What exercise can improve the explosive power of legs?

(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. Editing the training method of standing long jump in this paragraph Standing long jump is the simplest and most effective means to test the explosive power of lower limbs and the coordination ability of the whole body. In physical education teaching, the complete technical action of standing long jump consists of four parts: pre-swing, take-off, flying and landing. Through my teaching practice, I have continuously improved my training methods and achieved good results. Now talk about the teaching method of standing long jump. Master the technical essentials of the action, pre-swing: open your feet left and right, shoulder width apart, and swing your arms back and forth. When swinging forward, straighten your legs. When swinging backwards, bend your knees to lower your center of gravity, lean forward slightly, and swing your hands backwards as much as possible. Key points: coordination of upper and lower limbs. When swinging, the center of gravity is lowered by stretching and bending, and the upper body leans forward slightly. Take-off and take-off: push your feet to the ground quickly and forcefully, swing your arms slightly from back to front, jump forward and take off, and fully expand your body. Key points: the pedal should be fast and powerful, the leg pedal and the hand swing should be coordinated, and the aerial exhibition should be sufficient, emphasizing the instantaneous pedal action before the forefoot leaves the ground. Landing cushion: abdomen tuck, leg lift, calf stretch forward, arm swing back forcefully, knee bend and landing cushion. Key points: grasp the timing of calf extension, bend your legs forward, swing your arms backwards, and don't fall backwards after landing. Edit the auxiliary exercise of standing long jump in this paragraph: bend your knees in place and start to take off, do straight leg handstand 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. Abdominal jump exercise: start to take off from an upright position, bend your legs in the air or clap your hands in front of your legs, and be sure to bend your knees when landing. Exceeding a certain height and distance or a certain distance and height. Individual counseling to correct the wrong actions and uncoordinated prepositions. Solution: Repeatedly swing your legs before bending your knees, from slow to fast. The upper body leans forward too much, the knee joint does not yield, and the center of gravity cannot be lowered, forming a bow action. Solution: bend your knees, look down with your eyes, and the vertical line of sight does not exceed your toes. You don't have to look with your eyes after you are proficient. Fly too high or too low. Solution: It is very effective to correct such errors by using a certain height or a certain distance of the marking line. Leg contraction is too slow or insufficient. Solution: Do the exercises of jumping abdomen repeatedly. Pay attention to the thigh against the chest instead of the calf against the hip, and the high-five action should be timely. The landing is unstable, and the landing area of the legs is quite different. Solution: Do more take-off and landing at close range, and coordinate the arm swing. Set up markers on the ground, and step on the markers actively and consciously. How to edit this standing long jump to jump further is different, and the result 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, the two-legged standing method is often ignored. 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 are easy to master. Second, the coordination between the swing of the two arms and breathing is very important. 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 ground is grasped with the forefoot, 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, 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, the pedal swing is the key to the pedal swing effect during take-off and an important factor to determine the body distance. 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. 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. Notes for editing this paragraph (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 angles are 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 angle 136 ~ 140. 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 void