Exercises for the long jump from a standing position: a set of exercises

The long jump from a standing position is the most popular standard that everyone has had to pass many times at school. But why is it so easy for some people and vice versa for others? What does the range of the jump depend on and how to learn to jump as well as possible? About all told below.

Head of the Department of Physical Education and Sports, Faculty of Sports Industry, Synergy University

“Long jumping became a full-fledged sport in the times of antiquity in ancient Greece. The long jump was one of the exercises of the Greek pentathlon. From the point of view of biomechanics, the technique of jumping from a place is divided into: preparatory phase – preparation for pushing off, the main phase – pushing off the surface, flight and the final phase – landing”.

How to jump long jump from a place?

Long jumping from a standing position is a good exercise for your leg muscles, but first let’s learn how to do it correctly. There are several basic elements in the jump that deserve a separate consideration, there are many nuances.

First, you need to learn how to put your feet in the starting position, then properly swing and push off. After the grouping during the jump and landing. If all of the above points you perform well, then the length of your jump will be impressive, believe me.

Long jump from a standing position

Tehnika

Starting position: feet at shoulder width (can be narrower, can be wider, depends on the individual characteristics of the person).
Feet should be parallel to each other, toes – close in front of the line of repulsion.
When preparing for the jump and performing the jump are flapping movements of the arms, hands as if pushing the body forward.
Raise your arms up, at the same time make a bend in the lower back and rise on your toes.
After that, smoothly but quickly enough lower your arms down, make an emphasis on the whole foot. At the same time, bend your legs in the knee and hip joints, bend your body forward so that your shoulders are in front of your feet and your hips are above your toes.
Perform a jump forward and upward at an angle of 35-40 degrees with a simultaneous push with both feet and a swing with both hands.

When performing a jump, the following mistakes are most often made:

stepping behind the push-off line or touching it;
performing a push-off with a preliminary jump;
pushing off with legs alternately;
leaving the place of landing back in the direction of the jump.

Exercises for the development of jumps

The main thing in jumping is explosive power, which helps to jump far. To develop it, you should regularly perform jumping exercises that are aimed at overcoming your own weight. These can be squats, jumps, multi-jumps on two legs, from foot to foot, on one leg.

You can use external weights, such as dumbbells, kettlebells, disks or barbell bar. In general, there is a lot of equipment and sports equipment, so there is a lot to choose from. The most important thing is to determine your own level and make a training program of appropriate exercises.

Below are a few exercises to improve the index of long jump from a place. The recommended number of repetitions for all exercises is five to seven.

One-legged jump over a bench

Tehnika

Stand on one leg next to the bench, the other bend at the knee.
Perform a jump and jump over the bench.
Swap the jump and do the same thing again while standing on the other leg.
You can either perform jumping jumps with progression or stay in place.
Try to push off with your foot.

Jumping over hurdles

Tehnika

Stand on both feet, bend them slightly at the knees.
Jump forward and upwards to overcome the barrier.
When you land, spring off the ground and immediately perform a second jump.
The barriers should be 90-120 cm apart.

Hops on the spot with 180 and 360 degree turns.

Tehnika

Stand up straight, legs slightly bent at the knees, straighten your back.
Push off the floor and jump up. During the push, start turning your body to the left or right.
While in the air, make a 180 or 360 degree turn, help yourself with your hands.
Land in the starting position.
Do not fall on straight legs, cushion yourself.
The jump should not be too high, do not bend your legs during the flight.
Your feet should stand so wide that you don’t lose your balance when you land.

Hops on the spot with a change of legs

Tehnika

Stand up straight with your legs slightly bent at the knees.
Perform a jump in place and land on your right foot, with the other leg bent.
Do not land on the straight leg, cushion it.
Push off with your right leg and change legs in the air.

Wide jumps to the side

Tehnika

Stand on your left foot and jump to the right side.
In the air, bend your push leg and land on your right leg.
Bounce off the ground and again perform a wide jump to the side.
Work your arms to jump further.

Hops with squats

Tehnika

Stand up straight, legs slightly bent at the knees, back straight.
Perform a jump and land in a squat.
Bounce off the floor and jump again.
Straighten up while in the air and again go into a squat.

“Russian dance”

Tehnika

Squat down, straighten your back, put your hands on your waist.
Start alternately throwing forward your right or left leg.
Try to perform the exercise quickly. Choose the pace so that you are comfortable and your legs are not braided.

Recommendations for training and benefits from them

Make a plan and stick to it, it is important not to take long breaks between workouts. But remember: if the load on one of the days was very intense, then the next two or three either do not work out at all, or have a light recovery workout. Pump the muscles of the legs should be carefully, without overstraining.

Alexander Kostarev: Thanks to such training improves the coordination of the body in space, balance and concentration training, increases the overall endurance of the body. Since these exercises are of high intensity, they help to burn calories and accelerate metabolism, and hence weight loss. When exercising at this intensity, the average person’s heart rate is accelerated, which will strengthen the heart and improve circulation. This means that there is a beneficial stimulation of the cardiovascular system.