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To a plan to improve the standing long jump

Haofeijkjk2010-04-19 03:12:07 +0000 #1
I am 16 years of age 5, started in the month of examination.

Now you can jump out of four one-meter results.

Test is one meter out of five.

I hope you can plan a set of exercises .

help me achieve the perfect score. Thank you!

Do not copy the answer because I have checked and read the.

Thank you! If good, then I will add points.
mehhpx2010-04-19 03:22:00 +0000 #2
Hello, your question in fact, many students are there, my student teaching so I hope useful to you:

1, standing long jump is not just the legs hard problem. He needs to back up the abdomen and the driving force of arms complete with jumps.

2, the process of jumping from the off, tuck the legs, extend the leg to connect to the completion of the three movements.

A lot of online friends are my used this training method, I wonder if you can not have the same view. Hope and a little help to you. Here are some specific training methods.

1, touch chest jump. Open legs, and shoulder width. Then combined with the arm swing and pushing the body upward jump up. After the closing leg tuck jump, repeat the exercise.

2, leapfrog. But not squat leapfrog, but squat leapfrog. Note to continuous jump in the middle do not stop. Jump to grasp the distance between yourself and not anxious. Usually 20 - 30 meters.

3, jumping steps or stairs. At first you will feel fear, but as long as the jump you'll find after a return is not difficult. The best time to jump wearing a shin, carefully scratch the leg. 4, after school breaks can use this simple pad toe ankle movement to enhance toughness and strength. 5, the high leg lift, or load the high leg lift. 45 seconds of a group, generally 3 groups. Load, then choose the bar or sandbag. 6, after the tread run. This is necessary to complete the training after the completion of each action must be kicking jump left / right leg, the largest force in the air to be able to significantly vacated. 7, after the tread to run in situ. Hands held onto the wall, or other solid objects. After the completion of Step Running in situ, noted that the supporting leg in situ to straight up the leg to have a certain height. And legs must be the fastest speed. 8, sit-ups and two from this is compulsory. Definitely not a good jump near waist power.

9 hop.

I'll let you introduce these methods, as long as you adhere to certain training, I am sure your results will certainly go up. Under the jump you said the following basic methods:

1, ready to pose on your feet shoulder width or slightly wider. General pre-swing arm twice after the jump, under the third. Is the so-called "Yi Bai, two squatting, three off." Note that the first priority under the arm when the arm upward. After the second placed under, under, on the third take-off pendulum to complete the jump on the lead body.

2, the eyes look to the future, take-off pendulum moment arm strength up to the maximum. Jump to drive the body forward, while actively abdomen, the legs. Floor moment boldly to his feet reach, while leaning forward. Note that you must not put the body center of gravity, the so easy after the support arm.

As you plan, let me give you a week of plans to develop the results that you continue to practice good, add and subtract according to their physical condition training volume:

Monday to Saturday night must insist on doing 40 sit-ups

Monday a group of three groups: the high leg lift or load high leg lift.

30 group three steps or stairs jump. Not specified, according to your body making its decision.

Tuesday: touch chest jump 15 times a group of three to four 15 m

Leapfrog Group a group of 2-3

Wednesday: 20 meters hop group dance through three sets of feet are a regarded as a set of

duck walk 15 meters a second group of

Thursday: Step Running after a group of three 20-meter rope skipping 1 minute

Friday a group of two groups: a group of 15 meters Leapfrog Group

hop two or three a group of 20 m three groups

Saturday: Touch a group of 15 breast jump

jump three steps or stairs

Sunday closed.

I suggest you master the specific technical action, the combination of training methods I give you a test together. Of course, no one can sport opportunism, all we need to hard training. Keep up the good, I wish you get good results, I hope my method useful to you.

Http://v.youku.com/v..._XMTM4MTM3MzQ0.htmlz This is the instruction video, you can refer to!
Apollo8711202010-04-19 03:25:16 +0000 #3
100 meters is very simple Leapfrog Group 4 a day - remember how many times they have to hop to dance through 100 meters

gradually reduced the number of jumps - when you can dance through 100 meters of 70 times when you can out of the

recommended that you learn to see the video standard action

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