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How the training jump and long jump?

_______ v °2010-01-30 21:01:15 +0000 #1
Long-term training program may also ah - urgent! !
Self-Gan mediocrity2010-01-30 21:10:46 +0000 #2
leapfrog 400 meters per day, one year bear fruit.
798,638,1362010-01-30 21:49:54 +0000 #3
standing long jump movements differ in their approaches, the results are not the same jump. So how physical change in the circumstances, jump farther? After a standing long jump repeated teaching practice and exploration, improved a number of techniques and methods, received good results. Their practices are as follows:

1, feet equal stations

For the legs stop method, is often neglected. Sports materials Opinions vary on this issue: Some "legs, slightly sub"; Some requirements "on two legs to shoulder width." As for the stand in any position, teaching materials and not specifically defined, so the majority of PE teachers adopt the "8" shape-station. In teaching practice, I feel that the former scale difficult to grasp, which, although clear, but bigger. My approach is: feet first station is set up position, and then before the toe for support and the feet follow the separation of the two sides to the legs into a parallel position. In this way, all toes forward, and sports in the same direction, while the basic legs in a vertical position, neither produce angle, but also conducive to the knee and ankle joint movement. And students dare easy to grasp.

Second, arms swinging and respiratory co-ordination

arm and respiratory reasonable cooperation is very important. In teaching, pre-swing arm relaxed when placed in the head by a slow bottom-up, followed by easy to inhale and then to the arms from the rear on both sides of the breath. When you want to take off before the arms were quickly placed in the head from the bottom up, at present, followed by swift and breath deeply to both sides of the hem with the rear, as fast movements, but at this time is not a breath, but hold your breath. This muscle before take-off to provide maximum energy, enhance muscle moment when the explosive take-off.

3, the body center of gravity forward

in teaching, my approach is: When the take-off before, with the top-down to both sides of the rear swing arms, the upper body forward, bringing two crook of the arm QU Cheng-squat posture, heel raised, with the pre-feet grip and control the body balance, center of gravity as the forward. Although the forward center of gravity is not so great, it is very important. In this way, jump forward when you do not have to focus on the consumption of power, in order to create conditions for the body to move the top of the Tengqi.

4, frog swing is the key

take-off pendulum effect when the tread how much is to determine the degree of physical Tengqi important factor. In teaching, right arms during take-off pendulum method, I am not as simple as teaching the top of the swing from back to front. Because that is only acting on the pendulum arms, but not driven body. To this end I used the high jump take-off when the arms of the pendulum method, but the direction is not only upward, but forward the top of the pendulum. Take-off, the legs before the feet with rapid tread, the same time on both sides of the rear arms to move from the top to do a powerful swing, making the body forward at the top of Tengqi.

Attention! ! ! *
, "Behind my tips so that you not only jump far, do not fall to the ground after the ride on the" landing, the leg extensor force the farther forward the better! Heel, knees, while his knee forced forward the top, there is the feeling of forward kneeling beneath the rapid transition to the former foot, upper body leaning forward. Near the beginning of the first jump point, experience action. After the force skilled jump!

There are jumping power:::

1, spring force is full-body strength, running speed, reaction speed, physical coordination, flexibility, flexibility, a comprehensive expression.

So we can not think that increasing the bounce on the jumping all day long on the list of. You must adhere to stretch his body every day in different parts of the tendons, ligaments, muscles and joints to expand the scope of activities at the same time, do all sorts of complex help to improve physical coordination of gymnastics. Action to be accurate, beautiful, both power and ease.

Second, strength training is best arranged by a physical training instructor and counseling.

If your training, preferably 2 to 4 times a week the great strength training, the training must pay attention to safety in order to avoid accidental injury. The so-called strength training is to use the big load of the barbell exercises. There are three commonly used in the most typical:

load Dunqi, the clean, snatch. In short, this practice results the higher the number, your jumping ability, the better.

As for the weight of each practice, group number, frequency, action specification and other issues, in principle, is:

a big strength training at least twice a week, not more than four times, to give the body time to recover excess, but for many years carried out uninterrupted.

2, the best arrangements for each class of the above three practice methods.

3, we should pay attention to big movements strength training of technical specifications, must not recklessly.

4, the small strength training is the use of a variety of comprehensive training equipment and dumbbells, and other training. Lighter weight, group numbers and more frequently. The purpose is to improve muscular endurance, and thicker muscle fibers, reducing fat, strength training can be a small change in the garden every day to practice, but it is best not to and great strength training the same time. Whether big or small power strength training, a course of time not to delay too long, from 1.5 to 2 hours is appropriate. There is strength also need the density.

3, speed training to improve jumping ability is also an important aspect.

Repeated sprint training is still necessary. 30 times, 50 times, maybe 80 times, it depends on the spirit of your hardship. The so-called sprint, require you to own forging ahead at full speed after the warming-up, rather than medium speed. Specific speed training strength training with large the same, do not have to practice every day, every Wednesday hours. Also pay special attention to the use of small; strength training means to strengthen the back of the thigh muscle group strength.

4, a variety of specialized means of jumping exercises are many, such as rope skipping, hurdle race, touch ring, touch on the small black box along, and even touch on the backboard along.

Finally, I would like to mention the nervous system and the relationship between jumping ability. We already know that speed, strength, coordination, flexibility, flexibility, these qualities in an instant the role of an integrated down on the ground bounce is generated when the power, then what are these qualities in an instant it broke out at the same time? Is the motivation and motor nervous system. In other words, if you really want to but above the highest of all, you have to leave no stone unturned to make their own motor system to send out the strongest muscles in your body the impulse signal. This strong stimulation group of intense muscle contraction force generated tremendous energy, muscle contraction, in turn prompted intense group of motor neuron system is more sensitive, which could give a stronger impulse. The two promote each other, the more you jump higher. But it is also difficult in the difficult, there is no powerful motivation, motor nerve system is not powerful impulse, and all the so-called scientific, modernization, management, training methods and means are all nonsense.

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