How to properly perform long jumps

Jumping in length refers to the technical disciplines of track and field athletics and are included in the program of certain types of mnogobory. When performing jumps of any kind, ligaments and leg muscles are strengthened , jumping and dexterity develops, coordination of movements is improved .

Jumping in length implies the possession of such important factors as technique, flexibility, speed and ease. During training it is very important to perform a lot of jumps, as their quantity improves muscle memory, sharpens movements, strengthens strength and improves the result.

But to perform jumps in length is necessary competently and skillfully, otherwise there is the possibility of injury and the development of flat feet. All jumps require a mutually coordinated work of the muscles of the body, which are coordinated with sufficient preparation of the musculoskeletal system.

Long jumps are often used as training exercises. In sport, the jump is performed in compliance with certain conditions of technology:

• Grouping of leg muscles and preparation for repulsion;
• Push with your feet;
• Movement of the body in the air;
• Landing on the surface.

In preparation for repulsion, the athlete is placed in front of the jerk line, with the legs spread out over the shoulder width. Then the hands go up, the legs - on Socks, and the body flexes in the lower back. After that, the hands are quickly lowered and retracted, the heels on the floor surface, the legs are bent at the knees, the upper part of the trunk leans forward. After such grouping, the process of repulsion takes place. The impetus must be made at the moment when the torso is moving downward by inertia, there is an extension in the hip joints, and hands are carried out in the direction of movement. Then knees unbend, and the ankle joints bend. The process of repulsion is completed by detaching the feet from the floor surface.

After repulsing, it is necessary to straighten the body and keep it in a level state until the moment of landing. Before lowering to the plane, it is necessary to bend the legs in the knees and pull them to the chest, and hands and feet to move forward. For a few centimeters to the ground, the legs straighten forward with a sharp movement. This action increases the length of the jump. At the moment of landing, flexing the knees of the legs should be with resistance. After the jump, the athlete straightens and leaves the landing.

The process of movement in the long jump from the takeoff is determined by four factors:

• The take-off speed;
• Force of repulsion;
• Flight of the hull;
• Landing effectiveness.

In athletics, the technique of repulsion in jumping is the same. There are jumps in length from the take-off, which in the flight phase allow you to group the body in three variations of execution:

1. "Bending legs" - bent strongly legs and raised high knees in front of the body.
2. "Scissors" - running with your feet in the air.
3. "Bending" - the bend of the body in the thoracic part of the back.

The successful completion of the jump from the takeoff depends largely on the degree of acceleration. It should consist of twenty cross-country steps. With fewer steps, the maximum speed does not develop. Consequently, the length of the jump will be small.

Performing jumps in length, at the time of flight, it is necessary to monitor the balance and strive to raise the body as high as possible. During the landing, you should not lift your chin, because this breaks the dynamics of the jump, the phase of flight and the result is reduced.