Long jumps rightly belong to the acyclic type of exercises. Success in this sport requires not only good speed data, but also developed physical qualities. Therefore, athletes must be tall with a relatively low weight.
History of long jumps
For the first time this sport appeared in ancient Greece. He was part of the main composition of the pentathlon. The historians failed to set the exact date for the appearance of long jumps with a run, however, it is known that the ancient athletes performed all the exercises with a load in their hands. Most often, small dumbbells were an appendage. Landings were made on loosened soil or sand. Official competitions in this sport began to be held simultaneously with the advent of athletics. And already in 1860, jumps were included in the main program of the annual tournament of the University of Oxford. At the very first competitions, a record of 5.95 m was recorded. For many years no one was able to beat this achievement.
However, the British Toswell and Lane are the first professional athletes whose long jumps exceeded the threshold of 6 m. One in 1868 managed to reach the figure of 6.40 m, and the other - 7.05 m (1874). For over 60 years, Lane’s record (7.05 m) has been a role model. However, in 1935, the legendary American jumper D. Owen was able to conquer the 8.13 m mark. This record lasted until the 1960s, when the international track and field association was created. Since that time, all results and achievements have been officially recorded. As for the female category, the first record holder was the Japanese Hitomi in 1928, who jumped 5.98 m. The German Schultz (6.12 m) overcame the six-meter mark in 1939.
Long Jumps: Ways
Today, there are 3 varieties of exercise technique. These are such methods of running long jumps as “bending”, “bending legs” and “scissors”. Each of them requires special skills and flight techniques. The easiest to learn and perform is a long jump with your legs bent. Its main nuance is a decrease in muscle tension in the thighs and abdomen. To do this, the athlete must bend and pull the pushing leg to the flywheel. The body needs to be slightly tilted back. In this case, the arms are carried forward first, and then up. When the flight path decreases, grouping begins. The knees should be raised high and the legs lowered freely. The body leans forward, and the hands move from top to front, then down and back. At the time of landing, the legs should be straightened at the knees. The hardest thing in this technique is maintaining balance. The “crouching” method requires a lot of training, since it has a very difficult restructuring during repulsion. During the flight, the athlete must lower his fly legs and then extend it as far back as possible. Hands make a circular motion clockwise from the bottom up. At this moment, the athlete is bent in the body. Due to the stretching of the abdominal muscles, the lifting of the legs during landing is facilitated. Having flown two-thirds of the way, the jumper should carry the tibia as far forward as possible, straightening the knees. The disadvantage of this technique is the fact that athletes cannot realize all their speed capabilities. The above methods of running long jumps are very similar to each other. However, a variety of “scissors” technique belongs to a separate and most difficult category. Here, during the flight, the athlete must continue his natural movement (running through the air). According to the rules, the jumper must take at least 2.5 steps. During this action, the housing should be slightly tilted back. The arms perform circular motions asynchronously with the legs to maintain balance. Grouping upon landing is standard.
Long Jump: Technique
The main objective of this sport is to overcome the maximum horizontal distance during the flight. The long jump technique requires an acyclic motion structure.
The effectiveness of training is determined by the ability of an athlete to develop his speed qualities. The key to success in the long jump is not only the ability to quickly scatter and push off strongly, but also the ability to move correctly during the flight. This is the only way to achieve high results in this form. The landing technique is also important. Professional athletes most often use such jumping methods as “bending” and “scissors”. The reason for their use is the highest efficiency in flight. The technique of performing a long jump in any of these methods requires a high level of skill, excellent speed and power qualities. A well-developed coordination system is also important. In educational institutions, they practice the easiest way to bend your legs. Long jumps, the training method of which does not require much time and special skills, are very easy to perform even at a young age (9-10 years). In physical education classes, the teacher should pay attention of novice athletes to the technique of flight and grouping. Otherwise, there is a high probability of injury. The phase of the long jump is divided into several stages. At first, take-off and repulsion is carried out, after which there is a flight. The final stage will be landing.
How to make a run
The main indicator of this action is speed. The distance of his flight, that is, the final result, directly depends on how quickly the athlete runs up. Each athlete chooses the distance to the repulsion site and the number of steps taken by himself. These are individual characteristics that are based on the physical characteristics of the jumper. Professional athletes take about 22-24 steps when taking a run at a distance of 50 m. In women, the distance from the start point to the repulsion band is 40 m. They conquer this distance in 20-22 steps. In amateur categories (for example, physical education), long jumps begin with a run of 20 m. This number of steps taken is not taken into account. The run is conventionally divided into 3 components: start, acceleration and preparation for repulsion. The first stage can be from a place or from the approach. The start of the run sets the pace and strength of the jump, so it needs to be given special attention. When starting from a place, the athlete begins to move from a specific mark, with one leg extended in front of him and the other back on his toe. An important nuance here is rocking. When the body moves back and forth, the athlete intentionally shifts the center of gravity, establishing the optimal balance. Starting from the approach requires hitting a certain point with a specific foot, after which accounting for the take-off according to generally accepted rules begins.
When speeding up, the amplitude of the legs and arms should be as wide as possible. It is important that the tilt of the body reaches 80 degrees. By the end of the acceleration, the body should take a vertical position. During the run, it is necessary to move strictly in a straight line, so that later you can conveniently and strongly push off from the track. A few steps before the start of the jump, the acceleration speed should be maximum. At this time, the shoulders should be tilted back, and the pelvis should be pulled forward.
How to push off
The technique of long jump with a start implies not only acceleration and flight, but also the push itself, which is the key to a good result. How correctly and strongly the athlete pushes himself off the track, so will his overall performance be so high. It is worth noting that this part of the jump does not consist in one jerk push. In fact, repulsion begins with putting the foot on a special border mark. At this point, the foot rests on the outer arch, although some athletes shift the center of gravity immediately from the heel to the toe. In any case, the leg should slide forward from 2 to 5 cm. Optimal repulsion in long jumps is achieved by the special position of the foot. The jerked leg should be tilted 70 degrees and slightly bent at the knee. For beginners, this position is not recommended, since the leg muscles are not yet sufficiently developed and the jumper may lose balance, in other words, not be able to cope with the support reaction forces that affect his legs and body.
After the initial jerk from the surface, the hip and knee joints are straightened. At this time, the fly leg extends forward and upward, completely straightening. This moment is marked by a sharp surge in the load on the jumper's muscular and inertial system. This position is called vertical in athletics. During repulsion it is necessary to perform hand swings. This will increase the resulting power of the jerk. The task of repulsion is to achieve the maximum vertical speed of departure from horizontal movement (take-off). The faster the jerk, the greater the height of the jump. The optimum angle of departure will be 22 degrees. Beginners are allowed any deviation of the body, but only along the axis of movement.
Correct flight technique
After the phase of repulsion from the track for the athlete, the most difficult begins - the movement in the air. Flying is the most difficult element to complete. The long jump technique with a running start requires not only balance and the correct position of the hull, but also the creation of optimal conditions for landing. Range and balance of flight directly depend on how the athlete pushed off. The best representatives of this sport reach speeds of up to 10 m / s. At the same time, the maximum lifting height is about 60 cm. During take-off, the jerk leg should remain behind the body for some time, and the fly leg should be bent to a horizontal level. This technique of running long jump is used with any method, even in “scissors”. The housing should be tilted forward a little. Hands should be bent and directed along the axis of movement in different directions. The flight phase depends on how you jump. As for the final stage, the body and limbs of the athlete must take a special position - grouping. The moment before landing, both legs should be straightened and stretched forward, parallel to the horizontal surface. Hands should perform circular movements to maintain balance, then they should be taken as far back as possible.
How to land
Preparation for this phase of the jump begins at the moment when the flight path begins to decline. At this point, it is important to group correctly. For efficiency, you should keep your legs in such a position that their longitudinal projection is at the most acute angle to the horizontal surface.
The take-off long jump technique also implies proper contact with the touchdown area. It is important to take care of leaving the flight phase. To do this, it is necessary to relax one leg, in the direction of which the maneuver will be carried out, and at the moment of touching the surface, deploy the body. Care is carried out through the back (back), bringing both the shoulder and arm forward. It is worth noting that premature withdrawal of the body into this position can lead to lowering of the legs and early contact with the surface.
Official rules
The results of long jumps are determined on a straight axis perpendicular to the bar, starting from the repulsion line and ending with the athlete’s footprint (any part of the body). Exit from the pit is allowed only to the side or forward. The long jump rules cancel the result if the athlete, when pushing off, steps over a line parallel to the bar. Also, the final indicators are not counted if the athlete did not land within the pit or left a mark on the clay before the flight phase. The first touch of sand will count as an intermediate result.
In addition, the long jump rules determine the number of attempts that an athlete can make before registering his final (best) indicator. The number of so-called chances is limited to 6 times. An exception is competitions in which more than 8 athletes participate. In this case, conducts a qualification round of 3 attempts for each jumper. In the final part go 8 athletes with the best performance.
Generally accepted standards
In professional and amateur types, standards differ markedly. Standards for long jumps for boys from 9 to 10 years are from 1.90 to 2.90 m. For girls at this age, indicators should be in the range from 1.90 to 2.60 m. By the age of 15 years for young men the norm is 3.30-3.90 m, while for girls it is 2.80-3.30 m. In the semi-professional category (over 18 years), the indicators should be significantly higher. Standards for running long jumps for men range from 3.80 to 4.40 m. For women, the final result should be in the range from 3.10 to 3.60 m. To get the title “candidate for master of sports”, jumpers must exceed amateur performance is almost doubled. For the CCM, the norm is 7.20 m. As for the “master of sports”, here the permissible border starts at 7.60 m. The status of the MSC is achieved as a result of exhausting long trainings. The norm of the "master of sports of the international category" is 8.00 m.
World records
In terms of the number of athletes with the best performance in this sport, the USA is clearly the leader. To date, the world record (long jump) belongs to the American Mike Powell. At the open championship in Tokyo in the summer of 1991, the athlete managed to conquer the 8.95 m mark.
A similar record for women belongs to the Soviet jumper Galina Chistyakova. In June 1988, he reached an indicator of 7.52 m. The absolute world record (long jump with a run) in terms of the number of phenomenal results belongs to the American Ralph Boston. From 1960 to 1965, he was able to exceed the strangers and his own maximum indicators 6 times. The only Soviet athlete who could impose a fight on an American was Igor Ter-Hovhannisyan. He twice became a champion in 1962 (in Yerevan) and in 1965 (in Mexico City).