Technique of long jump from the place. How to make jumps from a place

Jumps in length from the place allow you to check the level of jumping, and also test the strength of the legs. They are an independent type of competition only at the school level. At the same time, jumps are considered an excellent training exercise, which allows the athlete to develop the physical qualities in a complex manner. The correct technique of long jump from the place is capable of significantly improving the result, so do not neglect the theory.

How to perform a jump from a place

Before carrying out the control tests, you should always practice a little. Before you make jumps, you need to get acquainted with the theory. There are the following stages in the exercise:

• Preparing for repulsion. At this stage, the athlete takes the right pose to make the most powerful push. To perform the exercise, a man stands at the line, with his legs spread over the width of his shoulders or slightly narrower, then he raises his hands up, simultaneously rising to his toes and caving in the lower back. Then comes the reverse movement. Hands fall down and are withdrawn back, legs are put on all foot, thus knees and a hip joint are bent, the body is taken out hardly forward.
• Repulsion . It begins when the hip joint is straightened, hands must be thrown forward at the same time. Completion of repulsion by unbending the knee joints and tearing off the feet from the surface.
• The flight . After pushing away, the body of the jumper is stretched out into a string, knees are pulled to the chest. In the final stage of the flight, the hands fall down, and the feet are brought forward.
• Landing . When the feet touch the ground, the hands must be pulled forward to maintain balance. The legs are bent at the knee joints, the landing must be elastic. Stopping, the jumper straightens and leaves the testing area.

Leap from the place. TRP standards

In Russia, it was decided to revive the old Soviet tradition - the TRP. A set of tests included jumping from the spot.

The standards are as follows.

Women

Process Features

The tests are carried out in a special hopping sector equipped with the necessary equipment. Shoes should not slip on the surface. The participant stands near the line of repulsion, assumes the starting position and performs the jump. The judge monitors compliance with competition rules. 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 made not directly, but diagonally, a perpendicular line is drawn from the landing place to the length measurement scale. Therefore, the correct technique of performing the jump from the spot is very important.

The jumper is given 3 attempts, the best is taken into account. The result is not counted in the following cases:

1. An intercept behind the line and its touch when pushing away.
2. Repulsion occurs not with two legs simultaneously, but in turn.
3. The jump is made with a jump.

Common Mistakes

Any errors in the performance of the exercise suggest that the technique of long jump is not sufficiently worked out. The most common errors are:

• Uncoordinated movements of hands and feet . To prevent this error, it is necessary that the technique of long jump from the place has been worked out. For these purposes, an imitation of movements on the spot, in the vise and with a slight jumping is suitable.
• Legs go too early. The reason for this is the weak muscles of the abdomen and back. It is desirable to work out additional leg movements in the vise.
• Incomplete extension of the knee and hip joints with repulsion indicates that the jumper is too rushed to perform the exercise, therefore the repulsion time becomes too short.
• Small amplitude of movements by hands. Requires additional machining.
• If there is insufficient forwarding of the hull forward , a jump in height from the place, rather than in length, can result.
• Fall when landing. There can be several reasons: the inability to properly group in the air, the early straightening of the legs, the weight falls on one limb, the inclination of the trunk in flight, too much forwarding of the legs. Each case must be worked out separately.

Technique of a triple jump from a place

The triple jump is slightly different from the usual one. There are three steps-repulsion. The initial push is made from two legs in a manner similar to a simple jump. However, the work of the body in flight is significantly different. After repulsion, the hip of the leading leg is withdrawn 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 doing the "jumping in step" exercise. Then the leading limb is put on the ground and repelled from it, and the second one performs an active swing forward, thereby helping to make a more effective movement.

So the first step is executed, in the second the legs are swapped, in the third, a grouping similar to a simple jump is performed: both limbs are pulled to the chest, and then straighten and stretch forward. The long jump technique is the base for the flight after the last repulsion. Then comes the landing.

Common Mistakes

The technique of performing a jump from a place is almost the same as for a triple one. Therefore, all the remarks above will also be valid in this case. However, some specific difficulties are added to them. Thus, when performing a triple jump, the strength of the foot becomes very important. If it is not sufficiently developed correctly, the exercise will not succeed.

The most problems occur when you perform the steps. In this case, you should focus on the exercise "jumping in step", because It is the basis of this movement.

Another big problem is skidding the trunk to the side, when the athlete deviates from the straight line and it turns out that he jumps zigzag. This may be due to the fact that a person tilts the body or head too much, drops hands early. In this case, it is necessary to further work out the flies and monitor the consistency of movements.