? A long jump without a run-up from a standing position. The position where athletes stand on both feet is not limited. He is only allowed to leave the ground once when jumping. If his feet don't jump off the ground, then he will jump off after landing, which means that he has left the ground twice in a row, which is often used in track and field training. Standing long jump is one of the "reaching the standard" items, and it is a compulsory or optional item in the physical education senior high school entrance examination and examination.

20 14 《 National Students' Physical Health Standard 》 stipulates that standing long jump is a compulsory item in the annual physical fitness test of junior high school, senior high school and university.

The essentials of standing long jump

Standing long jump is the simplest and most effective means to test the explosive power of lower limbs and the coordination ability of the whole body.

Complete step decomposition: as shown in the figure.

Detailed explanation of long jump action subdivision

First of all, pre-swing, stand naturally with your feet left and right, not close together, and it is best to be shoulder-width apart. Then swing your hands forward and straighten your legs.

Then put your hands back as far as possible, lower your center of gravity and bend your legs downward.

Push your feet forward, while your arms are slightly bent and swinging upward. The whole person jumped forward and up, fully unfolded.

When landing, recover, lift your legs, stretch your calves forward, and swing your arms back hard at the same time, and then land to cushion. The timing must be buffered.

Matters needing attention

1. The forward swing can be summarized as "one stretch and two bends to lower the center of gravity"

2. Pay attention to the coordination of body and hands and feet.