How to improve your long jump performance in a month not standing , what training methods or techni

1. Every morning and evening, take about 50 minutes to practice three to six sets of high leg raises, frog jumps (about 30 meters), jumping steps (about 30 times), squatting (about 30 times) and appropriate abdominal exercises.

2. Remember to try to retract your calves upwards when jumping.

3. You can do three groups at the beginning, and slowly increase to six groups later, depending on your own situation, don't be in a hurry.

4. As for leg pain, cover the sore area with a hot towel three to five times before going to bed every night to reduce the pain until the symptoms are eliminated.

5. It is not that the higher the height of the air, the better, not too low, not too high, as long as you can hold the calf, you can improve the performance.

In the "National Physical Health Standards for Middle School Students" released in 2014, the physical fitness items for students were clearly stipulated, and the standing long jump has become a compulsory test for further education in all provinces and cities. As a part of the physical fitness test, the standing long jump is not only tested and evaluated for middle school students, but also determines the physical fitness standard test for college students every year. So how can you improve your standing long jump performance?

1. Pre-swing technique exercises: Break down the pre-swing technique into 1-2 two rhythms, swing the abdomen with both arms as 1, and swing and squat with both arms as 2, and repeat the exercises. It is important to pay attention to whether the shoulder joint is relaxed, whether the swing arm and the body's center of gravity are moved downward, and the angle of the upper body bending forward and the depth of the squat should also be paid attention to.

2. Take-off and take-off technique: the main practice methods are upside down, light jump, vertical jump, vertical jump, oblique jump, wall jump, and slope jump. It is important to note that when performing these exercises, pay attention to the method and angle of force.

When taking off, pay attention to the height of the leg lift and the distance between the upper and lower body.

3. Landing and coordination exercises: We mainly practice swing leg jump exercises, beyond distance jump exercises, single-leg swing leg jump exercises, supine leg swing exercises, and slope jump exercises. In addition, the problem of coordination is mainly affected by congenital factors, as well as the influence of factors such as the flexibility of ligaments and muscles of various joints, which can only be improved through long-term repetitive technical exercises and flexibility exercises.

1. Squat and jump, which is an exercise that mainly develops leg muscle strength and ankle strength. How to jump: open your feet to the left and right, your toes parallel, your knees bent deep or half-clumsy, and your arms swing naturally.

2. Bend the arms and swing the arms, when jumping, the two arms swing naturally to lift and drive the body. The faster the straight arm swings, the greater the swing, and the more obvious the lifting and pulling effect.

3. Continuous frog jumping, leg bending, hand back, leg extension, movement should be coordinated, and continuity should be good. In general, the group jumps 5 to 10 times in a row. Exercise 4 5 sets. The number of groups can be increased or decreased according to the actual situation.

4. Running is also a very effective way to improve the performance of the long jump, running can exercise the strength of the legs, and running can achieve the best effect.

1. Preparation for activities: What we need to relax before the pre-swing is to relax the body and avoid problems such as sprains and muscle spasms caused by insufficient or unsatisfactory preparatory activities during the exercise. In fact, the standing long jump puts forward very high requirements for the endurance of the legs and the flexibility of the human body, and sufficient preparation activities will help the smooth completion of the pre-swing.

2. Pre-swing: The legs slightly do knee flexion and extension exercises (springs), and at the same time the body leans forward appropriately, the arms are relaxed, naturally straightened, and the shoulder joint is used as the axis to do similar single pendulum movements from top to front, down and back.

3. Take off and take off: swing your arms quickly from back to front and upward, and at the same time quickly kick the ground with your feet and jump forward and upward, so that your body can fully spread in the air.

4. Landing cushioning: Tuck the abdomen and raise the legs, stretch the calves forward, land on the ground with the heels first, press down quickly with the body, swing the arms back, and bend the knees to cushion the landing.

The main thing is posture The correct posture can lift the hole and collapse the height of the great achievement!

First of all, you can try to run 1000 meters at a medium speed every night (try to insist), it is absolutely useful, and it can also improve the quality of sleep. As for the standing long jump, when I first practiced, I improved by 20 centimeters for a month, and I must stick to this. Here's a little bit more specific, but there's no quick fix.

1. Stand with both feet equally.

The two-legged stance is often overlooked. Physical education textbooks have different opinions on this issue: there is a shirt only "the legs are slightly separated"; 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, the Nadong does not have to expend force to move the center of gravity forward during the jump, creating conditions 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!

Let's pay attention to the following points in the technical aspect of standing long jump:

Combination of pedaling and swinging during jumping: when standing long jump and jumping, it is actually the combined force of two forces: one is the power of the leg to push the ground, and the other is the power of the arm swing, the combined force of these two forces is called the combination of the pedal and pendulum, and the legs are pushing the ground at the same time, the two arms should quickly swing from back down to forward and upward, and stop in front of the top of the emergency;

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, there is the landing. When landing, you should make a belly and leg lift, and the landing action is also very important, and the following methods can be used to practice:

1. The abdominal and leg lifting exercise needs to have the strength of the lumbar and abdominal muscles as the foundation, and it is necessary to 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 action of tucking the abdomen and raising the legs;

3. When practicing standing long jump, put a skipping rope about 10 cm in front of the farthest place you usually jump, 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 and landing in the long jump, 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.

Practice more frog jumps, squats and other items to enhance leg strength and bounce power, and find your own jumping style in the standing long jump. Your own feelings are important.

The physical education micro-course "Standing Long Jump" helps the physical education exam and improves the standing long jump score.