Long jumps belong to the technical disciplines of athletics and are included in the program of some types of multiathlon. When performing jumps of any kind, the ligaments and muscles of the legs are strengthened , jumping ability and dexterity develop, and coordination of movements is improved .
Long jump involves mastering such important factors as technique, flexibility, speed and lightness. During training, it is very important to make many jumps, as their number improves
muscle memory, hones movements, strengthens strength and improves the result.
But it is necessary to perform long jumps competently and skillfully, otherwise there is the possibility of injury and the development of flat feet. All jumps require mutually coordinated work of the muscles of the body, which are coordinated with sufficient preparation of the musculoskeletal system.
Long jumps from a place are most often used as training exercises. In sports, a jump is performed subject to certain technical conditions:
- leg muscle grouping and preparation for repulsion;
- kick by legs;
- body movement in the air;
- landing on the surface.
In preparation for repulsion, the athlete faces the jolt line, with the legs spaced shoulder width apart. Then the arms go up, the legs go up
socks, and the body flexes in the lower back. Following this, the arms quickly lower and retract, the heels to the floor surface, bend at the knees of the legs, the upper body bends forward. After such a grouping, a repulsion process takes place. The push must be made at the moment when the body is inertia moving down, extension in the hip joints occurs, and the arms are carried out in the direction of movement. Then the knees unbend, and the ankle joints bend. The repulsion process is completed by the separation of the feet from the floor surface.
After the repulsion is made, it is necessary to straighten the body and keep it in a level state until the moment of landing. Before lowering to a plane, it is necessary to bend the legs at the knees and pull them to the chest, and put your hands and feet forward. A few centimeters to the ground, the legs straighten forward with a sharp movement. This action increases the length of the jump. At the time of landing, the bending of the knees of the legs should be with resistance. After completing the jump, the athlete straightens up and leaves the landing site.
The process of running in long jumps with a running start is determined by four factors:
- take-off speed;
- repulsive force;
- hull flight;
- landing performance.
In track and field athletics, the repulsion technique for jumping is the same. There are long jumps with a take-off run, which in the flight phase allow you to group the body in three variations of execution:
- “Bending legs” - legs bent strongly and knees raised high in front of the body.
- “Scissors” - running movements with legs in the air.
- “Crouching” - the deflection of the body in the chest of the back.
Successful completion of a running jump is largely dependent on the degree of acceleration. It should consist of twenty running steps. With fewer steps, maximum speed does not develop. Consequently, the length of the jump will be small.
Performing long jumps, at the time of flight it is necessary to monitor the balance and strive to raise the body as high as possible. During landing, you should not lift your chin, as this breaks the dynamics of the jump, the flight phase and reduces the result.