How can I improve my long jump score? How to improve students long jump performance

Strength quality cannot be practiced every day, and it takes 3 days for the excess recovery of muscles. When you practice every day, you build endurance, so you can't go up in strength. And strength doesn't need you to jump so much in a row, it needs strength.

Start now and practice the next day. Also, jump a few more times off the stairs to increase your intensity, and don't jump so many times. But it is possible to jump a few more groups.

You can practice more, jump 10 times a day, I have tried, you can, you can also use the barbell to do squats, you can jump steps, of course, there is also the action when jumping, there must be the right movement, you can ask your teacher, see where your problem is, and then do it, so that it may be okay, I am a sports student, I used to jump not far, now I can, this is how to practice.

In my own experience, I think it has a lot to do with the way you jump. When you take off, your calves must not be straight, you must bend down, and then "star", and finally the body should go as high as possible, and the body must not bend, you must raise your head and chest.

If you want to keep exercising, it is best to make a pair of sandbag leggings, saying that it is a sandbag, if you feel light, you can pour iron sand into it. Be persistent, and your high jump score will improve.

It's too difficult to improve the standing long jump so much in a week, but you can improve it technically, and there is hope for an increase of 10 or 20 centimeters. Practice the practice my way and try it:

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

Combination of pedaling and swinging: when 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 and swing, the leg kicks the ground at the same time, 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 exercises:

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.

1. Half-squat jumping.

To start, squat half-way to a 1 4 position, place your hands in front of you, and jump up at least 20 to 25 cm off the ground. (If you find it easy, you can jump to 25-30cm). When in the air, keep your hands behind your back. When you land, finish it once.

2. Raise your toes (calf raises).

First, find a step or a book to put your feet on, then just put your toes on it, your heels must not touch the ground or pad, raise your toes to the highest point, and then slowly lower them, finish once, finish with both feet, complete a set.

3. Steps. Find a chair, put one foot on it, at 90 degrees, jump away as best you can, change your foot in the air, put it on the chair, put the original jumping foot back on the chair, and complete the other jump.

4. Vertical jump. Straighten your feet shoulder-width apart, lock your knees, jump with only your calves, only bend your feet, try not to bend your knees, and when you reach the ground, jump quickly again and finish it once.

5. Jumping on tiptoe.

Lift your toes to the highest point and jump quickly on your toes, not more than or when jumping.

6. Squat jumping. Stand, hold the basketball in front of your chest, squat down (half squat), look ahead, keep your back straight, lift your toes, keep your thighs at 90 degrees, jump to 8-13cm, land, finish, if you want to jump 15 times, 1-14 need to jump 8-13cm, 15 times, you need to jump as hard as you can.

The first is to learn certain skills and master the essentials. The second is moderate training, not high-intensity training, and physical strength should be maintained. In addition, it should be nutritionally balanced and moderately weight loss. Then there is having a good mindset.

Standing long jump. 1.Pause the vertical jump (6x8 set for 60s intervals) with your feet shoulder-width apart and squat until your hips are parallel to your knees.

Stagnation for 2s The lower limbs exert force and jump upward.

2.Swing arm continuous vertical jump (5x3 group, intermittent 40s): On the basis of pausing the vertical jump in place, swing the arm backwards and forward.

3.Diagonal upward 45° squat jump (5x3 sets with 60 seconds) in the air phase, fully extend the body and fold it quickly.

4.Landing correctly and practicing many times to find the feeling.

Avoid falling forward or backward when landing.

If you just want to pass the physical test within a week, you should practice more skills, such as how to swing your hands before jumping, and your center of gravity should fall on **.

In terms of personal experience, as far as our general physical fitness is concerned, don't practice too much before the test, otherwise it will be easy for your legs to become weak, and if you want to achieve it quickly, you still have to master the skills and then explode at the moment of take-off.

In a week, it is useless to practice those bounce strength training, and you can only rely on skills.

When I was training before, the coach taught me that when I was in the air, I had to train my calves to stretch forward.

Practice more, master the method, and in the last week, you can only use skill

First, pedal exercises.

To correct the incorrect movement of the student's pedaling, it is necessary to achieve the integration of the two forces of the pedaling and swinging arms, and the force should be coordinated and the direction should be consistent.

Measures: Teachers explain more and demonstrate more, and students practice repeatedly to form motivation and stereotype.

Secondly, the take-off angle.

The best angle of the jump is about 45 degrees, so that the best parabola can be formed, measures: in the exercise, pull a line about 45 cm high at 50 cm before the student's starting line, and require the student to jump on the top every time he exercises, so as to improve the student's understanding of the angle of the peeling and rolling.

Third, air attitude.

After the jump, there should be a reverse arch abdominal expansion and abdominal tucking action, so that the expansion and retraction are free.

Measures: Perform 30-40 sit-ups every day, and raise (warped) 10 2-3 groups to improve the strength of the waist and abdominal muscles.

Fourth, exercises for lower limb strength and bouncing power (focus).

Measures: Half squatting frog jump 30 meters 4 groups, two-legged platform level Requirements: stand parallel to the feet on both sides, 15-20 cm apart, about 70-80 degrees between the big and small legs, swing the arms from back to front and upward, jump 30 meters with one foot and jump back and forth, go to the left foot back to the right foot

Split leg jumps between marches.

Finally, 10 minutes before the test, you should fully warm up and move the joints of the body to make the body function achieve the best exercise state.

After a period of practice, the students' long jump performance will be greatly improved, and colleagues can try it.