Find out the secret long jump technique that will allow you to take first place in any competition. Classic long jump from the spot is an independent type of competition during the delivery of standards at school physical education lessons, is often an element of the athletics all-around program or is performed as a separate exercise for the harmonious development of an athlete. It should be remembered that standing long jump skills should not be limited to purely applied knowledge.
This exercise is a good way to develop speed-strength qualities, sprint skills and jumping ability. Today we will focus on the correct technique for performing long jumps from a place. We will also analyze the main errors, as well as ways to eliminate them. In addition, you will receive advice on how to organize the right workouts.
Standards for long jump
Before we talk about the technique of performing the long jump from the spot, let's look at the main characteristics of this exercise. Every person since the time of physical education at school knows that the exercise is performed due to the simultaneous separation from the surface of the starting legs and it is necessary to overcome the greatest distance in flight.
After contact with the ground, you need to straighten up and leave the landing zone. After that, the length of the jump along the perpendicular between the extreme take-off point and the landing is measured. Moreover, the point of contact is the nearest place of landing by any part of the athlete's body. For an objective assessment of the physical form of a jumper, special standards have been created for different age groups:
- schoolchildren aged 8-10 - 120-160 centimeters;
- schoolchildren aged 11-15 - from 150 to 200 centimeters;
- men and adolescents aged 16-30 - from 200 to 240 centimeters.
For the representatives of the beautiful half of humanity, the age categories remain the same, and the standards are reduced by ten percent in comparison with boys and men.
Technique for performing long jump from a standing position
Let's take a closer look at the technique of performing long jump from a place in stages.
Preparing to jump (take off)
This is the first step, which involves taking the starting position. This is an important phase, since the strength of the push and the overall result of the exercise largely depend on it. To get into the correct position, you must follow these steps:
- Stand at the starting line.
- The legs should be at the level of the shoulder joints.
- Raise your arms and at the same time rise on your toes, arching your lower back.
- Hands go down and slightly back. The elbow joints must be bent in order to be able to push the body forward.
- Legs are placed on the entire foot.
- Bend your knee and hip joints so that they are at the level of your toes.
Repulsion
This stage must be performed immediately after the previous one without stopping at the moment when the body is still moving downward by inertia, and the hip joints have already begun to unbend. Throw your arms forward in the direction of the jump. Let's consider the second phase of the long jump technique in more detail:
- Throw your arms forward sharply.
- Pull your hip joints forward.
- Extend your knee joints.
- Explosively lift your feet off the ground.
Flying and landing
With the athlete in the air, pull the knee joints to the chest and stretch the body in a straight line. When the flight stage is completed, the arms must be lowered, and the feet must be brought forward. After that, contact with the ground occurs and the athlete lands. Here are all the movements a jumper needs to perform during flight and landing:
- When contacting the ground, it is necessary to bring your arms forward to make it easier to maintain balance.
- The knee joints are bent so that the landing is elastic and thus the load on the articular-ligamentous apparatus is reduced.
- When the lifter has landed, he should straighten and leave the area where the lift is being performed.
A little explanation is needed here if you want to get the best results. Remember that landing on straightened legs is strictly prohibited, as it can lead to injury to the knee joints. Also, you should first work out all the stages of the technique of performing long jump from a standing position separately that we have considered. After that, combine them and move on to training the entire exercise as a whole.
The main mistakes when performing long jumps from a place
Most often, novice athletes and schoolchildren do not master the technique well enough and, as a result, make the following mistakes:
- arms and legs do not move consistently;
- legs drop too early;
- knee and hip joints are not fully extended;
- small amplitude of hand movement;
- at the moment of contact with the ground, the jumper falls.
Just want to remind you of the importance of a high-quality warm-up before training. This is an extremely important element of the entire session and will help you avoid injury. Speaking about ways to eliminate mistakes when performing a long jump from a place, it should be recalled about the most common reasons for obtaining unsatisfactory results - insufficient strength of the muscles of the legs and shoulder girdle, as well as poor general physical fitness.
If you think that you are doing well with power parameters, but want to jump further, then use the following recommendations:
- Take full responsibility to learn the technique of performing the long jump from a place.
- Strengthen your upper body muscles with strength training.
- Train other types of jumps: high, triple, running, etc.
- Run crosses.
- Exercise daily to stretch your muscles.
- Track your progress in results and make appropriate adjustments to your training program to improve them.
Technique for performing a triple jump from a place
Let's look at another type of long jump from a place - triple. Note that this type of long jump can be performed with a running start and it is he who is included in the program of all athletics competitions. The technique of the triple long jump from the spot can be divided into the following stages:
- First take off with two feet.
- Flight during the first step.
- Second repulsion.
- Flight during the second step.
- Third repulsion.
- Flight.
- Landing on your feet.
When performing a triple jump, the alternation of legs must be performed alternately - push from two legs - left leg - right - left - landing on two legs. When you first take off with two feet, you need to perform the same actions that are provided for the technique of performing long jump from a place. Then you need to throw one leg forward, bending it at the knee joint. Make sure that the shin is pointing down and slightly forward.
At this point, the second leg, slightly bent at the knee joint, should linger behind (the flight phase during the first step). After that, the athlete lands on the front leg with a "raking" motion, and the back leg is brought forward with a sharp swing motion, and then a second repulsive motion is performed.
Begins the flight stage during the second step, but already from the second leg. After that, thanks to the execution of a new "raking" movement, a third push-off is performed. During the last third flight, the jumper should pull the jogging leg to the flywheel, bending them at the knee joint and bring them closer to the chest. Then landing is performed in accordance with the technique of performing long jump from a place.
To achieve the maximum result in a triple jump from a place, it is necessary to perform the take-off and swing movement with maximum activity. Try to lengthen the flight phase and do not quickly lower the swinging leg to the ground after taking off.
The technique of performing a long jump from a run
The long jump with a running start is also a difficult exercise in terms of technique. The main difficulty of the exercise is that it consists of several non-repetitive stages. To achieve maximum results, the athlete must complete all stages with maximum power.
In all types of jumps, it is customary to distinguish four stages - takeoff, takeoff, flight, and landing. Note that during the flight, three types of jump can be used: with bent legs, bending over and "scissors". There are several factors that are important to get the best results:
- try to gain maximum speed during the run and maintain it at the moment of pushing off;
- when pushing off, the athlete must be able to change the horizontal movement of the body to the required angle, but at the same time maintaining the takeoff speed;
- continue to correspond to the chosen method of movement during the flight and prepare yourself for landing;
- before contact with the ground, it is necessary to bring the feet as far forward and high as possible, trying to prevent a fall.
Most often, men use a distance of 50 meters for a takeoff run, and women use a distance of 35 to 40 meters. This allows them to gain 99 percent of the maximum speed before taking off. However, the distance for the takeoff run is an individual parameter, and each athlete must choose it for himself.
Professional jumpers today use one of three ways to alter their running speed dynamics:
- A gradual increase in speed from the start of the takeoff run and a sharp increase in speed before the push.
- An intense increase in speed in the middle of the takeoff run, followed by the so-called "free run" before pushing off.
- A quick start while maintaining the gained speed in the middle of the take-off distance and a sharp increase in speed before taking off.
The third method is the most popular, as it allows you to gain the maximum speed. During the flight, the athlete is faced with the task of maintaining balance, as well as creating an optimal starting position before landing. Despite its apparent simplicity, the flight phase in practice is very difficult and largely affects the final result of the entire exercise.
We have already said that there are three ways to perform a long jump from a run, but some athletes combine some of their scissors and bending elements. It should be noted that very often this brings excellent results. Of course, this complicates the technique of the entire result, because mastering one method is easier than combining some elements. Recall that you cannot land on straightened legs so as not to injure your knee joints. If you want to learn how to perform the exercise technically correctly, then you need to prepare for serious work.
How to correctly perform long jump from a place, see this video:
