First of all: holding the ball is to hold the ball with your fingers naturally bent and sunken, put it between your right face and collarbone, and lift it naturally with your left hand;
Then: slide or rotate, kick, turn around, send hips, hold out your chest, raise your head, push your hand at 45 degrees, and fingers. Eight actions in one go, try your best to push yourself farthest.
Slide: Stand sideways with the ball, swing your left foot to the left, drive your right foot to slide, and then start the shot put.
Rotation: Stand with the ball on your back, bend over and turn your left foot outward to drive your body to rotate, and then start the shot put.
Second, the training method of standing long jump
1, standing with two feet in parallel
The two-legged approach is often overlooked.
Physical education textbooks have different views on this issue: some require "differential 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 "AG" stance method. In teaching practice, the scale of the former is difficult to grasp, while the latter is clear, but the scale is large. You can stand upright with your feet first, then use your toes as the support point and separate your heels to both sides until your legs are parallel. In this way, the toes are forward, consistent with the direction of movement, the legs are basically in a vertical posture, and no included angle is generated, which is beneficial to the movement of the knee joint and ankle joint and is easy for students to master.
2. Swing your arms and breathe.
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 finally swing your arms from top to bottom to both sides and exhale. Huang was asked how to stand up in the long jump. When he jumped further before taking off, he quickly put his arms on his head from bottom to top and took a deep breath quickly. As the hem moves to the rear of both sides, it moves as fast, but at this time it is 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.
3, the body center of gravity forward
In teaching, before taking off, with the arms swinging from top to bottom to both sides and back, the upper body leans forward, then the legs are bent into a semi-squat posture, the heel is raised, the ground is grasped with the tendon palm, the body balance is controlled, and the center of gravity moves forward. Although the center of gravity moves forward slightly, it is very important. In this way, you don't have to spend effort to move your center of gravity forward when you take off, creating favorable conditions for your body to jump forward and upward.
4. 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, the swing of two arms during take-off is not as simple as that in textbooks. Because that pendulum only acts on the two arms, but it can't drive the whole body. You can swing with your arms when you take off in the high jump, but the direction is not just upward, but forward and upward. Because this swing has small radius, high speed and great strength, it can drive the body to lift forward and upward. When you take off, your feet pedal to the ground quickly with the forefoot, and at the same time, your arms swing forward and upward from both sides to make your body jump forward and upward.
Third, the method to improve the performance of 100 meter sprint.
1, practicing high leg lifting is beneficial to improve the explosive force of thigh muscles.
2, practice striding, try to jump with the biggest step, you can practice increasing the stride during running (the bigger the stride, the faster you run).
3. Practicing variable speed running can improve the fast limit speed in continuous fast running, that is, accelerate the sprint speed.
4, practice the strength of the toes, the key to quickly improve the speed in running is to learn to use the toes instead of the soles of the feet. This is a bit difficult, but it will improve quickly after learning.
5. Properly increasing the amplitude of the swing arm can effectively increase the power consumption.
Four, 800 meters running training methods:
(1) Post the newspaper and run it:
Hold the newspaper to your chest at arm's length. After you start, loosen the newspaper and let it stick to your chest. Practice freely on the court and feel the speed. Don't leave the newspaper behind when running.
1, practice 1: "See who runs far" All practitioners put the newspaper on their chests and have a game to see who runs farthest before the newspaper falls. You can compete in groups to enhance everyone's enthusiasm for exercise.
2. Exercise 2: Stick the newspaper on your chest and run 1500 ~ 2000m to improve your aerobic capacity.
(2) variable speed operation:
1, practice 1: run after, and ask the practitioners to run in at a uniform speed in a column. At the beginning of the exercise, the last practitioner quickly overtook his team from the outside, ran to the front of the team, and then turned into jogging. At this point, the team's tailrow practitioners ran to the front row in the same way, overtaking once in each round, and so on until the end of the practice. Practitioners who run at a constant speed should pay attention to controlling their running speed. The density of exercises can be properly controlled (for example, it can be stipulated that when the former practitioner runs to the middle of the line, the latter begins to run, or after the former runs past several practitioners, the latter begins to run, etc.). To increase the practice density).
2. Exercise 2: Divide the exercisers into several groups and jog at a constant speed on the track (keep the same distance between the groups). At the beginning of the exercise, the first group ran faster than the second group and then became jogging, and the second group became faster. The second group becomes jogging after catching up with the third group, the third group becomes running fast, and so on. With the improvement of long-distance running level, the number of training groups can be gradually reduced, thus increasing the density of fast running.
(3) Intermittent and repeated operation:
1, intermittent running: straight acceleration and curve adjustment are often adopted, and 200m acceleration and 100m adjustment can also be adopted.
2. Repeated running: At the beginning of the training, use 150m or 200m fast running, repeat 6-8 times, and control the speed to be equal to the best result.
3. Pay attention to breathing during running, and practice breathing with "two-step breathing, two-step breathing" or "three-step breathing, three-step breathing".
As for the distance of each group, it should be decided according to the actual situation of each practitioner. Everyone is not required to be 400 meters away from each group.
(4) Use graphics to run:
Let the practitioners run around the route with various graphics. For example, blue, volleyball, football, often running all kinds of lines or diagonal lines; Snakelike running, spiral running, figure-eight running, pentagonal running and other novel graphic running.
(5) running stairs:
Running 800 meters requires a lot of lower limb strength, and running stairs is the easiest way. In the process of running stairs, we can exercise our stride by taking two or three steps at a time. You can also practice your stride frequency by walking fast on the stairs.