The training methods of standing long jump are: jumping box training, leg lifting training, jumping training, running and jumping training and weight training.

1, jumping box training method

Jumping box training is a common training method for standing long jump. Jumping exercises on the jumping box can enhance the muscle strength and explosive power of the legs. Pay attention to the height and size of jumping box during training, and choose the height and size of jumping box according to personal ability.

2, high leg training method

Leg lifting training is a simple and effective training method for standing long jump. Standing in the same place, lifting your legs and kicking forward, and raising your leg muscles as high as possible can effectively improve the strength and flexibility of your leg muscles.

3. Bouncing training method

Bouncing training is a training method to improve leg muscle strength and explosive force. Stand where you are, squat down, take off quickly, jump as high as possible, and then land quickly. Pay attention to the posture and strength of take-off to avoid injury.

4. Running and jumping combined training method

Running and jumping training method is a comprehensive jumping training method. Jumping practice during running can effectively improve the jumping height and distance. Pay attention to running posture and jumping skills during training, and gradually improve the training difficulty.

5, weight training method

Weight-bearing training is a training method to improve leg muscle strength and explosive force. You can use dumbbells, barbells and other equipment for training, gradually increase the intensity of training, and improve the strength and endurance of leg muscles.

Matters needing attention in standing long jump

1, practice field

Try to choose a flat but not too hard ground to practice, such as tunnels, land, floors, etc. Sandpits and slippery ground are not suitable for practice.

2. Warming up

You need to warm up before any exercise. You can do some simple preparatory activities such as dynamic stretching, kicking and swinging your arms.

3. Correct posture

The jumping posture of standing long jump is very important. First, stand on the jumper, put your feet together and put your hands on your sides. When taking off, first empty your arms, kneel and jump forward at the same time. When jumping, keep your body upright, stretch your arms forward naturally, and stretch your legs forward as far as possible. When landing, you should land with the sole of your foot, bend your knees slightly and lean forward to prepare for the next run.

4. Landing mode

When landing, pay attention to the soles of your feet to avoid the heel or toe landing first. Touching the soles of your feet can reduce the impact force and reduce the damage to your knees. At the same time, try to keep your body balanced and avoid falling or spraining.