1. Preparation posture: separate your feet naturally, lift your arms and raise your heels in advance, then squat (hip and knee flexion, ankle extension), swing your arms back forcefully, and the total center of gravity of your body drops.
2, aerial action: when taking off, when leaning forward, the hips and knees on both sides quickly push out, the arms swing forward, and finally forcibly push off the ground.
3, abdomen action: two arms swing forward, chest forward and up, waist up, into a standing posture. Quickly tuck in your abdomen and bend your knees, put your legs together, swing your arms back and extend your calves forward.
4. Landing action: When preparing to land, bend your knees and lean forward. Try to straighten your legs before your feet touch the bunker. Don't lean your upper body too far at this time. Swing your arms from top to bottom, bend your knees in time after your feet touch the bunker, so that your body's center of gravity moves down and your support points move forward.
Second, the skills of standing long jump are:
1, strength. Especially the explosive force of lower limb muscles, put forward higher requirements for the strength of ankle joint. Because the last force point of standing long jump is the forefoot (even toes), ankle plantarflexion needs considerable strength.
2. Coordinate efforts. 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 of the arm. The standing long jump must swing straight arm, and the greater the swing amplitude, the stronger the action of taking, leading, lifting and pulling. 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.
4. Energy conversion. From standing to squatting, potential energy is converted into kinetic energy, which is equivalent to a certain run-up, which can effectively improve the initial speed and increase the distance of long jump.
Extended data:
Strength is the foundation to improve the standing long jump performance, especially to improve the coordination and explosive power of knee, ankle and hip. You can improve your strength by the following training methods:
1, squat jump. This is a sport 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-legged exchange jump. This is an exercise to exercise the strength of 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). When jumping during the trip, you can specify the jumping distance (2 ~ 3 meters). Repeat the above exercises 2 ~ 3 groups.
Step 3 skip. Jumping is mainly used to develop the strength of the muscles in the back group of legs and ankles and to 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 and touching the heights. This 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, leapfrog. This is an exercise to exercise thigh muscles and hip strength.
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 develop the explosive force of leg muscles and ankle joints.
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. Jump over the steps. Mainly develop 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.
8. Popsicle jump. Mainly to exercise the sensitivity and strength of the ankle joint.
Practice method: put your hands behind your back, stand with your feet naturally, straighten your knees, and jump up vertically with your forefoot. Don't bend your knees to practice ankle strength. Jump to the group with slight ankle pain and repeat 3~4 times.
9. Stand up and jump. Bend your knees and start jumping in place, stand upright in the air, fully open your hip joint, do back bow action, and bend your knees to cushion when landing.
Jumping forward with one leg: generally, the method of left (right) to right (left) is used to practice, and the distance is controlled at about 25-30 meters to complete 3-4 groups.
10, abdominal jump.
Exercise: Take off from an upright position, bend your legs and tuck your knees in the air or clap your hands in front of your legs, and be sure to bend your knees when landing.
Baidu encyclopedia-standing long jump