Long Jump apply to the technical disciplines of athletics and included in the program of certain types of combined events.When performing any kind of hops strengthens the ligaments and muscles of feet, develops jumping and agility, improved coordination of movements.
Long jump imply possession of such important factors as technology, flexibility, speed and ease.During training, it is important to make a lot of jumps, as their number improves muscle memory, sharpens motion, strengthens power and improves the result.
But to perform jumps must be competently and efficiently, otherwise there is a possibility of injury and the development of flatfoot.All jumps require a mutually agreed working muscles of the body, which are coordinated with sufficient training of the musculoskeletal system.
Long jump from place most often used as a training exercise.In sports, the jump is performed in compliance with certain conditions of equipment:
- group of leg muscles and prepare to repel;
- push your feet;
- movement of the body in the air;
- landing on the surface.
In preparation for the repulsion of the athlete before the line becomes a push, and the feet are placed shoulder-width apart.Then the hands are raised up, legs - on your toes, and the body bends at the waist.Following that fall and quickly retracted the hand, heel - on the surface of the floor, legs bent at the knee, upper body leaning forward.After such grouping is a process of repulsion.Push must be done in the moment of inertia body moves downward extension occurs in the hip joints and the hands are carried in the direction of movement.Then unbend your knees and ankles bent.The process ends with the repulsive separation feet from the floor.
After committing repulsive need to straighten the body and keep it in a steady state until the landing.Before lowering onto the plane need to bend your knees and pull them to your chest, and his hands and feet take forward.In just a few centimeters to the ground abruptly straightened legs forward.This action increases the length of the jump.At the time of landing the legs bending the knees should be with the resistance.After completing jump athlete straightens up and walks away from the landing site.
process of movement in the long jump with a running start is determined by four factors:
- speed takeoff;
- repulsive force;
- flying body;
- effectiveness touchdown.
In athletics repulsion jumping technique is the same.There are long jump with a running start, which allow the group phase of the flight in three body variations in performance:
- «Bending legs" - strongly bent legs and knees raised high in front of the body.
- «Scissors" - cross-country movement feet in the air.
- «caved in" - the deflection body in the chest back.
Successful completion of a running jump is largely dependent on the degree of acceleration.It should consist of twenty crossovers.With a smaller number of steps does not develop the maximum speed.Consequently, the length of the jump will be small.
performing jumps, at the time of flight is necessary to monitor the balance and strive to raise the body as high as possible.During the landing should not lift up the chin, as because of that break the dynamics of the jump, the phase of flight and the result is reduced.
