1. Pre-swing of upper and lower limbs before take-off requires that both arms take the shoulder joint as the axis, relax and swing back and forth, and coordinate with the lower limbs. It can be a straight leg swing arm, a leg flexion and extension swing arm, a leg flexion and extension swing arm, and a forward and backward extension swing arm.
2, push the ground, require the arm to swing forward and brake quickly, and push the ground quickly. Hip, knee and ankle are straight. When you take off, put your center of gravity forward, put it on the palm of your front foot, lean forward with your upper body, and quickly extend your arms from back to front to finish the take-off.
At this time, the body has been fully stretched, and the teaching method is to jump up, jump forward, listen to the signal, relax quickly after a sharp contraction of the muscles, jump deeply, and stand in the long jump.
3. If you want to fly, your thighs should be close to your body. After take-off, the thighs are lifted close to the body, and the arms are swung back and forth, and the group is tight. Teaching methods include bending legs, jumping on the box with feet at 80- 100cm height, jumping on the basket and standing long jump.
4, landing, requiring a low center of gravity, before the calf, landing technology should be prepared before landing. At this time, the ball matters, the angle between the big leg and the small leg should be greater than 90 degrees, the heel should land first and then squat down quickly to cushion, and the arm should swing forward.
Brief introduction of standing long jump:
Standing long jump refers to the long jump starting from a standing position without running up. It is a sport that integrates physical qualities such as bounce, explosiveness, physical coordination and technique.
The National Student Physical Health Standard 20 14 stipulates that the standing long jump is a compulsory item in the annual physical fitness test of junior high schools, senior high schools and universities, and it has also become one of the important factors to measure students' physical fitness.
According to the plan of the Ministry of Education, all test items such as standing long jump should be fully popularized with intelligent instruments, and equipped with data management software to provide exercise prescriptions.
There is no limit to the position where athletes can stand with their feet during the competition. When jumping, you are only allowed to leave the ground once. If you don't take off after your feet leave the ground, you will take off again after landing, that is, you will leave the ground twice in a row. Failure theory is often used in track and field training.