How to practice long jump

It's a physical education exam, right?

1.15 sit-ups a day, which can be increased appropriately over time.

2.Find a barbell, put it on your back (you can choose a light one just after practice), squat down, get up violently, 20-30 a day (pay attention to the waist to be straight, otherwise the muscles will train the waist), relax after doing it, pat the legs, and jog around.

3.Before the long jump, you should move open, pay attention to the abdomen, and stretch your legs forward.

4.Shoes should be non-slip with rubber soles, and washboard shoes are recommended.

Standing long jump is mainly a test of explosive power and abdominal muscle comprehensive ability, before the game preparation, I can only jump, the teacher requires us to practice abdominal muscles, that is, sit-ups, the amount can be set according to their own situation. Explosiveness can practice a 100-meter start, and the world's outstanding sprinters are both 100 meters and long jump, which is good explosiveness. Explosive power can also be carried on the toes after weight, and the strength of the ankles can be trained.

A month after my results, I was up to right. 10cm is actually very difficult to practice.

The technical essentials of standing long jump can be summarized as: squat, arm swing, abdomen, and leg raise.

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. Push your feet quickly and the ground, swing your arms slightly from back to up, and then jump up and take off into the air, and your body is full.

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:

Tuck your abdomen and raise your legs, stretch your legs forward, swing your arms back vigorously, and bend your knees to cushion you. 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.

The above practice methods are the most basic quality exercises, and they are also the most effective methods. Third, prepare for the event. Before each practice and exam, it is necessary to be fully prepared for activities, including full-body ligament exercises (leg presses, waist and abdomen stretches, joint movements), and on-the-spot vertical jump exercises.

It is important to pay attention to full-body ligament exercises and must be done adequately over a long period of time.

Finally, the technical movement of the standing long jump is very simple and easy to master, but in order to achieve good results, it is necessary to have good explosiveness, jumping ability and fast jumping ability, and I hope to keep practicing.

Long Jump Training Method:

1. Squatting and jumping 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 arms and swing the arms, 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, leg bending, hand back, leg extension, movement should be coordinated, and 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.

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 training techniques

1. When pre-swinging, the feet are open left and right, shoulder-width apart, the arms swing back and forth, when swinging forward, the legs are straight, when swinging back, bend the knees to lower the center of gravity, lean the upper body slightly forward, and swing the 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.

2. When jumping into the air, kick the ground quickly and hard with both feet, and swing from back to front with both arms slightly bent, jump forward and upward, and fully stretch the 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.

3. Landing cushion to close the abdomen and raise the legs, stretch the calves forward, swing the arms back vigorously at the same time, and bend the knees to the landing buffer.

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.

1. If you want to make the long jump better, the preparatory posture should be done correctly, open the two feet slightly wider than the shoulders, you need to stand behind the starting line, the toes and the starting line are close together, the two eyes look ahead, and then take deep breaths, and the center of gravity of the body is as high as possible.

2. After getting ready, you need to enter the jumping stage, the upper arms must be placed naturally, so that your center of gravity in the middle body is raised, adjust your posture, and when you jump up, you should crack and filial piety with the forefoot and push hard, and then bring the two arms forward, and then raise the abdomen and close the legs into the air, so that the body has the posture of flying in the air.

3. When landing, you need to pay attention to the buffer, and when training, you must not go backwards after the end of the landing or fall backwards, even if you should fall forward, so that the results can be better.

4. When the jump is not accurate, you must not move the starting line backwards alone, so there is no way to correct the problem of stepping over the starting line, so you should use a shortened stride to adjust this situation, when stepping on the acceleration section sign, accelerate the speed of the run and the last four sections, so that the effect will be better, and the long jump performance will be better.