Are there any rules and skills for long jump (bunker)?

First, two-legged legislation is often ignored. 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 is very important. 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 ground is grasped with the forefoot, the body balance is controlled, and the center of gravity moves 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, the pedal swing is the key to the pedal swing effect during take-off and an important factor to determine the body distance. 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! Standing long jump mainly needs leg explosive power and waist and abdomen strength, as well as whole body coordination, and of course the technical action itself. It takes three months to get results, mainly practicing motor skills and strength exercises, paying attention to thigh muscles and waist and abdomen muscles. The key point of action technique is the coordination between the take-off time and the height of the center of gravity, which mainly depends on your height, weight and leg strength. The measure of judgment is your subjective feeling. When landing, push your legs forward and your arms backward to keep your balance. Squat barbell, jump deep, squat with weight, etc. You can use it when practicing thigh muscles. Waist and abdomen strength exercises can use sit-ups and hanging legs to improve absolute speed, run-up technique 1. 1, and the horizontal speed of absolute speed athletes, which is the basis for achieving long jump results. Speed has become the mainstream and core factor of technological development. Therefore, in speed training, we should first give full play to the control ability to train our maximum speed. We should adopt various means to develop speed quality, not only strive to improve the action frequency, but also attach importance to increasing the step length to create conditions for improving the run-up speed. The main methods of speed training are as follows: (1) Using fast leg lifting and reverse pedaling, striding and fast multi-level jumping exercises, the pace frequency and stride can be developed simultaneously. (2)50~60m squat and standing start (start). (3) Inter-step running (you can run this distance with the fastest pace frequency or maximum pace, or you can run it with the fastest speed). (4) Practice running on an inclined runway (from horizontal running to uphill running or from downhill running to horizontal running). (5) Running with the wind, dragging, chasing, picking up or listening to the rhythm of sound signals. (6) Strengthen the flexibility and range of motion of each joint of the leg, and enhance the strength of each muscle group of the leg. Pay attention to the strength training of ankle and thigh muscles, improve the back pedal strength and maintain a stable stride. (7) Strengthen the training of waist abdominal muscles, back muscles and iliopsoas muscles, so that the flexibility and strength of upper limbs, waist and buttocks can develop in harmony. 1.2. The premise of improving the run-up technique is that athletes should have good run-up technique, so in training, athletes must be strictly required to swing their arms, swing their legs and pose during running-in, so as to keep the correct run-up technique in different intensity exercises. However, the run-up technique in long jump is different from sprint after all, and a notable feature is that the run-up must have a fixed number of steps and steps. To make it conform to the characteristics that the run-up gradually accelerates to the maximum controllable speed during take-off, which requires athletes to keep a fixed number of steps and steps within the set run-up distance. The common methods in training are: (1) repeated practice of accelerating running, stepping running and running a fixed distance between steps until the athletes form a dynamic stereotype. (2) Run-up exercises are conducted on ordinary runways. Measure the distance of the whole run-up and practice repeatedly according to the requirements of the run-up. Because there is no restriction on the springboard, it is easy to make the runner's run-up close to the flat run, thus exerting the maximum horizontal speed. (3) Use the marks on the run-up runway to practice the whole run-up and take-off. Measure the distance of the whole run-up. The athlete runs several times repeatedly, and then makes a mark between every two steps. The athlete practices the whole run-up and take-off repeatedly. This kind of exercise is helpful to overcome the problem that the last steps of athletes' run-up are slowed down due to take-off, and accelerate the connection between run-up and take-off, so as to give full play to the maximum horizontal speed. (4) Mark the run-up lane in the last six steps and carry out the whole run-up exercise. Measure the distance of the whole run-up, and then mark between every two of the last six steps of the run-up. Athletes practice the whole run-up repeatedly. Because the marker is placed between the last six steps of the run-up, athletes must follow a certain rhythm in the last six steps of the run-up, which is helpful to make the last six steps of the run-up close to the flat run, thus exerting the maximum horizontal speed. (5) Mark the last six steps of the run-up lane and carry out the whole run-up and take-off exercise. Measure the distance of the whole run-up, and then mark between every two of the last six steps of the run-up. Repeated practice of the whole run-up and take-off is also helpful to overcome the problem that athletes slow down the last steps of run-up because of take-off, and speed up the connection between run-up and take-off, thus maintaining and exerting the maximum horizontal speed. (6) Carry out the whole run-up and take-off exercise in the run-up lane. According to the requirements of long jump run-up, the whole run-up and take-off exercises are carried out. Athletes are required to run up quickly without considering the take-off, especially in the last few steps of the run-up, and actively accelerate to obtain the maximum horizontal speed. 2. In the long jump training, it must be emphasized that the run-up rhythm of 2. 1 is very important to cultivate and improve the athletes' sense of rhythm. To improve the sense of rhythm, we must do it: (1) The run-up must start from the same position and at the same speed, and this rhythm should not be changed under any circumstances. (2) Hurdling training can improve athletes' sense of rhythm, stride length and stride frequency. (3) Often practice accelerated running, relaxed running and inertia running, so that athletes can experience the rhythm of exertion and feel the exertion of maintaining the inherent stride and pace frequency in a relaxed state. (4) When athletes practice run-up, they should take several steps from top to bottom, which is beneficial to improve their sense of rhythm and control. 2.2. The last six steps of the run-up are the most important stage of the whole run-up. The run-up rhythm and movements of the last six steps directly affect the accuracy of the pedal, the speed of take-off and the rationality of take-off, so the coach should do: (1) In order to ensure the accuracy of the pedal and the speed of take-off, the last step of the run-up should be controlled within the penultimate step. (2) Athletes are required to maintain correct body posture from the start to the penultimate step, and the body is vertical to the ground in the penultimate step. (3) The coach can issue a password to adjust while controlling the distance of each step. This method can stimulate the cerebral cortex center to produce superior excitement through external conditions, and often practice repeatedly, so as to further strengthen the conditioned reflex of the nervous system that used to dominate muscle work and form a dynamic stereotype, thus improving the pace of run-up and improving the accuracy of pedals. 3. Stable psychological factors are an important guarantee to obtain the accuracy of run-up.

Running long jump

Technology 1, step point: the run-up needs long-term training, and the run-up in the long jump has strong rhythm, good elasticity and high center of gravity.

You can do run-up training on the runway. First, put a brown mat at one end of the runway, and then do run-up exercises. Note that the rhythm of each run is basically the same (the run-up distance should be fixed), and then measure the detailed distance with a tape measure. Write down this distance and do run-up and stride exercises on the long jump track according to the measured run-up distance. Fine-tune repeatedly until the most accurate length is determined.

Pay attention, don't slow down to find the board when you take off, but attack the board at full speed. This feeling needs to be practiced repeatedly. Don't be afraid of foul. As long as the run-up rhythm and run-up distance are fixed, the foul can be adjusted, and I am afraid that your run-up rhythm is not fixed. In order to avoid foul, you must change the rhythm of the first few steps repeatedly.

2. Jump at a certain height. Not too level. .

3. When the long jump is in the air, there is a technical process of opening the body first and then abdomen (whether standing or walking posture). If it is squatting, there is only one action to abdomen.

When you run, you must show your speed. The speed pedal is 7- 10 meter away from the pedal. . .