What should I do if I don t have a good long jump score, and how to measure my long jump score

Practice more! Don't train on concrete, it's better to train on a plastic track or bunker! But don't just practice the long jump, you can do some auxiliary exercises, such as jumping back and forth on the bunker or lawn and jumping rope.

The long jump is related to the height of the leg close. I can't give any advice on closing my legs! But the height of the jump you can find a 15-wide board fixed on the ground for training!

I also chose the long jump for the high school entrance examination, and these were told to me by the PE teacher! You are extraordinary, try it!

I should go to high school, I just finished the high school exam a few months ago, and there are many training methods for long jump, you can jump more frogs, and there are planned training, such as 20 frog jumps in a group, and do 5 sets a day. There is also my own experience, it's okay to jump vertically up at home to touch the height is also quite useful, at first I can only jump less than 230cm, and then I exercised for a while, and jumped 260 in the high school entrance examination, it is very useful to exercise well.

After practicing a few sets of 30-meter frog jumps, run a few laps, jog the first lap to relax your muscles, and then gradually run faster. Then it's time to work on your abs! Finally, practice the long jump more (the more jumps you can improve, the more coordination you can improve)!

What I said was very practical, and I am a senior sports student in high school. The most important thing: perseverance!

I remember when I was in junior high school, the teacher would put a barrier in my way.

That is, he took a long bamboo stick and set it at a height of about 1.5 meters above the ground.

Ask us to skip the bamboo strips.

Generally, you can skip 1.5 meters.

Seeing the height of the bamboo strips, there will be some pressure in my heart.

I was afraid of tripping, so I could only jump about 1.6 meters, but I actually jumped 1.8 meters

I'm not good either, it's really annoying to be born without sports cells!

Do squats or leap with a mine against something.

Measurement method: long jump.

is the shortest distance from the point of the athlete's closest trace in the bunker to the front of the springboard.

In a race, it is usually measured vertically from the very front of the jump pedal to the edge of the last point where your body hits the ground after you land.

The distance from the starting line to the closest point where your body touches the ground after the jump is your long jump score. For example, if you lean back and put your hand on the ground, the distance from the starting line to the place where you hold your hand is the long jump result, not necessarily your feet.

The following points should be paid attention to when standing the long jump fiber:

Combination of pedaling and swinging: when standing and jumping in the long jump, it is actually the full force of two forces: one is the power of the leg to push the ground, and the other is the power of the arm swing, the combined force of these two search forces is called the combination of the pedal and pendulum, while the leg kicks the ground, the two arms should quickly swing from back down to front and upward, and stop sharply above the front.

When taking off, it is necessary to pay attention to the body to have a certain take-off height to prepare for the next step of taking off and landing.

After taking off, the body should be fully extended;

Finally, when landing, you should do the abdominal and leg lifting. Landing is also very important, and you can use the following exercise: Destruction Roll.

1. The abdominal and leg raises need to have a foundation of waist and abdominal muscle strength. Usually practice more exercises to increase the waist and abdominal muscles (core strength), such as sit-ups, hanging leg raises, two-head ups, prone back arch, etc.;

2. When practicing standing long jump, increase the height of the jump, that is, increase the angle of the jump, so that you can have more time to do the belly and leg lifts;

3. When practicing standing long jump, put a skipping rope in front of the farthest place you usually jump 10 cm, and when you land, lift your legs hard and jump over the skipping rope, at this time your body may retreat, it doesn't matter, do more exercises will be successful;

4. When standing long jump landing, you should land with your heels first - in this way, the same body will retreat, practice more, and the upper body will be fast, and it will be successful.

Here's how to improve your long jump score:

1. Pre-swing: 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, lean the upper body slightly forward, and swing the hands back as much as possible. The complete standing long jump technical action consists of four parts: pre-swing, jump, take-off and landing.

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. Take off and jump into the air: kick the ground quickly and hard with both feet, and swing from back to front with both arms slightly bent at the same time, jump forward and upward in the air, and fully expand 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. Leg Lifting Landing Buffer: Tuck 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 walk forward without going backward after landing.

Notes:

1. Try to choose a flat and not too hard ground for practice, such as pavement, land, floor, sand pit, etc. Overly slippery ground is not suitable for practice.

2. The number of repetitions to improve explosive power 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 angle of several body-related joints (8 angles) from the take-off jump to the moment of landing plays a pivotal role in the long jump performance. The angles of the following parts are more suitable for junior high school students: ankle angle 53 57 °, knee angle 90 96 °, hip angle 59 76 °, arm angle 36 44 °, take-off angle 42 45 °, forward bend angle 53 58 °, forward extension angle 136 140 °, landing angle 64 71 °.