The second test of the show “Titans”: how to overcome a three-meter ditch with water with one jump?

The show “Titans” has been airing on the TNT TV channel for several weeks now. In it, famous athletes compete for 10 million roubles and test themselves for strength, power and agility. This time the participants had to cross the moat with water. But before organizing a “showdown”, you need to familiarize yourself with the rules.

Rules of the test

All participants were divided into 10 teams, and the artificial intelligence divided the test into four stages. The goal is to pass as many of them as possible, if the athlete fails, he cannot be involved in the next stage. Gradually, the level of complexity increased, but the number of participants who successfully overcame it, on the contrary, decreased.

The first stage was within the power of everyone. It consisted in a 3-meter long jump between two platforms. But already in the second part of the task, many fell into the water, because the distance increased to 8 meters, and above the cliff appeared projectiles: rings and bars. The athlete had to jump to them, and then, moving from one to another, to get to the second platform. In the third and fourth stages, the number of projectiles decreased.

The main skill required to pass was a good jump in length and height. Grip strength also played an important role, as it is necessary to hold on to the gymnastic apparatus. This echoes the first task of the show – hanging on the crossbar.

Jumping technique

world record holder for running back on a treadmill.

“Before you start practicing the jump, I would recommend taking the time to do more than just exercises that will help you increase your jumping range. It’s worth paying attention to strengthening muscles and ligaments.”

To gain speed before pushing off, you need to run up properly. Steps when running is better to make the same length, except for the last and penultimate, it is necessary for the correct positioning of the leg when pushing. The last step should be made in a completely vertical position of the body – this should also be taken into account in the process of running to level the body as you accelerate. If you lean back, the foot will be far forward, which will stall the push. A level foot placement allows the foot to “fly” upward.

At the moment of pushing off, the main thing is not to lose speed. Therefore, it is recommended to make the penultimate step longer, and the last step – the shortest. It is not like a running step, here the foot is placed on the whole foot perpendicular to the track. In this case, the length of the last step is as important as possible: if it is too long, the jumper will stop. And if it is too short, there will not be enough time to make an effort and push off properly.

The power of the push will depend on the strength of the legs and the swing of the arms: the stronger the swing, the greater the inertia and the more powerful the push. At the moment of the push it is important to align the body, the body should be perpendicular to the track. This will help to take the optimal position when landing. In the last phase you should straighten your body and point your legs downwards – this will help to lengthen the jump a little.

Safety

Safety is the first thing to think about when doing any exercise. During this test, one of the participants was injured. Kristina Yudicheva finished her attempt incorrectly, which caused a strong blow to her right leg. To avoid such troubles, it is worth paying extremely close attention to all the little details.

The most common jumping injuries are sprains, strains, sprains and bruises. For professional jumpers are also characterized by injuries to the musculoskeletal system. The maximum danger of jumping is for the knee and ankle joints, as well as for the lumbar spine. If a long jump is performed incorrectly during flight, the spine can be dramatically overextended and the anterior longitudinal ligament can be stretched. When landing, the intervertebral discs, menisci and ligaments of the knee joint, as well as the foot and ankle are affected.

The vertical position of the body should be maintained both during acceleration and in the air, keeping a close eye on the lumbar region, you should avoid flexion in this area. Both during the push and landing, it is important to pay attention to the position of the legs – strictly vertical to the track. The foot in the last step before the push is placed fully, not from the heel. It is also necessary to land on the entire surface of the foot. The knees should be bent at this point to cushion the landing.

To minimize the likelihood of injury, it is important that the muscles and ligaments are able to withstand the load that will come to the musculoskeletal system during the jump. Immediately before performing, it is necessary to do joint exercises and observe the technique of execution.

How to make a better jump?

The range of the jump depends to a greater extent on the speed of the run-up and the force of pushing off (explosive force). The greater the acceleration of the body during acceleration and the more powerful the push, the farther away from the point of repulsion the landing will be.

To develop the speed and power of the push, to understand how and where to land, and to keep your feet and knees healthy, you need to train your leg muscles and coordination.

The most important step in improving your long jump is running training. The basic here will be running with a high hip raise and running with bending the legs backwards also on the forefoot. The step jump and the elevated jump teach pushing off and the balance position of the body in the air. The goal of these exercises is to achieve the longest possible flight.

Jumping performance depends on the strength of the leg muscles, for their development it is recommended to perform squats and jumping out of a half squat with weight, as well as jumping on a hill or over a barrier. This will increase the strength of the push and the power of the jump.

To strengthen joints and ligaments, the “deer run” exercise is ideal. This is a kind of jump running with a high hip raise and lunges forward, which trains the body’s resistance to a powerful impact load. For legs and knees are suitable exercises “frog” (straightening the knees from a half squat with a tilt of the body) and “goose step” (moving in a half squat). Jumping rope can also be included in the complex.

Landing is usually practiced by jumping from a place with a push with two legs or jumping from a run with one leg and landing on the mats. Only after strengthening muscles and ligaments and increasing their endurance, you can start performing jumps and training to lengthen the jump by adding additional weight and introducing complications.

No one expects that tomorrow you will jump over a three-meter hole, but gradually, training, you can definitely do it. And in the fall you will not be afraid of any puddle, because if you can not get around, you can just jump over it.