Urgent! ! ! Improve standing long jump and 50-meter ligament traction

Sprint needs explosiveness, strength and speed, while standing long jump needs explosiveness and jumping ability. If you want to improve these two projects, you need to carry out targeted and systematic exercises. Walking with sandbags on your back is not only useless, but also makes your muscles tired after a long time, which is not conducive to the improvement of your grades. As for the so-called most famous vertical jump training program in the United States, there is no pertinence and no essential practice of technical movements. The amount of exercise is not suitable for children of your age who have no systematic sports experience.

What you need now is to stick to targeted exercises every day and strengthen the exercise of technical movements.

A month is a short time. If we improve our quality, I'm afraid it's a bit insufficient. Let's start with the standing long jump. First of all, you must master the essentials of standing long jump:

When standing in place, your feet should be shoulder width;

Squat (thighs should be parallel to the ground);

When striding, your arms should swing upward with all your strength to drive your body to fly;

When flying, the head should be tilted upward;

After vacating, try to close your abdomen (thighs close to your chest) and extend your calves as far as possible (don't be afraid to sit on the ground);

Don't be afraid of being heavy when landing. Note that after the feet land, the hips naturally move closer to the calves. Many children stand in the same place when they land, so their grades will be much worse.

Let me talk about the technical points of the 50-meter run first: the 50-meter run is divided into three stages: starting acceleration, running on the way and sprinting. The role of these three stages is:

Starting stage: after the starting gun goes off, your legs are vigorously extended, your arms are actively and forcefully swung, and your body is lifted up. With the acceleration of the speed, your body gradually stands upright, and your legs are actively scraping the ground (sideways), and the frequency is faster.

Running stage on the way: stand up straight and lean forward slightly, swing your arms back and forth 45 degrees (with the center line of your body as the midpoint and your shoulders as the axis), lift your thighs high (parallel to the ground), and push your back hard.

Sprint stage: the arms swing actively, the frequency is accelerated, the body leans forward slightly, and the head presses down when approaching the finish line, driving the body to hit the line.

Pay attention to the whole process: the forefoot should land, the step frequency ratio is normal, the swing arm should be active and powerful, and you can't make a fist (making a fist will make the upper limbs nervous, and the technique will be deformed, so you can just hold it in vain).

According to the above technical essentials, I will make an exercise plan for you:

The first day:

1.60m running× 3 groups, which need to run all the time, with an interval of 5 minutes.

2.30m-high leg-lifting running× 3 groups, 30m-high pedaling running× 3 groups (these two exercises are to exercise the stride).

The next day:

1. Squats and jumps ×3 groups, with more than 20 times in each group. Requirements: Feet should be shoulder-width, squat down until the thighs are parallel to the ground, hold for a few seconds, then jump up quickly and keep your legs straight. This exercise is to exercise your leg strength.

2. Step to lift the heel × 3 groups, each group is more than 50 times. Requirements: the forefoot is supported on the steps, supported by hands, and the toes are upward. The calf should be straight, and sandbags can be tied to the calf. This exercise is to exercise your joint strength.

3. 10 leapfrog× 3 group, requirements: continuous jumping, quick connection between each leapfrog, full leg extension. This exercise is to exercise your jumping ability.

4. Abdominal jump in situ ×3 groups, each group 10 times. Requirements: Stand still, jump, and keep your thighs as close to your chest as possible. This exercise is to exercise your ability to tuck your knees in the air.

5. 1 min sit-ups × 3 groups. Requirements: large range of motion and moderate speed. This exercise is to exercise your waist and abdomen strength.

Day 3: Rest

Three days is a cycle. Pay attention to jogging and pulling ligaments before each exercise. Don't run as soon as you get up, or you will get hurt easily.

Ask me if you don't understand anything.

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One group is an exercise, such as squat jump ×3 groups, that is to say, do three squat jumps, 20 at a time, and then mark the number of exercises each time.