A question about the standing long jump, please help!!

Hehe, I also encountered this problem when I was studying before.

It was too skinny at the time. The height is relatively high. Maybe it's because of the center. It's always hard to jump.

Is that the same reason for you?

The answer below is what I found. Hope it helps.

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.

Note!!! The back is my trick, so that you can jump far, and don't sit back after landing, when you land, stretch your calves forward as far as possible! Heels to the ground, bend the knees at the same time, knees push forward, there is a feeling of kneeling forward and down, quickly transition to the forefoot, the upper body leans forward.

At first, jump a little closer and experience the movement. Jump hard when you're proficient!

The secret is, don't look at the line jump, look at the farther away.

Look at least 2 meters away.

Then the arm should be thrown away and the jump will be thrown

Also, jump as high as you can (ask for this after doing all of the above).

You can't jump because you can't jump, and the success of the standing long jump depends on two aspects: one is technique, and the other is leg strength.

1. Technology 1Learn the correct technique from your PE teacher and practice more and appreciate the essentials.

2.The swing arm in the standing long jump plays a great role, see how the teacher does the action, or how to ask the swing arm,.

3.In the standing long jump, swing your arms forward and upward while pushing your legs on the ground, and swing your arms backwards when your feet land.

4.When you jump, you don't dare to stretch your legs forward (lift your legs), you have to stretch your legs forward bravely, and your knees should be bent while your feet hit the ground.

If you do what I say, you will definitely have a satisfactory effect, so you can try it tomorrow.

2. Strength Do more standing long jump, standing multi-level long jump, vertical jump, stride jump, etc.

When I was in junior high school, I won the standing long jump championship for 3 consecutive times.

Personal opinion: Usually strengthen the explosive exercise, such as calves, waist and abdomen, arm strength, etc., and practice more squatting, frog jumping (jumping steps), horse steps.

In terms of posture, it is best to jump out in one go, with both arms naturally swinging behind you with a little strength from the chest, and then throwing out the arms with all your strength, with the strong inertia of the arm force, the soles of the feet are exerted by the toes, and try to jump straight ahead.

Hope that helps.

The following points should be taken into account when standing 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. Athletes should stand behind the starting line, their toes should not step on the line, their toes should not leave the ground, and they need to jump on the spot with both legs at the same time.

2. Each person can jump three times in a row, and the electronic test instrument will automatically select the best one for record keeping.

3. If the three jumps are foul or have no results, you can make up the test once. In case of special circumstances, electronic equipment failure can be applied for a retest on the same day.

At the beginning of the standing long jump, it should be noted that every time the test takes off and lands, you must walk forward out of the induction area, and you must not walk out of both sides of the induction area, otherwise the equipment will be automatically judged as a foul. When standing long jump, you need to stretch your body upwards and open the joints of your body, and at the same time, you need to move your ankles before practicing and try to practice on sand or flat ground to prevent joint injuries. The standing long jump requires leg strength and waist and abdomen explosive strength, if you feel the strength of your legs and waist and abdomen, you have already jumped out of excellent results.

The complete standing long jump technical action consists of four parts: pre-swing, jump, take-off and landing.

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, and when swinging back, bend the knees to lower the center of gravity, and the upper body is slightly.

Lean forward and swing your hands back as far back 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.

2. Take off and take off: kick the ground quickly and hard with both feet, and swing from back to front and top with both arms slightly bent, jump forward and upward in the air, and fully extend 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. Landing cushion: 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 cushion.

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.

That's pretty much it, but your grades should be pretty good, and you're sure to pass.

Is it rubbish? You want to be an athlete, I think it's upper-middle