Long jumps are part of the athletics competition program. They are a necessary element in the preparation and performance of athletes from different sports. The ability to jump also has applied value, for example, when jumping over ditches and puddles. You can learn to jump far if you master the jumping technique and develop speed-power qualities.
Instructions
Step 1
We do a warm-up. Any sport should begin with a warm-up, otherwise ligaments and joints can be damaged. For warm-up, general strengthening exercises are used without weights. The muscles of the legs should be stretched especially carefully. Do 20 slow deep squats and 20 calf raises from a standing position. Rotate each foot 10 times inward and 10 times outward. Walk for 3-5 minutes in single file.
Step 2
We master the technique of long jump from a place and from a run. In a jump, three important phases should be distinguished: pushing off, flying and landing. Take-off is performed with one or two legs with a simultaneous forward-upward swing of the arms. You need to push off sharply, "with an explosion." During the flight, the legs bend at the knees, pulling up to the chest. Knees are brought forward before landing. Landing is carried out on both feet, on the heels or the entire foot. Knees bent, arms in front. In no case should you land on straight legs - this can injure your knees. Use gym mats or a sand pit for training. First practice each phase of the jump separately, then try to combine the practiced skills into a full jump.
Step 3
We strengthen the muscles of the legs. The stronger your legs are, the more powerful you can take off. To build strength, do the following exercises twice a week:
- Squat with a barbell of average weight. The average weight is 50-60% of the maximum. The number of repetitions is 6-8. Do 4-5 sets;
- lifts on socks with weights (barbell, dumbbells) - 4 sets of 10-12 repetitions;
- lunges with weights - 3-4 sets of 10-12 times. Do lunges alternately with the right and left legs with a return to the starting position.
Step 4
To develop speed-strength qualities, perform various types of jumps:
- jumping on a platform (bench or gymnastic horse). Gradually increase the jump height;
- jumping up from a full squat;
- jogging. One leg bends forward, and the other, after repulsion, straightens back, as in a long jump from a running start;
- triple long jump from the spot. Starting position - standing, feet shoulder-width apart. One time - jump on the right leg, two - jump on the left leg, three - land on both legs.
