Long jump is a full-fledged sport that is far from being as simple as it seems. Anyone can jump long, but not everyone can achieve really serious results in jumping. In order to jump far enough, you need to train regularly, develop strength, speed of a run, jump ability and agility.
Instructions
Step 1
During the long jump, you pick up speed by moving in the horizontal plane, and then convert this force to jump in the vertical plane. In order for this to become possible, the athlete needs to develop comprehensively. First, remember the stages of the long jump.
Step 2
The jump starts with a run, then you push off the ground, after which the flight phase follows, and then the landing. For women, the take-off run should be 30-35 m, and for men 40-45 m. For the longest take-off run, you need to learn how to gain maximum speed over a short distance. Before taking off, take a comfortable starting position - put one foot slightly in front of the other at the reference mark.
Step 3
You can also take a run out of an easy walk. As you take off, start gradually increasing your speed so that it is at its maximum by the time you push from the ground. Make sure that your body is in an upright position during repulsion, and the leg with which you push off the ground is tense and bends at the same time in all joints, throwing the body upward by inertia.
Step 4
Direct the fly leg with a sharp movement forward and upward, bring one hand backward, and the other forward and upward. Extend the swinging leg at the knee, and keep your balance in flight with your hands. Closer to landing, lower your swing leg down, pull your jogging leg to it, pull your knees to your chest and point your arms down and back.
Step 5
Extend your knees and bring them forward as far as you can. Landing, bend your legs at the joints and slightly tilt your torso forward.
Step 6
To successfully perform jumps, regularly train to run short distances, measure the result and jump high from a run. In your workout, be sure to include a general warm-up with slow running and stretching, running with acceleration, long jumps from a place, which are performed in several stages with a gradual increase in distance, high jumps, running jumps, running from a low start, jogging.
