Skills of determining the starting point of long jump
1, walk
In general, if you go your own way, the number of run-ups multiplied by 2 minus 2 equals the number of walks, for example, run-up 8 steps ***8×2-2= 14 steps * * *. If the number of run-ups exceeds 10 step, the distance of two steps will be increased for each additional run-up, such as 12 step, that is, * * * 10× 2-2 * *+2× 2 = 22 steps. After repeated run-up adjustments, it was finally decided.
2. Measurement method
First tell your partner the number of steps you want to run, and then accelerate the run-up from the starting point to the take-off area; Students with several steps stood on the side near the take-off area. When they clearly see the exact foothold of the last step, they will mark it immediately. Finally, multiplying the number of steps by 2 is his actual and accurate foothold. After several exercises, adjust the steps and determine the jumper.
3. Regional laws
Draw three areas on the approach road. The first area is pre-running, the second area is accelerating, and the third area is the last four steps. The stride length of the pre-run section can be set in the high-speed area, and the acceleration section and the last four steps cannot be adjusted at will.
4. Reduction method
Don't simply move the starting line backwards without stepping on the jumper, because it can't avoid stepping on the jumper, so stepping on a small step or a big step in the end will also be a foul. If you shorten your pre-run stride, that is, when you step on the sign of the acceleration section, you will normally accelerate the running speed section and the last four steps, and the effect will be much better.
5, fixed method
After the run-up distance is determined, it is necessary to fix the starting posture, the legs taken in the first step of the start, the run-up distance and the acceleration rhythm. This can improve the accuracy of running assistance.
6, mobile method
Draw a datum line at a distance of 0/5 to 20m from the front of the tread area/kloc-. When students try to jump for the first time, they must start from the baseline. Teachers or classmates observe the landing point of the jumpers' feet outside the jumping area to see if they can step on them accurately. If they exceed the jumping area, they will guide the jumpers to measure the number of feet they have exceeded with their own feet, and then move back from the baseline by the corresponding number of feet. On the other hand, if you don't step on it, move the starting line forward.
7. 1997 Law
The so-called 1997 method is a measurement method that takes nine steps and runs seven steps. Starting from the front of the jumping area, take nine steps * * * in the opposite direction of the run-up, go * * * normally, then run seven steps * * * to accelerate the run * * *, and the last step is the starting point of the run-up.
Benefits of long jump
Long jump is one of the oldest sports, which was included in the pentathlon of the ancient Greek Olympic Games. Now many students also have long jump in physical education class at school, so what are the benefits of long jump?
1, refresh
Exercise can make us happier, so can long jump. Sticking to the long jump can make us more energetic! The best antidote to anxiety is exercise. When you are worried, use more muscles and less brains, and the result will surprise you. No one can do strenuous exercise in the gym or climb mountains, and still be upset about what just happened. No matter who you are, exercise can lift your spirits.
2. Lose weight and improve insulin resistance.
Long jump can consume excess fat in the body, thus achieving the effect of slimming. According to the research of American experts, the consumption of body energy is inversely proportional to the occurrence of type 2 diabetes. Walking at an agile and lively pace for 65,438+0 hours every day can reduce the incidence of type 2 diabetes by half, and the lowest risk is to use aerobic exercise and aerobic exercise practitioners.
3. Promote myocardial perfusion and reduce the risk of male stroke.
In addition to the above functions, adhering to long jump can also promote myocardial perfusion and reduce the risk of stroke in men, which is scientifically based! Japanese universities adopted group exercise therapy for 67 patients with myocardial infarction, angina pectoris, heart surgery and risk factors of coronary heart disease. Exercise prescription depends on the patient's personal condition. Exercise programs include jogging, walking, stretching, table tennis, mini tennis, outing, skiing, etc., with aerobic exercise as the main one.
Matters needing attention in long jump training
1, the starting position of the run-up.
There are two starting postures of run-up: one is starting from a static state, which is similar to the "standing" starting posture. Feet can be spread back and forth or left and right, and the run-up starts from a static state. The stride and speed of the first step are as smooth as possible, which is conducive to the correct step point. Another way is to start from the trailer, walk or jog at what time to set foot on the starting point, and then start accelerating.
2. Ways to speed up running
There are also two ways to accelerate after the start: one is to accelerate actively, and run hard from the start of the run-up, and the speed should be fast, and the speed should be increased step by step. Using this method, high speed can be achieved quickly and the run-up distance is short; The other is the gradual acceleration method, which is similar to the general accelerated running. The initial stepping frequency is slow, and the step size is gradually increased as the stepping frequency increases. Its acceleration time is longer, the race is more uniform in the acceleration process and the run-up distance is longer. The method of run-up can be determined according to personal habits. But no matter which way you take, you need to get a higher speed before taking off. Correct pedaling and taking off are helpful.
3. Measurement and adjustment of running distance
The run-up speed of long jump is one of the keys to achieve excellent results, which is closely related to the flight speed when stepping and jumping. The speed of elite athletes before take-off can reach 10~ 10.7 meters. Men's run-up distance is generally 35~45 meters, about 18~22 steps; The run-up distance of women is generally 30~35 meters, and the running is about 16~ 18 steps. The general college students have poor physical fitness and jumping ability, so the run-up distance and steps should be reduced according to their personal situation.
Generally, the step point is measured by running in the opposite direction to the pedal. When running to a certain number of steps, the jump point is the starting point of the run-up, and then the run-up is corrected in the direction of the bunker.
The correct pedal is very important for achieving excellent results, and it is also a very important aspect of run-up technology. Therefore, when measuring step points, the second marker point can be set at the last 6~8 steps to facilitate the correctness of the pedal. In order to step on the board, ordinary students often deliberately enlarge or reduce the step size, which will destroy the rhythm of the run-up and affect the speed and starting effect.
In the test or competition, the run-up distance should be adjusted according to the nature, hardness, climate and personal physical and mental condition of the runway.
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