Second, do jogging and take-off in three or five steps in a row on the runway, and swing your legs to the ground.
Third, learn the practice of taking that step after taking off. Run four to six steps up on the runway and complete the empty step after takeoff. Fall into the bunker with your swinging legs when you fall, and then run forward.
Fourth, auxiliary exercises
1. Set a jump box about 60~80 cm high about 2 meters away from the take-off sign. After the students take off, they swing their legs and land on the box.
2. Put a low fence frame (or pull a horizontal rubber band with a height of about 30~50 cm) on the edge of the bunker, take off after a short run-up, and complete the step of flying. After crossing the obstacle, the swinging leg falls into the bunker and runs forward.
3. Run up and take off into a flying step, and hang yourself before touching your head.
Five, short and medium distance run-up and take-off exercises. The short distance is about 8 steps, and the middle distance is about 12 steps. The estimation method of run-up distance can be converted by the number of steps. For example: 8-step run-up long jump, run-up distance ≈8 (steps) ×2-2, after measuring, try running 1~2 times, and adjust it appropriately. This kind of exercise requires a quick take-off, a certain take-off height, and keeping one step in the air as much as possible. Also pay attention to maintaining a relatively fixed start-up mode, and concentrate and coordinate actions when taking off.
Six, the whole run-up and take-off practice. This kind of exercise should first determine the whole run-up distance according to each student's reality. The practice is:
Students sprint 40-50 meters on the runway, measure the distance at which everyone can exert their maximum speed, find out the footprints of take-off and landing at each sprint point, and after several exercises, you can roughly determine the whole run-up distance that conforms to your own reality, and practice the run-up and take-off in the run-up lane of long jump with this distance. After proper adjustment, the whole run-up distance can be determined. Record the distance measurement with a steel ruler. In the future, the whole run-up long jump can be carried out according to this distance.
During the whole practice of run-up and take-off, we should pay attention to keeping the way and posture of run-up and take-off fixed. Run-up should be fast and relaxed, run straight, steadily and rhythmically, and swing (swing arm leg), push (take-off leg extension), stand (chest out), pull (waist pull) and top (head) should be coordinated and concentrated during take-off.
In physical training, standing long jump is the simplest and most effective means to test the explosive power of lower limbs and the coordination ability of the whole body. In physical education teaching, the complete technical action of standing long jump consists of four parts: pre-swing, take-off, flying and landing. Through my teaching practice, I have continuously improved my training methods and achieved good results. Now talk about the teaching method of standing long jump.
Seven, master the technical essentials of action
Pre-swing: open your feet left and right, shoulder width apart, and swing your arms back and forth. When swinging forward, straighten your legs. When swinging backwards, bend your knees to lower your center of gravity, lean forward slightly, and swing your hands backwards as much as possible. Key points: coordination of upper and lower limbs. When swinging, the center of gravity is lowered by stretching and bending, and the upper body leans forward slightly.
Take-off and take-off: push your feet to the ground quickly and forcefully, swing your arms slightly from back to front, jump forward and take off, and fully expand your body. Key points: the pedal should be fast and powerful, the leg pedal and the hand swing should be coordinated, and the aerial exhibition should be sufficient, emphasizing the instantaneous pedal action before the forefoot leaves the ground.
Landing cushion: abdomen tuck, leg lift, calf stretch forward, arm swing back forcefully, knee bend and landing cushion. Key points: grasp the timing of calf extension, bend your legs forward, swing your arms backwards, and don't fall backwards after landing.
b； First, two feet stand equally.
The two-legged approach is often overlooked. Physical education textbooks have different opinions on this issue: some are "differential of legs"; Some require "feet and shoulders width". As for what posture to stand in, there is no specific provision in the textbook, so most physical education teachers adopt the "figure-eight" posture method. In teaching practice, I feel that the scale of the former is difficult to master, while the latter is clear, but bigger. My practice is: first, I stand with my feet in a positive posture, and then with my front toes as the support point, my feet follow and separate to both sides until my legs are parallel. In this way, the toes are forward, consistent with the direction of movement, and the legs are basically vertical, and no included angle is generated, which is beneficial to the movement of the knee joint and ankle joint. And students dare to master it easily.
Second, the coordination between the swing of the two arms and breathing.
It is very important that the swing arm and breathing should be properly coordinated. When teaching, relax your arms, slowly swing to your head from bottom to top, then inhale easily, and then exhale from top to bottom to both sides and rear. When you want to take off, your arms are quickly placed on your head from bottom to top. Now you take a quick deep breath and follow the hem to the back of both sides. Move as fast, but at this time you are not exhaling, but holding your breath. This can provide the maximum energy for the muscles before taking off, and enhance the instantaneous explosive force of the muscles when taking off.
Third, the body center of gravity moves forward.
In teaching, my practice is: before jumping, with the arms swinging from top to bottom to both sides, the upper body leans forward, then the arms are bent into a semi-squat posture, the heel is raised, the forefoot is grasped, the body balance is controlled, and the center of gravity is moved forward. Although the center of gravity moves forward slightly, it is very important. In this way, when you take off, you don't have to expend your strength to move your center of gravity forward, creating conditions for your body to soar forward and upward.
Fourth, pedaling is the key.
The effect of pedaling and swinging during take-off is an important factor to determine the take-off distance of the body. In teaching, I won't simply swing my arm back and forth as in the textbook. Because that pendulum only acts on the two arms, but it can't drive the whole body. To this end, I use two arms to swing when I take off in the high jump, but the direction is not just upward, but forward and upward. During take-off, both feet push the ground quickly with the forefoot, and at the same time, both arms swing forward and upward from both sides of the back, making the body leap forward and upward.