Lily Love

"Nani?! And!" The students screamed loudly.

The teacher was about to assign the following tasks, and we all prayed silently in our hearts: "Don't leapfrog!"

Why do you all think so?It wasn’t the last semester, the teacher once made us leapfrog 50 meters suddenly, and after jumping 50 meters, we felt weak and staggered, and for a day or two after that, our backs were sore.

Lily also shouted in a low voice, "Don't jump frog, don't jump frog."

However, the teacher was not moved by our prayers: "Today, divide into two groups, one group for boys, one group for girls, and 100-meter leapfrog!"

"Ah! A total of 100 meters!" Everyone almost turned over.

The teacher's order cannot be violated, so everyone squatted on the runway of the playground.

"Three two one, let's start!" Everyone jumped out together, and when they got their heads up, they danced fairly easily. The sound of cheering and cheering from behind gradually faded away, and the finish line was gradually approaching, but the boys still won.

Finally it's over, everyone is exhausted.

"Standing long jump, get ready." Teacher Lu said ruthlessly.

"Again." Everyone shouted.

"Long jump starting from a standing position without a run-up. There is no limit to the position where the athletes stand with their feet. When jumping, they are only allowed to leave the ground once. If they do not jump after leaving the ground, and then take off after falling, it is two consecutive times of leaving the ground. The second time, the theory of failure in a trial jump is often used in track and field training. The standing long jump is one of the "standard" items, and it is a compulsory or optional test item for the physical examination and college entrance examination. The standing long jump is very important, and the standing long jump is a It is a sport that develops the explosive power and jumping ability of the lower limbs. It requires the coordination of the lower limbs and the hip muscles to exert force quickly and cooperate with the swing of the upper limbs, so it also requires a certain amount of dexterity." Teacher Lu must have talked too much.

"The standing long jump is simple and easy to practice, and you can practice it on a flat ground. When jumping, your legs are slightly apart, your knees are slightly bent, and your body is leaning forward. Then your arms will naturally swing back and forth twice. When the arms swing powerfully from back to front, use the front soles of both feet to push the ground quickly, fully straighten the knee joints and at the same time stretch the hips and jump forward. Send the body forward as much as possible, and the body forms a diagonal line in space. After passing the highest point, bend the knees , retract the abdomen, stretch the calf forward, swing the arms back from top to bottom, touch the heel first when landing, bend the knees after landing to buffer, and lean the upper body forward." The teacher continued, "To improve the standing long jump performance, strength is the foundation. In particular, it is necessary to improve the coordination and explosive force of the three joints of the knee, ankle and hip."

"Ah—teacher, don't say any more."

"This classmate, stand over." Teacher Lu pointed to the corner next to him.

"No!"

The classmate had no choice but to stand over reluctantly.

"continue."

"No!"

Teacher Lu looked at him. If eyes could kill, then the students would have died many times.

"Influencing factors:

(l) Strength factor.Especially the explosive exertion ability of the lower limb muscles, and puts forward higher requirements on the strength of the ankle joint.Because the last point of force in the standing long jump is the forefoot (or even the toe), it requires considerable strength in the plantar flexion of the ankle joint.

(2) The ability to coordinate exertion.Refers to the ability of the pelvic muscles to coordinate with the muscles of the lower limbs (including the ankle joint).The sign of correct coordinated effort is that the three joints of the hip, knee, and ankle can push straight quickly and forcefully, and the upper limbs can make coordinated swings to play the role of belt, collar, and pull.

(3) Swing action of the arm.Standing long jump must swing straight arms, the larger the swing, the stronger the belt, collar, lift and pull movements.Please pay attention to observe that anyone who bends and swings the arms will inevitably cause a wave movement of the upper body, which will affect the distance of the jump.

(4) Conversion of energy.From standing to squatting, the potential energy is converted into kinetic energy, which is equivalent to a certain run-up, which can more effectively increase the initial speed and increase the distance of the long jump. "

"Teacher, we understand, it's okay."

"Let's talk about it for a while." Teacher Lu said, "There are training methods, such as squatting and jumping. This is an exercise that mainly develops the strength of the leg muscles and ankle joints. The method of jumping: stand with feet left and right, toes parallel, knees bent down Squat or half-squat, swing your arms back naturally. Then stretch your legs quickly to fully straighten your hips, knees, and ankles. At the same time, swing your arms forward quickly and forcefully, and finally jump up with your toes off the ground When you get up, use your forefoot to touch the ground and bend your knees to buffer, and then jump up. Practice 15 to 20 times each time, repeat 3 to 4 groups."

"There is also one-foot exchange jump. This is an exercise to develop the strength of the lower leg, the sole of the foot and the ankle joint. The method of jumping: the upper body is upright, the knees are straight, and the two feet are alternately jumped up. When jumping, the strength of the ankle joint is mainly used. , use the forefoot to kick the ground quickly to jump up. When leaving the ground, the feet are straight and the toes are down. When jumping in situ, you can specify the jumping time (30 seconds to 1 minute) or the number of jumps (30 to 60 times). When jumping, you can specify the jumping distance (2 to 3 meters). Repeat the above exercises for 2 to 3 groups."

"Skipping step. Skipping step is mainly used to develop the muscles of the back of the legs and the strength of the ankle joint, and to train the coordination of the body. Action method: use the right (left) leg to jump straight forward and upward, while the left (right) ) legs bent and raised upwards, the right leg landed, and then changed legs, jumping in the same way, with both arms swinging back and forth in conjunction with the legs. When jumping, the ankle joint and the soles of the feet should be strong, and the whole movement is brisk. It is similar to the "jump step" of dance "The movement is similar. Vertical jump and touch height, this is an exercise method often used to develop leg muscles and ankle joint strength. Movement method: Stand with your feet naturally in a half-squat preparation position, and stretch one or both arms upwards , and then push and stretch your legs to jump up, and touch the height with one hand or both hands. Practice about 10 times each time, repeat 3 to 4 groups. Leapfrog is an exercise to develop thigh muscles and hip joint strength. Action method: two Separate your feet into a half-squat, lean your upper body slightly forward, and put your arms behind your body into a ready position. Stretch your legs vigorously, fully straighten the three joints of hip, knee, and ankle, and at the same time swing your arms forward quickly, and move your body forward and upward Jump up, then use the soles of your feet to land and bend your knees to buffer, and put your arms in a ready position. Perform 5 to 7 times in a row and repeat 3 to 4 groups."

"Forehead……"

"Obstacle jumping mainly develops the leg muscles and the explosive power of the ankle joint. Practice method: put 6 to 10 small sponge pads on the ground, each with a distance of about 1 meter. The practitioner stands behind the pads, with both feet left and right, toes parallel, and knees bent Down, swing your arms back naturally, use the power of your feet to jump forward and upward, swing your arms forward and upward together, bend your knees to buffer when landing, and quickly do the next jump after landing. Repeat 5 to 6 groups. Jump steps

Mainly develop leg strength and ankle strength.Action method: Put your hands behind your back, stand with your feet parallel to each other, bend your knees and squat halfway, and use the power of the soles of your feet to do continuous step jumping.You can jump 20-30 steps at a time and repeat 3-4 groups.Popsicle jumping is mainly to exercise the sensitivity and strength of the ankle joint.Practice method: put your hands behind your back, stand on both feet naturally, straighten your knees, and jump up vertically with the forefoot, without bending your knees to practice the strength of your ankle joints. Jump until your ankles are slightly sore as a group, repeat 3 to 4 times.Strength is the basis for improving standing long jump performance, but without reasonable technology, the role of strength cannot be fully reflected, and the two complement each other.Therefore, it is necessary to improve the standing long jump technique while performing leg strength exercises.Jump straight up and bend your knees on the spot to start jumping. Do a straight-leg straight-up movement in the air, fully open the hip joints, make a back arch movement, and bend your knees to cushion when landing.One-foot jump forward practice: generally use the method of left (right) to (left) to practice, the distance is controlled at about 25-30 meters, and 3-4 groups are completed.Abdominal jumping exercise: Start jumping from standing upright, bend your legs and tuck your knees in the air or clap your hands in front of your legs, and be sure to bend your knees to buffer when landing.Over a certain height and distance or a certain distance and height.Individual counseling to correct the wrong actions that exist.Uncoordinated pre-swing.Solution: Repeat the movement of swinging straight legs forward and bending knees back, from slow to fast. "

"Jingle Bell--"

Nani, the teacher taught a lesson!

"get out of class is over."

The teacher seemed to be aware of something, "get out of class is over."