How to train for the long jump of running and find training methods

You say that you have a lot of long jumps, and I can tell you that it's not far, because I've practiced long jumps, and bounce is part of it, speed is part of it, and technique is part of it. The running is divided into the initial run, the middle run, the acceleration run, the three stages should not be disjointed, the second is the jump, the jump should pay attention to the starting point, the third is to vacate, the fourth is to close the body, the simple is that, I am practicing the long jump, I can help you q568314885

Tied with a rope to one wheel, and running with another piece tied to the feet, I used to be neighbors.

The training methods and techniques for running and long jump are as follows:

1. Contact information.

For the purpose of improving the running speed and the utilization rate of speed improvement, the running and jumping exercises of each ruler are carried out: after listening to the signal, the running is suddenly accelerated; tow 2 4 kg weight to accelerate the run; Run on a ramp of 3 to 4 degrees; Run by stepping on the signs.

This exercise can be used to increase the athlete's stride length; Repeat the 30-meter timed run; Gao Heng judged the speed and rhythm of running, such as 20 meters fast - 20 meters slow - 20 meters fast - 20 meters slow speed change rhythm running; Wear a 5 7 kg sand vest for a 60-80 meter acceleration run.

Role and tips: Establish the training idea of speed as the core, strive to improve the utilization rate of speed, and strive to achieve "fast running", "accurate board" and "fast jump", emphasizing the connection between running and jumping, so that the running technology and jumping technology are closely combined.

2. Practice skills.

The first jump technique and the second jump technique practice method: one-legged jump in place or between marches; Stride and jump in place or between steps; 4 6-step run-up one-legged jump; Short and medium run-ups (can be done on grass and soft soil); 5 7-step short-range run-up to do continuous one-foot jumping exercises (strive to complete the active landing of swinging legs with large-scale, relaxed movements).

Short-distance run-up to do the first jump and the second jump into the pit for practice; Medium-distance run-ups do the first jump and the second jump into the pit for practice; A variety of combination exercises for short-range run-ups, one-legged jumps, and stride jumps.

The first jump technique plays an important role in the complete technique, and it is best to practice the running and the second jump technique continuously during technical training, so that it is closer to the requirements of the special technique, the action will not be disjointed, and the training effect is better. The third jump should focus on jumping upwards as much as possible at a large lifting angle while maintaining the remaining horizontal velocity.

1. Insist on practicing vertical jumping every day, which can practice the strength of the thighs and waist and abdomen, so as to practice the first step of the long jump.

2. Practice squatting and long jump every day, because you can train the height of the whole body to jump after getting off the ground, so as to achieve a purpose of training long jump.

3. You can practice fast skipping rope every day, and at the same time pay attention to landing on the ground with the forefoot and kicking the ground with the forefoot during the long jump, so the training is very useful.

The long jump is trained to actively accelerate at the beginning of the run, and the laughter is beneficial for the athlete to get out of the static state, keep the body at a higher speed level, and obtain a higher take-off speed, but this method may not be suitable for all people, for people with absolute speed, it may be more advantageous to use this type of running.

For the athlete with a slightly weaker absolute speed, this running method is not suitable, the higher the running speed of the same athlete, the stronger the athlete's ability to control the speed, when the speed exceeds the athlete's own controllable speed, it may cause the instability of the running rhythm and affect the utilization rate of the speed, and then affect the long jump performance.

The running method of smooth acceleration is basically the same as that of acceleration running, which is characterized by a slower cadence at the beginning of the run-up, and then increasing the stride length or holding the stride length to increase the frequency of the step, and the run-up holding the stride length to increase the finger light stepping frequency in the last few steps, the advantage of this run-up method is that the acceleration process runs smoothly, and the rhythm of the run-up is relatively stable, so the sports mode is more relaxed and natural.

Or the initial cadence of the run-up is relatively slow, and then the center of gravity suddenly and gradually rises to a distance of about 15-20 meters from the middle jump point, using a two-step jump, and then reducing the center of gravity to accelerate the cadence and step length, and finally only lifting the wide step jump, the body leans back slightly, forming a good supporting jumping posture, the advantage of this jumping method is to absorb the advantages of stable acceleration, which can maintain the controllable running speed of the athlete, and at the same time avoid the speed fatigue of the non-speed athlete who is accelerating the distance.