The standing long jump movements are done differently, and the jump results are also different. So how can you jump farther while maintaining your physical fitness? After repeated teaching practice and exploration of the standing long jump, some techniques and methods have been improved and achieved good results. The method is as follows:
1. Stand with both feet equally
The two-legged stance is often ignored. Physical education textbooks have different opinions on this issue: some require "legs slightly apart"; some require "feet shoulder-width apart". As for what posture to stand in, there are no specific regulations in the textbook, so most physical education teachers use the "eight" shape of the stance. In teaching practice, I feel that the scale of the former is difficult to grasp, while the latter is clear but larger. What I do is: stand upright with both feet first, then use the toes as the support point, and then separate the heels to the sides until the 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 create an angle and is conducive to the movement of the knee and ankle joints. And it is easy for students to master.
2. Coordination between arm swing and breathing
It is very important to coordinate the arm swing and breathing properly. In the teaching, during the pre-swing, relax your arms and slowly swing them from bottom to top to your head, then inhale easily, and then exhale with your arms from top to both sides and back. When you are about to take off, swing your arms quickly from bottom to top to your head. Now take a quick and deep breath and then swing your arms to the back of both sides. The movement is just as fast, but this time you are not exhaling, but holding your breath. This provides the maximum energy before the muscles take off and enhances the instant explosive power of the muscles when they take off.
3. Move the body's center of gravity forward
In teaching, my approach is: before taking off, as the arms swing from top to bottom to the sides and back, the upper body Lean forward, then bend your arms into a half-squat position, lift your heels, grip the ground with your front feet, control your body balance, and move your center of gravity forward. Although the center of gravity is not shifted forward very much, it is important. In this way, you don't have to expend energy to move your center of gravity forward when you take off, creating conditions for your body to rise forward and upward.
4. Kick-off is the key
The effect of kick-off when jumping is an important factor in determining the distance of the body. In teaching, when it comes to swinging my arms when taking off, I don't simply swing them from back to front and up like in the textbook. Because the swing only affects the two arms and cannot move the whole body. To do this, I used the swing method of my arms when taking off from the high jump, but the direction was not just upward, but forward and upward. When taking off, push the ground quickly with the soles of your feet, and at the same time make a powerful swing of your arms from behind on both sides to the front and upward, so that the body rises forward and upward.
Attention! ! ! ·
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I wish you success!
The standing long jump mainly requires the explosive power of the legs, the strength of the waist and abdomen, as well as the coordination of the whole body, and of course the technical movements themselves. To be effective in three months, you should mainly practice movement techniques. In addition, strength training should focus on thigh muscle groups and waist and abdominal muscle groups. The focus of action technology is the timing of take-off and the coordination of the height of the center of gravity during take-off. This is mainly determined by your height, weight, and leg strength. Judging the scale is your subjective feeling. When landing, retract your calves forward and swing your arms back to maintain balance. When training the thigh muscles, you can use barbell squats, deep jumps, weight-bearing squats, etc. For waist and abdominal strength exercises, you can use sit-ups, hanging leg raises, etc.
Do you know the frog jump? (It means holding your hands behind your back, squatting down with your whole body, and jumping forward. It doesn’t look very good. (...), you just need to go around the playground and jump once a day, and you will be sure to be the best in the long jump!
Pre-swing: Stand with your feet left and right, shoulder-width apart, swing your arms back and forth. When swinging forward, straighten your legs. When swinging back, bend your knees to lower your center of gravity, lean your upper body slightly forward, and hold your hands Swing as far back as possible. Key points: Coordinate the movements of the upper and lower limbs. When swinging, extend once and then bend to lower the center of gravity, and lean the upper body slightly forward.
Take off and fly into the air: Push your feet quickly and hard on the ground, while bending your arms slightly and swinging from back to front and upward, jump forward and upward into the air, and fully extend your body. Key points: Kick off quickly and forcefully, leg kicks and hand swings must be coordinated, the body must be fully extended in the air, and emphasis must be placed on the instant kicking action of the forefoot before leaving the ground.
Landing cushioning: tuck your abdomen and raise your legs, extend your calves forward, swing your arms back hard, and bend your knees to cushion the landing. Key points: Seize the timing of extending your calves forward, bend your legs forward and swing your arms back, and move forward instead of backward after landing.
Auxiliary exercises for standing long jump
Stand up jump: Bend your knees and start jumping on the spot, perform a straight leg push-up movement in the air, fully open the hip joint, make a back arch movement, and bend your knees to cushion when landing. .
One-leg jumping forward exercise: Generally, the method is practiced from left (right) to right (left). The distance is controlled at about 25-30 meters, and 4-5 groups are completed.
There are a few more tips
1. Standing in a splayed position is absolutely useful
2. Stand with both feet in an upright posture, and then use the front toes as the support point , and separate your heels 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 create an angle and is conducive to the movement of the knee and ankle joints. And it is easy for students to master.
3 It is very important to coordinate the arm swing and breathing properly. During the pre-swing, relax your arms and slowly swing them from bottom to top to your head, then inhale easily, and then exhale with your arms from top to both sides and back. When you are about to take off, swing your arms quickly from bottom to top to your head. Now take a quick and deep breath and then swing your arms to the back of both sides. The movement is just as fast, but this time you are not exhaling, but holding your breath. This provides the maximum energy before the muscles take off and enhances the instant explosive power of the muscles when they take off.
4. Move the body's center of gravity forward. Lean the upper body forward, and then bend the arms into a half-squat position. Lift the heels, grip the ground with the soles of the forefoot, control the balance of the body, and move the center of gravity forward. Although the center of gravity is not shifted forward very much, it is important.
5 Don’t just practice with a sandbag, as your legs may be easily strained, and the sandbag is a center of gravity, and when you remove it, there will be another one, making it extremely difficult to adapt.
You can usually do half-squats. , don't squat completely, keep the thigh muscles in a tense and stalemate state at all times, so as to stimulate muscle growth.
The abdomen is also very important. You can do the two-head lift at home. Note that when practicing these two movements
Be sure to do it in groups, you can do 5 groups of 20.
During the jump, use your legs to exert force, and stretch your abdomen in the air to make the height of the jump as high as possible. Then, when you are about to land, bend your body forward, which is to use the strength of your abdomen. Only in this way can you jump far.
How to improve performance in the short term
(1) Squat jump. Stand with your feet left and right, toes parallel, bend your knees and squat down or half-squat, and swing your arms back naturally. Then quickly stretch your legs to fully straighten the three joints of the hips, knees, and ankles. At the same time, swing your arms forward quickly and forcefully. Finally, use your toes to kick off the ground and jump up. When landing, use the balls of your front feet to bend your knees for cushioning, and then Jump up again. Perform each exercise 15 to 20 times and repeat 3 to 4 groups.
(2) Vertically jump to touch the height. Stand with your feet naturally in a half-squat preparation position. Straighten one or both arms upwards. Then push your legs hard to jump up and touch with one or both hands. high. Do each exercise about 10 times and repeat 3 to 4 groups. Mainly used by people who can't jump high.
(3) Step jumping Put your hands behind your back, stand with your feet parallel to each other, bend your knees and half squat, and use the strength of your front feet to perform continuous step jumping movements. You can jump 20 to 30 steps at a time and repeat 3 to 4 groups.