Long jump is a horizontal jumping event that athletes can leap as far as possible after taking off quickly. At the first Olympic Games, long jumpers adopted the simplest squat long jump, and then gradually developed to stand and walk. The first recorded achievement was 5.8 million created by 1864. 192 1, American E-Dee jumped out of the new world record of 7.93 meters, and the first athlete who crossed 8 meters was American Owens. 1935 raised the record at that time to 8. 13m, which was technically characterized by high speed. And kept the world record for 25 years. At the 1968 19 Olympic Games, American athlete Bi Meng set a world record of 8.90 meters with her fast run-up speed and high flying height. Until 199 1, Powell, an American athlete, stepped on the board in the last few steps of the run-up in the third world track and field championship held in Tokyo, rewriting the world record to 8.95 meters with a higher run-up speed and a larger take-off angle. It is not difficult to see that long jumpers should not only have good speed, strength, especially explosive power, but also reasonable and effective combination and application of running and jumping is the key to improve long jump performance.
1 the relationship between long jump performance and speed
The continuous improvement of long jump performance is closely related to the development of its technology. From squatting to standing to walking. At present, most male athletes adopt three and a half steps. Throughout the development of modern long jump technology, it has experienced two different types of development stages: "strength type" and "speed type". Among young athletes, the performance of speed athletes is more remarkable than that of strength athletes.
In the 1960s, people paid more and more attention to the speed of long jump. Therefore, modern technology based on "speed" has also developed. In 1990s, the run-up speed of world elite athletes, especially the last few steps (about 10m), accelerated to the highest running speed before taking off. For example, famous American athletes Lewis and Powell continued to accelerate actively in the last few steps of the run-up to form a strong take-off. With the continuous development of long jump at this stage, it is more and more important to use the run-up speed of young athletes. Because of technical and physiological imperfections, strength often fails to meet technical requirements. Because of its own speed and speed utilization rate, it has become the most critical problem affecting the performance of long jump. On the other hand, in the process of long jump, strength is the foundation, speed is the key and technology is the guarantee. Long jump is a speed strength event. In the run-up process of long jump, it is not only required to run fast, but also to be relaxed and flexible, and the step frequency is clear and accurate. The performance of long jump depends on the run-up speed, which is based on the absolute speed of athletes, so we must constantly improve and maintain a high absolute speed in long jump training.
2 contrast and inspiration
As we all know, the performance of long jump depends largely on the sprint speed. There are many examples of high-level sprinters creating high-level long jump results at the same time, such as Owens and Lewis in the United States, which are typical double champions. From the beginning of the competition to the direct training of long jumpers and the use of long jump referees, I have carefully observed, analyzed and compared them. I realize that there are too few young high jumpers who can really combine fast and effective run-up with good take-off, or can better complete this technical process, but most of them are manifested in the final stage of run-up (after 10 meter), which often leads to a big step on the board, destroying the normal rhythm and making preparations before take-off. The body center of gravity drops too low, which not only loses the horizontal speed, but also destroys the consistency of take-off. Some athletes are worried that they can't get on the board or foul, and there will be a obvious slowdown and a small retreat of the cover in the final stage of the run-up. These problems will inevitably destroy the take-off effect and inhibit the conversion of existing speed in the run-up. This paper studies how to improve the run-up rhythm and the combination of running and jumping.
3. Find the law from experience
The run-up speed of long jump is closely related to the performance of long jump. The function of run-up is to give the human body a proper speed before take-off. This can shorten the take-off time, improve the muscle potential energy, and prepare for the best posture during take-off, thus forming the best conditions for the interaction between athletes and springboard. Sports Biomechanics Statement: 1) Run-up speed is an important part of the take-off speed after human take-off, and there is braking during the take-off of jumping events. Because at the end of take-off, the horizontal speed of human movement decreases (long jump 10% ~ 15%). The horizontal speed of human body plays a very important role in jumping distance, which mainly depends on the run-up speed. 2) The take-off time is negatively correlated with the run-up speed and long jump performance (r=0.4 1 and -0.64, Nigel, 1974), indicating that the take-off time is shorter when the run-up speed is fast. This is because the take-off is carried out when the body has a certain speed. Therefore, the run-up speed will have a certain impact on the length of takeoff time. The loss of body speed during take-off is the result of braking component impulse during take-off. With the increase of the run-up speed, the braking impulse increases correspondingly (because the speed loss is approximately constant), so the increase of the run-up speed increases the muscle load of the take-off leg, which causes the corresponding increase of muscle contraction force and actually increases the take-off force.
I did a research on this group of young athletes. After understanding the existing problems, after two years of practice, we learn from the successful experience of high-level coaches at home and abroad to test the run-up effect with the last 10m speed index as the standard. According to the situation and characteristics of the young athletes he took at that time, through the collection of experimental data and repeated verification and calculation, I got the general law of the sprint speed level of Chinese athletes at that time and the evolution law of the final 10m run-up speed and special achievements.
According to the speed of the players at that time, you can know the corresponding special performance indicators by looking up the table. If the special results can't reasonably reflect its horizontal speed, then we can improve the utilization rate of athletes' flat running speed by improving the combination of running and jumping, so as to establish the basic balance between speed level and special results. This makes our training more targeted, and also provides a reference for the reasonable control of the whole process of sports training.
4 methods and measures to solve the problem
4.13.5.7.9. The continuous run-up and take-off method allows athletes to do 1.3.5.7.9 continuous run-up and take-off exercises, emphasizing fast steps and positive and coherent take-off. You can swing your legs on the runway and land. First of all, one-step run-up and take-off requires consistent movements. The focus is on the rotation of the hips. The distance can be 30m or 60m groups, and the number of groups is 2-3. Then take off in three steps with the same requirements, distance and number of groups. Finally, connect him, first do a run-up take-off on the runway, swing your legs and land, and then do three, five and seven take-offs; The last two steps of each run-up distance should be followed by take-off, and the take-off technique should be correct.
4.2 Set the marking control rhythm method to enter the marking every 3-5 steps, and the first 10 step runs at a distance of 8 feet, with a high center height. The forward swing and the backward pedal are powerful and fast-paced. The last two steps reduce the distance of one foot, stipulate that the pedal is accurate, and no foul is allowed to ensure that the rear pedal is positive and coherent. The run-up technique in the last few steps is the key to the whole run-up technique. In the last few steps of the run-up, we should not only keep and play the best speed, but also make full preparations for the take-off. According to the traditional theory, the last step of approach should be medium, large and small, that is, the last step should be medium, the last step should be large and the last step should be small. For example, when Powell jumps 8.95m, the number of steps from the last step to the last step is 2.36m, 2.42m, 2.52m and 2.52m respectively. When Lewis jumps 8.9 1m, the last four steps are 2.63m, 2.50m, 2.67m and 2.39m respectively. Practice shows that the step length of the last few steps of an excellent athlete's run-up is closely related to the athlete's physical function and the technical characteristics of the run-up, and there are obvious individual differences. According to their individual differences, two rules are followed when setting the rhythm method of throwing and controlling: a, the step length of the last few steps is relatively shortened, and the step frequency is obviously accelerated, forming the technical rhythm of running-up that quickly enters the take-off; When step B is relatively stable, the step frequency is accelerated, forming the technical feature of fast boarding. Run-up technology is conducive to maintaining and exerting the highest run-up speed, and the last few steps are accelerated, which makes the run-up and take-off more closely connected. Powell and Lewis both showed the characteristics of speeding up the last few steps when they set the world record and the highest score 199 1 in Tokyo.
4.3 Full run-up, low flying and jumping over the sponge bag Many coaches regard full run-up as a means to consolidate and check the accuracy of step points, but it is often combined with take-off and low flying, which cannot meet the actual needs, because in fact, athletes should make full preparations for take-off in the final stage of run-up, and the speed and stride are objectively changing, which is not affected by people's subjective wishes. Excellent athletes can't be divorced from reality, because we organically combine run-up, take-off and low-altitude long jump from the actual needs. In order to ensure that athletes run boldly and avoid falling down because of their high speed, sponge bags are set up in the athletes' landing areas. The starting posture of the run-up is to take a few steps before departure, accelerate slowly at the beginning of the run-up, and reach the highest speed when boarding, which completely shortens the take-off time.
4.4 Promote the improvement of run-up speed after 10 m —— Finally, with the timing method of 10m, the athletes take off at low altitude all the time, and mark after 10m ... The watch will be opened when the athletes enter the10m mark, and stopped when the athletes touch the board when taking off. According to the athlete's current speed, look up the table and know that his back speed is 10 meter. Use this method repeatedly to make him reach his due ability. In the process of run-up, run-up and take-off are carried out according to the normal run-up rhythm, and the focus is not on take-off. When the timer starts, it will open when the weight center of the meter reaches the 10m mark line. Coach Station is about 10m parallel to Yu Yajun Line. This method can also be used in the whole technical process of run-up and take-off, so as to better improve the combination technology of running and jumping and improve the speed utilization rate.
5 Effects and achievements
According to the survey, a female athlete once scored 12.9 seconds in track and field competition, but failed to reach the second-class standard, but reached the first level of long jump with a score of 5.9 1 meter and won the championship. Judging from her speed level, it is unlikely. However, under the premise that the coach emphasized the improvement of absolute speed, she actively adopted the above means, which made her running and jumping skills, especially the 10m speed after the run-up, significantly improved.
It can be seen from the data that the athletes' running and jumping skills have been gradually improved, and the speed of 10m after the run-up has also been greatly improved, from the original 7.4m to the present 8.5m, which is more than one meter faster, and the special events have also been improved by1.1m..
In the process of training, according to my own practice and experience, under the guidance of coaches, I explored and studied a young long jumper with the above methods, got some knowledge and understanding of the training of this project, and initially mastered the law of selecting materials and the implementation methods and means to improve the long jump performance of young athletes. After practice and indirect practice, a transaction appeared.
6 Conclusions and recommendations
Most young high jumpers are trained in municipal amateur sports schools to select, train and transport talents for the country. They look at the extended period of normal development from the perspective of growth, especially the jumpers. Their bodies are slender and symmetrical, their joints are small and thin, their personalities are cheerful, smart and flexible, and they are active and competitive. While improving their sports performance, we should choose effective methods according to their specific actual situation. What's more, we should cultivate students with better psychological quality than centralized training. It is unrealistic for an athlete to win in the competition by relying on high-level physical quality and special skills, rather than excellent psychological quality. The combination of run-up and take-off techniques needs quality assurance. If an athlete's running and jumping skills are well combined, the speed utilization rate will be high, but if his psychological quality is not enough, it is impossible to achieve good results in the competition, because every time he runs, he is either fouled or unable to step on the board! Therefore, psychological quality should be emphasized in the process of training the combination of running and jumping. The specific methods are: 1. Ways to improve perception. Practice the run-up according to the marked step points, correct the deviation, adjust the step size and form the correct step size; Through the timing of the whole run-up, let the athletes estimate the run-up time and cultivate the sense of time, and practice the run-up rhythm and cultivate the sense of run-up rhythm through the coach's signal (high five, password). 2. Deepen the memory method of action representation, watch the technical videos of outstanding players in the competition, and form the correct technical representation in your mind. Stand on the runway one minute before each trial jump, imagine the whole process of running and jumping in your mind, start the trial jump through self-suggestion, try to remember the process of this trial jump after the trial jump, and try to finalize the successful technical action.
According to the above methods, combined with the actual situation, solve the problems in the combination of running and jumping, and achieve the predetermined goal.