如何提高立定三级跳远成绩（How to improve standing three jump long performance）.doc

如何提高立定三级跳远成绩（How to improve standing three jump long performance） How to improve standing three jump long performance Three class standing long jump is a physical examination project of sports candidates, it requires candidates with good jumping ability, balance ability, coordination ability, training means a three class standing long jump project itself is a body comprehensive ability development, has very important significance in sports training candidates. Preliminary pose: preliminary posture should be reasonable to relax, it plays a very important role in the whole process of the long jump, reasonable posture should be parallel to the standing feet and toes forward or slightly wider shoulder width, arms on the move, the high center of gravity, a deep breath, and then relax arms hem, knees squat, the leg to maintain proper angle (125 degrees to 140 degrees), the upper body slightly forward, the whole foot, arms swing to rear the highest point, so the center of gravity projection points in between feet slightly before. First jump: there is a big difference between standing three long jump and three long jump. The first jump starts from the stillness, and has no higher initial speed. So to maintain a relaxed rhythm in the whole process, the take-off speed and push off the ground when the pedal angle of 50 degrees to 60 degrees is appropriate, when the power take-off weak side leg as the first jump jump leg, after the jump with both feet at the same time attention force, vacated after the take-off leg strong initiative to do the lifting, so the center of gravity point projection forward, landing leg force actively under pressure, knee and ankle joints to relax, the first jump is mainly two or three jump initial speed higher, mainly to maintain a good relax jump, too high or too far will support the burden of landing. Second jump: This is the key technology of three class standing long jump jump, jump to the end of the first, the body moved to the center of gravity