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How to improve the standing long jump performance Sanxian France

quickly fast KKKkk2010-03-10 01:11:08 +0000 #1

c1062433572010-03-10 01:16:58 +0000 #2
Multi-jump strategy
Congcong know2010-03-10 01:46:56 +0000 #3
standing long jump is a "standard" one of the items is the sports examination, Examination will test items or test items selected . Standing long jump in Beijing provides examinations for junior high school physical education studies will test the project, high school sports in the election Examination test project.

1. Role and characteristics of

standing long jump is to develop lower extremity explosive power and jumping ability of the sport. It requires the coordination of lower limb and hip muscles fast, hardworking, and with the upper extremity of the swing match, it also requires a certain dexterity.

Standing long jump with a user-friendly features, as long as there is a ground will be able to practice.

2. Technical structure of
-hopping legs slightly pm, knee peg-leg, lean forward and then arms swing naturally before and after the pre-twice, and legs with flexion and extension, when the arms from back to front so the top of a powerful swing, the feet with the quickly before the foot pedal, the knee fully tread straight forward at the same time show the hip jump, the body as far as possible before sending the body in space into a slash, to the highest point after the knees, abdomen, leg protrusion, arms-down backwards, landing feet first touched the ground after landing knees buffer, upper body forward.

To raise the standing long jump performance, strength is the foundation, in particular, to improve the knee, ankle, hip joint coordination of force, and three outbreaks of force capabilities.

3. Factors affecting performance

(l) of the lower limb muscle strength of factors, especially the outbreak of force capabilities, but also the strength of the ankle made a higher demand. Standing long jump final force is the former soles of their feet, even toes need to ankle plantar flexion force considerable strength.

(2) to coordinate the ability to force refers to the coordination of the pelvic muscles and lower limb muscle force capacity (including the ankle joint). Coordination of the correct sign of force, the hip, knee and ankle joints can be rapidly and strongly three tread straight, upper limb can make a coordinated swing, play zone, collar, pulling effect.

(3) The role of the standing long jump swing arm must be straight-arm swing, swing the larger belt, collar, pulling the stronger action. Please note that observation, where the bent arm swing who is bound to result in upper body of the wave action, thus affecting the far-degree jump.

4. Exercise

(1) squat jump This is the main development leg muscle strength and ankle strength exercises.

Jump approach: feet around the opening, toes parallel, knees, squat, or squat down, his arms swing naturally. Then his legs stretched pedal quickly, so hip, knee and ankle joints fully three straight, while a strong move forward quickly on the swing arms, and finally tiptoe tread jump from the ground up, landing with the knees before the soles of the feet touch the ground buffer, and then and then jump. 15

20 times for each exercise and repeat 3 to 4 groups.

(2) the exchange of jumping on one leg is the development of lower leg, foot and ankle strength exercises.

Jump method: upper body upright, knees straight and feet turn upward jump. TH is mainly used the power of the ankle, with the former foot pedal to jump quickly from the ground when the foot Bengzhi, toes down. TH in situ, may require the jump time (30 seconds

1 minute) or jump frequency (30

60 times). Moving between the TH, may require the jump distance (20

30 m). Repeat the above exercise 2 to 3 groups.

(3) Chan Chan hop hop mainly used to develop leg muscles and ankle joints after the group's strength, training, physical coordination.

Action Methods: The right (left) leg straight above the knee and jump forward, while the left (right) Tuiqu Xi upward move, landing his right leg, then switch legs, using the same method and dancing, with legs and arms to swing around. TH ankle and forefoot, to force, the entire action brisk. It is with the dance, "Chan hop" action is similar.

(4) The Jump of Mogao This is the development of leg muscles and ankles forces often used as a practice method.

Action Methods: The feet of natural opening into a squat preparatory position, one arm or arms straight up, then stretch his legs firmly placed on the jump, with a single hand or both hands Mogao. Each exercise 10 times or so, repeat 3 to 4 groups.

(5) leapfrog the development of the thigh muscles and hip joint forces exercises.

Action Methods: The feet separated into a squat, upper body slightly forward, his arms into the guard position after the body. Legs and firmly placed stretch, fully straighten the hip, knee, ankle three joints, while the rapid pre-swing arms, the body forward in the top of the jump, then landed feet-wide buffer knees, his arms placed into a guard position. Consecutive 5

7 times, repeat 3 to 4 groups.

(6) The obstacles to major developments jumping leg muscles and ankle joints explosive.

Practice Method: put a small foam pad on the ground 6 to 10, each about 1 m distance. Practitioners to stand pad, the legs around the opening, toes parallel, knees down, his arms swing naturally, using foot power to move the top of the skip obstacles, move forward with the top of the swing arms, landing knees buffer, floor so soon after the next jump. Repeat 5 to 6 groups.

(7) major development step dancing leg strength and ankle strength.

Action Methods: The two back of the hand behind his back, feet parallel to the opening, knees, squat, with the former the power to do a continuous jump step foot movements. One can jump 20 to 30 steps, repeat 3 to 4 groups.

Force is to improve the standing long jump performance of the foundation, but there was no reasonable technology, the role of force can not be fully reflected, the two are complementary. Therefore, before leg strength exercises at the same time, we must improve the standing long jump technique.

5. Practice Note

(a) as far as possible the election not too hard, flat surface to practice, such as Chan Road, land, floor, the sand and so on. Practice should not be too slippery ground.

(2) to improve explosive exercise, repetition is generally not more than 10 times.

Increased strength endurance exercises, repeat the number must be more than 10 times, and increase the repetitions as possible.

(3) The standing long jump action, from the starting jump landing a few moments the body related to joint angle (8 point), the long jump performance plays an important role.

The following parts of the point of view is more suitable for junior high school students:

ankle angle 53

57 °, knee angle 90

96 °, the hip angle 59

76 °, arm angle 36

44 °, take-off angle 42

45 °, flexion angle 53

58 °, protrusion angle 136

140 °, landing angle 64

71 °.

Ankle angle, knee angle, the angle of the hip angle determine the size of the initial velocity, angle is too large influence muscle in strength, the angle is too small muscle in the speed impact.

Arm angle depends on the flexibility of shoulder and arm speed, arm swing right there is a certain role in the maintenance of body balance, while the rate of movement can not be ignored role.

Flexion angle, protraction angle is the body of air movement. Flexion angle is too small makes sense of increased weight loss, forcing the human premature landing. Protrusive angle is pre-landing angle between calf and thigh, calf protrusion will increase the Distance, the bigger the better leg protraction. The two angle affects not only the quality of air movement on the floor also has a direct impact angle.

Landing angle on impact results in maintaining the body balance, under the premise to a small landing angle is better.

In practice, only to seize the power and technology, two major contradictions, full attention to the strength exercises, the continuous improvement of technology to organically combine the two in order to continuously improve the standing long jump performance



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