How to jump farther in the standing long jump?
The results of the standing long jump are different if you do different movements. 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.
Waist and abdominal strength exercises can include sit-ups, hanging leg raises, etc.