Long jump is one of the difficult disciplines of athletics. To learn it, you need to train competently and persistently. It is also important to follow some practical guidelines that will help you learn to jump the farthest.
It is necessary
- - sports uniforms;
- - lightweight sneakers.
Instructions
Step 1
Run crosses. In any kind of athletics, initial cross training is important, there is simply nothing without it. You won't be able to do a lot of work in a workout if your endurance is weak. Make it a rule to run 5-8 km at least every other day. Check with your trainer when and how much to run.
Step 2
Run sprint runs while training in the stadium. Do a little warm-up, put on your spikes and sprint. In long jump, it is important not only to have good breathing, but also to accelerate at an explosive pace. Run 8 segments of 60-100 meters and measure the timing. Improve them constantly. This is very important for a great jump!
Step 3
Jump in place while you warm up. There are special sets of exercises for warming up the trunk and the musculoskeletal system. You must do all this to the fullest! It is also important to do about 50-100 high jumps in place to stretch the foot and prepare it for work in training.
Step 4
Stretch every day. In addition to running and special training, every athlete needs to have excellent flexibility. Without it, you cannot jump far. This applies to all sports. Stretch for 15-30 minutes a day. Most importantly, stretch your back and legs. You can do this both standing and lying down.
Step 5
Practice jumping. The long jump itself is performed in a sand pit, in front of which there is a wooden plank at some distance. It is from her that the kick itself is made. You need to develop a sense of distance in order to accurately push off and land. All this can be achieved only during the practice of the jumps themselves.
Step 6
Track your results. In order to jump far, in the end, it is important to always monitor your progress. Try to increase the jump distance by 1-2 cm every month or even week. This will constantly bring you closer to new heights. Only in this way will you learn to jump perfectly in length.
