How can you jump farther in the long jump?

I don't want to say it, so I'll tell you three things.

1.Practice every day consistently.

2.Add assisted leg press exercises and knee bearing exercises.

3.When jumping, look at the line you want to jump on, and say to yourself, I can do it!

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.

Standing long jump is one of the "standard" events, and it is a compulsory or optional test item in the physical education examination and the general examination. However, the standing long jump is different, and the results of the jump are also different. Here's how to improve your long jump score:

As for what posture to stand into, the textbook does not specify specifically, so most physical education teachers use the "eight" shape standing method. In my teaching practice, I feel that the former scale is difficult to grasp, while the latter is clear but larger. Here's how:

Stand with your feet in an upright position, then use your foretoes as a support point, and follow your feet apart to the sides until your legs are parallel. In this way, the toes are forward, consistent with the direction of movement, and the legs are basically in a vertical position, which does not produce an angle, and is conducive to the movement of the knee and ankle joints. And students dare to grasp it easily.

Because that pendulum only acts on the arms, but not on the whole body. For this reason, I use the swing of my arms when I jump high, but not just upwards, but forward and upward. When jumping, kick the ground with the forefeet and swing your arms from the back of the sides to the front and upwards to lift your body forward and up.

Heels to the ground, bend the knees at the same time, knees push forward, there is a feeling of kneeling forward and down, quickly transition to the forefoot, the upper body leans forward. At first, jump a little closer, experience the movement, and jump hard after becoming proficient. \x0d\x0a2.

The standing long jump mainly requires leg explosiveness and waist and abdominal strength, as well as whole body coordination, and of course, the technical movement itself. Three months should be effective, mainly to practice movement techniques, and strength exercises should focus on thigh muscles and waist and abdominal muscles. The focus of the technique is the timing of the jump and the coordination of the center of gravity during the jump, which is mainly determined by your height, weight, and leg strength.

Judging the scale is your subjective feeling, when you land, your calves are forced to close forward, and your arms are forcefully swung back to maintain balance. When training thigh muscles, you can use squat barbell, deep jump, weight-bearing squat, etc. Waist and abdominal strength exercises can be done with sit-ups, hanging leg raises, etc.

How to jump farther in the long jump is introduced as follows:

1. The run-up should be fast, accurate, stable and straight.

The high jump run-up is a key technical stage composed of the starting attitude, the technique of running between the races, the distance between the runs, and the acceleration method. Therefore, the running must be fast, accurate, stable and straight.

2. The jump should be fast and powerful.

The take-off is a quick and powerful take-off in the moment of a strong blow to the run-up speed. At the same time, when jumping, you should jump with your feet full, flip quickly, and fully push the straight hips and knee joints into a "flip step".

3. High jump in the air. <>

Whether it's a charge bunker jump or a standing bunker jump, the height of the air should be high. Because if you are high in the air, you can carry out all the body in the back and let yourself jump farther.

4. Stretching the calf in the air: Another action in the long jump is to stretch the calf.

The high in front of you is prepared for this. When you're in the air, when you're about to fall, consciously lower your calves so that you can jump farther than before.

5. Finishing action, finishing action is also crucial. The finish should be tucked in and the center of gravity should be leaned forward.

Auxiliary training: Jump-up: Jump in place with bent knees gradually, do a straight-legged lunge posture in the air, open the hips completely, make a back arch posture, and bend the knees when landing.

One-legged jump forward training: generally choose the left (right) to right (left) method to train, the spacing is manipulated at 25-30 meters long, and 3-4 groups are carried out.

Abdominal jump training: Gradually jump up from standing still, bend your legs and hold your knees in the air or clap your hands in front of your legs. Climb over a certain relative height and distance or a certain distance and relative height.

Standing Long Jump Tips:

1. Tips for preparing for the exam

1. Wearing (non-slip and light): Wearing must be lightweight, and shorts and shorts can be worn. In particular, shoes and shirts must be lightweight, close to the feet, and non-slip (it is strictly forbidden to wear basketball shoes, football shoes, and new shoes).

2. Do a good job of warm-up (pay attention to keeping warm): It is very important to warm up before the test, you can warm up with high leg raises, jumping jacks and jumps on the spot, and do certain stretching movements to fully move your body.

3. Quickly stimulate explosive power: When there are still 3-5 people to you, you can do a few abdominal jumps, standing jumps, and vertical jumps on the spot in advance (not too long, not too long).

2. Tips and tricks in the exam

1. Standing: When standing, you can move from back to front, as close as possible to the starting jumper (I have seen jumps from 5-10cm).

2. Stretch the calf forward when completing the action: When completing the action and landing, the calf stretches forward as much as possible, so that our first landing point will be far away, and the results will be better.

3. Leave the mat quickly after jumping: After some students finish jumping, they will habitually stand on the mat and wait for the teacher to record their results. Sometimes the landing is unstable, and it is easy to fall backwards when ascending and returning, resulting in poor results.

4. Quickly leave the pad when falling backwards: Generally, when we fall backwards, it means that our calves stretch forward more, and the better the results will be. Therefore, if we are unstable when we land, we can quickly lie on the sides of the mat or forward, even if we fall, we must fall on the outside of the mat.

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 on the back of the jumper, the toes and the jumper line are close together, the two eyes look ahead, and then take a deep breath, the center of gravity of the body is as high as possible, after you are ready, you need to enter the jumping stage, the upper arm must be placed more naturally, let your middle body center of gravity improve, adjust the posture, when jumping up, you should use the forefoot to push hard, and the two arms are forward. Then put the abdomen up, tighten the legs in the air, let the body have the posture of flying in the air, you need to pay attention to the buffer when landing, and when you train, you must not go backwards or backwards after the end of the landing, even if you should fall forward, so that the results can be better, when the person is not accurate to jump, you must not move the starting line backwards singlely, so there is no way to correct the problem of stepping over the starting line, so you should use a shortened stride length to adjust this situation, When stepping on the speed section mark, accelerate the speed section of the run and the last four sections, which will be more effective and can make the long jump better.

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 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.