What should I do if I want to jump far in the long jump?

The long jump mainly relies on the explosive force of the lower limbs and calves and the coordination of the body, and the swing arm and the jump are coordinated and synthesized in one go. First, spread your feet shoulder-width apart. Then there is the arm flick, preferably only once.

Squat fast, squat as much as possible and then jump, don't jump half-squat. To get up quickly, that is, to squat to the bottom and jump immediately, the faster the better. Don't look down when jumping, this will make you jump not far, it's better to look up.

Swing your hands hard, and swing your hands forward as far as you can when jumping, which will help you jump farther. Don't try to say I'm going to jump long when you take off, if you want to say I'm going to jump high, jump as high as you can. Remember three words, fast, high, force.

It means that the speed should be fast, jump as high as possible, and the strength of the feet should be used, that is, the jump should be forced. It is recommended that you practice frog jumping first and jump every day.

Two and three groups, each group is about 20 meters. Then practice squatting, swinging your arms, and looking for a feeling, and you will unconsciously feel like you have jumped far. Ways to jump long fast:

You roll it into a roll with a sponge mat and tie it up. (80 cm high) on the ground, you 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 on the opposite side. Jump until you can't jump over.

After the jump, you remove the sponge and stand up for the long jump, and you will find that you are jumping at least 20 centimeters farther than usual. The above is for reference, if you want to jump far for a long time, then slowly practice according to the first method, and if you want to jump far in a short time, follow the second method.

Master the long jump technique and train diligently.

Tips for Standing Long Jump:

1. Prepare for the posture. Preparing for posture is an important part of improving distance. Stand behind the starting line, look ahead, keep your eyes slightly in front of the landing point, your arms naturally droop, take a deep breath, and your body center of gravity is slightly higher; It's important to have a strong belief that you will be able to jump to your intended goal, such as making a mark 2 or 3 centimeters before landing each time and asking yourself to jump as far as possible.

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 condition, the feet are quickly pushed on the ground, and the arms swing forward and upwards vigorously 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: Take a deep breath before jumping, be calm, and keep your eyes on the place where you usually land, believing that you will definitely be able to jump there.

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

Be born. Tuck your legs and abdomen, and stretch your arms forward.

Exercises to strengthen the legs and explosive power.

The long jump is composed of four parts: pre-swing, take-off, take-off and landing, and you can choose the method that suits you according to the prompts

1. Stand in an upright posture, and then use the front toes as the support point, and the two feet follow to the sides to separate the legs into a parallel position, the toes are forward, consistent with the direction of movement, and the legs are basically in a vertical posture, which is conducive to the movement of the knee and ankle joints.

2. When the arms are relaxed and swing slowly from the bottom to the top, then inhale easily, and then exhale from the top to the sides and behind the two arms. Before jumping, the arms are quickly swung up from the bottom pants to the head, and the quick breath is followed by the hem to the back of the sides, and the movements should be fast and slippery, holding the breath, which can enhance the instantaneous explosive power of the muscles when jumping.

4. Shift the center of gravity of the body forward Leaning forward with the upper body, then bending the arms into a semi-squat position, lifting the heels, grasping the ground with the forefeet, controlling the balance of the body, and moving the center of gravity forward. Although the center of gravity is not very forward, it is important.

8. In the process of jumping, the legs should exert force, and the abdomen should be stretched in the air to make the height of the air as high as possible, and then the body should bend forward when it is about to land, and the strength of the abdomen can be used to jump farther.

The long jump is composed of four parts: running, jumping, taking off and landing. They are a complete unity. Therefore, the key to the long jump technique is to correctly complete all parts of the long jump technique and realize the organic combination of all parts of the action. 、

1. Run-up. The running speed of the long jump is closely related to the long jump performance. The task of the long jump run is to achieve the highest speed and to prepare technically, physically and mentally for accurate pedaling and fast and powerful take-offs.

2. Take off. The take-off is the main task of changing the direction of human movement, which is to make a fast and powerful take-off at the moment of the violent impact of the running speed, create a suitable take-off angle, and convert the horizontal speed into the initial speed.

3. Vacate. After jumping off the ground, you can use the "squatting pose"."Stand up"or "walking" movements that keep the body balanced in the air and ready for the landing movement. Maintain a jumping position in the air, and then lift your legs in front of your body and fall into the sand pit, which is a "crat position" long jump.

In order to make the action more stretched, natural and coherent, the arms can swing down through both sides of the body, and at the same time keep the knees slightly bent to balance and glide in the air, when the slide enters the fall, the arms continue to go up and forward from the side of the body, and at the same time the legs swing from behind to the front, lift and straighten, and fall into the bunker. There are more people who adopt "walking" and movements that are closer to running.

4. Landing technology.

The main task is to stretch your feet forward as much as possible to get the best time possible in the long jump.

There are three methods of landing technology: side tilt method, forward tilt method, and seated landing method. It is required that there should be an appropriate time to get up. Raising the legs to get up plays an important role in the long jump performance, and the long jump score can be increased by 16 cm if the legs are raised by 10 cm, which is scientifically determined.

Notes:

1. If you want to make the distance of the long jump better, then you should practice leg stretching, you can prepare some props, insert bamboo on both sides of the bunker, pull the line between the bamboos, and the position can be the place where you can usually jump, so that you can force yourself to stretch your legs in the process of long jump, which will be better than the usual jump.

2. It is not enough to master the skills of the long jump, but also to make the bouncing ability stronger, you can practice the chest jump, that is, after jumping up, let your knees to the chest, each time you should jump 15 times, you can practice two groups a day, so that you can also achieve a good exercise effect.

The long jump is a combination of running and jumping. The main thing is the leg strength of your lower limbs, if your leg strength is enough, you can increase the speed to the maximum in the run-up, and your legs have enough strength to support your body to jump forward and upward when the pedal jumps, if your leg strength is not very good, or the jumping ability is not good enough, then the run-up should pay attention to the speed, not too fast, otherwise you will not be able to complete the pedal jump. In addition, pay attention to the measurement of the step point, do not make steps in front of the pedal, which will affect the speed.

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. Jump into the air:

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. 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 forward and extend the arm back, and go forward and not backward after landing. Auxiliary exercises for standing long jump Push-up jump: 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 Exercises:

Start jumping upright in place, bend your legs and knees in the air or clapped 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 existence of wrong movements and uncoordinated pre-arrangement.

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.

Don't listen to anything famous American bouncing training. That's what I said downstairs.

Shake your arms hard! Keep your feet elevated. Curl up as much as you can!

.Learn the correct technique from your PE teacher and practice more and appreciate the essentials.

2.The swing arm in the standing long jump plays a great role, see how the teacher does the action, or how to ask the swing arm,.

3.In the standing long jump, swing your arms forward and upward while pushing your legs on the ground, and swing your arms backwards when your feet land, you can try it tomorrow.

2. Strength. 1.Do more standing long jumps, standing multi-level long jumps, vertical jumps, stride jumps, etc.

2.There is also a more advanced method, called "super isometric exercise method", this exercise needs a railing frame (you can also use similar equipment) The method is to swing a number of railings in turn, the spacing between the columns is about 80 cm, the height of the column is mastered, and the legs are jumped from the railing in a row during the exercise, and the forefoot is used to exert force when jumping, and cooperate with the upward swing of the arms, pay attention to the heels do not touch the ground.

Pay attention to safety when doing this exercise, be sure to control your body and don't lean too forward.

Do what I say, it will definitely have a satisfactory effect.

It's my experience over the years, and it's better than what I search online.

So what's the solution? If you pay attention to exercise, such as climbing stairs often, you will have good results.