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1 month how to improve the standing long jump of 30 cm

__xzq2010-04-12 14:10:38 +0000 #1
16-year-old

I have at home are able to jump 2 meters jump more than 3, the examination was only about 2 m 2 (perhaps because of it at home is barefoot, there are no warm-up at school)

2.55 in the standing long jump test is 100 points, to 2.30 Now how I jump 2.60
Yin Qingfei2010-04-12 14:25:51 +0000 #2
30 cm in the near future to improve performance more difficult but have different effects on physical and formulate short-term plan for you probably two weeks there will be some increase but can not meet your standards do not know. . .

Every morning, put the ankle: a group of three 30 foot 50 feet touch a group of three chest jump a group of 3 groups of 20

3 km at varied pace sit-ups (preferably starting with the head and knee on both sides of that kind of coordination and can exercise control) the first group of 35 second 30 third 25.

Back The first group of 40 second 30 third 20 (this is the time to take off, driven by God with the upper body can effectively improve the momentum)

4 days or more can be done one day off every order not to affect the normal learning on these rest when their dosage according to the body. This is about two weeks there will be some increase in their body if that increase would be great for sports
2006207200572010-04-12 14:21:35 +0000 #3
important is the strength and Achilles tendon forces waist, in addition to direct practice jump, but also do sit every day from ride and rope skipping.

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