Exercise: stand at attention, swing your legs and knees, swing your thighs forward and upward, and swing your arms backward. When the thigh swings forward to be parallel to the ground, the muscles of the hip and the rear thigh group contract rapidly and forcefully, so that the thigh swings backward, downward and forward actively. At this time, the hips continue to move forward and upward. As the thighs swing back, the knees gradually tend to be straight, and the whole foot touches the ground in front of the body, forming a "sliding" action. At this point, your arms swing forward to below your body. At the moment when the foot touches the ground, the center of gravity of the body quickly transitions to the top of the arch supporting the leg.
Requirements: Make a "sliding" landing action after the front span is vacated. During the whole movement, the upper body should be upright, and the legs should be cut short and twisted in the opposite direction. The whole action should be completed completely and quickly.
Note: the landing point should be soft and flat. After your feet touch the ground, take off quickly and jump forward.
Second, the triple jump with fixed jump
Exercise: Do six to eight run-ups in the triple jump. The landing point of each jump should be marked according to the distance of three or four meters between jumps. Every jump requires stepping on the designated place when landing. The purpose of this exercise is to limit the distance of the first hop and increase the distance of the second hop by marking the indicated distance, and consciously emphasize the second hop.
Requirements: the first jump should be forward, the second jump should be upward, and the third jump should fall into the bunker by standing in the air.
Attention: By prompting, focus the athlete's attention on the second jump.
Third, do four consecutive jumps according to the requirements of a certain distance.
Exercise: After six to eight steps of run-up, jump four times every 3 meters or 3.5 meters and mark it with a marker. The purpose of this exercise is to greatly improve the jumping ability of the second jump.
Requirements: Step forward and upward as far as possible in each jump, and strive to achieve the maximum range between your legs. The action of "planing the ground" should be timely and powerful, the upper body should be upright, the center of gravity should be high, and the forward flight should be stable.
Note: When you specify the distance of each jump, you should take the correct action as the principle. After basically mastering the correct technology, you can play the game.
Mistakes easily made in learning stride jump and their correction methods;
1. The second jump is too small, like a "running" step.
In addition to the above analysis, athletes think too much about the first jump, so it is too late for the second jump to complete the action completely, which will also lead to the phenomenon of "running". This requires repeatedly explaining the relationship between the three jumps to athletes to help them establish a correct understanding and technical concept. At the same time, athletes are required to swing their legs forward and upward quickly before the first take-off. You can practice 1 repeatedly to strengthen this action.
2. The second high jumper leans forward too much and swings his straight leg forward.
The reason why the upper body leans forward too much is basically the same as the similar mistake in the first jump mentioned above. In addition, it is often due to the lack of upward movement of the trunk, and the upper and lower limbs swing upward quickly, which can not overcome the forward tilt in time and quickly. This mistake can be corrected by jumping up and down on the jumping box. The method is to vertically place a jumping box with a certain height every 3-4 meters. The first one can use a layer of jumping boxes, the second one is 10-20cm higher than the first one, and the third one is 10-20cm higher than the second one. Jump with a run-up of six to eight steps, so that each jump falls on each jump box separately. In this exercise, the upper body is forced to lift and the swinging legs are forced to bend their knees and swing forward because of the jump over the high jump. However, appropriate safety measures should be taken during practice, and the height of each jump should not be increased too much.