How to practice explosive power for standing long jump?

Standing long jump is a relatively common sport, especially in school, where it is also a common item in physical education examinations. It can test students' jumping ability to a certain extent. In order to improve the explosive power of standing long jump, certain targeted exercises should be performed in daily life, such as squat jumps, single-leg exchange jumps, frog jumps, etc. These are all common exercise methods that help improve the explosive power of standing long jump.

How to practice standing long jump

1. Squat and jump:

This exercise mainly exercises the leg muscles and ankle joints. The method of squatting and jumping: stand with your feet apart, toes parallel, bend your knees and squat down into a deep squat or half squat, swinging your arms naturally back. Then quickly extend your legs to fully straighten the hip, knee and ankle joints. At the same time, swing your arms quickly and forcefully forward and upward. Finally, use your toes to push off the ground and jump up. When landing, land on the soles of your feet, bend your knees to cushion the impact, and repeat the above movements. Practice 15 to 20 times each time, and repeat 4 to 5 sets.

2. Single-foot exchange jump:

This is an exercise to strengthen the calves, feet and ankles. The method of single-leg alternating jump: associate the jumping action when skipping rope (you can also practice skipping rope directly)

3. Jumping step:

It is mainly used to exercise the strength of the posterior leg muscles and ankle joints, and to train the body's coordination. Action method: Jump up with your right leg straight and your knee facing forward, while bending your left leg and lifting it up, then land your right leg, then switch legs and jump in the same way, swinging your arms back and forth in coordination with your legs. When jumping, use force on your ankles and forefoot, and the whole movement should be light and brisk.

4. Vertical jump and touch height:

This is to exercise the leg muscles and ankle strength. Action method: Stand with your feet naturally apart in a half-squat preparatory position, stretch one or both arms upwards, then push your legs hard and jump upwards, reaching high with one or both hands. Practice about 10 times each time and repeat 4 to 5 sets.

5. Frog jump:

This is an exercise to strengthen the thigh muscles and hip joints. Action method: Spread your feet apart into a half squat, lean your upper body slightly forward, and put your arms behind your body in a ready position. Stretch your legs hard to straighten the hip, knee, and ankle joints. At the same time, swing your arms forward quickly, jump your body forward and upward, then land on the soles of your feet and bend your knees to cushion the impact. Put your arms in the ready position. Do this 5 to 7 times in a row and repeat 4 to 5 sets.

6. Obstacle jump:

Mainly exercises the explosive power of leg muscles and ankle joints.

How to do it: This exercise is like an obstacle course or hurdle race.