What is the training method for long jump?

The running long jump is an Olympic sport originated from ancient Greece. It is a combination of running-up, taking-off and other actions, and is a relatively complex type of long jump. Long jump is not only a physical training, but also can help to reduce fat, which is what we call weight loss. So what are the training methods for rapid long jump? What should we pay attention to? Let’s take a look at today’s content.

1. Practice imitating the take-off movement in place. Stand with your feet forward and back, with the swinging leg in front with the knee slightly bent, the take-off leg behind, and the center of gravity of the body on the front foot. At the beginning of the movement, the swinging leg pushes the ground, and the take-off leg actively steps from back to front, imitating the pedaling action of putting the foot down, with the entire sole rolling on the ground, and then cushioning and stretching to jump. At the same time, the arms should actively swing in coordination with the movements of the legs. It is necessary to coordinate with all parts of the body, extend the take-off leg quickly, swing the swinging leg forward and upward actively, and quickly follow the body's center of gravity.

2. Do three or five consecutive jogging steps on the track combined with jumping, landing with a swinging leg.

3. Learn to practice the flying steps after jumping. Take four to six steps on the track and complete the jump after taking off. When falling, swing your legs into the sand pit and then run forward to get out.

4. Auxiliary Exercises

1. Set up a jump box about 60 to 80 centimeters high about 2 meters away from the take-off mark. After the students jump, they swing their legs and land on the jump box.

2. Place a low hurdle next to the sand pit (or pull a horizontal rubber band about 30 to 50 cm high). After a short run-up, jump up to complete the leap, swing your legs over the obstacle, fall into the sand pit and run forward.

3. Run and jump into the air, and touch the hanging object above and in front with your head.

The sprint long jump is neither difficult nor easy. As long as you master the method and train hard, practice makes perfect over time and you can complete the long jump quickly. However, long jump is also an extremely physically demanding exercise. We should not train blindly and hurt ourselves. We should exercise in a healthy and safe way.