跳远技巧（Long jump technique）

跳远技巧（Long jump technique） 跳远技巧(Long jump technique) How can you jump far in standing high jump in the entrance examination? Standing long jump action is different, jumping out of the results are not the same. So, how can you jump far in the same physical condition? Through the teaching practice and exploration of the standing long jump, some techniques and methods have been improved and better effects have been achieved. Its practices are as follows: One, two feet equal station For two feet stand method, often overlooked. The sports teaching material is different about this problem: some "legs slightly apart"; some require "two feet and shoulder width"". As for what positions to stand, the teaching materials are not specifically defined, so most of the physical education teachers use "eight" type station method. In the teaching practice, I feel that the former is difficult to grasp, but the latter is clear, but larger. My approach is: feet first stand upright posture, and then before the toes as a support point, the two feet to follow the two sides separated from the legs into a parallel position. In this way, the toes move forward, in accordance with the direction of movement, while the legs are basically in a vertical position, neither produce an angle, but also conducive to knee and ankle movements. And students dare to master it easily. Share Yang Jie. Yang Jie. The current share share share share returns home? Trick 800 meters, test the teacher you vulnerable!!!!! Source: Hanyong log in Pay attention before the game: 1. 30 minutes before drinking water of high concentration of glucose (glucose is rapidly absorbed monosaccharide directly on the muscle), don't drink other drinks, thirsty to drink water, before 30 minutes do not eat any food. Remember!! 2., the competition must not eat chocolate and other sweets, eating the game will be sticky when the throat. 3. learn about your opponent. Whose level is high, whose achievement is good, do know fairly well. Secondly, prepare yourself well. Prepare a comfortable sportswear, remember that sports shoes can not wear new, easy to grind feet. Two prepare activities 1. jogging first, micro sweating can be. 2. leg, waist, shoulder pressure twist, stretch and other activities, will be related to the joints, ligaments, muscle activities. 3. do 2, 3, 30 meters acceleration run. The above content is finished 20 minutes before the match. Later time 1., after the runway, do a few times in situ vertical jump, improve the excitement. 2. pay attention to your body temperature during this period. Don't cool your body. Three game 1. breathe at the same time with your mouth and nose, your tongue's upper jaw, allowing the air to pass through both sides of your tongue, allowing you to moisten the air and prevent the cool air from blowing your throat straight. 2.800 meters from the very beginning must take higher speed, but run too fast, to the back no strength, wait for you to retain strength, people are to the end, so according to their own strength began to force in about 80%. Increase your speed so that you can get into anaerobic breath earlier, and go into anaerobic breath. You must persist with indomitable willpower, and strengthen your swing arm to break through the pole. But it must have good quality to use well. We need to pay attention to these words at a higher speed to the second half of the sprint is supported by training accumulated usual physical quality, generally to the last 200 meters without any effort, in the process of running your power to the feet and neck is not speed up your speed, running in the process especially when the poles and sprint you must keep a stiff upper lip to strengthen your arm swing amplitude and frequency, speed up the swing arm natural your speed will go up, this is the reason why I repeatedly stressed the swing arm. In the process of running must relax, especially under the curve technology, through the curve, the body center of gravity slightly to the inside, step up the pace can. Four other matters 1. upper body posture and arm action Keep upper body slightly forward or upright posture. Head naturally and your body in a straight line, micro abdomen, hip, face and neck muscles relax. The swing arms also plays a role in regulating the stride length and frequency, to exchange the legs quickly, arms will swing fast swing, Shoulder axis, with elbow force before and after natural swing. Keep your arms relaxed. 2. foot movements, Feet, swinging leg thigh actively under pressure, the natural homeopathic front and back "pawing" action to. Apply the heel to the ground, and then roll over to the sole. After touchdown, the ankle, knee and hip should be quickly flexed to complete the buffer action. Then push it straight 3. breath To ensure the respiratory rhythm, a three step three step one to use the nose mouth breath, to exchange gases with suction, each respiratory cycle must be fully to guarantee the required amount of inspiratory breath. Before you run, you can listen to the music, relax, stand on the runway, and if you're nervous, you can yell. Run time to relax, the running process of the hands should be holding half empty, don't put the fist tight and don't bite his teeth neck tight, that will only distract you from power distribution, 4. break through your limits Middle and long distance running, because the oxygen supply falls behind the body's need, when goes to a certain distance, can appear the chest to be stuffy, the breathing rhythm is destroyed, the breathing difficulty, the limb is weak and is difficult to run again the feeling. This phenomenon is called extreme point". This is a normal phenomenon in middle distance race. When, "pole" appears, should continue to run it with strong will, at the same time strengthen breathing, adjust the pace. In this way, after a period of distance, the breathing becomes even, the movement is heavy and relaxed, and all the discomforts and feelings disappear. This is called the second breath state. Before the game, according to the above methods, practice several times, slowly master just fine Two, the swing of arms and breathing coordination It's important to swing your arm properly with your breathing. In the teaching, the pendulum arm relaxed, from bottom to top, slow to the head, and then easy to inhale, and then the arms from both sides of the back and exhale. When you want to jump before the arms is quickly from the bottom to the top placed on the head, then the fast and deep breath with hem to both sides of the rear, move as fast, but not at the same time breath, but hold your breath. This provides the maximum energy for the muscles to jump before takeoff, and increases the explosive force of the muscles during take-off. Three, body gravity forward In the teaching, my approach is: when before take-off, with arms from the top down to the side rear swing, upper body leaning forward, bent arms with a squat posture, heel lift grip with forefoot, control the body balance, with the center of gravity forward. Although the center of gravity forward is not very big, but it is very important. In this way, the take-off will not have to move the focus and power consumption, to create conditions for the upper body forward flight. Four, tic pendulum is the key When the take-off thrust effect, is an important factor in determining the distance of body up. In the course of teaching, I don't use the pendulum technique as a textbook. It is easy to swing from behind. Because that pendulum only works on the arms, but not the whole body. For this reason, I use the swing of arms in the high jump, but the direction is not upward, but forward. Take off, feet with forefoot rapid pedal, and arms from both sides after the direction above the powerful swing, the body jumping upwards. Exercises: on small sponge pad 6 ~ 10 pieces each, a distance of 1 meters. Practice standing on the mat feet, toes is about to open, parallel, bent down, arms naturally placed, with the sole power forward above to jump over obstacles with arms swinging forward over the landing, after landing knees buffer, do the next jump. Repeat the 5~6 groups. The jumping leg mainly develops leg strength and ankle strength. Operation method: hands behind the back, feet parallel with knees squat, with forefoot force continuous jump step action. Jump 20~30 steps at once and repeat the 3~4 groups. Strength is the basis to improve standing long jump results, but without reasonable technique, the function of force can not be fully reflected, and the two are complementary. Therefore, It is necessary to improve the standing long jump technique while doing leg strength exercises. 5. exercise notes (1) try to choose the flat and not too hard ground exercises, such as land, road, step on the floor, bunker etc.. The slippery ground is not suitable for practice. (2) the practice of increasing explosive force, the repetition number is generally not more than 10 times. For strength endurance exercises, repeat more than 10 times and increase repetitions as much as possible. (3) in the standing long jump, the angle of several body related joints from the take-off to the landing moment (8 angles) plays an important role in the long jump performance. The following parts are more suitable for junior high school students: The ankle angle of 53 degrees to 57 degrees, 90 degrees and 96 degrees of knee angle, hip angle of 59 degrees to 76 degrees, 36 arm angle to 44 degrees, 42 takeoff angle to 45 degrees flexion angle of 53 degrees to 58 degrees, 136 degrees to 140 degrees before the extension, the landing angle 64 ~ 71 degrees. Ankle angle, knee angle and hip angle determine the initial speed, the angle is too large, affecting the muscle strength, the angle is too small, affecting muscle force speed. The size of the arm angle depends on the flexibility of the shoulder and the speed of the swing arm. The swing of the arm plays a role in maintaining the balance of the body, and it has a negligible effect on the range of motion. The flexion angle, stagger is the body's movements in the air. The flexion angle is too small to increase the weight gain and loss, forcing the human body to fall prematurely. Stagger before landing is the angle between the calf and thigh, calf stretch will increase the distance, leg stretched out in front of the bigger the better. These two angles not only affect the quality of air movements, but also have a direct impact on the landing angle. Floor angle has an effect on Performance