You can try the following training methods: (Be sure to stick to systematic training)
1, touch your chest. Feet apart, shoulder width apart. Then the arm swings up to drive the body to jump up. After jumping up, close your legs and abdomen and repeat the exercise. 15 times, a group of 3 groups (explosive power and waist and abdomen strength exercises)
2, leapfrog. But it's not a squat leapfrog, it's a semi-squat leapfrog. Be careful to jump continuously without stopping in the middle. You can control the distance you jump, so don't rush for success. General15-25m. (This is to enhance the endurance and basic strength of thighs. ) During the break of the two groups, you can use one group to jump rope for 45 to 60 seconds.
3. Jump steps or stairs. You will feel scared at first, but after jumping once, you will find that it is not difficult. You'd better wear leg protectors when jumping, and be careful not to scratch your calf. This can enhance the explosive force of the thigh and the elastic speed of the calf, which is very helpful for standing long jump.
4. When you have a rest after class, you can use the simple action of padding your toes to enhance the toughness and strength of your ankle.
5, load-bearing high leg lifts and high leg lifts. Find a barbell or other weight-bearing things (sandbags) to lift your legs quickly and increase the comprehensive ability of your thighs. As for leg lifts, it goes without saying. (This is to enhance endurance)
6. Run backwards-find the wall or parallel bars, hold them with both hands, and make an angle of 45-60 degrees with the ground. Quickly exchange leg lifts, pay attention to the support leg must be straight, try to lift the leg.
7. Run with load. I used to run on wheels at school. It's painful, but it works. (You can choose sandbags, just 1KG, and run 60 meters at full speed. )
8. Variable speed operation. You usually run 200 meters or 400 meters. Go straight at full speed, jog or walk around the corner. trio
9. hop. 25m zu 3 zu
The above is the training of comprehensive quality of lower limbs. It is recommended to train for 40 minutes in the morning. You can choose any of the above nine training contents.
You also need waist, abdomen and arm training: (this can be arranged at night)
Specific methods: 40 sit-ups in one group and 3 groups.
Hula hoop for 5 minutes, three groups of static support actions are the same as push-ups, but you don't have to do it, just climb. The key is that the waist can't be loose for 2 minutes, and there are 2 groups.
Besides, there are other methods: for example, sit-ups and leg lifts.
Finally, the starting ability is good, which also depends on the reaction speed and instantaneous explosive power. Of course, waist and abdomen strength is essential. At the moment of departure, you should improve the efficiency of your swing arm with maximum energy, thus driving your body forward. It is suggested that the stride of 7 meters before departure should not be too large, and the stride frequency should be brought to the limit. Generally, girls are completely upright after 6 meters. If possible, it is also recommended to wear running shoes, shoelaces should be tighter than usual, and socks should not be worn during the formal exam.
Take a day off and train for a week. Pay attention to step by step, don't blindly add a lot!
Let me tell you the basic method of standing long jump:
1. In the preparation posture, your feet are shoulder width or slightly wider. Generally, after the arm is pre-waved twice, it will jump for the third time. The so-called "one swing, two squats, three jumps". Note that when you swing your arm for the first time, your arm swings up. Swing down for the second time and up for the third time, thus driving the body to complete the jump.
2. Look forward with your eyes, and your arm will swing upward at the moment of take-off. In order to drive the body to jump forward, at the same time take the initiative to close the abdomen and legs. When landing, boldly stretch your feet forward and lean forward at the same time. Be careful, don't put your body's center of gravity back, so your arms will be easily pulled back.
Finally, there is the problem of diet, with the combination of meat and vegetables, eating more substances containing protein and sugar, and eating less greasy things after each training. It is not recommended to take a bath after each training, usually once every three days. Every bath will lose a lot of water, which is easy to cause fatigue. But after the training, you must pay attention to relaxation. Relaxation and training are very important. Warm-up activities are carried out in an all-round way, and intensity training is carried out after the body temperature rises!
That's all I can do for you. I hope it works for you. Keep training. After two months, your grades will depend on your willingness to train. If you are bitter, it is no problem to get full marks. This is how my students are trained.