Ways and technique of a long jump with a take-off. Standards for long jump

Jumping in length is rightly referred to an acyclic type of exercise. For success in this sport it is necessary not only good speed data, but also developed physical qualities. Therefore athletes should be tall with relatively low weight.

History of the development of long jumps

For the first time this sport appeared in ancient Greece. He was part of the core of the pentatlon. The exact date for the appearance of jumps in length from the run-up to historians could not be fixed, but it is known that ancient athletes performed all exercises with cargo in hand. Most often, small dumbbells were dangling. 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 Oxford University. At the first competitions, a record was recorded, which was 5.95 m. For many years this achievement was not beaten by anyone.
However, the British Toswell and Lane - the first professional athletes, long jumps exceeded the threshold of 6 m. One in 1868 was able to reach the figure of 6.40 m, and the other - 7.05 m (1874). For more than 60 years, Lane's record (7.05 m) was an example to follow. However, in 1935, the legendary American jumper D. Owen was able to conquer the mark at 8.13 m. This record lasted until the 1960s, when the international association of track and field athletics was established. Since that time, all results and achievements have been officially registered.

As for the female category, the first record holder was the Japanese Hitomi in 1928, jumping to 5.98 m. The six-meter mark in 1939 was overcome by the German Schultz (6.12 m).

Jumps in length: ways

To date, there are 3 types of exercise techniques. These are such ways of jumping in length from a running start, like "bent", "bent legs" and "scissors". Each of them requires special skills and techniques of flight.

The easiest to learn and perform is a long jump, bending your legs. Its main nuance is a decrease in the tension of the muscle mass of the thighs and abdomen. For this, the athlete must bend and pull up to the flywheel jerking leg. The case needs to be tilted back slightly. Thus hands are taken out first forward, and then upwards. When the flight trajectory decreases, the grouping begins. Knees should be raised high, and the lower legs lowered freely. The body leans forward, and the hands move from the top forward, then down and back. At the time of landing, the legs should be straightened at the knees. The most difficult thing in this technique is keeping the balance.

The way "bent" requires a lot of training, since it has a very difficult rearrangement when repelled. During the flight, the athlete must lower his feet and then push it back as far as possible. Hands make a circular movement clockwise from the bottom up. At this point, the athlete is bent in the body. By stretching the abdominal muscles, it is easier to lift the legs when landing. Having flown two-thirds of the way, the jumper must make the shins as far forward as possible, straightening the knees. The downside of this technique is the fact that athletes can not realize all their speed capabilities.

The above-mentioned methods of jumping in the long run are very similar to each other. However, a variety of "scissors" refers to a separate and most complex category. Here during the flight the athlete must continue his natural movement (running through the air). According to the rules, a jumper must make at least 2.5 steps. During this action, the case must be slightly deflected backwards. Hands perform circular motions asynchronously with their feet to maintain balance. The grouping at the landing is standard.

Jumping in length: technique

The main task of this sport is to overcome the maximum horizontal distance during the flight. The technique of performing a jump in length requires an acyclic structure of motion. The effectiveness of training is determined by the ability of athletes to develop their speed. The key to the success of a long jump is not only the ability to quickly run up and strongly push away, but also the ability to move properly during the flight. This is the only way to achieve high results in this form. Also important is the technique of landing.

Professional athletes often use such methods of jumping as "bent" and "scissors". The reason for using them is the greatest efficiency in flight. The technique of performing a jump in length by any of these methods requires a high level of skill, excellent speed and strength. A well-developed coordination system is also important.

In educational institutions, the easiest way to exercise "bending your legs" is practiced. Jumps in length, the training methods which do not require much time and special skills, are very simple to perform even at a young age (9-10 years). In physical education classes, the instructor should pay attention of beginning athletes to the technique of flight and grouping. Otherwise, the probability of injury is high.

The phase of performing jumps in length is divided into several stages. Initially, takeoff and repulsion is carried out, after which the flight is in progress. The final stage will be landing.

How to start a run correctly

The main indicator of this action is the speed. On how quickly the athlete flies, the range of his flight depends directly, that is, the final result. The distance to the place of repulsion and the number of steps taken each athlete chooses himself. These are individual characteristics that are built on the basis of the physical characteristics of the jumper.

Professional athletes at a take-off at a distance of 50 m make approximately 22-24 steps. In women, the distance from the start point to the repulsive band is 40 m. This distance they conquer in 20-22 steps. In amateur ranks (for example, physical education), jumps in length begin with a running start of 20 m. At this number of steps taken is not taken into account.

The take-off is conventionally divided into 3 components: start, acceleration and preparation for repulsion. The first stage can be from a place or from an approach. The start of the run determines the further pace and strength of the jump, so he needs to pay special attention. When you start from the place the athlete starts moving from a specific point, pushing one leg in front of him, and the other - back to the toe. Here the important nuance is the rocking. When the body moves forward and backward, the athlete deliberately mixes the center of gravity, setting the optimal balance. Starting from the approach requires reaching the control point with a certain foot, after which the start counting starts according to generally accepted rules. When typing speed, the amplitude of the legs and hands should be as wide as possible. It is important that the inclination of the body reaches 80 degrees. By the end of dispersal, the trunk should take a vertical position. During the run, you need to move strictly in a straight line so that you can later push off the track comfortably and strongly. A few steps before the jump, the acceleration speed should be maximum. At this time shoulders should be turned back, and the pelvis is pulled forward much.

How to build on

Technique of a long jump from takeoff 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 away from the track, his final figures will be so high. It is worth noting that this part of the jump does not consist in one push by the ankle.

In fact, the repulsion begins with setting the foot to a special border mark. At this point, the foot rests on the outer arch, although some athletes shift the center of gravity from the heel to the toe immediately. In any case, the sliding of the foot forward should be from 2 to 5 cm.

Optimum repulsion in the long jump is achieved by a special position of the foot. The jogging leg should be tilted 70 degrees and slightly bent at the knee. Beginners are not recommended this position, because the leg muscles are not yet developed enough and the jumper can lose balance, in other words, do not cope with the reaction forces of the support that act on his legs and body. After the initial jerk from the surface, the hip and knee joints unbend. At this time, the flapping leg is moved forward and upwards, fully straightening. This moment is marked by a sharp burst of load on the muscular and inertial system of the jumper. This position in athletics is called the vertical. During repulsion, it is necessary to perform hand movements by hand. This will increase the resulting jerk strength.

The task of repulsion is to achieve the maximum vertical speed of departure from the horizontal movement (takeoff). The faster the jerk, the higher the jump height. The optimal angle of departure will be 22 degrees. Beginners are allowed any deflection of the body, but only along the axis of motion.

The correct technique of flight

After the repulsion phase from the track for the athlete begins the most difficult - the movement in the air. Flight is the most difficult to perform element. The technique of long jump requires not only maintaining the balance and correct position of the hull, but also creating optimal landing conditions.

The range and balance of the flight depends 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 jogging leg should remain behind the body for a while, and the fly leg should be bent to the horizontal level. Such a long jump technique is used for any method, even in "scissors". The body should be tilted slightly forward. Hands should be bent and directed along the axis of movement in different directions.

The flight phase depends on the way the jump is performed. As for the final stage, the trunk and extremities of the athlete must take a special position - the grouping. For an instant before landing, both legs should be straightened and pulled forward, parallel to the horizontal surface. Hands should perform circular movements to maintain balance, then they must be taken back as far as possible.

How to land correctly

Preparation for this phase of the jump begins at the moment when the flight path begins to decline. At this point, it's important to group properly. For efficiency, keep your legs in such a position that their longitudinal projection is at the most acute angle to the horizontal surface. The technique of long jump with takeoff also implies proper contact with the landing area. It is important to take care of leaving the flight phase. To do this, it is necessary to relax one leg, toward which a maneuver will be carried out, and at the moment of contact with the surface, deploy the body. Care is carried out through the back (back), taking out both the shoulder and the arm at the same time. It should be noted that premature removal of the trunk in this position can lead to the lowering of the legs and early contact with the surface.

Official rules

The results of jumps in length are determined in a straight line perpendicular to the bar, starting from the line of repulsion and ending with the track of the athlete (any part of the body). Exit from the pit is allowed only to the side or forward.

The long jump rules nullify the result if the athlete, when repelled, took up a line parallel to the bar. Also, the final indicators are not counted if the athlete has landed not within the pit or before the flight phase left a mark on the clay. The first touch of sand will be counted 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) score. The number of so-called chances is limited to 6 times. Exceptions are competitions in which more than 8 athletes participate. In this case, conducts a qualifying round of 3 attempts for each jumper. In the final part, 8 athletes with the best performance.

Generally Accepted Norms

In professional and amateur forms, the standards vary considerably. The standards for long jump for boys from 9 to 10 years are from 1.90 to 2.90 m. In girls at this age, the indices should be in the range of 1.90 to 2.60 m. By the age of 15, boys The norm is 3.30-3.90 m, while for girls it is 2.80-3.30 m.

In the semi-professional category (from 18 years), the indicators should be much higher. The standards for long jump from the take-off 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 obtain the title of "candidate for master of sports" jumpers need to exceed the amateur performance almost twice. For CCM, the norm is 7.20 m. As for the "master of sports", the permitted border starts from 7.60 m. The status of MSMK 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

According to the number of athletes with the best performance in this sport, the United States is uniquely in the lead. To date, the world record (long jump), belongs to American Mike Powell. At the open championship in Tokyo in the summer of 1991 athlete was able to conquer the mark of 8.95 m. A similar record for women belongs to the Soviet jumper Galina Chistyakova. In June 1988, it reached the level of 7.52 m.

The absolute world record (long jump from the take-off) by the number of phenomenal results belongs to the American Ralph Boston. From 1960 to 1965, he managed to exceed the others' and maximum maximums 6 times. The only Soviet athlete who could impose an American fight was Igor Ter-Hovhannisyan. He twice became a record holder in 1962 (in Yerevan) and in 1965 (in Mexico City).