Is there any way to practice the standing long jump. I m not afraid of getting tired.

1.Go to the bunker springboard, try your best to jump high and then raise your hips - tuck your abdomen - raise your legs - and land. (10 sets of 5).

2.Find a platform about 50 cm high and jump up and down continuously (10 times in a group, 5 in groups)3Find a step with a large number of steps, jump up one step at a time, and then walk down (10 times a group, 5 groups).

4.Set up a soft obstacle of about 50 cm at 140 cm from the springboard to the bunker, and try your best to jump high and then raise your hips - stomach - leg - landing. (10 sets of 5).

The above method is advisable 3 times a week.

I feel like I'm okay with my pick, and when you're before the race, you can open up your ligaments, like pressing your legs and trotting around. Be sure to turn on the physical activity. Just give it a try. That's what I did.

The improvement of the standing long jump performance requires the participation of all muscle groups in the body, to strengthen the muscle strength of the waist and abdomen, thighs and calves, and at the same time to strengthen the bearing capacity of the ankle joint.

It depends on your leg muscles and strength, do a good bunny jump every day, and run more.

If possible, you can use a barbell.

How to practice standing long jump at home is introduced as follows:

1. Preparatory actions.

First of all, you should pre-swing, stand with your feet left and right, not together, preferably shoulder-width apart. Then swing your hands forward and keep your legs straight.

2. Jumping action.

Then swing your hands back as far back as you can, lower your center of gravity, and bend your legs downward.

3. Aerial action.

Kick forward with both feet, and swing upwards with both arms slightly bent, and the whole person jumps forward and upward, and fully spreads his body.

4. Landing action.

When you land, retract, raise your legs, stretch your calves forward, and swing your arms back vigorously at the same time, and then cushion on the ground. The timing must be buffered.

Common problems and solutions:

1. Uncoordinated pre-swing (uncoordinated flexion and extension of swing arm and knee joint).

Solution: Repeatedly do the action of swinging the front straight leg and bending the knee back, from slow to fast, practice makes perfect.

2. Leaning forward too much, the knee joint is not bending, and the center of gravity cannot be lowered (the shape is turned into a bowing action).

Solution: Do knee bend movements, look down with your eyes, and your vertical gaze does not exceed the toes, so you can see without your eyes when you are proficient.

3. Soaring too high or too low.

Solution: It is very effective to use a marker line at a certain height or distance to correct this kind of error.

4. Leg tightening is too slow or insufficient.

Solution: Do the exercise of abdominal jumping repeatedly, pay attention to the thighs to the chest instead of the calves to the buttocks, and the movements should be timely.

5. The landing is unstable, and there is a big difference in the landing area of the legs.

Solution: Do more close-range jumping and landing movements, and the swing of the arms should be coordinated. Markers are set up on the ground, and the feet of the dual-core stool actively and consciously step on the markers.

The assessment criteria for the long jump are as follows:

College Boys: Meter to Meter is Excellent, Meter to Meter is Good, Meter to Meter is Pass, Meter to Meter is Fail;

College Girls: Rice to Meter is excellent, Meter to Meter is good, Meter to Meter is pass, Tuanshi Meter to Meter is Fail.

The rules for college students to jump twice are to get the best result. In the long jump process, be careful not to step on the line, the action is standardized, and you can jump farther with accurate force.

Physical test standing long jump skills:

First, the pre-pendulum. Brigade fighting.

The feet are open left and right, shoulder-width apart, 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 angle between the thigh and the calf is about 90 degrees), the upper body is slightly forward, and the hands are swinging back as much as possible (straight legs in the front swing, and bent legs in the back). In general, pre-swing 1-2 times.

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.

Second, take off and take off.

Push the ground quickly and hard with both feet, and at the same time swing your arms slightly bent from back to front and upward, jump forward and upward in the air, and fully spread your body. After the jump, when the body is at the highest point, tuck the abdomen, and try to get the thighs as close to the upper body as possible.

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 instantaneous kicking action of the forefoot before the collapse of the limb from the ground.

3. Landing buffer.

Tuck your abdomen and raise your legs, stretch your calves forward, swing your arms back vigorously, and bend your knees to cushion the land.

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.

Fourth, cooperate with breathing.

It is important to swing the arms and breath reasonably during the standing long jump, and when the arms are relaxed and slowly swing from the bottom to the head, then inhale easily, and then exhale from the top to the sides and behind the arms.

When you want to jump, the arms are quickly swung from the bottom to the top of the head, and then you take a quick and deep breath and swing to the sides and back, the movement is just as fast, but this is not exhalation, but breath-holding.

This provides maximum energy for the muscles before they take off and enhances the instantaneous explosiveness of the muscles when they take off.

Summary. All you need now is to practice explosiveness.

So you can climb the stairs to exercise the explosive power of the thigh muscles.

Or frog jump every day, which can also increase the distance you can reach for your standing long jump.

How to practice standing long jump.

All you need now is to practice explosiveness. Therefore, you can use the way of climbing pants and stairs to exercise the explosive power of the thigh muscles. Or frog jump every day, which can also increase the distance you can stand up for the long jump.

Is it risky to jump off stairs?

The risk of jumping off stairs is indeed a bit high, and it is best to have someone who can accompany you. But jumping up stairs is a better way to exercise your explosiveness.

Well, and then are there any other moves that you can practice in school.

Training in school, i.e. squats and frog jumps.

The practice of standing long jump is: preparation posture, aerial movement, abdominal tuck movement, and landing.

1. Prepare the posture.

Feet are naturally apart, arms are raised and raised in advance, then squat (hip and knee flexion, ankle extension), arms swing back vigorously, and the total center of gravity of the body decreases.

2. Aerial action.

When jumping, when the body leans forward, the hip and knee joints on both sides are quickly extended, the arms swing forward, and finally the powerful kick off the ground.

3. Abdominal tuck action.

Swing your arms forward, push your chest forward and up, lift your waist and move things, and form an extended upright posture. Quickly tuck your abdomen and bend your knees, bring your legs together, swing your arms back, and stretch your calves forward.

4. Landing on the ground. When you are ready to land, bend your knees and raise your upper body forward, and before your feet touch the bunker, stretch your legs as straight as possible forward, and your upper body should not lean forward too much. Swing your arms from top to bottom, bend your knees in time after your feet touch the sand pit, so that the center of gravity of your body is downward and the support point is moved forward.

Set the world record in the long jump

The farthest known long jump record is American football player Byron Jones, a member of the Dallas Cowboys. As one of the most physically fit players in the draft, Jones is widely known to fans for breaking the standing long jump record in physical testing.

The 6-foot-1-inch, 199-pound cornerback jumped nearly 12'3" in the test, or about a meter by the standard. Far more than the macro with trembling Yuri's results.

The standing long jump was eliminated at the later World Athletics Championships, so this world record of more than 100 years ago became the last record so far, and even if someone exceeded this distance in the later period, it did not become a new record because it was not recognized by a world-class sports organization.

The standing long jump requires a relatively high level of leg strength, and the correct movement will also improve the distance, the specific method is as follows:

1. Enhance strength, you can exercise leg strength by jogging with sandbags tied to your feet.

2. Ligament exercise, to practice the flexibility of the ligament well, to do the action more smoothly, and not easy to get injured.

3. Correct movements, exercise with wrong movements will bring negative effects, so the correct posture is necessary, and practicing with the correct posture every day will bring twice the result with half the effort.

The 100-meter run is 11.8 seconds, and the standing long jump is only ??? According to your 100-meter results, you will not stop jumping in the long jump and jumping meters. DefinitelyThe method is not right, it will not jump.

Let's pay attention to the following points in the long jump

Pedal pendulum combinedWhen standing long jump, in fact, it is the full force of two forces: one is the power of the leg to push the ground, the other is the power of the arm swing, the combined force of these two forces is called the combination of the pedal pendulum, the leg kicks the ground at the same time, the two arms should quickly swing from the back down to the front and up to the top, and stop sharply in front of the top.

When jumping, you should pay attention to the body to have a certain amountTake-off heightto prepare for the next step of taking off and landing.

After taking off, the body should be fully extended;

Finally, there is the landingWhen you land, you should do the abdominal and leg lifting。Landing is also very importantThe following exercises can be used

1. The abdominal and leg lifting action needs to be based on the strength of the waist and abdominal muscles. 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.

Parabolic principle, 45-degree angle jump, center of gravity leaning forward, calf instant explosion, swing arm cooperation.

It's so weird, this ability is 3 meters away.

According to you, the analysis is as follows: coordination is extremely poor. Solution: Practice skipping rope.

Just practice skipping rope, not how many jumps a minute, but fast, and not fail.