1, explosive force training: Pay attention to the close combination of speed and strength during training. The main methods of training are moderate weight-bearing exercises, such as weight-bearing lift heel, negative barbell jumping in place, weight-bearing lunge and so on. While developing rapid strength, we should also carry out weight-bearing exercises to increase muscle strength. Mainly practice squat with negative weight. And combine running and relaxation exercises. The weight can be determined according to your own actual situation, especially barbells, which are best carried out under protection or supervision, which is safer.
2. Jumping ability training: Developing fast strength and jumping ability can effectively develop jumping ability. The main exercises are:
1, general jumping exercises: one leg jump, step jump, split leg jump, frog jump, straight leg jump, etc.
2. Jumping obstacle exercises: jumping hurdles, jumping deep (that is, jumping down and jumping up, the effect is very obvious and easy to do), touching high.
3, waist abdominal muscle training: sit-ups, push-ups, weight-bearing sit-ups, weight-bearing push-ups and so on to improve the strength of waist and abdominal muscles.
The leap high jump consists of four parts: run-up, take-off, over-pole and landing. The run-up adopts lateral straight run-up, the left runner's right leg is the take-off leg, the left leg is the swing leg, and the right run-up is the opposite. The run-up should be accelerated gradually. When you take off, touch the ground with your jumping feet. The swinging leg is slightly bent and actively swings forward and upward. When swinging over the crossbar, press down and drop your arms. When crossing the pole, the trunk leans sideways, twisting in the direction of the take-off leg, lifting both arms, and at the same time, the take-off leg is lifted quickly to complete the action of crossing the pole. After crossing the bar, the body is facing the crossbar. First, touch the ground with the swinging leg, and then touch the ground with the take-off leg, which is slightly cushioned. The jump take-off angle is 30-45 degrees, the take-off route is straight, and the tread point can start the reverse run-up at the take-off point. The jumping point of the high jump is 30 cm outside the crossbar.
Keep practicing and you will get something.
Firstly, the take-off point is determined to be about 30 cm outside the middle of the crossbar. Then, the point where you take off hard in step 7-8 is the take-off point, and jump several times. If the take-off point is too close, move the take-off point backward by a corresponding distance. If the jump point is too far, move the jump point forward by a corresponding distance. After repeated practice, you can find the steps that suit you.
Error correction:
1: The jumping ability is not enough, so we should strengthen the jumping practice.
2. The take-off point is too close, and the take-off point of the high jump is 30 cm outside the crossbar.
Keep practicing and you will get something.
Just use the leap type, the take-off angle of the leap type is 30-45 degrees, the take-off route is straight, and the tread point can start the reverse run-up at the take-off point. The jumping point of the high jump is 30 cm outside the crossbar. Keep practicing and you will get something.
Firstly, the take-off point is determined to be about 30 cm outside the middle of the crossbar. Then, the point where you take off hard in step 7-8 is the take-off point, and jump several times. If the take-off point is too close, move the take-off point backward by a corresponding distance. If the jump point is too far, move the jump point forward by a corresponding distance. After repeated practice, you can find the steps that suit you.
Long jump training method:
The technical links of long jump mainly include: run-up, take-off, flying and landing. Whether in textbooks or in normal teaching, a traditional understanding has been formed that "the connection between run-up and take-off" is the key to the whole long jump teaching. Undeniably, the connection between run-up and take-off really plays an important role in the long jump technique. Many excellent long jumpers spend the most time on this technique in their whole sports career, but this is only for professional athletes. Because our traditional physical education textbooks are deeply influenced by competitive sports, this traditional understanding has been formed accordingly, and the actual situation and effect of primary and secondary school teaching have not been fully considered. The author believes that in the same sports event, the emphasis of primary and secondary school teaching and professional sports team training is not necessarily the same. According to our usual teaching findings, due to the limitation of class hours and other factors, mastering the technical link of "flying" is the best, and it is also the easiest to improve students' grades and movements. Especially for beginners, the seemingly simple run-up and take-off technique is actually very difficult to correct (which is also the place where many excellent athletes are most prone to problems in the competition). The seemingly complicated flying technology is actually easy to correct and overcome. Below, I only talk about my teaching experience from the problems that are easy to appear in the teaching of flight technology for my colleagues' reference.
According to relevant scientific research, the rotation moment of squatting posture is 0.44kg·m, that of standing posture is1.2 kg m m, and that of walking posture is1.8 kg m. Therefore, most excellent male long jumpers use walking to reduce forward rotation. In long jump teaching in primary and secondary schools, squatting posture is the main posture (some boys in high school stand up). Therefore, forward rotation is the most prone to problems in the technical link of flying in long jump teaching in primary and secondary schools. Solving this key link can improve the effectiveness of long jump technique teaching. To solve this problem, it is necessary to understand the causes of body pronation.
First, the causes of internal rotation of the body
1. lean forward too much when taking off. When the students finish the take-off, the braking generated after the jumping foot touches the board makes the forward movement speed of the lower limbs relatively located in the upper body. If the swing of legs and arms is not active, it is easy to cause the upper body to lean forward and form forward rotation.
2. Bow your head and hold your chest when you take off, and hold your head and hold your chest when you take off and stretch. Head movement plays a key role in the movement and balance of the whole body. As we know, forward somersault in gymnastics needs to bend your legs and your chest down, so that your body can rotate forward easily. In the long jump, you must hold your chest up when you take off to avoid spinning forward. For the standing long jump, the jumping leg is extended too early, and the posture of "holding out the chest and showing the old" is not formed, which is also one of the main reasons for the forward turn.
I am eager to do the landing action. Judging from people's self-protection consciousness, the body does not lean back after losing support after flying, but often bends forward and is eager to do ground movements. Especially novices. This can easily cause the body to rotate forward.
Second, the correction method of body pronation
1. Do more take-off exercises. Let the students experience the posture of the head and upper body after flying. Take-off can be divided into the previous step and the run-up three to five steps, while paying attention to the upward swing of the arm.
2. Do more standing long jump throwing exercises. When doing this exercise, put a jumping sponge pad on the bunker. Keep your feet away from the pit and make a standing long jump forward. Your legs must be straight, your heels should be stretched as far as possible, and your shoulders and hips should fall on the sponge mat at the same time.
3. Throw the body on the run-up mat. Four to six steps of one-leg run-up take-off (the same as the long jump run-up take-off), then throw forward, straighten your legs, stretch your heels as far as possible, and land your shoulders and hips at the same time.
Of course, the landing technique of long jump is also very important. It is one of the main tasks of landing technology to reduce the distance between the trajectory of body center of gravity and the landing point of heel. This must be based on good air flow. The above three correction exercises can not only overcome the problem of forward rotation in the air, but also be specially designed for long jump landing, which is very helpful for long jump landing, and can be described as killing two birds with one stone.