Long jump and high jump skills are in urgent need! ! ! !

Long jump: It is estimated that you can only squat, and the movements are divided into run-up, kicking, flying and into the pit. Run-up is the key to improve horizontal speed. According to your physical fitness and recent performance, you should use a shorter run-up distance to avoid missing the maximum speed of about 25 meters due to physical exertion. You can experience the feeling of reaching the maximum speed in a short distance by sprinting. Pedal is the key to determine the vertical speed. You must first determine which foot is the take-off leg (ground kick). You should choose something with more strength or habits, which is different from running. When pedaling, you should use the whole foot, or the whole foot rolling pedal, that is, the pedal instantly touches the board with the heel and then rolls over the arch to the forefoot, so that the horizontal speed and pedaling force can be better adjusted and accelerated to an effective vertical rising speed. At this time, the pedal should be paid as much attention as possible. In the stable stage of run-up, the step frequency is high and the step (step size) is balanced. However, when pedaling, the step length should be shortened intentionally, and the thigh should be pedaled hard to obtain strong pedaling and vertical acceleration. Pedal training can be combined with short-distance running and one-foot stepping to gain experience, and attention should be paid to pedal hard and roll all feet to gain vertical speed experience. Long jump is not just a leg movement, but a coordinated movement of the whole body. In the flying stage, the key point of squatting is that after flying, the non-kicking leg (flying leg) is kept in front and the kicking leg is behind. At this time, keep your upper body slightly backward (avoid hitting the front suspension) and swing your hands to the top of your head (surrender). At this time, if you can feel the air sliding, so much the better. Of course, you have to solve the problem of customs clearance first, so you don't have to pursue it. That is, the upper body, head, hands and legs are fully extended forward (at this time, the kick slides forward in the air and is close to the empty leg in front), and the body changes from backward to forward. At this time, the forward movement of the whole body, like a bamboo piece, changes from forward bending to reverse bending, and the acceleration and forward posture of the body in the air are obtained. The action of flying is more complicated, but lying on the bed and then pulling up the upper body, head, hands and legs with waist and abdomen strength can feel that the body changes from "one". At the end of the flight, we should make sure that our calves don't bend forward to get the maximum landing distance. Because the whole body has been leaning forward, the impact of sand on the back and other parts of the body can be avoided, but attention should be paid to the safety of leaning forward when landing. Generally speaking, long jump is a sport of speed and skill. Effective methods to improve performance should be put on the run-up and pedal. Usually, people will pay special attention to how to step on the board to avoid foul, but forget the technical essentials. It is suggested that you can find the best starting position through the stepping point, so that you can pedal the car calmly. Of course, you can discuss with the teacher whether you can measure the actual performance if you have a little foul, so you don't have to care about whether it is a foul. Finally, all sports need good training and preparation. I hope you pass the exam.