The jump itself is not just an indicator of leg strength, but the harmonious development of the body as a whole. The fact is that everything plays an important role in the correct jump, from the legs to the vestibular apparatus.
Instructions
Step 1
Develop your arms and shoulders. The leap consists of three equivalent components: push, air behavior and hand swing. Therefore, in addition to the obvious leg development exercises, you need to pay a lot of attention to the stretching of the muscles in general and the development of the shoulders in particular. Stand with your back to the wall bars and grab the bars just below your shoulders so that your palm is on top. If you try to sit in this position, you will feel how the shoulder joint almost completely changes its position. Gradually narrowing your arms and trying to sit down, you will experience more and more discomfort, but at the same time, you will develop more and more the mobility of the joint, which you will need when swinging.
Step 2
In the clean and jerk, momentum is most important. Of course, everyone knows the "standard" performance of a jump: raise your hands up, take them back, bend your knees, wave forward and at the same time jump. However, there are much more pitfalls than meets the eye. First, the jerk should be done not just with the arms, but with the shoulders as a whole, using the back muscles as well: this will allow you to set a stronger push and at the same time adhere to the ideal angle for long flight - 45 degrees. Secondly, it is important to achieve synchronization of the legs and arms: at the moment of the swing, your body turns into a compressed spring, and the jump is, first of all, an “explosive” opening, combining pushing off with your legs and swinging your arms.
Step 3
In flight, push off again. Oddly enough, but pushing off the air is quite real. The principle is that after swinging your arms forward during the push, being at the peak point of the trajectory, you should just as sharply take your arms back - a similar movement is used in swimming. After the push, the legs should be slightly tucked towards the chest, and at the moment of swinging the arms, “shoot” forward. By correctly combining both actions, you will receive an additional impulse already in flight, which will allow you to win up to 30 centimeters in length.
