How do we jump high and fast?

Exercise is essential for people every day. People must do some outdoor sports every day to do some activities that are beneficial to their physical and mental health. Nowadays, there are many sports that are warmly welcomed by people at sports games, such as running and high jumping. Running exercises the body, while high jumping helps people control the lightness and flexibility of the body. There are many ways to jump high quickly. If you want to jump high quickly, you might as well refer to the following methods.

The running speed is determined by two factors: one is the running distance, and the other is the running time. The running distance is 18 meters, which is about 9 to 11 steps. The entire run-up can be divided into two stages, front and back. The first part is 5 to 7 steps; the second part is shorter, 4 to 5 steps. When you start the run-up, you should use a standing start, or walk or jog for a few steps and then step on the standing starting line and start. The step count is based on the standing starting line. The standing start method is more stable, while the latter running method can provide a buffer and avoid immediate tension at the beginning.

In the front part of the run-up, the swinging leg should be bent and swung forward, the supporting leg should be pushed back fully, the upper body should maintain a certain forward tilt, and the arms should swing back and forth in coordination with the legs. As the speed of the run-up increases, the stride length of the run-up will gradually increase; but you should pay attention to slightly bouncing steps.

When entering the latter part, the body's center of gravity cannot drop. In the last three steps, the body's center of gravity begins to drop. In order to prepare for the jump effectively, the running action should be changed. The swinging leg lifts the thigh with the hip joint as the axis. The knee joint of the thigh drives the calf to swing forward actively. The calf steps out with its own momentum. The heel touches the ground first and rolls quickly to the front of the foot. Press the back push, the upper body remains upright or slightly leaning forward, and the arms cooperate with the movement of the legs to increase the amplitude of the forward and backward swing.

The two steps before entering the take-off point is an important stage in the transition from the run-up to the take-off. The run-up speed also reaches the fastest speed at this moment, and the body's center of gravity also drops to the lowest point. After maintaining this stage, the maximum run-up speed and center of gravity height are entered to take off. In the last step, the body should be tilted backward and the hips should be lowered so that the jumper can change the horizontal momentum into vertical momentum forcefully and quickly, creating the most favorable pre-jump posture. The last step is about 20 to 30 centimeters shorter than the second step, and the focus of the movement is on conserving energy rather than generating speed. Therefore, the last step should be down-vibration to increase the working distance. If at this time, the hip, knee and ankle joints are still straight, the extensor muscles of the lower limbs have no room to contract, so they need to be flexed, but the degree of flexion should not be too large. If the body is bent too much, the center of gravity of the body will sink excessively, and the thighs and calves will move in a circle while bending, which is time-consuming and reduces the upward speed, thus affecting the jumping height.

High jumping is a graceful sport. Above are four ways to jump high quickly. Once you master the above method of quick high jump, you can stand out more at sports events or in front of everyone. Moreover, participating in more sports such as high jump and long jump is beneficial to your physical and mental health. So, everyone, please come quickly.