The standing long jump is a challenging track and field event that requires high speed, strength and coordination. Mastering the correct movement essentials and training methods will help improve the performance of the standing long jump. This article will give you a detailed introduction to the action essentials and training methods of standing ** long jump.
1. Establish the essentials of the long jump.
Preparatory position: Stand with your feet parallel to each other, shoulder-width apart, and swing your arms diagonally from front to back.
The first jump (one-legged jump): the two arms from the back to the front drive the upper body to swing forward quickly, at the same time the feet push the ground hard, the air back jump leg initiative rapid knee bend and pull forward swing, when falling, the thigh force actively press down, slightly bend the knee cushion.
The second jump (stride jump): After the first jump and landing on the ground, actively push and extend the hips, knees and ankles, and at the same time drive the shoulders and body to swing forward quickly with both arms, swing the legs and bend the knees to swing forward until the thighs are close to the horizontal position, the hip joints are actively sent forward, and the sliding forward posture is maintained, and when the height is about one foot from the ground, the thighs are actively pressed down, and the calves are slightly stretched forward.
The last jump (jump): There are two postures: squatting and upright, and the squat pose helps to quickly master the balance and move the leg forwardThe muscles in front of the straight-up torso are fully elongated, making it easy to move your legs forward. Regardless of the method used, it is important to maintain the balance and stability of the air.
Landing maneuvers: Raise your thighs and stretch forward, leaning your torso slightly forward. The key issue at this point is that the thighs should be raised forward and upward, and the calves should be naturally sagging. When the body is finished, the lower legs are stretched forward, the upper body is straightened at the same time, and when landing, the legs should be quickly bent and moved forward along the sandy side, sitting on the landing point of the feet, or lying on the side.
2. Establish the first long jump training method.
Single-legged jumping forward Xi: generally use the method of left (right) to right (left) to practice Xi, the distance is controlled at about 25-30 meters, and 3-4 groups are completed.
Abdominal Jumping Xi: Start jumping upright in place and bend your legs and knees in the air.
3. Summary. The standing long jump is a track and field event that requires speed, strength and coordination. Knowing the right movement essentials and training methods can help improve your performance. During training, pay attention to maintaining the balance and stability of your movements, and adjust the intensity and method of training according to your personal situation. Through continuous training and hard work, I believe you will achieve better results in the standing ** long jump event.