How can you jump farther than 2 46?

In physical education training, the standing long jump is the simplest and most effective means to test the explosiveness of the lower limbs and the coordination of the whole body. In physical education, the complete standing long jump technique consists of four parts: pre-swing, take-off, take-off and landing. Through teaching practice, I have continuously improved my training methods and received good results.

Now let's talk about the teaching method of standing long jump.

Master the essentials of movement technique.

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, coordinate the leg pedal and hand swing, fully expand the body in the air, and emphasize the instant kicking action of the forefoot before leaving the ground.

Landing cushioning: Tuck your abdomen and raise your legs, stretch your calves forward, swing your arms back vigorously, and bend your knees to cushion on the ground. 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.

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 method of left (right) to right (left) 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.

Crossing a certain altitude and distance or a certain distance and height.

Individual counseling to correct the wrong movements.

The pre-pendulum is not coordinated. Solution: Repeatedly do the movement of swinging the straight leg forward and bending the knee backward, from slow to fast.

The upper body leans forward too much, the knee joint does not bend, and the center of gravity cannot be lowered, forming a bowing action. Solution: Do knee bend movements, look down with your eyes, and your vertical gaze does not exceed the toes, so you can see without your eyes when you are proficient.

Soaring too high or too low. Solution: It is very effective to use a marker line at a certain height or distance to correct this kind of error.

Leg tucking is too slow or inadequate. Solution: Do the exercise of belly knuckle jump repeatedly, pay attention to the thighs to the chest instead of the calves to the buttocks, and the high-five action should be timely.

The landing is unstable, and there is a large difference in the landing area of the legs. Solution: Do more close-range jumping and landing movements, and the swing of the arms should be coordinated. Set up markers on the ground, and actively and consciously step on the markers with both feet.

You should still buy a pair of Nike sneakers with strong elasticity, which will have an effect.

Draw a line in the place of rice, practice every day, and don't eat if you can't jump. You're going to fight so hard not to starve.

The main thing is the problem of your level, the rest is fine)

I can jump about 2.8 meters.

It feels like personal leg length is innate.

However, pay attention to the direction of the force at the moment of the jump.

The top one is very theoretical, I agree.

But I think the force must go up, not forward. Rushing forward too much, you can't jump far.

Leg explosiveness is important.

However, attention should be paid to the exercises of the abdominal muscles.

Waist strength is the key.

Personal opinion.

The above theory is very reasonable.

The norms of the movements greatly affect the performance, but the basic quality of oneself is also very important.

Usually you should thank you for running exercises, so that the basic strength of the lower limbs will be strengthened, and then do a straight jump, insist on 1 minute once, with an interval of about 2 winds in between. Note that you should do more flexibility exercises after running training, and the strengthening of flexibility is very important for the flexible use of movements.

Scientific training will definitely work.

There are such people in our class.

How can I jump long in the standing long jump? Standing long jump technique.

Standing long jump is definitely an anaerobic exercise, and the process of jumping only takes a few tenths of a second, which requires the explosive power of the legs, waist and abdominal muscles.

The sheer strength and sheer endurance of the muscles are the rivals of the explosive power of the muscles. This is determined by the method of practice. Explosive power requires 3-5 sets of repetitions with low weight, speed, and so on. After the exercise, do enough relaxation activities.

It is often said that "the muscles are trained to death" means that the absolute strength and endurance of only the muscles are lacking, but the explosiveness of the muscles is not practiced.

The way to change is to try to practice the explosiveness of your legs. At the same time, improve the technique of standing long jump:

The following points should be taken into account when standing the long jump:

Combination of pedaling and swinging: when standing long jump, in fact, it is the full force of two forces: one is the power of the leg to push the ground, the other is the power of the arm swing, the combined force of these two forces is called the combination of the pedal and swing, the leg kicks the ground at the same time, the two arms should quickly swing from back down to front and upward, and stop sharply above the front.

When taking off, it is necessary to pay attention to the body to have a certain take-off height to prepare for the next step of taking off and landing.

After taking off, the body should be fully extended; Finally, when landing, you should do the abdominal and leg lifting.

Landing is also very important, and you can use the following exercises:

1. The abdominal and leg lifting action needs to have a strong foundation for the waist and abdominal muscles. Usually practice more exercises to increase the waist and abdominal muscles (core strength), such as sit-ups, hanging leg raises, two-head ups, prone back arch, etc.;

2. When practicing standing long jump, increase the height of the jump, that is, increase the angle of the jump, so that you can have more time to do the belly and leg lifts;

3. When practicing standing long jump, put a skipping rope in front of the farthest place you usually jump 10 cm, and when you land, lift your legs hard and jump over the skipping rope, at this time your body may retreat, it doesn't matter, do more exercises will be successful;

4. When standing long jump landing, you should land with your heels first - in this way, the same body will retreat, practice more, and the upper body will be fast, and it will be successful.

To jump farther, you need to do a good job of pre-swinging, vacating the body, and landing buffer.

1. Pre-pendulum

First of all, you should pre-swing, stand with your feet left and right, not together, preferably shoulder-width apart. Then swing your hands forward and keep your legs straight. Then swing your hands back as far back as you can, lower your center of gravity, and bend your legs downward.

The upper and lower limbs are coordinated and coordinated, and the center of gravity is lowered by one extension and two flexion when swinging, and the upper body leans forward slightly.

2. Vacate the exhibition body

Push the ground quickly and hard with both feet, and at the same time swing your arms slightly bent from back to front and upward, jump forward and upward in the air, and fully spread your body. Kick quickly and powerfully, coordinate the leg pedals and hand swings, fully spread the body in the air, and bend the abdomen and knees after the body is complete.

3. Landing buffer

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

Standing long jump precautions

1. Stand with both feet equally

The two-legged stance is often overlooked. Physical education textbooks have different opinions on this issue: some "slightly divide the legs"; Some require "shoulder-width width feet".

As for what posture to stand into, the textbook does not specify specifically, so most physical education teachers use the "eight" shape standing method.

Second, the swing of the arms and the coordination of breathing

It is important to swing the arm and breathe properly. In the teaching, the arms are relaxed and slowly swung 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 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 inhaled and the hem is carried to the sides and back, the movement is as fast, but not exhale, but hold. This provides maximum energy for the muscles before they take off, and enhances the instantaneous explosive power of the muscles when they take off.