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.
In physical education teaching, the complete technical action of standing long jump consists of four parts: pre-swing, take-off, flying and landing. Through my teaching practice, I have continuously improved my training methods and achieved good results. Now talk about the teaching method of standing long jump.
Master the technical essentials of 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 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.
Exceeding a certain height and distance or a certain distance and height.
Individual counseling to correct wrong behavior.
The front pendulum is not harmonious. 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.
The simplest and most effective way is to participate in the training before the city sports meeting, tie sandbags to your calves and jump normally. Just follow the simplest jumping method taught by the PE teacher. After half a month's practice, I can basically fly. I used to be the second in the city after practicing, and I was the first in the school before. Some sports schools didn't fuck me.
Look at the age, it should be junior high school students. The long jump (with run-up) is divided into three positions:
1. Squat style, the technical movements are simple and easy to learn.
2. Stand-up crosstalk, with relatively complicated technical movements, requires high physical fitness and requires a score of about 6 meters.
3. walking posture, with complicated skills, demands the highest physical quality. It is impossible to learn this posture without a score of about 7 meters.
Squat technique:
After taking off in the air, the upper body remains upright, the thighs of the swinging legs continue to swing upward, and the arms swing forward and upward quickly. The take-off leg begins to bend its knees and swing forward, and moves closer to the front leg, and then lifts forward with the leg to form a squat posture in the air. When landing, the arms swing backwards, and the outstretched legs cushion the landing.
Be careful not to bow your head in the air and try to delay the landing time.
Standing long jump training method
Standing long jump is the simplest and most effective means to test the explosive power of lower limbs and the coordination ability of the whole body. In physical education teaching, the complete technical action of standing long jump consists of four parts: pre-swing, take-off, flying and landing. Through my teaching practice, I have continuously improved my training methods and achieved good results. Now talk about the teaching method of standing long jump.
Master the technical essentials of 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 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.
Exceeding a certain height and distance or a certain distance and height.
Individual counseling to correct wrong behavior.
The front pendulum is not harmonious. 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.
The standing long jump is different, and the jumping performance is different. So how do you jump further without changing your physical fitness? After repeated teaching practice and exploration, some techniques and methods have been improved and good results have been achieved. Its practice is as follows:
First, two feet stand equally.
The two-legged approach is often overlooked. Physical education textbooks have different opinions on this issue: some are "differential of legs"; Some require "feet and shoulders width". As for what posture to stand in, there is no specific provision in the textbook, so most physical education teachers adopt the "figure-eight" posture method. In teaching practice, I feel that the scale of the former is difficult to master, while the latter is clear, but bigger. My practice is: first, I stand with my feet in a positive posture, and then with my front toes as the support point, my feet follow and separate to both sides until my legs are parallel. In this way, the toes are forward, consistent with the direction of movement, and the legs are basically vertical, and no included angle is generated, which is beneficial to the movement of the knee joint and ankle joint. And students dare to master it easily.
Second, the coordination between the swing of the two arms and breathing.
It is very important that the swing arm and breathing should be properly coordinated. When teaching, relax your arms, slowly swing to your 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.
Third, the body center of gravity moves forward.
In teaching, my practice is: before jumping, with the arms swinging from top to bottom to both sides, the upper body leans forward, then the arms are bent into a semi-squat posture, the heel is raised, the forefoot is grasped, the body balance is controlled, and the center of gravity is moved forward. Although the center of gravity moves forward slightly, 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.
Fourth, 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. In teaching, I won't simply swing my arm back and forth as in the textbook. Because that pendulum only acts on the two arms, but it can't drive the whole body. To this end, I use two arms to swing when I take off in the high jump, but the direction is not just upward, but 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.
Attention! ! !
Here are my tips to make you jump far, but don't sit still after landing. When landing, extend your calves as far as possible! Feet follow the ground, bend your knees, and push your knees forward hard at the same time, you will feel the feeling of kneeling forward, and quickly transition to the forefoot, and the upper body leans forward. First, jump closer and experience the action. Jump hard after proficiency!
Wish you success! Come on!
The essentials of standing long jump:
Keep your feet (stand on tiptoe, bend the paint, swing your hands back and forth, and expect the whole person to lift forward)
Take off, when taking off (kick the ground hard and raise your hand to look at people),
Squat when landing (people want to squat according to inertia, but people can't land straight, and their feet are easy to fall backwards).
Take a deep breath when running 800 meters. The most important thing is perseverance. You won't feel tired when you run to a certain extent. As the saying goes, "automatic foot".
In the long jump, swing arm should be strong. When your arm swings forward, jump out. When you jump out, step on your foot hard. When you fall, be careful to shrink your legs forward and don't lean forward.
Run at a constant speed, neither fast nor slow, especially after the start, distribute your physical strength reasonably, try to run at a constant speed at first, don't worry, pay attention to breathing, swing your arms, and don't stride too much. You can usually run down.
The essentials of standing long jump are:
Complete squat (the angle between thigh and calf is less than 45 degrees)
Push and stretch with all your strength (when jumping, push and stretch your legs with all your strength and try to push straight)
The upper arm drives the take-off (when taking off, the upper arm swings the arm from the back up, with a large range)
Retract your legs quickly (waist and abdomen strength is better)
Landing on the side (rushing forward and falling backwards before landing are all manifestations of insufficient take-off)
You must be able to concentrate.
Hands up.
And take it back.
Lift it hard again
Take it back.
Ran Hou jumped out.
1. The correct posture of the swing arm is the most important. When the action is standardized, you will get the greatest motivation;
2. The action of kicking the ground should be coordinated with the action of swinging arm to achieve good results;
Of course, regular practice is the most important. Let's go
Master the technical essentials of 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 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.
Exceeding a certain height and distance or a certain distance and height.
Individual counseling to correct wrong behavior.
The front pendulum is not harmonious. 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.
The most important thing is to practice more.
For about a month, I was very nervous. Fortunately, the improvement in requirements is not outrageous, and it is necessary to ensure about 2 hours of training time every day.
I'll send you a concrete plan for your reference:
Make full preparations before practice every day, including jogging 10-~ 15 minutes, whole-body ligament exercises, and then special exercises.
1000m running should focus on improving running ability, that is, aerobic metabolism ability.
1.3000m variable speed running (400m full speed, 100m jogging), two groups.
2. 1500m run one at full speed.
Do the above exercises one, three and five.
Standing long jump practice should start from three aspects: jumping ability, jumping technique and coordination ability.
1. Jumping ability exercise: 30-meter multi-level leapfrog, 30-meter multi-level single jump, squat jump (25 in a group), squat jump steps (more than 20 steps), and do more than 3 groups every day.
2. Coordinated exercise: skipping rope (5 groups 1 minute skipping rope)
3. The action practice of standing long jump, the main points of action are: swinging arm, fully squatting, fully kicking, quickly abdomen, and fully extending legs forward.
Do the above exercises on two, four and six, and have a rest on Sunday (playing ball)
About 30 days, it will definitely improve. Note that you must rest on Sunday and recover excessively.
Running is ok. I don't know how to practice dancing. Please refer to something else.
1000m, I'll give you some advice, or something you should pay attention to.
(According to my own "experience")
Take running as enjoyment, not rebellion-create psychological support. My goal is to run further and maybe compete with others.
Then there is the question of perseverance. There is still time-how much time can you spend training in a day? (I run 4000 at about 6 pm every day) It's better to do it in stages.
You should also consider the examination time-always keep your stomach full.
How many projects were tested together/?
Another thing to consider is the weather. If the temperature is too high, it will definitely be bad for you.
In short, keep your physical strength high and don't just limit yourself to 1000. Oh, pay attention to the coordination of running and jumping-these two require different parts of muscles, calves and thighs?
Don't overdo it, or it will bring you negative influence. Just take a rest according to your body!
Oh, one more thing. Please, before you ask, tell me more about your situation! !
Is your height and weight too small? Your age and gender should be taken into account.
Standing long jump is an examination to test a person's explosive power.
It is mainly a comprehensive embodiment of a person's waist and abdomen strength, leg strength and ankle strength. If you want to improve within 2 months, you need to ensure that you have about 2 hours of training time every day.
1. Jumping exercise: 30-meter leapfrog, 30-meter leapfrog, 30-meter leapfrog, squat jump (in groups of 25), and squat jump on steps (more than 20 steps). These exercises can exercise your jumping ability.
2. Weight-bearing jumping exercises (sandbags are tied to the calf, and jumping exercises are done at least once a week)
3. Coordination and fast jumping practice: skipping rope (5 groups 1 min every day)
4. Do 3 groups of 30m running and 3 groups of 50m running every day (after jumping practice).
5. The action practice of standing long jump, the main points of action are: swinging arm, fully squatting, fully kicking, quickly abdomen, and fully extending legs forward.
Be sure to stick to it and pay attention to the warm-up activities before each training (jogging 10 ~ 15 minutes, whole body ligament exercise).
Usually run more.
It is best to jog, that is, aerobic exercise.
You can also exercise leg muscles to make them more developed.
The most important thing is the action in the long jump. Try to lean forward, but don't lean forward too much.
When jumping, your legs must keep up and push forward. Can't lean back
One is unsafe, and the other is that the hands or other parts land behind the feet, counting the meters behind them!
I couldn't jump 2 meters before, so I practiced deliberately and found my own feeling. If you have nothing to do, you can dance and play at home or school and compete with others. In less than two weeks, I can jump more than 2 meters and declare that I am a girl. Play the long jump as a game without any psychological pressure. Wish you success!
1. It is best to run at four or five in the afternoon, because the air is bad in the morning (the respiration of plants is greater than photosynthesis, so the carbon dioxide content is high and the automobile exhaust pollution is serious. . There are other reasons for not choosing the morning.
Don't eat or drink water before running. Besides, drink water for about 15-20 minutes after running, and don't drink water too fast. .
3. Skipping rope and long jump can be put in the morning exercise (small exercise can still be put in the morning), and you are clear-headed and energetic in the morning. . When doing standing long jump, it is easy to remember the essentials of action, which is helpful to improve your performance.
① Carry out upper limb strength exercises.
First, dumbbell lift (fast) 20 times *2 groups
B, dumbbell bending 20 times *2 groups
C, hold the sandbag swing arm for 30 times *2 groups
Requirements: from slow to fast
(2) Carry out strength exercises of lumbodorsal abdominal muscles.
A, weight-bearing sit-ups: hold sandbags behind your head for 20 times (completed in 30 seconds) *2 groups.
B, weight-bearing push-ups: hold sandbags behind your head for 20 times (completed in 30 seconds) *2 groups.
Requirements: Raise the upper body as high as possible.
③ Carry out leg strength exercises.
A, finish pedaling (in special exercises) 20 meters *3 times.
Requirements: Experience the technical movements of hip forward swing and backward push.
B, standing long jump 10 times; Stand three times and leapfrog five times.
C. Run on the slope (run uphill after accelerating) for 5 times.
Requirements: leg lift, hip lift and push back.
D, rubber band practice:
A, prone pad, feet tied with rubber belt, flexion and extension of the calf.
Requirements: fast flexion and slow extension, 20 times *3 groups.
B, hand support wood, diagonal support, one foot tied with a rubber belt to do the practice of pressing down and swinging back.
Requirements: lift your legs and send your hips, support your legs and push the ground with all your strength. 30 seconds *3 groups
E, in-situ squat (squat) 25 times *3 groups
Requirements: Squat slowly and get up quickly.
Standing long jump practice:
(1) Squat jump This is an exercise that mainly develops leg muscle strength and ankle strength.
Jumping method: open your feet left and right, keep your toes parallel, bend your knees or squat down, and swing your arms back naturally. Then quickly stretch your legs, so that the three joints of hip, knee and ankle are fully straightened, and at the same time, your arm swings forward quickly and forcefully. Finally, the toes were pushed off the ground and jumped up. When landing, the forefoot hits the ground, the knee is cushioned, and then jumps up. Every exercise 15 ~ 20 times, repeating 3 ~ 4 groups.
(2) One-leg exchange jump This is a kind of exercise that exercises the strength of the calf, sole and ankle.
Jump method: the upper body is upright, the knees are straight, and the feet jump up alternately. When jumping, you mainly use the strength of your ankle and jump quickly with your forefoot. When you leave the ground, your feet are straight and your toes are down. When jumping in place, you can specify the jumping time (30 seconds ~ 1 minute) or the number of jumps (30 ~ 60 times). You can specify the jumping distance (20 ~ 30 meters) when jumping during the trip. Repeat the above exercises 2 ~ 3 groups.
(3) Jumping is mainly used to develop the strength of hind leg muscles and ankles and train the coordination of the body.
Action method: the right (left) leg jumps straight forward and upward, the left (right) leg bends its knees and lifts upward, the right leg falls to the ground, then the legs are changed, and the arms swing back and forth greatly. When jumping, the ankle joint and forefoot should be hard, and the whole movement should be light. "Skipping rope" action similar to dance.
(4) Jumping at heights is an exercise method that is often used to develop leg muscles and ankle strength.
Action method: Zhang Kaicheng crouches with both feet naturally to prepare posture. Straighten one or two arms upward, then kick and jump hard, and touch the height with one hand or both hands. Each exercise 10 times, repeating 3 ~ 4 groups.
(5) Frog leaping is an exercise to develop the strength of thigh muscles and hip joints.
Action method: Half squat with your feet apart, with your upper body leaning forward slightly and your arms in a ready posture behind your body. Kick hard and straighten your hips, knees and ankles completely. At the same time, the arm swings forward quickly and the body jumps forward and upward. Then you put your feet on the ground, knees on the ground, arms in a ready position. Continue for 5 ~ 7 times and repeat 3 ~ 4 groups.
(6) Obstacle jumping mainly develops the explosive force of leg muscles and ankles.
Exercise method: put 6 ~ 10 small sponge pads on the ground, and the spacing between them is about 1 m. The practitioner stands behind the mat, with his feet open left and right, his toes parallel, his knees bent down, and his arms naturally swinging backwards. They use the strength of their feet to jump over obstacles forward and upward, swing their arms forward and upward in coordination, bend their knees to cushion when landing, and make the next jump quickly after landing. Repeat 5 ~ 6 groups.
(7) Step jumping mainly develops leg strength and ankle strength.
Action method: put your hands behind your back, open your feet in parallel, bend your knees and squat, and make continuous step jumps with the strength of your forefoot. You can jump 20 ~ 30 steps at a time and repeat 3 ~ 4 groups.
Practice of throwing solid balls;
Some suggestions on strength training
Because throwing a solid ball is a strength sport, in order to improve the performance of throwing a solid ball, it is necessary to develop the explosive force of throwing a solid ball, which can be trained from the following aspects:
1. Develop local muscle strength: push-ups, pull-ups, bench presses, weight lifting exercises or pole climbing.
2. Develop leg muscle strength: squat and jump with weight.
3. Development of trunk muscles: sit-ups, prone backs and turn-over exercises.
4. Use dumbbells or weights to do imitation exercises of lifting, leaning back and swinging forward.
Training scheme: ① Three-level leapfrog (three consecutive jumps), 5 groups.
② In-situ vertical jump load (5 kg shot put with both hands), 4-5 groups, 8- 10 in each group. Action essentials: Before take-off, the legs are bent in a semi-squat shape, about 90 degrees, and the take-off is full and fast.
③ Standing long jump (standing long jump), jumping 10 times.
Training plan:
Monday: ①, ③ Tuesday: ③ Wednesday: ②, ③ Thursday: ③.
Friday: ①, ③ Saturday: ③ Sunday: ② and ③.
Precautions: Jog for 800- 1000m before each training session, and just jog and sweat.
After the training, massage to relax the thigh muscles. These can make your training more effective, remember.
(1) Squat jump This is an exercise that mainly develops leg muscle strength and ankle strength.
Jumping method: open your feet left and right, keep your toes parallel, bend your knees or squat down, and swing your arms back naturally. Then quickly stretch your legs, so that the three joints of hip, knee and ankle are fully straightened, and at the same time, your arm swings forward quickly and forcefully. Finally, the toes were pushed off the ground and jumped up. When landing, the forefoot hits the ground, the knee is cushioned, and then jumps up. Every exercise 15 ~ 20 times, repeating 3 ~ 4 groups.
(2) One-leg exchange jump This is an exercise to exercise the strength of the calf, sole and ankle.
Jump method: the upper body is upright, the knees are straight, and the feet jump up alternately. When jumping, you mainly use the strength of your ankle and jump quickly with your forefoot. When you leave the ground, your feet are straight and your toes are down. When jumping in place, you can specify the jumping time (30 seconds ~ 1 minute) or the number of jumps (30 ~ 60 times). You can specify the jumping distance (20 ~ 30 meters) when jumping during the trip. Repeat the above exercises 2 ~ 3 groups.
(3) Jumping is mainly used to develop the strength of hind leg muscles and ankles and train the coordination of the body.
Action method: the right (left) leg jumps straight forward and upward, the left (right) leg bends its knees and lifts upward, the right leg falls to the ground, then the legs are changed, and the arms swing back and forth greatly. When jumping, the ankle joint and forefoot should be hard, and the whole movement should be light. "Skipping rope" action similar to dance.
(4) Jumping at heights is an exercise method that is often used to develop leg muscles and ankle strength.
Action method: Zhang Kaicheng crouches with both feet naturally to prepare posture. Straighten one or two arms upward, then kick and jump hard, and touch the height with one hand or both hands. Each exercise 10 times, repeating 3 ~ 4 groups.
(5) Frog leaping is an exercise to develop the strength of thigh muscles and hip joints.
Action method: Half squat with your feet apart, with your upper body leaning forward slightly and your arms in a ready posture behind your body. Kick hard and straighten your hips, knees and ankles completely. At the same time, the arm swings forward quickly and the body jumps forward and upward. Then you put your feet on the ground, knees on the ground, arms in a ready position. Continue for 5 ~ 7 times and repeat 3 ~ 4 groups.
(6) Obstacle jumping mainly develops the explosive force of leg muscles and ankles.
Exercise method: put 6 ~ 10 small sponge pads on the ground, and the spacing between them is about 1 m. The practitioner stands behind the mat, with his feet open left and right, his toes parallel, his knees bent down, and his arms naturally swinging backwards. They use the strength of their feet to jump over obstacles forward and upward, swing their arms forward and upward in coordination, bend their knees to cushion when landing, and make the next jump quickly after landing. Repeat 5 ~ 6 groups.
(7) Step jumping mainly develops leg strength and ankle strength.
Action method: put your hands behind your back, open your feet in parallel, bend your knees and squat, and make continuous step jumps with the strength of your forefoot. You can jump 20 ~ 30 steps at a time and repeat 3 ~ 4 groups.
Strength is the basis of improving the performance of standing long jump, but without reasonable technology, the role of strength can not be fully reflected, and the two complement each other. Therefore, while practicing leg strength, we must improve the standing long jump technique.
Step 5 practice taking notes
(1) Try to choose a flat but not too hard ground for practice, such as tunnels, land, floors, bunkers, etc. Wet ground is not suitable for practice.
(2) The number of repetitions of exercises to improve explosive power is generally not more than 10.
To improve strength and endurance, the number of repetitions must be above 10, and the number of repetitions should be increased as much as possible.
(3) In the standing long jump, the angles of several body-related joints (8 angles) from take-off to landing play an important role in the long jump performance.
I found this from many places. It may be a little incoherent. sorry
Push-ups are difficult and require full strength, not only arm strength, but also a quick training method, that is, find your feet in a relatively high place, such as bed, twice a day, 4 groups, 30 in each group. (It's a skill to get up quickly and put it down slowly)