I'm going to take the senior high school entrance examination. Please tell me about the standing long jump. Skills of skipping rope and throwing solid balls.

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!

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. Sit-ups and leg lifts can do waist and abdomen strength exercises/v _ show/id _ xmje0ntk1mid0.html.