What are the precautions for standing long jump?

I took a physical fitness test a few days ago, which included the standing long jump event. After I finished the jump, I began to regret doing this project. When I got up the next morning, my legs were so sore that I even felt sore when climbing the stairs. It still hasn't healed yet. We all know that every sport has its own techniques and precautions, so what are the precautions for standing long jump? So let us listen to the experts’ answers.

1. Stand with both feet equal

The two-foot standing method is often overlooked. Physical education textbooks have different answers to this question: some require "legs slightly apart"; some require "feet shoulder-width apart". As for what posture to stand in, the textbooks do not have specific regulations, so most physical education teachers adopt the "figure eight" standing posture.

2. Coordination of arm swing and breathing

It is important to coordinate your arm swing with your breathing. During teaching, during the pre-swing, the arms are relaxed and slowly swung upwards to the head, followed by a relaxed breath in, and then the arms are exhaled from the top to the back and sides. When you are about to jump, quickly swing your arms from bottom to top above your head. Now take a quick and deep breath as you swing your arms down to the back of your sides. The movements are just as fast, but this time you don't exhale, but hold your breath. This provides maximum energy for the muscles before they jump, and enhances the instantaneous explosive power of the muscles when they jump.

3. Move your body's center of gravity forward

When teaching, my approach is: before taking off, as the arms swing from top to bottom to the back and sides, the upper body leans forward, and then the arms are bent into a half-squat position, the heels are lifted, and the ground is gripped with the forefoot to control the body balance, and the center of gravity moves forward. Although the forward shift in center of gravity is not large, it is important.

4. Pushing and swinging are the key

The effect of the push-off when taking off is an important factor in determining how far the body rises. In teaching, for the way of swinging the arms when jumping, I use the way of swinging the arms when taking off from high jump, but the direction is not just upwards, but forward and upwards. When taking off, push the ground quickly with the front soles of both feet, and at the same time swing both arms forcefully from the back to the front and up, so that the body rises forward and upward.

It is best to warm up before exercising so as not to cause symptoms such as leg soreness the next day. For those who are going to do standing long jump, be sure to remember the above precautions to avoid other unnecessary troubles during the exercise. Also, you must pay attention to safety, as nothing is absolutely safe.