Long jump technique from a place. How to do jumps from a place

Long jumps from a place allow you to check the level of jumping, as well as test the strength of the legs. They are an independent type of competition only at the school level. At the same time, jumping is considered an excellent training exercise, which allows you to comprehensively develop the athlete's physical qualities. The correct technique of long jump from a place can significantly increase the result, so do not neglect the theory.

How to jump from a place

Before conducting control tests, you should always do some training. Before doing jumps from a place, it is necessary to familiarize yourself with the theory. The following stages are distinguished in the exercise:

• Preparation for repulsion. At this stage, the athlete takes the correct pose to make the maximum push possible. To perform the exercise, a person stands at the line, legs apart shoulder width apart or a little narrower, then raises his hands up, while rising to his toes and caving in the lower back. Then comes the reverse movement. Hands fall down and are laid back, legs are placed on the entire foot, while the knees and the hip joint are bent, the body is extended slightly forward.
• Repulsion . It begins when the hip joint is straightened, while the hands must be sharply thrown forward. Repulsion ends with extension of the knee joints and tearing of the feet from the surface.
• Flight . After repulsion, the body of the jumper is pulled into a string, the knees are pulled to the chest. At the final stage of the flight, the arms fall down, and the feet are extended forward.
• Landing When the legs touch the ground, hands should be extended forward to maintain balance. At the same time, the legs are bent at the knee joints, the landing should be elastic. Stopping, the jumper straightens up and leaves the test area.

Jump from the spot. TRP Standards

In Russia, it was decided to revive the old Soviet tradition - the TRP. The set of tests also included jumping from a place.

Standards are as follows.

Process features

The tests are carried out in a special jumping sector, equipped with the necessary equipment. Shoes should not slip on the surface. The participant stands near the repulsion line, assumes a starting position and performs a jump. The judge monitors compliance with the rules of the competition. Measurements are taken from the repulsion line to the landing site. Traces left not only by the feet, but also by any other part of the participant’s body are taken into account. If the jump was not made directly, but diagonally, then a perpendicular line is drawn from the point of landing to the length scale. Therefore, the correct technique for performing a jump from a place is very important.

The jumper is given 3 attempts, the best is counted. The result does not count in the following cases:

1. Going over the line and touching it when repelled.
2. The repulsion does not occur with two legs at the same time, but alternately.
3. The jump is made from a jump.

Common mistakes

Any errors during the exercise indicate that the long jump technique from a place is not well developed. The most common errors are:

• Inconsistent movements of arms and legs . To prevent this error, it is necessary that the long jump technique has been worked out. For these purposes, an imitation of movements in place, in the hanging and with a little jumping out is suitable.
• Feet too low. The reason for this is the weak muscles of the abdomen and back. It is advisable to additionally work out the movement of the legs in the hang.
• Incomplete extension of the knee and hip joints during repulsion indicates that the jumper is in a hurry during the exercise, as a result of which the repulsion time becomes too short.
• Small range of hand movements. Additional testing of the mach is needed.
• With insufficient sending of the case forward , a high jump from a place, rather than a long one, can turn out.
• Fall on landing. There may be several reasons: inability to group correctly in the air, early straightening of the legs, weight drops by one limb, torso in flight, too strong forward legs. Each case needs to be worked out separately.
  

Triple Jump Technique

The triple jump is a little different from the usual jump. There are three repulsion steps. The initial push is made from two legs in the same way as a simple jump. However, the work of the body in flight is significantly different. After repulsion, the thigh of the leading leg is brought forward, the knee bends, the lower leg is directed downward. The second limb remains slightly behind, it is slightly bent. The position of the legs is the same as when performing the exercise "jumping in a step." Next, the leading limb is placed on the ground and pushed away from it, and the second performs an active forward swing, thereby helping to make a more efficient movement.

So the first step is performed, in the second legs are swapped, in the third a grouping is performed, similar to a simple jump: both limbs are pulled to the chest, and then simultaneously straightened and stretched forward. The long jump technique is basic for flying after the last repulsion. Then comes the landing.

Common mistakes

The technique of performing a jump from a place is almost the same as that of a triple jump. Therefore, all the above comments will be true in this case. However, some specific difficulties are added to them. So, when performing a triple jump, foot strength is of great importance. With its insufficient development, the exercise cannot be correctly implemented.

Most of the problems arise with the steps. In this case, you should focus on the exercise "jumping in a step", because it is the basis of this movement.

Another big problem is the skidding of the body to the side when the athlete deviates from a straight line and it turns out that he zigzags. This may be due to the fact that the person tilts the body or head too much, lowers his arms too early. In this case, it is necessary to further work out the swings and monitor the coordination of movements.