How can I improve my long and high jump scores?

Support the statement upstairs, I am not good at long jump, I will say high jump, it is recommended that you use leapfrogging, because I also like this project, so I can provide you with a little bit of experience, first of all, you must have confidence, do not be afraid of the height of each round, this is very important, and then, before jumping to do a good warm-up exercise, let yourself be in a better state, and finally you should pay attention to how to jump, pay attention to the amount of steps, do not run too fast, slowly accelerate, when jumping, you should pay attention to the timing of the first leg lift, and the other leg over the hurdle, remember to keep your movements as coherent as possible......The rest is up to you, I wish you good results, come on.

You should use the forefoot to exert force, use your arms to drive your body, bend your legs in the air, and your legs should be separated when you land on the ground to improve the time in the air.

If you are in this situation, don't run too fast.

Jump as much as you can when jumping.

Don't push forward.

Trying to elevate your hips when jumping high will have some effect.

If you want to jump far.

I'll tell you a trick:

A 3 kg (one leg) sandbag was tied to his leg and he carried it every day.

Only take it off when you sleep!! Bring it for a month!!

You'll know the effect!!

I tried because I'm a long jumper!! Amateur)) I hope you can use it!!

There are two aspects to whether high jump is good or not. One is a split-second boost speed. One is action.

Anyone who can jump high knows the move.

Speed is the acceleration when there is still 1/3 of the distance from the high jump. The first 2/3 is from slow (slow) to slow (fast).

There are several ways to do this:

The first type: walking footwork, in normal circumstances, use your own steps, the number of run-ups multiplied by 2 minus 2 equals the number of steps, such as 8 steps: 8 2-2 = 14 steps.

If the number of running aids exceeds 10 steps, the distance of walking is increased by two steps for each additional run, such as 12 steps: (10 2-2) + 2 2 = 22 steps. After repeated adjustments, it was finally determined.

The second method: the measurement method, tell your companion the number of steps you want to run, and then accelerate from the starting point to the starting area; The student who takes a few steps stands on the side near the starting area, counts the number of steps taken by the runner's side (left or right) leg to the landing near the starting area, sees the exact landing place of the last step, immediately makes a mark, and finally multiplies the number of steps by 2 is his actual and accurate landing place. After a few exercises, adjust the step point and determine the starting line.

The third type: rhythm method, different students, his running speed and running distance are different. However, in any case, you must pay attention to your own running rhythm so that you can play at your normal running speed and jump out of the level. The last four steps remain the same, and the acceleration varies from person to person.

Fourth: the regional method, three areas are drawn on the runway, the first area is the pre-run section, the second area is the acceleration section, and the third area is the last four step sections. The stride length of the pre-run section can be used as a high-speed area, and the acceleration section and the last four steps cannot be adjusted at will to give full play to your running speed.

Fifth: reduction method, step and jump on time, do not move back to the starting line alone, in this way, can not avoid stepping over the starting line, because students are afraid of stepping over the board or not stepping on the board psychology, so the last small step or big stride, the same will be foul. If you use the reduction method to shorten the stride length of your pre-run section, when stepping on the acceleration marker, the normal acceleration speed section and the last four steps will be much better.

1. Half-squat jumping

To start, squat half-way to a 1 4 position, place your hands in front of you, and jump up at least 20 to 25 cm off the ground. (If you find it easy, you can jump to 25-30cm). When in the air, keep your hands behind your back. When you land, finish it once.

2. Raise your toes (calf raises).

First, find a step or a book to put your feet on, then just put your toes on it, your heels must not touch the ground or pad, raise your toes to the highest point, and then slowly lower them, finish once, finish with both feet, complete a set.

3. Steps

Find a chair, put one foot on it, at 90 degrees, jump away as best you can, change your foot in the air, put it on the chair, put the original jumping foot back on the chair, and complete the other jump.

4. Vertical jump

Straighten your feet shoulder-width apart, lock your knees, jump with only your calves, only bend your feet, try not to bend your knees, and when you reach the ground, jump quickly again and finish it once.

5. Jumping on tiptoe

Lift your toes to the highest point and jump quickly on your toes, not more than or when jumping.

6. Squat jumping

Stand, hold the basketball in front of your chest, squat down (half squat), look ahead, keep your back straight, lift your toes, keep your thighs at 90 degrees, jump to 8-13cm, land, finish, if you want to jump 15 times, 1-14 need to jump 8-13cm, 15 times, you need to jump as hard as you can.

1. Leapfrog high jump

The run-up movement is easy, natural and elastic, and the last step is slightly smaller and fast. Jump, quickly push and extend the hips, knees, and ankles, and fully extend the torso.

Focus: Technique that combines run-up and take-off.

Difficulty: Over-the-pole technique.

Prone to mistakes: poor running rhythm and inaccurate strides. Can't jump, can't swing, when crossing the pole, the upper body is too straight, the hips sit down to touch the rod, bend the legs when crossing the rod, the feet or calves touch the rod, and the running is disjointed from the jump.

2. Back jump

Run-up: Turn in a straight line, land on the inside of the forefoot of the outside foot, swing the shoulder height and lead the jump side, lean inward, and accelerate the jump in the last two steps.

Jump: The penultimate step adopts a "hard brace" rapid swing, the swing leg is slightly bent and swinged inward, the knee is inward than the ankle, the swing side hip is higher than the jumping side hip, the starting leg is actively on the ground, and the shoulder side is facing away from the crossbar.

Over the bar: Hit the head and spine axially above the crossbar, and after the head passes the bar. The arms are also lowered from the top of the shoulders to the sides of the body, and when the chest is over the pole, the hips are actively pushed upward, the calves are relaxed and drooping, and the pole becomes a "bridge" action.

Landing: After the thighs cross the bar, shake the calves with the thighs and calves, bow your head and bend your shoulders, stretch your knees and shoulders and carry the pad.

Focus: Technique that combines run-up and take-off.

Difficulty: Over-the-pole technique.

Mistakes to make: jumping too slowly, reversing during take-off, lying on the pole, sitting over the pole, diagonally crossing the pole.

Tips for the long jump:

1. Prepare for the posture. Posture preparation is an important part of improving distance, so I explain a lot during the lesson. Feet open, slightly wider than shoulders, stand behind the starting line, eyes looking ahead, staring at the landing point slightly ahead, lead stool arms naturally drooping, take a deep breath, body center of gravity slightly higher; Establish firm confidence that you will be able to jump to the predetermined goal, such as making a mark 2 3 cm before the landing point every time, and asking yourself to jump here as much as possible, this Huaitan travel point is very crucial.

Second, the take-off stage. The take-off stage can be divided into two parts: pre-swing and kicking. In the pre-swing stage, the arms swing naturally, the body leans forward slightly, the forefoot touches the ground, and the center of gravity of the body is slightly higher, so that the body can be adjusted to the best state before kicking the ground.

The kicking stage requires that after the body is adjusted to the best state, the feet are quickly pushed on the ground, and the arms swing forward and upwards to bring the body forward and upward.

3. Vacant stage. The key to the take-off stage is to open the body and arch the back, that is, the arms are raised, the abdomen is straightened, and the legs are pushed back, so that the body can fly farthest in the air.

Fourth, the landing buffer. After the body is crossed by the highest point, the arms are folded, stretched forward, the abdomen is tightened, the legs are stretched forward, the heels touch the ground first, the transition to the forefoot, and the forward walk away from the landing point to complete the standing long jump.

Precautions: 1. Take a deep breath before jumping, be calm, and look at the place where you usually land, believing that you will definitely be able to jump there.

2. Take off. Swift. Swing your arms hard, push your legs back hard, jump diagonally upward, brighten your chest in the air, and open your body.

3. Landing. Tuck your legs and abdomen, and stretch your arms forward.

4. Strengthen leg strength exercises and explosive power exercises.