How to practice 800 meters and standing long jump in a month

The first stage, 300 meters. This is the starting stage, and it is also the stage that lays the foundation for the rest of the journey. If you can have a good play in this part, it will help you all the way.

The specific requirements are: From the moment the starting gun goes off, you have to start running at your normal pace.

Note, you must maintain a good attitude, relax, and be calm, otherwise it is easy to cause the whole body to not work normally due to tension and fatigue in advance.

After entering the second stage, your body has warmed up. At this time, you can run faster than the last time. Just a little bit more speed is all it takes.

Don't get excited and overdo it. Every little increase in speed. The amount of energy that the body needs to expend is also staggering.

Work = mass * (velocity) squared. That's a huge number. Don't put too much load on your body.

This makes it possible to take the lead in the next tiebreaker.

The third stage is almost at the end. Just tell yourself: I can do it, I still have 200 meters to finish. Then just run at a faster pace. The aim is to get as fast as possible, but within what you can afford.

Follow this method and practice it during extracurricular activities.

Three or four times, master the movement rules of your body, I believe it will definitely help. Good luck.

There are also steps that you can jump and insist on jumping 30 times a day.

1. Frog jumping: Frog jumping is an exercise to develop the strength of the thigh muscles and hip joints. Practice one set of 15-20 reps with 60-90 seconds between each set.

Have a relaxation activity after doing it. Frog jumping is a great way to strengthen your legs, but it has nothing to do with growing taller.

2. Obstacle jump:

Obstacle jumping is the development of leg muscles and ankle power. Put 5 8 small sponge pads on the ground, each with a distance of about 1 meter. The practitioner stands behind the mat, opens his feet left and right, toes are parallel, bends his knees down, swings his arms back naturally, jumps over obstacles with the strength of the soles of his feet, swings forward and upward with both arms, bends his knees to cushion when he lands, and quickly makes the next jump after landing.

Repeat 4-5 sets.

3. Squat and jump:

Squatting and jumping is the development of leg muscle strength and ankle strength. With your feet left and right and your toes parallel, bend your knees down in a squat or half-squat, and swing your arms naturally back. Then the legs are quickly stretched to fully straighten the three joints of the hips, knees and ankles, and at the same time, the arms are quickly and forcefully swung forward and upward, and finally jump up with the toes off the ground, and bend the knees with the forefeet when landing, and then jump up again.

10 15 reps per exercise, 4 5 sets of repetitions.

4. Skip step:

Jumping is to develop the strength of the muscles in the back of the legs and the ankle joint, and to train the coordination of the body. Jump forward and upward with the straight knee of the right (left) leg, while the left (right) leg is bent and raised up, the right leg lands on the ground, and then the leg is changed, jumping in the same way, and the arms are swinging back and forth with the legs. When jumping, the ankle joint and forefoot should be forced, and the whole movement should be brisk.

Repeat 3-4 sets.

5. Touch high jump:

Touching high jumps develops leg muscles and ankle strength. Feet naturally open into a half-squat preparatory position, one or both arms straight up, then both legs push up and jump up, touching the height with one or both hands. Each exercise is 15 times to take the circle or so, repeat 2 3 sets.

Here's how to train you::

1. Practice frog jumping first, jumping two or three groups a day, each group is about 20 meters. Then practice squatting, swinging arms, and finding feelings;

2. Roll a sponge mat into a roll, tie it, put it on the ground, first stand in a place where you think you can jump over the sponge and jump to the opposite side, gradually retreat away from the sponge pad, and then jump to the opposite side, until you can't jump over. After the jump, take off the sponge and then stand up for the long jump, you can find that you can jump at least 20 cm farther than usual;

3. Run to warm up before each exercise and stretch your muscles and bones.

Standing long jump refers to a long jump that starts from a standing position without a run-up. In 2014, the "National Socks Xunjia Student Physical Health Standards" stipulated that the standing long jump is a compulsory item for junior high schools, high schools, and universities to stop this physical fitness test every year.

I can tell you that it is possible to jump to the meter, as for how long, it depends on your training level and personal physique.

The most direct factor in the standing long jump is physical fitness, the first consideration is to improve physical fitness, the standing long jump needs the strength of the legs, so you can do more strength training of the lower limbs, such as frog jumping, squats, weighted (light weight) half squat jumps. Or simply jump more than you can do. These all help to improve leg strength.

Leg strength is the foundation of the standing long jump, so if the strength goes up, the standing long jump performance will naturally improve.

Determine the technical essentials of the long jump, and the legs are about the same width as the shoulders before the jump, or slightly wider than the shoulders. Half squatting pre-swing, the angle between the thighs and the calves is about 90 degrees, and the angle of jumping out of the ground is about 25 degrees to 30 degrees. While pushing your legs up, swing your arms forward and upwards to drive your body.

When you're about to land, push your legs as far forward as you can to get more distance.