Long jump and high jump are compulsory sports in the nine-year basic education in China, and they are also unfamiliar and difficult sports for most people. So how to practice and improve is the correct and effective method? I have sorted out all the knowledge about height adjustment, hoping to help everyone!

High jump mode and skill 1 1, leap high jump

Jumping high jump is a main way of high jump taught in many schools now, and it is also the easiest and easiest high jump technique to learn. The high jump requires athletes to take off from the side of the pole and cross it. The whole process needs to be done in one go, and it can't stop, otherwise it may not be able to pass the pole. It is easier to learn the action steps of high jump in daily training.

1, run-up The leap high jump starts from one side of the swinging leg, and the run-up route is basically a straight line, and the run-up angle is generally 30-60 with the crossbar. Before the formal run-up, the tread point should be measured in advance, and the distance between the take-off point and the projection line of the crossbar is generally 60-80 cm. The overall run-up is generally10-15m, and the number of steps is 6-8. The speed of the last few steps should be accelerated, the penultimate step is the longest and the center of gravity is the lowest. When the swing foot touches the ground, the knee bends slightly and moves forward. Kick your hips to get ready to jump forward. The last step is a little smaller, let the upper body move forward quickly, send the hips forward, and make full preparations for the transition from horizontal speed to vertical speed.

2. take off. The leg far away from the crossbar should be used as the jumping foot in high jump. In the last step of the run-up, the take-off leg drives the calf to stretch forward quickly, and then the foot follows the ground and quickly transitions to the sole of the foot. Then, driven by the hard extension of the swing leg and the horizontal speed of the run-up, the center of gravity of the body moves forward quickly, the upper body keeps up in time, and the take-off leg bends its knees to cushion. When the body's center of gravity moves above the take-off point, the take-off leg is quickly extended, and the three joints of hip, knee and ankle are fully pushed into a straight line, swinging the knee joint of the leg.

3. land over the pole. After take-off, the body keeps rising, and the swinging leg swings upward actively. When the heel crosses the height of the crossbar, it swings to one side of the crossbar, so that the foot, calf and thigh of the swinging leg pass through the crossbar in turn. At the same time, the take-off leg is lifted up actively, the knee is close to the chest, the calf naturally swings parallel to the crossbar, and then the upper body is lifted. The arm at the same side of the swing leg rotates downward with the swing leg to drive the body to rotate inward along the longitudinal axis, so that the upper body and buttocks can pass the bar smoothly. The take-off leg lifts the swing leg and presses down around the crossbar, and the swing leg touches the ground after crossing the crossbar.

Methods and skills of high jump. Fosbury-flop high jump

First, the technical factors of run-up

(1) technical features The main feature of the run-up of the fosbury flop is the oblique run-up, and the run-up line is generally "J". Its advantages are:

1, the run-up preparation section is a straight line or a curve with very small refractive index, so the whole world is conducive to speeding up and exerting speed.

2. It's gentle when the diagonal line is connected. Of course, it can prevent interruption or deceleration.

3. The diagonal refractive index changes from large to small, which makes the human body gradually increase the internal frequency.

4. The last step forms an angle of about 20 to 30 degrees with the bar to ensure that the body has an appropriate vertical offset distance relative to the bar after turning.

(2) Run-up technology The run-up task is to obtain the necessary level rate and play a special role in improving the actual effect of smooth crossing. The run-up of fosbury flop is generally 8 to 12 steps, which is divided into straight run-up section and diagonal run-up section.

1. Straight-line run-up technology: similar to short-circuit fault midway running technology. When running, the center of gravity of the human body is high and stable, the upper body stretches forward moderately, the back pedal is strong enough, the front swing bends the knees actively, and the arms are coordinated.

2. Diagonal run-up technique: The human body gradually leans inward, increasing the swing of legs and arms on both sides, and keeping the head and body in a straight line. The whole run-up process needs to be obviously accelerated and has a strong sense of rhythm, especially in the last two steps, and the last step is faster.

Secondly, the run-up classroom teaching of fosbury flop is prone to problems.

(1) refractive index difference of diagonal run-up: In the study and training of diagonal run-up, the problem of inaccurate diagonal run-up often occurs, and the following types of inaccuracies will occur:

Incorrect 1: In the run-up, the introversion of the human body does not increase slowly, but increases at the beginning when it enters the diagonal, and stands up when it runs to the last two steps, which is mainly manifested in the unscientific situation of running straight on the run-up line.

Incorrect 2: In the run-up, the introversion of human body has not changed, which is mainly manifested in the unscientific running arc on the run-up line.

Incorrect 3: In the run-up, the introversion of human body will not change greatly, which is mainly manifested in the unscientific situation of beating around the bush in the run-up. The reason for inaccuracy is that students can't master the technique of oblique run-up, can't produce proper diagonal lines, and can't control the inward transition of human body with the help of proprioception.