(a) run-up
1. Preliminary task
It can be seen from the run-up route of fosbury flop that the horizontal speed should be obtained as much as possible when the run-up starts in a straight line. The arc running in the late run-up period should create as much centrifugal acceleration as possible for running and jumping, which is helpful to move to the beam.
2. Technical points of run-up
Starting from the straight run-up, shoulders droop, feet touch the ground, and you are elastic when running; Improve the center of gravity, step evenly and accelerate constantly; When running in an arc, the swing leg pushes the ground elastically. In order to overcome the centrifugal acceleration, the upper body should be slightly inclined to the inside of the arc. The forefoot lands along an arc, and the trajectory of the body center of gravity goes inward beyond the footprint line. Run-up should be fast, especially in the last two steps of run-up, the hip joint should be extended forward, the upper body should be kept in a vertical posture when stepping, the swing should be actively reversed, the take-off leg should be fully pushed back, the take-off leg should be extended forward quickly, and the hips should be naturally extended forward. When running up, the two arms should swing back and forth actively and forcefully, and the swing amplitude of the outer arm is greater than that of the inner arm when running in arc.
(2) take off
The purpose of take-off is to quickly convert the horizontal speed obtained from the run-up into vertical upward movement, so that the body can fully fly upward and prepare for the pole crossing. The take-off action can be divided into three stages: landing, buffering and stretching of the take-off leg, and cooperation between the swinging leg and the arms.
1. Landing, buffering and stretching techniques of jumping legs
In order to speed up the take-off, the take-off leg should basically fall on the outside of the sole smoothly and quickly roll from the heel to the front sole. At this time, due to the fast forward feed of the hip joint and the fast arc run-up when stepping on the foot, the body leans back to the inside. In the buffer stage of take-off, in order to improve the speed of take-off. The extent of knee flexion should also be reduced to help maintain horizontal speed. At this stage, when the body changes from tilt to vertical, until the center of gravity of the body moves above the take-off leg, the three joints of the take-off leg straighten quickly and effectively, and the trunk stands almost vertically above the take-off foot immediately before leaving the ground. At this time, the direction of the take-off leg should be outside the center of gravity of the body, thus generating the necessary rotational impulse to pass the pole.
2. The coordination technique of swinging legs and arms during take-off.
When taking off, swing your neck up with your arm away from the crossbar. Don't swing the other arm completely, and brake early, which will help the shoulder axis to tilt the crossbar. The swing of the swing leg should start from the side of the take-off leg, lead with the knee, bend the knee first, and then jump over the post at the far end of the head to swing outwards. When the swing leg is placed in front of the take-off leg, it should be turned inward, and the calf and foot should be slightly abduction. This positive action helps to keep the pelvis on the line of action of the take-off force and produces a turning action around the longitudinal axis. At this point, the head should be turned to the crossbar for compensation.
(3) Over-pole landing
Crossing the bar is to make full use of the free time obtained by take-off to change the body posture, shorten the distance between the center of gravity of the body and the crossbar, and use the flexion and extension of the body to cross the crossbar. When crossing the pole, bend your hips and abdomen immediately and quickly lead your chin to your chest. At the same time, raise your legs high and throw your calves up actively. It should be noted that before landing, the abdomen is closed and the legs are lifted, so that the back touches the ground first, or the ball body touches the ground with the shoulders first, and then makes a back roll. In order to control the direction of the leap, you should not lean back, pay attention to "visual supervision" during the landing pad, and keep your eyes on the direction of the crossbar at all times.
Second, learning methods.
(A) to learn and master the take-off technique
1. Free swing practice
Stand, grab the support with one hand, take-off leg in front, swing leg in back, swing leg to the upper front of the opposite shoulder, and fully extend the take-off leg. It is required to swing your legs, bend your knees and buckle your knees, accelerate the swing to the highest point, coordinate the swing of the opposite arm, and push and twist your waist, shoulders and buttocks forward.
2. Step, walk and take-off exercises
Stand, take-off leg in the back, swing leg in front, take-off leg forward, put your feet down, swing leg forward actively. It is required to walk along a circle with a diameter of1.5 ~ 20m. Take-off legs should take the initiative to step forward, put their feet down, and quickly complete the jump with the strong cooperation of swinging legs and big arms.
3. Arc run-up and take-off exercises
On the basis of exercise 2, use 1 step, step 2, step 3 to turn the run-up to a quarter vertical jump and land your feet. It requires coordinated pushing and swinging, fast and powerful movements, clear run-up rhythm, and the last two steps are consistent with take-off, so as to experience the vertical force sense of the upper body from the inside to the vertical when the arc run-up turns to take-off. Landing on the ground with both feet makes the swinging leg sink hard, which is beneficial to complete the pole-crossing action according to the "bridge" style. In this exercise, the rubber band ball can be hoisted between two elevated jumps, and the height should be controlled within the reach of the practitioner's head after getting up.
(2) learn and master the pole landing technology.
1. Back shoulder and hip lift exercises
Stand with your back to the sponge bag, with your shoulders and hips in a "bridge" shape. Shoulder pads. Hips and abdomen are required, and elbow flexion and abduction are required.
2. Fosbury flop practice
Stand with your back to the sponge bag, kneel down for a while, then lift your heels and jump up, forming a typical "bridge" flying posture. Then bend your hips, swing your calves up actively, and put your whole back on the ground. After taking off hard, your arms should swing upward, hold your hips, hold your chest out, sink behind your shoulders and relax your legs. Experience the muscle feeling of the back arch in the air. Before landing, the two calves are thrown up actively, and the action is naturally relaxed.
You don't need to use the crossbar at the beginning of this exercise, and then use the rubber band and crossbar after you are proficient. In addition, in order to increase the lift height, you can stand on the low jump box or jump board.
3. The arc run-up of fosbury flop.
On the basis of exercise 2, you can use 1 as the run-up first, and then use 3 and 5 as the run-ups to do the fosbury flop. The last two steps of arc starting should be organically combined with pole crossing technology. When you start practicing, you should focus on the correct combination of takeoff and flight. Beginners can put a springboard at the take-off point to increase the flying height. In addition, the height of the mat can also be increased. Technically, the run-up point is required to be accurate; Take-off is completely "rotated" upwards; When crossing the pole, the body unfolds into a "bridge", roughly crossing the crossbar; After the head, shoulders, back and calves pass through the crossbar in turn, the shoulders are padded.
(3) Learn and master the whole run-up process of fosbury flop.
1. Whole Run-up and Measurement Method (Taking Left Foot Take-off as an Example)
Walking measurement method: first determine the jumping point. The jumping point is generally about 1 m away from the vertical column (or a quarter of the length of the crossbar) at the top of the near jumping head, and 50~90 cm away from the projection point of the crossbar. Starting from the take-off point, move forward 5 steps naturally along the parallel direction of the crossbar, then turn right and move forward 6 steps naturally as a sign, and draw an arc with a radius of about 5 meters from this point to the starting point, that is, the last 4 steps to form the run-up arc; Go forward 7 natural steps from the marked point and draw the starting point, and set it as a distance of 5 steps on a straight line. Run 8 steps in the whole course.
Equal radius measurement method: the run-up distance is 9~ 13 steps. The starting point is about 15~20 meters away from the crossbar, and the starting point is about 3~5 meters away from the outward extension line of the overpass. The radius of run-up arc depends on the speed of run-up. The faster the speed, the larger the radius. The range of change for beginners is about 6~8 meters. According to the height of the crossbar, the distance between the jump point and the crossbar will move outward.
2. Practice method of Cheng run-up
Bend running practice: This kind of practice can first be accelerated running along the bend of track and field. Then reduce the radius and run along a circle with a diameter of10 ~15m. It is required to lean inward and move forward smoothly, and pay attention to the amplitude of the swing arm.
Run in a straight line and cut into an arc. Exercise: You don't need to accelerate 5 to 7 steps in a straight line before turning to an arc run. The transition should be natural and coherent, and the rhythm should be gradually accelerated.
Whole-course run-up and take-off exercise: The run-up and take-off exercise is carried out with a run-up distance of 7-9 steps, that is, 3-5 steps in a straight line and 4-5 steps in an arc. It requires fast run-up, strong rhythm and high pace. Pay attention to the combination of run-up and take-off, and try to keep the "spin-up" action of the high cushion top.
Complete technical exercise: on the basis of mastering the rhythm of run-up and take-off, first do a low-altitude pole-crossing exercise, and then gradually increase the height of the crossbar after proficiency. In the complete technical practice, it is necessary to ensure that the last 4-5 steps of the run-up fall on the arc, the landing place of the jumping foot should be positive, and the direction of the take-off strength should be positive. At the end of the take-off, the body jumps up from the inclined position to the upright position. When crossing the pole, the shoulders are pulled back, the hips are straightened, and the calves are relaxed to complete the "crossing the bridge" action. The center of gravity of the run-up should be stable, and the shoulder pad should be stable after passing the pole.
Third, practice skills.
(1) Precautions
1. Focus on the movements on the pole, and pay attention to controlling the timing of hips forming a "bridge" shape on the pole during practice, so that it can last for enough time to prevent "sitting" on the pole.
2. After learning the pole vault technique, you should do more auxiliary exercises. Pay attention to the safety performance of equipment and strengthen protective measures.
3. Pay attention to the organic combination of run-up and take-off.
4. Learn the measurement method of run-up, master the run-up technology from straight line to circular arc, and determine the run-up point.
(2) Correct the wrong behavior
1. Run-up rhythm is disordered, and the combination of run-up and take-off is not good.
Reason: the run-up point is not accurate, and the stride, small step or along the run-up arc does not land.
Correction method: improve the straight-line arc run-up technique, adjust the run-up point suitable for your own characteristics, and practice repeatedly according to the signs drawn in each step; In hurdle practice, we should run 3, 5 and 7 steps between hurdles to cultivate rhythm and sight distance ability.
2. It is too impulsive to jump forward.
Reasons: the run-up is out of control too fast, and the support strength of its own legs is not enough; Finally, the legs are too slow to complete the take-off in time; The conversion technology between the last two steps of run-up and take-off is not well mastered.
Corrective methods: Do more short-range and medium-range run-up take-off exercises to improve the quick landing of jumping feet, and the powerful swinging, shoulder lifting and waist stretching techniques of swinging legs and swing arms to improve the run-up take-off speed. In addition, you can do more practice of arc run-up combined with the body falling on the high pad after take-off, emphasizing that the body will quickly turn from inward to vertical and do pole vault after the take-off is completed correctly.
3. When jumping, the brake is big, which weakens the horizontal speed. When you do the lever action, your body presses the lever.
Reason: In the penultimate step, the body's center of gravity drops too much, and the body is not introverted enough; Before taking off, the body leans back too much, landing is not active enough, and stretching forward too far.
Correction method: do more imitation exercises of arc run-up and take-off. After the arc run-up take-off, touch the high object with your head, emphasizing that the take-off should be straight and the upper body should be straight.
4. "Sit" on the pole, and your hips and thighs hit the beam.
Reasons: the body center of gravity did not keep up with the take-off, the hip joint buckled, the take-off effect was poor, and the flying height was not enough; Psychologically afraid of falling, afraid to use shoulder pads; The calf is too tight, the abdomen is raised too early, and there is no hip.
Correction method: use springboard or jumping box to make a standing back crossing height, and pay attention to extending the hip lifting time; Gradually increase the height, overcome the fear, and use shoulder pads.
5. Oblique over the pole
Reason: The swinging leg buckle did not swing hard in the opposite shoulder direction during take-off, so that the body did not rotate enough around the longitudinal axis.
Correction method: do more imitation exercises of in-situ swing take-off in combination with swing arm movements; The arc run-up starts to touch high objects and turns to 90゜. Short-distance run-up and jump bar practice, and the landing point is drawn on the foot pad, so that the shoulder is facing the landing point and the foot pad touches the ground.
6. Stiff action on the rod
Reasons: After take-off, the knees are tense and straight, the back bow movement is unnatural, and the body feeling ability in the air is poor.
Correction method: strengthen flexibility, sensitivity and coordination exercises to improve exercise and relaxation ability. Do supine back bow, bend the calf and lift the calf on the goat or jumping box, stand up and jump over the rubber band, and experience the movements of shoulder inversion, hip lifting and hip lifting. After bending the calf over the pole, the calf will swing naturally and the shoulder and back will fall off the mat. You can also run and jump over the pole in short and medium distances. Reduce the height of the crossbar, replace the crossbar with rubber bands, and eliminate psychological fear factors.
The sponge bag should be thick and soft to meet the requirements of thickness, width and length. The fosbury flop has a sponge pad. At the same time, pay attention to the facilities in the landing area, such as the layout of sponge pits and the softness of bunkers, to ensure very safety. With more practice, you can find a step that suits you.