How do you jump 2 41 meters in the standing long jump exam?

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.

Practice more explosive and strength training for the legs, such as: frog jumping, step jumping, tape pulling, squatting barbells, etc.!

Boys Mi Qikong below the level of normal people, below the meter is relatively poor, above the meter is relatively talented, above the meter is very talented, the standing jump is different from person to person, the height is relatively high has an advantage, the standing jump is mainly to assess a person's explosiveness.

with coordination. Influencing factors:

l) The strength factor. In particular, the ability of the muscles of the lower limbs to burst into force, but also to the ankle joint.

The power of the country puts forward high requirements. Because the bridge quietly jumped.

The final point of force is on the forefoot (or even the toes), so the plantar flexion of the ankle joint needs to be quite strong.

2) The ability to coordinate exertion. Refers to the ability of the pelvic muscles to coordinate exertion with the muscles of the lower limbs, 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 anyone who bends the arm and swings will inevitably cause the wave action of the upper body, which will affect the long-sensitivity scum degree of jumping.

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 muscle strain in later training.

risk.

This suggests that you practice more leg burst strength and strength training, a matter of moments.