How to practice long jump

Some people always feel that their long jump level is not so good, and they want to practice long jump, but they don’t know where to start. In fact, if you want to make your long jump farther, you must practice the run-up. The posture during the run-up is also very important. This determines whether you can help the long jump distance after the run-up, and it can also prevent injuries during the run-up.

approach

The run-up speed of long jump is closely related to the long jump results. The task of the long jump run-up is to obtain the highest run-up speed and to prepare technically, physically and mentally for accurate stepping and a quick and powerful take-off.

Running is the basis of jumping, and jumping is the development and result of running. If you can’t run well, you can’t jump well. This phenomenon can often be seen in daily life. When people want to jump over a trench of a certain width, they always have to take a few steps to help them run. When cars travel across the same slope, a fast-moving car will always go much farther than a slow-moving car. This is enough to illustrate the positive role of a fast run-up in improving long jump results.

(1) Starting position for running

The starting posture of the run-up directly affects the stability and accuracy of the run-up. There are two starting postures for a running start: one is to start from a stationary state, generally using a "half-squat" position with the legs slightly bent and the feet standing parallel to each other, or a "standing" starting position with the legs separated front and back.

The other is to walk a few steps or jump steps combined with stepping on the first mark point and start while moving. In the first method, the stride length and speed of the first three steps change less, which is conducive to improving the accuracy of the run-up. The second method is a more natural run-up with more relaxed movements. However, since it is dynamic, the position and speed of stepping on the mark each time are difficult to control, which puts higher requirements on accurate pedaling.

(2) Acceleration method of running start

There are two ways to accelerate during a run-up: one is active acceleration, and the other is gradual acceleration. The active acceleration method is to run actively from the beginning. The step frequency is always maintained at a high level. This acceleration method can get rid of the static state earlier and obtain a higher running speed. Its characteristics are that the stride length in the first few steps of the run-up is shorter, the step frequency is faster, and the upper body leans forward more. This running start method is suitable for athletes with faster absolute speed.