The performance of (1) triple jump also depends on the horizontal speed obtained during the run-up and the vertical speed produced by the take-off, and it is also related to the quality of each movement, the ability to keep balance and the proportion of three jumps. Because the horizontal speed obtained from the run-up is decreasing in the process of triple jump, how to reduce the loss of horizontal speed and obtain a reasonable vertical speed is the main problem to be solved in triple jump technology. Generally speaking, the take-off angle of triple jump is 16- 18 degrees when jumping on one leg, 12- 15 degrees when jumping on stride, and 16-20 degrees when taking off. The length ratio of three jumps is that the single jump is the longest, the stride jump is the shortest and the jump is the second longest. (2) The triple jump consists of two parts: a long run-up and a jump as far as possible to the area. In the triple jump, athletes have to step into the pit three times from the jumper, as the name suggests. When jumping, step on the foot that will eventually take off, then step for that foot and finally jump into the pit. Everyone can have three chances, and only the best one will be recorded. After three rounds, the top eight entered the final three rounds. Then enter the competition in the reverse order of the first three rounds. (3) The action essentials of standing triple jump are: 1. Preparation posture: Stand with your feet parallel and shoulder width, and swing your arms obliquely from front to back. 2. The first jump (one-legged jump): Two arms drive the upper body to swing quickly from back to front, and at the same time, both feet push the ground hard. After flying, the legs bend their knees and pull forward actively and quickly. Bend your knees slightly to cushion. 3. The second jump (striding jump): After landing in the first jump, actively push and stretch the three joints of hip, knee and ankle, and at the same time, both arms drive the shoulders and body to swing forward quickly, swing the legs and bend their knees and pull forward until the thighs are close to the horizontal position, and the hip joint moves forward actively, keeping the posture of flying forward and sliding. When it is about a foot off the ground, the thigh actively presses down and the calf slightly stretches forward. 4. The last jump. The muscles in front of the "standing" trunk can be fully stretched, and it is easy to make a forward leg swing. No matter what method is adopted, we should emphasize the balance and stability of the air. 5. Landing action: the thighs are raised and stretched forward, and the torso leans forward slightly. At this time, the key problem is that the thighs should be lifted forward and upward, and the calves naturally droop. After the ball is over, the calf stretches forward and the upper body straightens. When landing, your legs should bend your knees quickly, move forward along the sand surface, sit on the landing point of your feet, or fall sideways. (4) The second jump is the most important, because it is the most difficult step. The first jump is into the air, and the thigh should be slightly close to the lower abdomen. It's best to kick. In the second jump, the hind legs don't have to be straight, but the front legs, especially the knees, must be pushed up and the calves should be stretched forward as far as possible. The third jump is the same as the long jump, and the essentials are similar. The focus is on the abdomen. When jumping triple jump, we should pay attention to the rhythm between the three jumps and try to keep the landing interval of each jump consistent, especially the second jump. The average person's flight time of the second jump is often much shorter than that of the first jump and the third jump, like the feeling that he can't jump. Be careful not to get hurt! ! ! (5) Absolute strength must be improved by barbell load, such as barbell squat, barbell squat jump, barbell lunge, etc. The triple jump team also requires high speed and strength. You can use long-distance mixed jump (one-leg jump+step jump) to experience the fast 7-lap action of triple jump. In addition, the triple jump requires very high strength of the ankle joint (ankle), so you should do more exercises in this area at ordinary times. (7) We usually multiply the number of steps to run by 2, and then subtract 2 to get the number n, which is the number of steps to take when measuring the step point. Take n steps from the springboard normally, and get some points. Also pay attention to improving the stability of your running. You can mark all the points that you don't need to step on with a marker and practice and run more. (8) The focus of triple jump is on the first jump and the third jump. When you can't go all out in the second jump, the run-up speed must be good. The technology should be reasonable. Amateurs often run up without giving full play to their speed. Technology, too much to say. (9 how to stand for the triple jump? The long jump technique consists of four parts: pre-swing, take-off, flying and landing. Master the technical essentials of the 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. Auxiliary exercises of standing long jump: bend your knees in place and start to take off, do straight leg standing in the air, fully open your hip joint, do back bow action, and bend your knees to cushion when landing. Jumping forward with one leg: generally, the method of left (right) to right (left) is used to practice, and the distance is controlled at about 25-30 meters to complete 3-4 groups. Abdominal jump exercise: start to take off from an upright position, bend your legs in the air or clap your hands in front of your legs, and be sure to bend your knees when landing. Exceeding a certain height and distance or a certain distance and height. Individual counseling to correct the wrong actions and uncoordinated prepositions. Solution: Repeatedly swing your legs before bending your knees, from slow to fast. The upper body leans forward too much, the knee joint does not yield, and the center of gravity cannot be lowered, forming a bow action. Solution: bend your knees, look down with your eyes, and the vertical line of sight does not exceed your toes. You don't have to look with your eyes after you are proficient. Fly too high or too low. Solution: It is very effective to correct such errors by using a certain height or a certain distance of the marking line. Leg contraction is too slow or insufficient. Solution: Do the exercises of jumping abdomen repeatedly. Pay attention to the thigh against the chest instead of the calf against the hip, and the high-five action should be timely. The landing is unstable, and the landing area of the legs is quite different. Solution: Do more take-off and landing at close range, and coordinate the arm swing. Set up markers on the ground, and step on the markers actively and consciously. Monday: 1, 30-minute warm-up (jogging and flexibility) 2, 30MX5 times (accelerated running) 3, 60MX3 times (accelerated running) 4, 40M standing start X8 times 5, full run-up take-off practice X8 times 6, 150MX2 times 7, rib leg lift/kloc-0. 15 minutes finishing activities (jogging and stretching exercises) Tuesday: 1, 30 minutes preparation activity 2, flying down the bunker to practice X 15 times, 3, 4-6 times less run-up and long jump X20 times (note: improve the take-off technique, no intensity requirements) 4. Long jump *5 times. 5. Jumping exercise: standing long jump X 10 standing triple jump X 10 five-step jump X 10 6. Bunker jump 40 times 7, 15 minutes finishing activities (jogging and stretching exercises) Wednesday: 65438+.

3. Half squat 100KG 10 times X4, squat 50KG 6 times X4 5, sit squat 80KG 10 times X4 (faster) 6, hurdle 10 times X8 (faster) 7. Speed up running 50MX6 times (pay attention to the rhythm, not time) ligament strain) 2. Step-by-step jump (left and right feet) is 30 squares 3, step-by-step jump is 30 squares 4, accelerated running is 60M*3 groups 5, 3-step run-up long jump is 24 times (note that the take-off technique has no intensity requirement) Interviewee: Jin Caoxin-probation period level 1 9-30 20:37 (triple jump training plan) There are several reasons why the second jump can't jump. First, it helps. Jump a little at the end of the triple jump, find the right rhythm, and don't rush. The second is to adjust the strength foot to the last jump, because the last jump is very good! Bend forward for the last jump, preferably standing on your feet and leaning forward! Now you are 13 meter, and then find the final rhythm. I guess you are invincible (10). The second jump is the most important, because it is the most difficult step. The first jump is into the air, and the thigh should be slightly close to the lower abdomen. It's best to kick. In the second jump, the hind legs don't have to be straight, but the front legs, especially the knees, must be pushed up and the calves should be stretched forward as far as possible. The third jump is the same as the long jump, and the essentials are similar. The focus is on the abdomen. When jumping triple jump, we should pay attention to the rhythm between the three jumps and try to keep the landing interval of each jump consistent, especially the second jump. The average person's flight time of the second jump is often much shorter than that of the first jump and the third jump, like the feeling that he can't jump. Be careful not to get hurt! ! ! I never jump far in the second jump, but my performance in the second jump is worse than that in the second step when I try hard. My advantage is in the third step. How can we strengthen the second step? 2. Is the run-up speed fast? Look at some places where skills are not high or fast. 3. Every time you jump, you will habitually reach back to catch the sand. How to get rid of this bad habit? 4. How to master the essentials of swinging arm in one week? Can you clarify the main points? It seems that the swing arm is very important. The second jump is always not far, but the second jump is worse than the second step when it tries hard. Step three, I have an advantage. How to strengthen the second step? 2. Is the run-up speed fast? Look at some places where skills are not high or fast. 3. Every time you jump, you will habitually reach back to catch the sand. How to get rid of this bad habit? 4. How to master the essentials of swinging arm in one week? Can you clarify the main points? It seems that swinging arm is very important) Answer 1. This is caused by your unreasonable technical actions. The first jump and the second jump should be "flat jump", the flight angle should not be too high, and the feet should have the action of "scraping the ground" downwards and backwards. In the second jump (striding jump), pay attention to the arm to drive the body to fly, push your legs to the ground quickly and fully, and swing your legs as parallel as possible to the ground. 2. If your leg strength and joint strength are strong and your body bounces well, you can speed up the run-up appropriately. If the above items are not strong, too fast run-up speed will make you unable to jump. After all, triple jump is different from long jump, which needs the balance of legs strength and strong jumping ability to support the fast run-up. 3. Is it backward to catch sand by hand? This is a very bad habit. You can try to hold the calf (or foot) with your hands when landing in the third jump, and you can change this habit by practicing a few times more. 4. There are several swing arm movements in triple jump. Here are two kinds of swing arm movements (both taking the right kick as an example). According to your own situation. The first method: the swing arm of the first jump is that both arms swing from the back of the body to the front of the body at the same time (one foot takes off at the same time). After landing on one foot, the left arm swings slightly in front of the body (but not at the waist), and the right arm swings violently in the back (and jumps in stride at the same time). After the stride jump, the right arm swings forward and upward from the back of the body, and at the same time, the left arm cooperates with the right arm to drive the body to jump, thus completing the whole trial jump. The second method: in the first jump, the left arm swings forward and the right arm swings back to the back of the body (while jumping on one leg). After landing on one leg, the right arm swings backward to the front, and the left arm swings forward and backward (striding at the same time). After jumping on the ground with a big step, the left arm swings back above the body, and the right arm swings to drive the body to jump on the ground, thus completing the whole trial jump. Swing arm is really important, not only to maintain the balance of the body, but also to assist the triple jump forward and practice more. The action essentials of standing triple jump are: 1, and the preparation posture: two feet stand parallel, shoulder-width apart, and the arms are pre-swung in turn from oblique front to back. 2. Jump first (one-legged jump): Two arms drive the upper body to swing quickly from back to front, and at the same time, both feet push hard to the ground. After flying, the legs actively swing forward and bend their knees. When you fall, your thighs push down actively and your knees bend slightly to cushion you. Actively push and extend the three joints of hip, knee and ankle. At the same time, the arm drives the shoulder and body to swing forward quickly, swinging the leg to a position where the thigh is close to the horizontal position, and the hip joint actively pushes forward. When it is about one foot from the ground, the leg actively presses down and the calf slightly stretches forward. 4. jump: It can be divided into two postures, namely "squatting posture" and "standing posture". The muscles in front of the "standing" trunk can be fully stretched, and it is easy to make a forward leg swing. No matter what method is adopted, we should emphasize the balance and stability of the air. 5. Landing action: the thighs are raised and stretched forward, and the torso leans forward slightly. At this time, the key problem is that the thighs should be lifted forward and upward, and the calves naturally droop. After the ball is over, the calf stretches forward and the upper body straightens. When landing, your legs should bend your knees quickly and move forward along the sand surface. Sit on the landing point of your feet or fall sideways.