(I) Assisted running?
Technical points of running?
Starting with a straight line run, shoulders should be down, with the forefoot of the foot on the ground, running with elasticity; improve the center of gravity, even stride, accelerate; into the arc run, the outer swing leg elasticity stirrups. In order to overcome the effect of centrifugal acceleration, the upper body should be slightly tilted to the inside of the arc. The forefoot lands along the arc, and the center of gravity of the body tracks inward across the trail.
The tempo of the run should be fast, especially the last two steps of the run should be large hip forward, the upper body to maintain a more vertical posture when stepping, swing back positively, full back pedal, jump leg fast forward, while the hip naturally forward. In the process of running, both arms should swing back and forth positively and vigorously, and the swinging amplitude of the outer arm should be larger than that of the inner arm when running in an arc.
(2) Jumping?
The purpose of jumping is to make the horizontal speed gained from running, and quickly change it into vertical upward movement, so as to make the body fully upward, and get ready for the pole. The jumping action can be divided into three phases: the landing of the jumping leg, the cushioning and the extension of the stirrup, and the cooperation between the swinging leg and the arms.
In order to accelerate the speed of the jump, the jumping leg should land on the outside of the foot in a large and smooth manner, and quickly roll from the heel to the forefoot. This creates a backward, inward leaning posture due to the active and rapid forward delivery of the hip joints during the step and release of the foot and the rapid arc of the assisted run. During the cushion phase of the jump, in order to increase the speed of the jump.
The amplitude of knee flexion should also be reduced to help maintain horizontal speed. In this stage when the body from the tilt to vertical to the center of gravity to the top of the jumping leg, quickly and forcefully to fully stir the three joints of the jumping leg, the torso in the moment before leaving the ground almost vertically on top of the jumping foot. At this time, the stirrup direction of the jumping leg should be on the outside of the body's center of gravity, thus generating the necessary rotational impulse to cross the bar.
The swing leg should be turned inward after it has swung in front of the jumping leg, while the calf and foot should be slightly abducted. Such an aggressive movement helps to keep the pelvis in the line of action of the jumping force and produces a turning motion around the longitudinal axis. At this point, the head should be compensated by turning toward the crossbar.?
(iii) Over the bar and landing?
Crossing the bar is to make full use of the free time gained from the jump to change the body posture, shorten the distance between the center of gravity and the crossbar, and use the body's flexion, extension and rotation to cross the crossbar. When crossing the bar, immediately flex the hips and close the abdomen, the lower jaw quickly lead to the front of the chest, at the same time, the legs to compensate for the high two calves actively thrown upward.
It should be noted that, before landing on the abdomen to raise the legs, to the back first to the ground, or the group body to the shoulder first to the ground, and then do a back roll. In order to control the direction of tumbling, the head should not be tilted back, and attention should be paid to the "visual supervision" in the process of falling to the mat, and the eyes should always look at the direction of the crossbar.
Learning Methods?
(a) Learning and mastering jumping techniques?
Standing, one hand grasps the support, the jumping leg is in front, the swinging leg is in the back, the swinging leg swings to the opposite side of the shoulder in front of the upper part of the swinging leg, the jumping leg cooperates with the full stomping and stretching. Ask the swinging leg to bend and fold the knee and buckle the knee, accelerate the swing to the highest point, the opposite arm with the upward swing, at the same time, pivot the waist, top the shoulder, the hip is sent forward and twisted.
Walking jumping exercise?
Standing, the jumping leg is at the back, the swinging leg is at the front, the jumping leg steps forward and puts the foot, the swinging leg positively swings forward. Asked to walk along the circle with a diameter of 15~20 meters, the jumping leg actively steps forward to release the foot, and the swinging leg and arm with strong cooperation to complete the jumping leg quickly.
Arc running jump exercise?
On the basis of exercise 2, respectively, with 1 step, 2 steps, 3 steps to run a quarter of the vertical vertical vertical jump, two feet to the ground. Requirements for the coordination of stirrups and pendulum, fast and powerful movements, running rhythm is clear, the last two steps and jump coherent, experience the arc of running into the jump from the upper body from inward to the vertical vertical force feeling.
Both feet on the ground, in order to make the swing leg sinking efforts, which is conducive to the completion of the pole action according to the "bridge" type. This exercise can be in the two high jump frame between the rubber band ball, the height should be controlled in the practitioner up just after the top of the head to touch.
(2) learning and mastering the landing technique over the pole?
1. The ground shoulder and hip exercises?
Stand with your back to the sponge bag, shoulders down and hips up to form a "bridge". The back of the shoulder is on the mat. Requirements for the hip and abdomen, two arms flexed elbow abduction. The first thing you need to do is to get a good look at the body.
2. Fixed back high jump exercises?
Stand with your back to the sponge bag, bend your knees and half squat, then lift your heel and jump upward, forming a typical "bridge" posture. Then bend your hips, throw your calves upward aggressively, and land on your back with your entire back cushion.
After jumping upward with force, the two arms will be swung upward, the hips will be lifted, the chest will be lifted, the shoulders will fall back and sink, and the two calves will be relaxed and lowered. Experience the muscle sensation of the back arch in the air. Before landing, the two calves are positively thrown upward, and the movement is natural and relaxed.
This exercise can start without the crossbar, and then use rubber bands and crossbars after the movement is skillful. In addition, in order to increase the height of Tenga, you can stand on the low jump box or jumping board.
3. Arc running to do back over the high jump exercise?
Based on Exercise 2, you can use a 1-step run, then a 3-step, 5-step run to do backward high jump exercises. The last two steps of the arc run to jump should be organically connected with the over-the-pole technique. At the beginning of the exercise, the focus should be concentrated on the correct combination of jumping and air movement. Beginners can place a jumping board at the starting point to increase the free height.
Additionally, the height of the mat can also be increased. In the technical requirements to achieve accurate running point; jump fully upward "rotation"; over the pole body stretch into a "bridge" and the crossbar roughly into a cross; head, shoulders, back and calves in turn over the crossbar, shoulder and back leading down the mat.
(C) learning and mastering the whole running back over the high jump practice?
1. The whole running and measuring method (take the left foot jump as an example)? Walking measurement method: first determine the starting point. The location of the starting point is generally in the near side of the high jump frame of the column about 1 meter (or a quarter of the length of the crossbar), from the crossbar projection point 50 ~ 90 cm.
From the starting point along the parallel direction of the crossbar forward natural walk 5 steps, and then turn to the right at right angles forward natural walk 6 steps to make a mark, from this point to the starting point of the jump of about 5 meters radius of the arc, that is, into the last 4 steps of the arc of the run; from the marking point and then go forward 7 natural steps to draw the starting point, set as the front section of the straight line run 5 steps distance. The whole **** run 8 steps.
Equal radius measurement method: running distance of 9 to 13 steps. The starting point is about 15-20 meters from the crossbar, and the distance between the inside high jump frame and the outward extension of the line is about 3-5 meters. The radius of the running aid arc depends on the speed of the running aid, the faster the speed, the longer the radius. The variation for beginners is roughly 6~8 meters. The distance between the starting point and the crossbar is shifted outward depending on the height of the crossbar increase.
2. course-assisted running exercises? Bend arc running exercise: this exercise can be used first along the track and field curve to do acceleration running. Then reduce the radius, along the diameter of 10 to 15 meters of the circle fast running. Requirements to run until the body tilted inward, smooth forward movement, pay attention to the amplitude of the swinging arm within the small on the big.?
Straight section of the run into the arc of the run line practice: can not straight line acceleration 5 to 7 steps into the arc of the run, the transition should be natural and coherent, the rhythm should be gradually accelerated. The whole running start practice: using 7 to 9 steps running distance, that is, straight line running 3 to 5 steps, arc running 4 to 5 steps of the method of running start practice. Requirements for running fast, rhythmic, step point solid high. Pay attention to the combination of running and jumping, and try to keep the "spinning" action to the top of the high mat.
Complete Technical Exercises:On the basis of mastering the rhythm of the whole run and jump, we should first do the practice of crossing the bar at a lower height, and then gradually increase the height of the bar after becoming skillful. In the complete technical exercises, to do the last 4 to 5 steps of the footprint of the run in the arc, the jumping foot landing place to be positive, jumping force direction to be positive.
At the end of the jump, the body shifts from a tilted to an upright position to rise upward. When crossing the pole, the back of the shoulders, hip, calf relaxation sagging, complete the "bridge" action. Running body center of gravity should be moved steadily, after crossing the pole shoulder and back drop mat to be smooth.
Three, practice tips?
(a) Notes?
1. Focus on mastering the action on the pole, practice should pay attention to the control of the pole on the hip into a "bridge" type of timing, so that there is enough continuation of the time, to prevent "sitting" on the pole.
2. Learning to cross the pole technology to take a variety of auxiliary exercises. Pay attention to the safety performance of the equipment and strengthen the protection measures.
3. Focus on the organic combination of running and jumping.
4. Should be through the study of the running aid DD method, master from straight line into the arc of the running aid technology, and determine the running aid point.?
(ii) Correction of wrong movements?
1. Running rhythm disorder, running and jumping combination is not good? Causes:Inaccurate running point, pulling a big step, pounding a small step or not landing along the running arc.
Corrective measures: Improve the straight line into the arc of the running technique, adjust the running point for their own characteristics, according to the drawing of each step of the mark repeated practice; jumping over the hurdles of the practice, the use of inter-column running 3, 5, 7 steps to cultivate a sense of rhythm and the ability to visually measure the distance.
2. jump forward impulse is too large and jump up? Causes:Run too fast to lose control of their own leg support strength is not enough; the last leg is too slow, can not complete the jump in time; run the last two steps and jump the conversion technology is not well mastered.
Corrective method: Do more short and medium distance running and jumping exercises, improve the quick landing of the jumping foot, swinging leg and swinging arm of the powerful upward swing, shoulder lifting, waist pulling technology, and improve the speed of the combination of running and jumping. In addition, you can do more arc running combined with jumping after the body falls on the high pad practice, emphasizing the body from the inward tilt quickly turned into vertical and correctly complete the jump and then do the action of the pole.
3. The large braking at the time of the jump, weakening the horizontal speed, and the body pressure on the pole when doing the over-polish action?
Cause:The center of gravity of the body drops too much in the penultimate step, and the body does not tilt inward enough; the body leans back too much before jumping, and the jumping foot does not land aggressively enough and extends too far forward. Corrective method: Do more imitation exercises of arc running jump. After the arc running jump, touch the high object with the head, emphasize that the jump should be positive and the upper body should be straight.
4. "Sitting" over the bar, with the hips and thighs touching the bar?
Causes: jumping body weight did not keep up, hip flexion, jumping effect is poor, the height of the air is not enough; psychological fear of falling, do not dare to use the back of the shoulder to fall pads; calves are too tense, not quite hip premature abdominal leg lift. Corrective method: the use of springboard or jump box, do standing back over type Biao high, pay attention to prolong the hip time; gradually stingy height, to overcome the fear of psychology, with the back of the shoulder down pad.
5. oblique cross over the pole?
Cause:When jumping, the swinging leg buckle to the opposite side of the shoulder direction of the pendulum movement is not enough to do, so that the body around the longitudinal axis of the body is not enough. Corrective measures: Combined with the swinging arm action to do more in situ stirrups swing jumping imitation exercises; arc runners up Biao Biao touch the high object to turn body 90゜. The short distance running jump over the pole practice, in the pad on the pad drawing out the landing pad point, so that the back of the shoulders toward the landing pad point on the pad. The first step is to make sure that you have a good fit for the game.
6.
Cause:After jumping into the air, both knees are tense and straight, the back arch is not natural, and the air body has poor sensory ability. Corrective method:Strengthen the flexibility, sensitivity and coordination of the practice, improve the movement and relaxation ability. In the goat or jump box to do supine back bow, smooth flexion calf lift calf exercises, standing back over the type of jumping over the rubber band exercises, experience inverted shoulders, lift the buttocks, straight hip, flexion calf over the bar after calf naturally upward flinging, shoulder and back down the mat action.
You can practice short and medium distance running jumps over the bar. Reduce the height of the crossbar, use rubber bands instead of the crossbar, eliminate the psychological fear factor. The sponge bag should be thick, soft, in line with the thickness, width and length requirements. There are back over the high jump sponge mats for sale. At the same time, pay attention to the facilities of the landing area, such as the arrangement of the sponge pit, and the softness of the sand pit should ensure very safe. Practice, you can find a suitable step point.
Extended information
Basic information on high jump
High jump, one of the track and field jumping events. Also known as the hasty high jump. It consists of rhythmic running, jumping on one foot, and landing in the air, with the height of the final successful jump over the top edge of the bar being used to calculate the score and determine the ranking.
Crossing the pole technology has a leaping, clipping (also known as the "East way"), rolling, prone and back over the type and so on. The high jump originally originated in Britain, is derived from the gymnastics program. 1864, the United Kingdom will first be included in the high jump field events, the British Cornell with a leap (the most primitive, the simplest high jump position) jumped over the height of 1.70 meters. Men's high jump was listed as an official event in the first Olympic Games in 1896. Women's high jump was officially included in the Olympic program from 1928. Scissors high jump originated in the United States.
High jump in the 1860s in Europe and the United States began to popularize the first Olympic Games in 1896 as a competition. The over-pole technique has spanning, clipping, rolling, prone, back over the type and so on. Due to the different types of technology, athletes in the completion of the run, jump, over the pole, landing on the method of each action varies. The run-up creates forward velocity in the body, increases the support reaction force during the jump and speeds up the jumping action. The high jump of the back crossing type adopts the arc running, the distance is long, the speed is fast, and the movement is natural. Other postures generally use straight line running, short distance, slower speed, low center of gravity. The jump is the body in the run, quickly change the direction of movement upward to get ready for the pole. Back over the type, across the type, shear type high jump jump, the jumping leg is away from the crossbar side of the jump.
In the prone and roll high jump, the jumping leg is on the side near the bar. The backward crossing is a bent leg swing, while the other positions are generally straight leg swings. When crossing the bar in the backward style, the body shifts from the side to the crossbar to the back to the crossbar, and then crosses the bar in the order of arms, head and shoulders; the hips are fully extended on the bar into the dorsal recumbent and backward bow posture. After the body crosses the bar, tuck the stomach and raise the legs, landing on the sponge bag with the back. Prone over the pole, the swing leg first swing over the pole, the body on the pole along the longitudinal axis turned into a prone position, then turn the head and dive shoulders, jumping leg extension outward, and finally landed. Over the pole action is divided into "flat flip" and "dive" two kinds. Back over type, prone posture because of over the pole when the center of gravity of the human body away from the pole lower, can make full use of the height of the air, is a superior way over the pole. The back-over style is easier to master than the prone style. High jump as a game activity can be traced back to ancient times.
In the ancient Germanic people have been prevalent in the jumping horizontal rows of horses in the competition, the Tutsi people in Africa also had the use of thick wooden springboard or stone jumping for the game of high jump. The high jump as a competition began in Ireland and Scotland, and in 1800, the high jump was included in the Scottish Games, and became popular in Europe and the Americas after the 1860's. After that, with the speed of the athletes, it became more popular. After this, with the continuous improvement and enhancement of the athlete's speed and strength qualities, the high jump performance is also in the continuous improvement and development.
High jump
High jump is very popular all over the world, and it is also one of the most favorite sports activities for children and teenagers. There are a variety of high jump positions such as leaping, scissoring, prone and back-over, the most popular is back-over. The human body by running, jumping, with the back to the crossbar posture over the crossbar and back first pads high jump method called back over the high jump. 1896 the first Olympic Games and 1928 the 9th Olympic Games, respectively, men and women high jump included in the competition. The youngest Olympic high jump champion was the Federal Republic of Germany's female athlete Meifat, who won the Olympic high jump in 1972 at the age of 16, clearing 1.92 meters. The world's highest jumping male athlete is Sotomayor of Cuba, who jumped 2.45 meters in 1993, and the female athlete is Kostadinova of Bulgaria, who jumped 2.09 meters in 1987.
Technical Characteristics of High Jump
Most experts and coaches believe that both methods, back-over and prone, are more advanced, and that it is mainly based on the athlete's individual characteristics to decide what position is appropriate for him. One of the reasons why more and more athletes are reluctant to learn the prone position is that the dorsal technique is simpler than the prone, easier to master, and can be jumped by all types of athletes. Even if the athlete's legs are not very long, or the flexibility of the swing leg is poor, as long as the leg strength, have a certain explosive power, you can use the "back over" jump over a very high height.
The American athlete F. Jacobs was 1.73 meters tall and jumped 2.32 meters with his back, exceeding his height by 59 centimeters. But the Soviet athlete V. Yashenko set 2.34 meters of outdoor high jump world record and 2.35 meters of indoor high jump record, the 1976 Olympic champion German Democratic **** and the country's female high jumper R. Ackermann in 1977 to become the first female athlete to reach 2 meters, and won the championship title, but they are all jumping prone style. Although fewer and fewer athletes are using the prone position, the results achieved in this position are very high.
The prone technique
can be divided into 3 parts: the run-up, the jump, and the landing. Athletes generally run at an angle of 30° to 50°. Most athletes run a shorter distance than the backward crossing, commonly used 6 to 9 steps straight line run. In order to better prepare for the jump, the athlete lowers the center of gravity in the last 4 steps of the run and lands on the heel at the same time, with a longer stride length and a slower stride frequency than in the back-over style. The penultimate step of the run and the "stride" is the key to the prone high jump run, the athlete's center of gravity is lowered to the lowest position in the penultimate step, and the stride places special emphasis on sending the pelvis forward, with the speed of the hip joints forward clearly exceeding the speed of the chest forward. The pelvis exceeding the chest during the stride is a characteristic of the prone technique. The prone high jump is performed with the jumping leg near the crossbar.
The jump should be performed with a straight leg swing (or a few athletes with a bent leg swing), with both arms swung upward, with the whole body pushed upward, and with the direction of the jump toward the center of the horizontal pole. After the jump, the athlete should cross the pole, the body is parallel to the pole, and at the same time, the upper body turns to the direction of the jumping leg. When crossing the pole, the whole body rotates along the longitudinal axis of the body, and at the same time, the jumping leg closes to the chest, but the thigh should not be too close to the chest, and when the calf closes to 90°, the leg is immediately turned over, and the thigh should be turned to the outside, so the hip joints need to be very flexible. In general, athletes are prone to touch off the crossbar at this point. After the whole body over the crossbar, ready to land, landing can be one-handed, two-handed, or hands and swinging legs at the same time, followed by the whole body side to the ground.
Prone high jumper also has the arc of the run, the use of the arc of the inertia of the circular motion of the run is faster over the pole. But some people think that straight line running is better, because: ① step point can run very accurate; ② easier to play speed. The prone high jump requires more strength, specialized strength and large muscle strength than the back crossing. Because the athlete over the pole is the whole body at the same time over the pole, so the swinging movement of the swinging leg when jumping is much larger than the back over the type, over the pole time is shorter than the back over the type, so prone jumping for the speed of the quality of a little less than the strength, flexibility, explosive power of the athlete is more suitable.
The backward jump technique
can also be divided into 4 parts: running, jumping, crossing the pole and landing. Back over the run distance is 9 to 12 steps long, some even longer, first run a straight line, the last 4 to 5 steps to run an arc, requiring athletes to be fast, run naturally, similar to the sprinters running style. The last 4 steps of the run do not lower the center of gravity of the body, and only in the penultimate step to use the heel on the ground. When you step forward, you should also send your hips forward, but the amplitude is smaller than the prone style, similar to the action of the long jumper jumping. The jump is different from the prone style, the athlete who jumps backward should fully utilize the horizontal speed of the assisted run, the jumping explosive force should be utilized when jumping, and the swinging leg should be swung by the bent leg.
Generally speaking, the distance from the starting point should be farther away from the horizontal pole, and the distance from the starting point to the landing point should be farther away. The most important feature of the backward jump is that it must be a rotational movement. The jumping leg is the leg farther away from the crossbar, and the swinging leg is swung upward and outward during the jump, so that the athlete can make a rotational movement in the direction of the start of the run. After the jump, it turns to the back towards the crossbar. The backward movement is different from that of the prone style, in which the athlete's body is placed on the pole, and all parts of the body cross the pole in turn. When crossing the pole, the whole body is in an arc on the pole, the head, shoulders and chest are pressed down sharply behind the pole, when the center of gravity of the body reaches the highest point, the thighs go down and the chest and stomach are lifted up, so as to cross the horizontal pole smoothly.
Athletes begin to land after their hips have crossed the pole. In order to avoid the calf hitting the pole, the athlete tucks the stomach, lowers the head, and quickly moves the thigh away from the pole, and straightens the calf upward. The order of landing: shoulders - arms - back - waist. It is worth proposing that the running method of the back crossing type running aid, some athletes currently until the last step when the center of gravity of the body is still higher, which is suitable for light weight, speed, good bouncing power, send the hip, step fast, thin athletes. For example, Italian women high jumper S. Simeoni, American men high jumper D. Stones and so on.
Another way of assisted running is similar to prone assisted running, in the last 4-5 steps of assisted running to significantly lower the center of gravity of the body, running with a large stride, the frequency is not as fast as the above way, which is suitable for athletes with great strength and speed, such as the Polish men's high jumper J.Fuxiao wa and the Chinese women's athlete Zheng Da Zhen.
Back-over training of high jump
The training of back-over high jump has four aspects: physical training, technical training, psychological training and recovery training.
Body training
is one of the important contents of training. The development of the level of physical training is the foundation of mastering and improving sports technology, the material guarantee of large-load training, and the prerequisite for continuously improving sports performance. Body training has the following contents: speed training has general speed and special speed. General speed 30-6m repeated running, 100-150m, repeated running, 30-60m chase running; special speed arc running 30m timing, the whole running time, after four step running time, downhill running catch arc running 20m, downhill running degree arc running 20m, fast swinging arm swinging leg imitation exercises, fast jumping exercises. The practice of imitation, fast jumping practice.
Bouncing training
There are two kinds of natural bouncing and specialized bouncing. The former method has a variety of marching jumps! Step jump, single-footed jump 20-30m, timed, four-step assisted five-step jump"; the latter with assisted 4-5 step jump, timed 30-60m, jumping and a variety of jumping deep, jumping fence, jumping steps, comprehensive jump.
Strength training
There are two kinds of general strength training and special strength training. The former training method is to help the wooden leg lift, high leg walk, solid ball exercises; the latter training method is weighted lunge walk, weighted step 4cm, weighted half squat, and the use of other equipment to train the back group of muscles, small muscle group strength.
Coordination training
There are a variety of gymnastic skills exercises, a variety of hurdles, hurdles running, a variety of ball games can improve the athlete's sensitivity and coordination. Technical training high jump technology is the most important factor affecting sports performance. Only by mastering the reasonable technology, can give full play to the potential of athletes' physical quality and achieve good results.
Technical training
Technical training should be repeated in teaching and training, technical training should include learning to master the basic technology of high jump and some of the main aspects of the action, but should be focused on further improving the technical details, and constantly improve the whole technology of the section of the Qin, to improve the technical level. Simplified exercises and specialized aids should be used in training, and each technical link should be practiced separately and improved one by one, and a large number of complete technical exercises should be carried out to further enhance the muscle feeling and experience the technical movements. Only by constantly breaking through certain technical links on the basis of the complete technical training can the athletic performance be improved. In technical training, more emphasis on the individual characteristics of athletes according to the technical details of innovation, such as: for good jumping athletes require more practice jumping, play their strengths; for a certain foundation of athletes emphasize high intensity, short but effective training methods.
Psychological training
In the fierce competition, the athlete's psychological state has a direct impact on the performance. Only good psychological quality can maintain the best competitive state. There are five kinds of psychological training: perceptual training, representational training, concentration training, will training, and self-confidence development.
Recovery training
In the training should not only be combined with the physical training, technical training, but also must be applied differently according to the different methods, and gradually improve the level of psychological training, and gradually cultivate and form a good personality psychological quality.
Recovery training with the continuous improvement of the level of athletes, excellent athletes load more and more, so the recovery process is also very important. The main methods of recovery training are: pedagogical means and methods, medical and biological means of recovery, psychological means and methods of recovery, and at the same time should be necessary to determine the level of recovery training.
Baidu Encyclopedia-High Jump