Long jumps are included into the program of athlete competitions. They are the necessary element in preparation and the performance of the athletes of different types of sport. The ability to jump has also applied value, for example, when leaping through ditches and pools. To learn far it is possible to jump if to master the technique of the jump and to develop high-speed and power qualities.
Instruction
1. We do warm-up. Occupations have to begin any kind of sport with warm-up, otherwise it is possible to injure ligaments and joints. For warm-up the all-strengthening exercises without burdening are used. Especially carefully it is necessary to warm up muscles of legs. Make 20 slow deep squats and 20 risings on toes of the standing position. Rotate each foot of 10 times inside and 10 times outside. You resemble 3-5 minutes in single file.
2. We master the technique of the standing long-jump and from running start. In the jump it is necessary to allocate three important phases: take-off, flight and landing. Take-off is carried out by one or two legs with the simultaneous wave of hands forward-up. It is necessary to make a start sharply, ""with explosion"". During flight of the leg are bent in knees, being tightened to the breast. Before landing the knees are taken out forward. Landing is carried out on both legs, on heels or all foot. Knees are bent, hands ahead. It is impossible to land on straight legs at all - it is so possible to injure knees. For the training use gym mats or the hole with sand. At first work separately each phase of the jump, then try to unite the fulfilled skills in the full jump.
3. We strengthen muscles of legs. The your legs are stronger, the more powerfully you will be able to execute take-off. For development of force perform the following exercises two times a week: - squat with the post of average weight. Average weight is 50-60% of maximum. The number of repetitions - 6-8. Do 4-5 approaches; - risings on toes with burdening (post, dumbbells) - 4 approaches till 10-12 repetitions; - lunges with burdening - 3-4 approaches till 10-12 times. Do lunges by serially right and left leg with return to the home position.
4. For development of high-speed and power qualities carry out different types of jumps: - jumps on the eminence (the bench or the pommel horse). Gradually increase jump height; - vyprygivaniye up from the full squat; - run by jumps. One leg is bent forward, and another after take-off becomes straight back, as at the long jump from running start; - triple jump in length from the place. – costing the home position, legs shoulder width apart. On time – the jump on the right leg, on two – the jump on the left leg, on three – to land on both legs.