How to improve the standing long jump, I made a lot of noise when I landed, resulting in a short jum

You, when you landed, it was very loud, and I guess you didn't squat and landed, but landed with your legs half-bent. If you want to jump far, you have to squat and land when you land, which is very important, and the rest is the swing of the arm, the posture when you take off. The main thing is to do a good job of swinging the arm before jumping, first of all, the arm should be stretched upward, and then it is ready to start jumping, the degree of leg bending should be moderate, you yourself think that you can use the strength to bend to what extent, when the leg is bent, the arm should swing back as much as possible, and then jump forward and up with all the strength, the arm should also swing forward, and then maintain balance when landing, don't sit down.

There is also a little trick, which is to see far, jump far, haha, this is for psychological reasons. Good luck.

A: I'll tell you about my experience in the standing jump.

It may not be very clear what is expressed.

I just want to inspire you a little.

Stand naturally on your feet.

Shoulder-width apart. Squats should be moderate.

Swing your arms and upper body naturally.

Be strong. When taking off, you should feel like you are throwing forward and spreading your belly.

The angle of the take-off varies from person to person.

Most of them are around forty degrees.

When you land, you should tuck your abdomen and land on both feet at the same time.

Just use the toes of both feet to make a strong move.

Straight jump 240, how to jump long.

It's not right! This is the essentials of the action! When jumping, the legs are slightly separated, to improve the standing long jump performance, strength is the foundation, especially to improve the coordination of the knee, ankle, hip three joints.

The first point is very heavy, in this case, you should pay attention to the sense of speed when jumping, the second point must pay attention to not too hard when jumping, and the third point must also pay attention to the process of jumping must be skillful.

At this time, you can put the center of gravity steady, in fact, the most important thing in the long jump is that the physical fitness must be very good.

The way to improve when landing is to adjust the center of gravity of the body and master certain skills when taking off, this phenomenon will not occur.

1. The action should be standardized. First of all, only by mastering the correct movement essentials can you achieve a good score in the long jump, first stand up straight in the long jump, and then throw your arms forward, lean forward, tilt your hips back, and jump forward.

2. The landing should be light. Standing long jump is sometimes in a sand pit, sometimes in an indoor venue, whether it is indoor or outdoor, the landing should be light, if you make a bang sound indoors, then it means that your movements are not standardized enough.

3. Practice the bouncing nature of the body. Some people are born with poor bouncing ability, which requires more exercises to strengthen the flexibility of the legs and eyes.

4. Master the skills of jumping far. Ask your PE teacher or a student who is good at the long jump, and ask the teacher or classmate to guide you more so that you can make progress.

5. Practice more and summarize more. Usually strengthen the practice of long jump, and according to your actual situation, summarize the skills of long jump.

6. Physical exercise should also be strengthened. Some students have poor results in the long jump, and other sports are also very poor, so they should strengthen physical exercise.

7. Jump the steps to practice. Jumping steps, which is good for the long jump, is really dangerous and should be done in moderation and with adequate preparation before practicing.

If you lack exercise for a long time, the body is not flexible, the hamstrings are not stretched enough, and the strength is not good, and the standing long jump is not far.

The standing long jump mainly requires leg explosiveness and waist and abdominal strength, as well as whole body coordination, and of course, the technical movement itself. If you want to be quick and effective, you should mainly practice movement techniques, and in addition, strength exercises should focus on thigh muscles and waist and abdominal muscles.

The focus of the technique is the timing of the jump and the coordination of the center of gravity during the jump, which is mainly determined by your height, weight, and leg strength. Judging the scale is your subjective feeling, when you land, your calves are forced to close forward, and your arms are forcefully swung back to maintain balance. When training thigh muscles, you can use squat barbell, deep jump, weight-bearing squat, etc.

Waist and abdominal strength exercises can be done with sit-ups, hanging leg raises, etc.

The standing long jump is a difficult project for middle school students to pass the high school entrance examination, and the complete standing long jump technical action is composed of four parts: pre-swing, take-off, take-off and landing, including the explosive power and coordination of the human body.

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, when swinging back, bend the knees to lower the center of gravity, lean the upper body slightly forward, and swing the hands back as much 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.

In the standing long jump, the angles of several body-related joints (8 angles) from the start of the jump to the moment of landing play a pivotal role in the long jump performance. The angles of the following parts are more suitable for junior high school students: ankle angle 53 57°, knee angle 90 96°, hip angle 59 76°, arm angle 36 44°, take-off angle 42 45°, forward flexion angle 53 58°, forward extension angle 136 140°, landing angle 64 71°.

The angle of ankle, knee and hip determines the initial velocity, and the angle is too large to affect the muscle strength, and the angle is too small to affect the muscle force speed. The size of the arm angle depends on the flexibility of the shoulder and the speed of the swing arm, and the swing of the arm has a certain effect on maintaining the balance of the body, and at the same time has a non-negligible effect on the range of movement. Forward flexion and forward extension are the aerial movements of the human body.

Too small a forward flexion angle increases the sense of weightlessness and forces the body to land prematurely. The anterior extension angle is the angle between the calf and the thigh before landing, the calf extension will increase the distance, and the larger the calf extension, the better. These two corners not only affect the quality of aerial action, but also have a direct impact on the landing angle.

The landing angle has an impact on the performance, and on the premise of maintaining the balance of the body, it is better to have a small landing angle. In practice, only by grasping the two main contradictions between strength and technique, paying full attention to strength exercise, constantly improving technique, and organically combining the two, can we continuously improve the results of standing long jump.

Standing long jump old jump is not far to indicate that the method is wrong, the specific method is as follows:

1. First of all, you should pre-swing, stand naturally with your feet left and right, do not put them together, and it is best to be shoulder-width apart. Then swing your hands forward and keep your legs straight.

2. Then swing your hands back as much as possible, lower your body center of gravity, bend your legs downward, 3. Push forward with your feet, and swing your arms slightly bent and swing upward, so that the whole person jumps forward and upward, and fully spreads your body.

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

Enhance thigh strength exercises, practice hard In addition, you should also pay attention to the use of techniques, practice more abdominal and leg lifts Try to use your knees to close your chest after jumping up Practice hard, the easiest way to improve your performance I am 169 tall, and I have a standing long jump of 3.1 meters in the college entrance examination, so I am experienced

Jump with a small barbell on your back to increase the strength of your ankle joint, and master the basic movements of the standing long jump.