Which foot of the long jump is strong, and what are the essentials of the long jump?

The acute long jump is the instantaneous explosiveness of the legs, and everyone is different, some people are used to the left foot and some people are used to the right foot. You should have a clear understanding of your body, you can use which leg you have strength, just try it yourself, you don't need to teach it.

What are the essentials of the long jump? If you are interested, come and find out.

How it works:

Run: When contacting a run, be sure to measure your steps.

Tip: When starting at +1, take a small jump before running out, jog before +2, and then accelerate when you enter 40 meters, and then remember your steps.

Jump; When you usually train, you must make sure that you are jumping with that foot, and that foot is strong, so you can jump with that foot, and the step point of that foot is inseparable from the running step.

Tip: You can step up the board with force to practice strength.

Vacancy: There are three kinds of actions in the air: upright, walking, and squatting, each person applies in a different way, choose the way you are most suitable for, and you can do it.

Landing: It can be broken down into three parts:

1.Before landing, bend your knees and raise them high, bring your knees closer to your chest, and don't lean your upper body too forward.

2.Quickly straighten your knees as you approach the ground, extending your calves forward and touching the ground with your heels.

3.The moment your heels touch the ground, bend your knees or quickly push your abdomen so that your weight quickly shifts past the landing point.

Be careful not to touch your shoes with your arms.

Walking style: In the walking style, after taking off and jumping, the two legs are cooperated with the two arms, and two and a half steps and three and a half steps are used when taking off. It is required to do a large swing around the ring in the air to maintain the balance of the body, and coordinate with the arms.

Before landing, tuck your abdomen and raise your calves forward, lean your upper body forward, and swing your arms downward and backward at the same time.

Hello, in order to practice the flash long jump, here are some basic suggestions:

1.Build muscle strength: The rapid long jump requires a lot of muscle strength, especially in the legs and hips. Practicing weight training, such as squats, deadlifts, and leg presses, can help build muscle strength.

2.Improve explosiveness: Rapid long jump requires rapid explosiveness, so you need to do some explosive training, such as jumping training, sprint training and hill climbing training.

3.Improves flexibility: Flexibility is one of the key factors in performing a rapid long jump. Doing some flexibility training, such as yoga, stretching, and deep bending, can help improve flexibility.

4.Practice skills: The rapid long jump requires certain skills, such as starting position, wild chain jumping skills and landing skills. Seek guidance from a professional instructor and practice repeatedly.

In short, the long jump requires long-term training and patience, while taking care to protect the body and avoid injury.

1. Run-up

1) Determine the jumping leg and swing leg first. If the starting leg stands behind the starting line and the swinging leg takes the first step, the number of running assists is even; If the swinging leg stands behind the starting line and the jumping leg takes the first step, the number of assists is an odd number.

2) After determining the number of steps. Generally speaking, the best number of runners is 14-16 steps for girls and 18-20 steps for boys.

3) Determine the measurement method and marking. The measurement method generally adopts two methods: walking measurement method (number of running aids multiplied by 2-2 = number of steps should be taken) and running measurement method (reverse running measurement method, forward running measurement method and 2-person mutual aid measurement method); There are usually two markers, the first marker is set at the start of the run-up and the second marker is set at the 6-step landing position behind the starting springboard. After measuring the step point, ask the students to repeatedly try to make sure that it is more stable and accurate.

Running distance, step count, rhythm and running point to ensure that students run fast, have a good running rhythm and pedal accuracy and strength.

2. Take off

1) Stand on your feet and do a step-by-step jump.

2) The practice of jumping in one step after another between marches.

3) Do three or five steps in a row to jump into a "flight step" between marches.

4) 6 steps to run, jump on the springboard (or jump in the starting area) and then take off and step down into the sand pit.

5) 6-step run-up, take off on the springboard (or jump in the starting area) and drop into the bunker with both feet.

6) 6-step run-up, jumping on the pedals (or jumping in a reduced starting area) and landing into the bunker with both feet.

It is necessary to master the skills of the long jump

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.

Take off and take off: Kick the ground quickly and hard with both feet, and at the same time swing your arms slightly bent and wide from back to front and upward, jump forward and up in the air, and fully spread your body. Key points:

Kick the ground quickly and powerfully, the leg push and hand swing should be coordinated, the air body should be fully expanded, and the forefoot before leaving the ground should be emphasized to push the ground instantaneously.

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 and extend the arm back, and go forward and not backward after landing.

Run-up, during this training, remember one thing and measure your steps. How many steps, these must be clear to yourself. Tip: +1 Take a small jump at the start and run out again +2 Run faster when the front jog enters 40 meters. Remember your steps.

Jumping, that foot jumping, this is a training must be trained during training. That foot is strong, so use that foot to jump, and it is inseparable from the running step. Firmly step on the plank with your feet and push it upwards with all your might.

Vacate, there are three types of movements: squatting, standing up, and walking. Choose the method that suits you according to your own situation. The most advanced should be remembered correctly, it should be that it can't be used, we felt very good at the time, and then imitated, some people adapt and some people don't practice.

The body is well coordinated, and the arms also match the movements of the feet. I remember that at that time, this was used by our captain, and we just imitated it and embodied it. It's hard, like a triple kick in the air.

Our captain used to practice sanda or taekwondo, so he knows this.

Flooring, this floor. It's my weakness, I didn't learn it from start to finish. I remember the teacher taught us a kneeling method.

The arm must not touch one's own shoes, because the physical education exam is spikes. It's sharp and easy to get hurt. That's it for safety.

But I never learned, I never knelt down from the sky, I jumped a few steps forward, and then I stood up and counted. {I suggest you don't learn from me, it's safe to use the kneeling method.} ｝

If you want to practice walking without walking, you can cooperate with several people, first practice three consecutive kicks in the air with the branches of the Yun Brother, see if you can do it completely, and then increase the distance appropriately. If your body is not very coordinated, don't practice this. You can jump farther with the same upright.

Although everyone does not wear spiked shoes during training, they must pay attention to the standardization of their movements in order to ensure their performance and safety. I wish every year all the sports students can achieve good results.