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.

Second, the auxiliary practice of standing long jump

Handstand jump: bend your knees and start jumping, do straight leg handstand 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.

Third, how can we jump further?

1, the coordination of the swing of two arms and breathing.

It is very important that the swing arm and breathing should be properly coordinated. In the forward swing, both arms relax, slowly swing to the 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.

2, the body center of gravity forward

Before taking off, swing your arms from top to bottom to both sides and back, lean forward, then bend your arms into a semi-squat posture, raise your heels, and grasp the ground with your forefoot to control your balance. Although the center of gravity is not very forward, 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.

3. 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. When you take off, your arms should swing 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.