How to jump further in the standing triple jump?

Practice of strengthening continuous jumping ability of speed and strength and special jumping ability

The standing triple jump consists of three consecutive jumping technical movements. To complete this complicated technical process, athletes are required to have good jumping skills-speed strength and special jumping ability. Therefore, we must attach importance to the development of speed strength and special jumping ability. The specific means are as follows.

1, two-legged hurdle

There are 65,438+00 hurdles vertically arranged on the flat runway, and athletes jump over each hurdle in turn with their legs. The height and spacing of hurdles vary from person to person. With the improvement of training level, the height of hurdles and the high jump between hurdles are increasing.

2. Jump rubber bands with your feet

On the runway, a plurality of hurdles are arranged longitudinally opposite to each other, and each fence arranged longitudinally opposite to each other is connected by rubber bands, and athletes jump over each rubber band with their legs. The height of the rubber band and the high jump between them vary from person to person.

Step 3 bend your knees and jump

Jump your feet continuously, bend your knees and abdomen, and keep your thighs as close to your chest as possible.

Step 4 hop on one foot

Start 30 meters with your feet, record the time, record the number of steps, and jump with one foot. Alternate left and right legs to cultivate athletes' ability to jump forward quickly.

5, jump deep practice

Stand on the 60 cm high jump box cover, take off and land with your feet, and then jump on the jump box cover at the same height with your feet.

6. Load exercise

We can adopt the methods of quick squat with moderate load, quick squat jump with light load, quick jump with both hands, and continuous leg change in the bunker to strengthen the muscles of athletes' ankles and legs and improve their jumping ability.

7, 10 step jump

Take-off exercise with both feet. Take off with two feet, land with one foot and jump continuously. Through this exercise, we will constantly improve our technical movements.

The technical characteristics of standing triple jump require landing twice and then taking off. To maintain the continuity of triple jump, it is necessary to strengthen the training of continuous take-off ability. Therefore, in training, one foot should be used to scrape the ground actively, and the legs should not be stretched too far forward. The active scraping action of the landing leg and the relative swinging action of the arm and swinging leg can increase the take-off ability, make the body center of gravity quickly move past the support point of the next jump, and reduce the loss of horizontal speed. Specific means are:

(1) Deep Jump Practice

⑵ 50 ~ 100m multi-stage jump.

⑶50~ 100 meter cross-jump combination exercise, that is, after the foot takes off, two feet jump and one jump, continuously.

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Second, the training process follows the principle of gradual progress.

1, first soft and then hard.

2. First two legs and then one leg

3. Quantity before strength

4, after the general special first

5. Amplitude first, then speed

Factors affecting performance

(l) Strength factors put forward higher requirements for the explosive exertion ability of lower limb muscles and the strength of ankle joints. The last power point of standing long jump is the forefoot, even the toe, which requires considerable strength of ankle plantarflexion.

(2) The ability to coordinate exertion refers to the ability of pelvic muscle group and lower limb muscle group to coordinate exertion (including ankle joint). The correct sign of coordinated exertion is that the hips, knees and ankles can be pushed straight quickly and forcefully, and the upper limbs can swing harmoniously to play the role of belt, collar and lift.

(3) The swing function of the arm The standing long jump must swing with a straight arm. The greater the swing amplitude, the stronger the belt, collar and movement. Please pay attention to the observation that anyone who bends his arm and swings will inevitably cause the fluctuation of his upper body, thus affecting the jumping distance.

Practice method

(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.

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 takeoff to landing moment play an important role in the long jump performance.

The following parts are more suitable for junior high school students:

Ankle angle 53 ~ 57, knee angle 90 ~ 96, hip angle 59 ~ 76, arm angle 36 ~ 44, take-off angle 42 ~ 45, forward flexion angle 53 ~ 58, forward extension angle136 ~/kloc-

The angles of ankle angle, knee angle and hip angle determine the initial speed, the larger angle affects the strength of muscle exertion, and the smaller angle affects the speed of muscle exertion.

The angle of the arm depends on the flexibility of the shoulder and the speed of the swing arm. The swing of the arm plays a certain role in maintaining the balance of the body, and also plays an important role in the range of motion.

Forward flexion angle and forward extension angle are air movements of human body. Too small a forward flexion angle will increase the sense of weightlessness and force the human body to land prematurely. Protrusion angle is the included angle between calf and thigh before landing. Leg protrusion will increase the distance, and the bigger the calf, the better. These two angles not only affect the quality of air movements, but also directly affect the landing angle.

Landing angle has an effect on performance. On the premise of keeping your body balanced, it is better to have a smaller landing angle.

In practice, only by grasping the two main contradictions of strength and technology, paying full attention to strength practice and constantly improving technology, and combining the two organically, can we continuously improve.