal speed and create the conditions for an improved take-off and a smooth crossing of the crossbar. The back-to-back high jump generally uses 8 to 12 steps to run, which is divided into straight and arc runs.

1. Straight-line running technique: similar to the short-circuit mid-course running technique, the center of gravity of the body is high and stable, the upper body is appropriately leaned forward, the back pedal is full and powerful, the front swing is actively lifted, and the arms are coordinated and swing largely;

2 Arc running technique: The body is gradually leaned inward, increasing the swing amplitude of the outer leg arm, and keeping the head and torso in a straight line to lean inward. The whole process of running should be obvious'Acceleration and a strong sense of rhythm, especially in the last few steps, gradually picking up and getting to the last step is the fastest.

2. Problems that are prone to occur in the teaching of back-to-back high jump running

1) The curvature of the running arc is inappropriate

In learning the arc run, there are often problems with incorrect running arcs, mainly the following mistakes: Mistake 1: In the run, the body inversion is not gradually increased, but when entering the arc at the beginning, the body is the most introverted, and the body is upright when running to the last two steps, which is manifested in the unreasonable phenomenon of running in a straight line on the running route.

Mistake 2: In the run-up, there is no change in the inversion of the body, which is manifested in the unreasonable phenomenon of running arcs on the run-up route.

Mistake 3: In the run-up, the inward tilt of the body does not change, which is manifested in the unreasonable phenomenon of winding around the run. The reason for the above error is that the student fails to master the technique of arc running, form the correct arc and rely on proprioception to control the change of body incline.

How to check for errors: Check whether the student's running point and route are correct, you can check each step according to the technical requirements of the arc run, usually the turning point of each step of the running direction (generally called the turning angle) should be gradually increased.