What to do if the standing long jump is too slow

The following points should be taken into account when standing the long jump:

Pedal pendulum combinedStanding long jump jump, in fact, 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 we call the combination of the swing, the leg kick 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 jumping, you should pay attention to the body to have a certain amountTake-off height

Get ready for the next step of taking off and landing.

After taking off, the body should be fully extended;

Finally, there is the landingWhen you land, you should do the abdominal and leg lifting。Landing is also very importantThe following exercises can be used

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.

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How can I jump long in the standing long jump? Standing long jump technique.

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.

Before jumping, as the arms swing from top to bottom 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 forefoot is used to grasp the ground, control the balance of the body, 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, the swing of the arms when jumping is as simple as the textbook swinging from back to front and upward. Because that pendulum only acts on the arms, but not on the whole body.

For this purpose, the arms are swung in the form of a high jump, but not only 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.

The method is wrong, and the envy is emptyStanding long jumpGenerally, the legs are the main upper body, and the upper body is supplemented by comprehensive force.

Standing long jump force: to strengthen the strength of the thighs, as well as the waist and abdominal muscles.

Strength! Again, it's all about having the right moves! Before jumping, do the preparation activity, first bend both arms back at the same time, look ahead, and then land on the ground with the forefeet of the forefeet, and lean forward quickly and moderately.

At the same time, the arms are thrown forward and upward, followed by a period of time in the air, and then the feet are on the ground, and the body is large and blind to do the balance work. It is best to do it several times according to the essentials, don't use too much force for the first time, and slowly add force later, here is mainly the strength of the legs and feet, and you can move your head before jumping, turn your head, and moderately relax the tense nerves, which is beneficial to the cerebellum.

work to maintain the balance of the body.

In 2014, the National Student Physical Fitness and Health Standards were awarded.

According to the Chinese regulations, the standing long jump is a compulsory item in the annual physical fitness test of junior high school, high school and university. Infrared.

The distance of the standing long jump is automatically measured without contact, reflecting the explosive force of the human lower limbs.

Level. According to the plan of the Ministry of Education, all test items such as the standing long jump should be fully popularized with intelligent instruments, and equipped with data management software to provide exercise prescriptions.

There is no restriction on where an athlete can stand with both feet during the competition. When jumping, only allowed to leave the ground once, such as the feet off the ground do not jump, after falling and then jump, that is, two consecutive off the ground, to make a failed attempt to jump, often used in track and field training.

There is a standard movement for standing long jumpers. You should do as the teacher asks you to jump. You only have to put your body comfortable. Focus your strength on your legs to be able to jump far. Be brave. What is there that you don't dare to let go of and jump?

Overcome your fears and you can do it.

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.