In the standing long jump, it is a personal habit to touch the hands together in the air when jumping up and separate them when landing.
Standing long jump skills
Pre-swing:
Stand with your feet left and right, shoulder-width apart, swing your arms back and forth. When swinging forward, extend your legs Straight, when swinging back, bend your knees to lower your center of gravity, lean your upper body slightly forward, and swing your hands as far back as possible. Key points: Coordinate the movements of the upper and lower limbs. When swinging, extend and bend once to lower the weight
The upper body leans forward slightly.
Take off and fly into the air:
Push the ground quickly and hard with both feet,
At the same time, bend your arms slightly and swing from back to front and upward,
Jump forward and upward into the air,
and fully
stretch your body. Key points: Kick off the ground quickly and forcefully, the 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:
Keep the timing of extending your lower legs forward, bend your legs forward and extend your arms back, and move forward instead of backward after landing.
There are a few more tips
1 It is absolutely useful to stand in a splayed position
2. Stand with both feet in an upright posture, and then use the front toes as the support point. Separate your heels to the sides until your legs are parallel.
In this way, the toes are pointed 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 follow quickly and
Take a deep breath and follow the swing to On both sides and behind,
the movements are the same fast,
but this time it is not exhalation, but holding the breath.
This provides the maximum energy to the muscles
before taking off and enhances the instantaneous explosive power of the muscles when taking off.
4 Move the body's center of gravity forward
Lean the upper body forward, then bend the arms into a half-squat position, lift the heels, grip the ground with the soles of the front feet, and control the body
The body is balanced and the center of gravity moves forward. Although the center of gravity is not shifted forward very much, it is important.
During the jump, use both legs to exert force.
Stretch your abdomen in the air.
Make the height of the air as high as possible.
Then when you are about to land, bend your body forward
, which means using 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 your feet left and right, toes parallel, bend your knees and squat down or half squat , arms swing back naturally. Then push and stretch your legs quickly
to fully straighten the three joints of the hips, knees, and ankles. At the same time, swing your arms forward quickly and forcefully, and finally push off with your toes
Jump up from the ground. When landing, place your front feet on the ground and bend your knees for cushioning, and then jump up again. Perform each exercise 15 to 20 times and repeat 34 groups.
(2) Vertically jump to reach the height with your feet naturally open into a half-squat preparation position, straighten one or both arms upward, and then push hard with both legs to jump up
Get up and touch the height with one or both hands. Perform each exercise about 10 times and repeat 3 to 4 groups.
Mainly used by people who cannot jump high.
When jumping, the legs are slightly apart, the knees are slightly bent, the body leans forward, and then the arms are naturally pre-swung back and forth twice, and the legs are With the flexion and extension, when the two arms are swinging powerfully from back to front and upward, push the ground quickly with the soles of the two feet, fully straighten the knee joints and extend the hips forward
Jump up, move your body forward as much as possible, and form a diagonal line in the space. After passing the highest point, bend your knees, tuck your abdomen, and extend your calves forward. Swing your arms back from top to bottom. When you land, your heels touch the ground first. , bend your knees to cushion after landing, and lean your upper body forward.
To improve standing long jump performance, strength is the foundation, especially the ability to coordinate and explode the three joints of the knee, ankle, and hip.
Strength must be improved.