Standing long jump, jumping with two feet together, or jumping some distance apart

Standing long jump, jumping with two feet apart.

When jumping, the legs are slightly divided, the knees are slightly bent, the body leans forward, and then the arms are naturally pre-swinged back and forth twice, the legs are flexed and extended, when the arms are swinging strongly from back to front and upward, the feet are quickly pushed to the ground with the forefoot, the knee joint is fully straightened and the hips are stretched forward at the same time, the body is sent forward as much as possible, the body is in a diagonal line in space, the knees are bent after the highest point, the abdomen is tucked, the calves are stretched forward, the arms are swung back from top to bottom, the heels land first, the knees are bent to cushion after landing, and the upper body leans forward.

The standing long jump is different, and the results of the jump are also different. So how to jump farther without the same physical fitness? Through repeated teaching practice and exploration of the opposing long jump, some techniques and methods have been improved, and good results have been obtained. Here's how it works:

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. In my teaching practice, I feel that the former scale is difficult to grasp, while the latter is clear but larger. Here's how I do it:

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.

2. 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.

3. Shift the center of gravity of the body forward.

In teaching, my practice is: before jumping, when swinging from top to bottom with both arms to the sides and back, the upper body leans forward, and then the arms are bent into a semi-squat position, the heels are lifted, and the forefeet are used to grasp the ground, control the body balance, and the center of gravity moves forward. Although the center of gravity is not very forward, it is important.

In this way, there is no need to expend force to move the center of gravity forward when taking off, and the conditions are created for the body to move forward and upward.

Fourth, pedaling is the key.

The effect of the swing during take-off is an important factor in determining the distance of the body. In teaching, I don't simply swing from back to front and up when I jump with my arms like in the textbook. 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.

Standing long jump is an examination item for student sports, from elementary school, junior high school to high school and even university, and the reason why it is listed as an examination event can be imagined how important it is in people's school days. Standing long jump exercises can work on the thighs, calves, abdomen, waist, arms, and balance of the body.

1. Preparatory action: stand with two feet about three centimeters in front of the quasi-jumper, open your feet slightly and equal to the width of your shoulders, stand straight, adjust your mentality, and take a moderate deep breath.

2. Swinging hands: Swinging hands are divided into front swinging hands and back swinging hands, first do the front swinging hands, the front swinging hands should be stretched straight forward, the width is still close to 90 degrees with the width of the shoulders, and the feet are still upright. The back swing movement should be quickly and forcefully swinged from the front to the back of the body, and at the same time, the feet should be naturally bent into a semi-squatting shape, and the center of gravity should be slightly leaned forward, so as to feel the strength of jumping.

You can do the hand swing action many times until the movement is accurate and the jump has a sense of strength.

3. Jumping action: When the action is from the front to the back, the center of gravity leans forward, and the two backward swinging hands suddenly exert force with the half-squatting feet (toes, calves, and thighs) and waist at the same time, and jump forward forcefully. The height of the jump should be moderate, so that you can grasp how far you can jump.

4. Landing and stabilizing the action: after jumping in the air, land on the ground, and land with both feet at the same time. At the same time as landing, the feet quickly cooperate with the arch to squat and sit as a cushion. Bend your hands in front of your waist to balance your body. And then it's done.

Jumping at a distance can give you more space and amplitude between your feet, which helps you exert your strength.

At a distance, and it jumps farther away.

Standing long jump refers to the long jump that starts from a standing position without running, and it is a sport that integrates physical qualities such as bounce, explosiveness, body coordination and technique.

When jumping, the legs are slightly divided, the knees are slightly bent, the body leans forward, and then the arms are naturally pre-swinged back and forth twice, the legs are flexed and extended, when the arms are swinging vigorously from back to front and upward, the two feet are quickly kicked to the ground with the forefoot, the knee joint is fully straightened and the hips are stretched forward at the same time, the body is sent forward as much as possible, the body is sent forward as much as possible, the body is blocked in a diagonal line in space, the knees are bent after the highest point, the abdomen is tucked, the calves are stretched forward, the arms are swung back from top to bottom, the heels land first, the knees are bent and cushioned after landing, and the body is called forward leaning.

In the 2014 "National Student Physical Health Standards", the long jump is a compulsory item in the annual physical fitness test of junior high school, high school and university, and has also become one of the important factors to measure the physical fitness of students.

There is no restriction on where an athlete can stand with both feet during the competition. When jumping, only allowed to leave the ground once, such as the feet off the ground do not jump, after falling and then jump, that is, two consecutive off the ground, to make a failed attempt to jump, often used in track and field training.

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.

The way to jump fast and far: you roll a sponge mat into a roll and tie it on. (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.

1. The basic posture of standing jumping: the feet are shoulder-width apart, and the size is determined according to personal strength habits.

2. Bend the knees and swing, not more than two or three times, and the swing should be strong.

3. The take-off should be adopted: forefoot explosive type (ordinary point of view: abrupt type) 4. Problems that need to be paid attention to:

a. Coordination of movements.

B. The angle of the jump (put the railing before stepping on the springboard, and put it down).

5. If you have time, you can do some leg strength exercises, which can quickly improve your performance.

Actually, nothing. The main thing is the swing arm. At the moment of jumping out. Jiang swung his arm forward hard.

The reason why you can't jump with both feet in the standing long jump at the same time:

If you don't master the skills of standing long jump or your feet are not coordinated, it is related to the power of the dominant foot.

Standing long jump skin repentance skills:

Which swing in advance: open the feet left and right, the same width as the shoulders, swing the arms back and forth, when swinging forward, the legs are straight, when swinging back, bend the knees to lower the center of gravity, the upper body lean forward slightly, and the hands swing back as much as possible. Key points:

The upper and lower limbs are coordinated and coordinated, and when swinging, one extension and two flexion are lowered to rekindle the cautiousness, and the upper body leans forward slightly. 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. Fall.

Standing long jump is a common sport, in addition to the correct posture and technique, the last foot extension of the long jump is also one of the important factors that affect the distance of the long jump. Here are some tips for the final foot extension of the standing long jump:

1.Forefeet on the ground: Landing on the forefoot of the foot during the jump can increase the reaction force of the ground to the foot, thus increasing the distance of the long jump.

2.Bend your knees for cushioning: During take-off, the bending of the knee joint can increase the elasticity of the body, and at the same time can absorb the impact of the ground and reduce the damage to the body.

3.Arm fit: During the jump, the coordination of the arms can increase the coordination and balance of the body, and at the same time, it can also increase the force of the ground to support the hand, thereby increasing the distance of the long jump.

4.Extend the legs: After the take-off, extend the legs as much as possible, thus increasing the stretch and elasticity of the body, thus increasing the distance of the long jump.

5.Landing skills: When landing, you should land with your heel, so as to reduce the impact on the ankle, and at the same time increase the force of the body on the ground, thus increasing the distance of the long jump.

In conclusion, it is very important to have a premature foot extension at the end of the long jump, and the correct foot extension technique can increase the distance of the long jump and reduce the damage to the body. When performing the standing long jump, it is necessary to pay attention to posture and technique, and at the same time, it is necessary to be fully prepared and strengthen training to improve the long jump performance.

Standing long jump is a very common way of jumping in daily life, which is not only a basic assessment item in sports competitions, but also has a wide range of applications in many life scenarios. To excel in the standing long jump, you need not only good physical fitness, but also the right technique and technique.

First of all, it is very important to prepare the pose. Before jumping, the feet should be naturally separated, shoulder-width apart, and the toes should be forward. The arms swing back and forth naturally, and the upper body leans forward slightly, looking ahead.

This preparation position will allow you to be more stable during the take-off and help you perform at a better level.

Next, when jumping, use the power of the swing arm to swing your arms upwards quickly, and at the same time push hard with your feet to make yourself jump forward and up as much as possible. In this process, it is necessary to pay attention to the coordination of the arms and legs in order to produce the maximum jumping power.

In the mastery of the air posture, you should keep your feet together, your legs straight, and at the same time tuck your abdomen and raise your legs, so that your body forms a perfect arc. Such an aerial stance will not only allow you to jump farther, but also maintain good balance in the air.

In addition, there are some tricks that can be used to increase the jump distance. For example, you can stretch your thigh and calf muscles vigorously before jumping to increase the strength and elasticity of your muscles. When tucking your calves in the air, you can retract them as far as possible to increase the distance of the jump; When landing, you should land on the ball of your forefoot and bend your knees properly to cushion to reduce the impact on your body.

In short, in order to achieve excellent results in the standing long jump, you need to practice and explore. It was only through practice that you could master this basic jumping skill and perform at your best in a variety of situations.

Boys below the level of normal people, below the meter is relatively poor, above the meter is more talented, above the meter is very talented, the standing jump is different from person to person, the height is relatively high, the standing jump is mainly to assess a person's explosiveness and coordination.

Influencing factors: l) strength factors. In particular, the ability of the lower limb muscles to burst into force, and the strength of the ankle joint is put forward higher requirements.

Because the last force point of the standing jump is on the forefoot (or even the toes), the plantar flexion of the ankle joint needs to have considerable strength.

2) The ability to coordinate exertion. Refers to the ability of the pelvic muscles to work with the muscles of the lower extremities (including the ankle joint). The sign of correct coordination is that the hip, knee, and ankle joints can be pushed quickly and forcefully, and the upper limbs can make coordinated swings, playing the role of belt, collar, and lifting.

3) The swinging effect of the arm. The standing long jump must swing with a straight arm, and the larger the swing, the stronger the belt, collar, lift, and pull movements. Please pay attention to the observation that those who bend their arms and swing will inevitably cause waves in the upper body, which will affect the distance of the jump.

Extended Materials:

1) Try to choose flat and not too hard ground for practice, such as paving, land, flooring, bunkers, etc. Overly slippery ground is not suitable for practice.

2) Exercises to improve explosiveness, the number of repetitions is generally not more than 10 times. For exercises to improve strength and endurance, the number of repetitions must be more than 10 reps and increase the number of repetitions as much as possible.

3) In the standing long jump, the angles of several body-related joints (8 angles) from the take-off to the moment of landing play a pivotal role in the long jump performance.

4) Relaxation after exercise, athletes should pay attention to relaxing and relieving with their hands gently after training to reduce the risk of muscle strain in later training.