Notes on long jump

Long jump is a competition event in track and field. Long jump requires the explosive power of athletes, so long jump is considered a sport with strong explosive power. Many long jump athletes will have muscle strain problems to a greater or lesser extent, because long jump is generally a sport that causes great damage to the knee joint. Therefore, during the long jump, you should pay attention to the following issues to effectively avoid knee joint injuries.

Notes on long jump

Try to choose a flat but not too hard surface for practice, such as a treadmill, dirt, floor, sand pit, etc. It is not suitable to practice on slippery surfaces.

When doing exercises to improve explosive power, the number of repetitions should generally not exceed 10 times. When doing exercises to improve strength endurance, the number of repetitions must be more than 10 times, and the number of repetitions should be increased as much as possible.

In the standing long jump action, the angles of several body-related joints (8 angles) from take-off to landing play a vital role in the long jump results. The angles of the following parts are more suitable for junior high school students: ankle angle 53-57°, knee angle 90-96°, hip angle 59-76°, arm angle 36-44°, take-off angle 42-45°, flexion angle 53-58°, extension angle 136-140°, and landing angle 64-71°. The angles of the ankle angle, knee angle, and hip angle determine the size of the initial velocity. A larger angle affects the intensity of muscle force, while a smaller angle affects the speed of muscle force. The size of the arm angle depends on the flexibility of the shoulder and the speed of the arm swing. The swing of the arm plays a certain role in maintaining the balance of the body, and also has an important effect on the range of motion. The flexion angle and extension angle are the aerial movements of the human body. Too small a forward flexion angle increases the feeling of weightlessness and forces the body to fall to the ground prematurely. The reach angle is the angle between the calf and thigh before landing. Extending the calf forward will increase the distance, and the greater the calf reach, the better. These two angles not only affect the quality of aerial movements, but also have a direct impact on the landing angle. The landing angle has an impact on the performance. Under the premise of maintaining body balance, it is better to have a smaller landing angle.

In practice, only by grasping the two main contradictions between strength and technology, paying full attention to strength training, constantly improving technology, and organically combining the two, can we continuously improve the results of standing long jump.