立定跳远（Standing long jump）.docVIP

立定跳远（Standing long jump） 1 basic information standing long jump is the development of lower limb explosive force and jumping force. It requires the coordination of lower limbs and hip muscles, rapid effort, and coordination with the swing of the upper limbs, so it also requires a certain degree of dexterity. Standing long jump is simple and convenient, so it can be practiced on flat ground. Jump legs slightly, knees slightly bent, leaning forward, then two times before and after the pre swing arms naturally, legs with flexion, when two arms from behind above powerful swing, with the ball of the foot pedal feet quickly, knee and hip full pedal straight show jumped forward, the body as before, into a body cross over the highest point in space, knees, abdomen, leg outstretched arms down backwards, landing heel first, after landing knees buffer, upper body leaning forward. To improve the standing long jump performance, strength is the foundation, especially to improve the knee, ankle, hip three joint coordination and explosive force. 2 influencing factors (L), strength factors. Especially, the explosive force of the lower limb muscle group, and put forward higher requirements for the strength of the ankle joint. Because the last hard point of standing long jump is on the front foot (or even the toe), the strength of the plantar flexion of the ankle is of considerable strength. (2) ability to coordinate effort. The ability of the pelvic muscle group of the fingers to coordinate with the lower limb muscles (including the ankle joint). The correct sign is coordinated force of hip and knee and ankle three energy quickly and effectively push straight, upper limb can make coordinated swing, play with, collar, pulling effect. (3) swing of arm. Standing long jump must swing straight arm, the greater swing, belt, collar, lift and pull action is stronger. Please observe, where the bent arm swing, will inevitably lead to the upper body wave action, thus affecting the jump far degr