Consultation for educators “Methods of teaching preschoolers to stand long jump”

Long jump: types and features

There are several variations of this exercise. In principle, they are almost the same. However, they have some features that you should be aware of. This approach will lead to precise, correct execution and maximum results.

Description of the exercise

The main role in performing the length exercise is played by:

• powerful repulsion;
• balance maintained during flight;
• correct landing.

This exercise has two options:

1. Standing jump. To do this, you need to choose the right point for repulsion (start).
2. From a running start.

To jump far, you need warm-up and preparation.

In warm-up gymnastics for jumping, the following is performed:

• squats;
• calf raises with a barbell;
• jumping onto any platform;
• goose-stepping;
• rotation of the feet 90 degrees in one direction and the other.

From a running start

The exercise begins with a run-up, but during the flight you can use bending methods - “scissors” or bent legs.

Also, the following features are characteristic of running long jumps:

• the accumulated speed must be maintained at the moment of repulsion;
• when pushing, you need to change the position of the body at the right angle;
• When landing, your feet must first be moved forward, and then only upward.

The above four points should be practiced as often as possible. To get maximum results, you need to choose the optimal distance for the run-up before taking off. This approach will help you gain maximum speed.

From place

The main feature of the exercise is to lift your legs off the ground with such force that it will help you cover as much distance as possible while flying.

Rules for performing a jump

Long jump can act as one of the all-around elements. In addition, the athlete can perform them separately for his harmonious development. The skills of such jumps are not limited to applied knowledge alone, this exercise is a great way to develop speed and strength.

How are they carried out?

Standing long jumps, the standards of which are passed at school, have a certain technique of execution. Jumps are performed by simultaneously lifting both legs off the floor or ground. The main task of the jumper is to land a long distance from the starting point of the jump, and during landing, perform several correct movements, in particular: the jumper must straighten up.

Afterwards, you can come out of the landing and begin to measure the distance over which the jump was made. For measurements, it is necessary to draw a straight line from the point at which the jump begins to the point at which it ends . It is important to remember that the point of contact is the closest point where any part of the jumper’s body touches the floor or ground.

Initial training

To achieve good results, it is necessary to carry out appropriate preparation and strengthen the muscles of the lower extremities. Before jumping, a comprehensive warm-up must be performed. It will help prevent possible injuries.

Exercises that help you achieve the best results when jumping include:

• jumping out of a squat;
• barbell squats;
• dumbbell calf raises;
• jumping on a horse.

All these movements develop the muscles of the lower extremities, making the push more powerful. To make it easier to group while in the air after the push and before landing, you should perform exercises aimed at strengthening the abdominal and back muscles.

For example:

• pull-ups;
• push ups;
• stand in plank.

Thanks to multi-joint exercises, you can develop coordination. The better it is developed, the easier it will be for the athlete to control his own body in the air. In addition, you will need to perform a set of movements to generally strengthen the muscles of the body.

These include:

• deep squats;
• moving in single file;
• rotation of the feet;
• calf raises.

Each of these exercises is of great importance, because they not only strengthen the muscles, but also prevent possible bruises, injuries and sprains.

Standing long jump technique

Desire alone is not enough to learn how to jump effectively. First you need to learn the technique of long jump from a place or from a run.

Preparation before take-off

Taking the starting position is an important stage that allows you to concentrate and concentrate all your strength. Unlike the running long jump, here the initial phase is the starting line.

That is, it is necessary:

• with your feet shoulder-width apart, stand at the starting point;
• move your arms slightly behind your back (back), and lower them down with your elbows bent;
• bend the hip and knee joints at the level of the socks;
• fix your feet without lifting them off the ground.

Repulsion

The first repulsion should occur immediately after preparation. If you delay your readiness at this stage, then you will no longer be able to perform a long jump correctly from a standing position. Indeed, at this moment the torso begins inertial movement.

At the same time, during the shock period you need to have time to:

• make a sharp lunge with your hands in front of you;
• tighten the hip joints;
• straighten your legs (knees) at the joints;
• rise sharply from the ground.

Flight and landing

Correctly executed flight and landing will allow you to jump far.

During the flight you must:

• stretch your whole body to a straight line, smoothly straightening your knees;
• Before landing, lower your arms and bring your feet forward.

Contact with the surface should be easy and smooth for the jumper. For balance, knees are bent and arms are brought forward. This helps prevent injuries to the joints and their ligaments. When landing, you need to straighten up.

In addition, there are two important rules that will help you overcome the maximum distance when jumping from a standing position:

• the body should be at an angle of 45 degrees;
• You cannot land on perfectly straight legs and feet.

How to teach a child to jump rope in a day?

From time to time it is worth allowing your child to play with the apparatus so that he does not get tired from constant study. To have an interesting time, you should prepare for it in advance. We'll show you a few simple games where the jump rope is the key item:

• Salochki. An adult must twist the rope around himself so that it touches the floor. The children's task is to jump over it when it is under their feet. The one who is touched by the rope is eliminated from the game.
• Both players must take the rope at different ends and stretch it along its entire length. Then, at the command of one of them, both begin to shake the rope. Someone freezes first, stopping the movement. The second one’s task is to stop too, and as quickly as possible. The loser is the one who continues shaking longer without noticing that it is time to stop moving.
• "Wave". Children really like this exercise; three of them can do it. Two people should hold the rope by the handles, stretching it slightly. Then start spinning it synchronously so that it touches the floor every now and then. Now you can invite your baby to jump over the rope when its position is at its lowest, throwing it over his head.
• A simple game for very young children: throw a jump rope in front of you and walk along the resulting winding line.
• You can come up with several task-games for your student, pronouncing commands as they are completed. For example: do two jumps, twirl the rope in your right hand, jump with one foot.

Two children can twirl the rope while the third one jumps over it.

Much has been said about the benefits of jumping rope, and the fact that these exercises help strengthen the body has been proven at all levels (medics, teachers, psychologists). Performing jumping exercises helps strengthen muscles and, as a result, form correct posture, train the cardiovascular, nervous, and lymphatic systems, and develop coordination of movements of the legs and arms.

It should be noted that the notorious purchases “for growth” are inappropriate in this case. The projectile is selected to suit the height of a particular child. To do this, just place the middle of the rope under the foot of your leg (right or left) and pull the handles up (the legs do not bend at the knees). If the length of the rope is appropriate, the handles should be near the armpits. If the rope is longer or shorter, this will affect the ease of use by the child.

The recommended thickness of the cord is from eight millimeters, since a thinner jump rope will cause inconvenience for the child in mastering the skill of learning how to jump rope correctly.

Naturally, there should be no knots on the rope, since a blow during a jump is equivalent to being hit by a stone.

This projectile is suitable for girls and boys. It can be used from 4-5 years old. In order for the learning process and the classes themselves to be comfortable, effective and safe, it is necessary to correctly approach the issue of choosing a jump rope. Its length should correspond to the height of the child. It is advisable to buy an adjustable model.

To teach how to hold a projectile correctly, you need to place it in the child’s hands with a cord to the inside of the hands, which must be relaxed. The correct location is at the back on the floor. During the jump, the child must rotate the rope, turning not the whole arm, but only the hands. Legs should be slightly bent (required).

Sport is very important for children; it develops useful character traits: perseverance, determination, patience, discipline, the ability to overcome difficulties and many others. When children play sports, their energy is directed in the right direction.

Before you start training, you need to choose a suitable jump rope. They come in several types, but for teaching children the best option is a beaded jump rope. She is the most obedient, allowing her to jump on all surfaces and in any weather.

And beaded jump ropes are very bright and clearly visible, so children like them. The second important point is the length of the rope.

Not everyone knows an important feature: for children it is more natural to rotate their arms backwards - so you need to start with jumping with a reverse rotation of the rope.

This is easy to check: raise your hand up - it will first stretch forward, and then rise to the ceiling, but if we complete the rotation, it will turn backward.

Jumping rope is a popular children's entertainment and physical activity. To teach a child to jump rope, it is necessary to take into account several important conditions in order to avoid injuries. Attention should be paid to the choice of the jump rope itself, the age of your child and training technique. You can explore these issues in more detail below.

For the proper development of a child, it is necessary to introduce him to different types of physical activity. For example, teach how to jump rope. But parents often have a number of questions related to the rules for mastering this apparatus. Let's look at the main stages of training jumping rope for little ones.

Seeing children jumping rope, probably each of us remembers our childhood, sincere joy and cheerful laughter. This activity brings great pleasure to kids, because jumping with friends is so much fun, not to mention the huge health benefits.

Those who have encountered strength sports (for example, boxing) may have noticed that jumping rope is a necessary component of training.

Let's see what their benefits are:

1. strengthening the cardiovascular system;
2. prevention of scoliosis;
3. prevention of flat feet;
4. strengthening the muscles of the arms, legs and abdominals;
5. improved coordination of movements;
6. increasing the tone of the whole body;
7. training agility, endurance and attentiveness;
8. development of a sense of rhythm and eye;
9. improved sleep and appetite.

It is recommended to teach a child to jump rope no earlier than 4-5 years old. If your baby has health problems, it would be good to consult a doctor, because during exercise the heart rate increases greatly and a certain load is placed on the joints.

Pay attention to how your child is feeling and stop the activity at the first sign of fatigue. The load should be introduced gradually.

Before starting your workout, do not forget to warm up in order to avoid sprains and injuries, although jumping rope is the least traumatic activity compared to others (bicycle, rollers).

The following warm-up exercises can be recommended:

• jumping and running in place at an average pace;
• bending the torso towards straight legs to stretch the spine;
• squats;
• exercise “bicycle”, etc.

Equally important for comfortable and correct execution of jumps is the correct choice of equipment. It's not that difficult to do. When choosing a jump rope, pay attention to the following criteria:

1. thickness should be average (6-9 mm);
2. the handles should not slip, they should be comfortable to hold;
3. The length of the rope is determined individually. Ask the child to stand with his feet in the middle of the rope and spread his arms with the apparatus to the sides.

This will be the required length. It is recommended to cut off the excess rather than tie it up to avoid tangling and injury.

The process of learning to jump rope can be divided into 3 stages:

1. We teach a child to jump in place without a projectile. We draw the child’s attention to the fact that when jumping you need to land on your toes, and only then rest on your full foot. Jumps should not be high, 5-7 centimeters will be enough. The frequency should be approximately 50-70 jumps per minute. Having mastered this stage, we move on to the next one.
2. Learning how to properly rotate a projectile in your hands. To do this, we will not spare one jump rope and cut it in half. (Alternatively, you can use a rope or fold the rope in half.) We ask the child to pick up the resulting parts, first each separately, then both together. Show your child how to rotate the apparatus with the hand without using the shoulder joint. At this stage we do not make jumps, we only work with our hands. The rotation frequency is the same - 50-70 per minute.
3. At the third stage, we show the child how jumping and spinning with a skipping rope are combined. Dear parents, remember that children love to imitate, so demonstrate the exercises by your own example. The baby will grasp it very quickly, and all you have to do is make a little adjustment to the little athlete. This is a rather difficult task, because... Coordination, attentiveness, and sense of rhythm are involved. Do not skimp on praise even for the slightest success. It will strengthen the child’s self-confidence and give strength for further development.

Standing triple jump

This exercise is fundamental during athletics competitions.

The triple jump technique is characterized by the following stages:

1. Pushing off with both legs at the same time and flying. The actions are similar to classic standing jumps. Throw one leg out in front of you, bending it at the knees. In this case, the shin should look slightly forward and be lowered down. The other leg performs the function of holding back. After landing, bring the second (back) leg forward, thus preparing for the second stage.
2. Pushing off a second time and taking off again. Actions are performed similarly to the first push, with “raking” movements.
3. The third, final push before the main flight. The pushing leg should pull up to the fly leg, bend at the knee and move as close to the chest as possible.
4. Flight from a standstill and a successful landing. Having first lowered the fly leg to the ground, then the other and stood on the starting line, you need to immediately perform the jump, trying with all your might to lengthen the soaring phase in the air.

To achieve results, the swing movements must be performed lightly, and the thrusts before hovering must be strong and elastic.

Running long jump technique

Three takeoff options:

• right leg in front, left leg behind;
• the body is tilted slightly forward;
• the torso is tilted, the arms are lowered and rested on the knees.

The dynamics of the start are also determined by the jumper.

There are the following types of start:

1. Gradual, incremental. That is, at the moment of running, the speed increases gradually and increases sharply before repulsion.
2. Sprint. The speed increases sharply in the middle of the distance.
3. Fast. Before the finish line, the speed increases even more (approximately 11-12 m/s) and a push occurs.

As a rule, a quick start is typical for a running jump. Repulsion in any of the 3 cases occurs the same way:

• finishing the run, placing the foot on the starting line is performed by rolling from heel to foot;
• holding the leg almost straight for 0.1-0.11 seconds, the angle of the leg changes to 60-70 degrees;
• shock-absorbing the leg at the knee and ankle, a leg swing is performed;
• Having reached the horizontal position of the thigh, the lower leg is released forward;
• The departure angle changes from 60-70 degrees to 20-25 degrees.

At the moment of pushing, the arms should also be involved.

Swings are performed:

• with the left – forward, and then up and inward;
• with the right - back and away from you.

A stable, vertical position must be maintained during flight. Leg movements while hovering can be either scissoring or with bent legs. Landing is the completion phase, performed by grouping and extending the legs. In this case, the legs should bend at the joints, the torso should be tilted forward. Once you touch the ground, you cannot stop suddenly. You need to get out of the hole right away.

Long jump standards

Pushing off

Below is the standard table for standing jumps:

Table 1:

During the takeoff run

The standards for running long jumps are developed for professionals and separately for amateurs.

Table 2. For schoolchildren athletes:

Table 3. For professionals:

Basic criteria for performing a jump

Long jumps are divided into:

• preparatory stage;
• push;
• flying in the air;
• landing.

Long jump technique:

• execution begins with legs positioned shoulder-width apart, feet parallel and no step beyond the push line;
• pushing off with both legs at once, a swing is made with the arms, which are slightly pulled back and bent;
• the push occurs at the moment when the body begins to move downward by inertia (the main difficulty lies in the rapid and active “springing out” of the starting point);
• First, the arms are brought forward, and then the knees and hips of the legs are extended;
• after takeoff, the body begins to move horizontally, the jumper bends his legs and pulls them towards the chest, while simultaneously moving his arms back and down;
• landing on the heels with arms extended forward, knees bent;
• Having landed, the body straightens, the athlete takes two steps forward and moves away.

A game from childhood. How to jump “in a rubber band”: rules, detailed description, jumping patterns

Greetings to everyone and invite you to remember one game from childhood. A puppet photo sketch on the theme of games at school recess (here:) prompted me to find the exact rules of the rubber band game: what levels were jumped and schemes for combinations of jumps

. I found it and am sharing it with you all! Let this game be passed down from generation to generation and exist as long as possible!

******* Description of the game.

To play, you will need a piece of underwear elastic 3-4 meters long and participants of at least 3 people.

The rubber band is tied, forming a closed circuit, and stretched on the legs of 2 players, after which the 3rd participant begins the game: performs all exercises in order, moving to higher levels of difficulty (go through all floors in height from 1st to 6th, and then they change the width of the elastic band: from “latitudes” to “needles”) until it goes wrong (“stratified” - cannot do the exercise correctly: it gets caught on the elastic band, accidentally steps on it, does not jump out, does not jump, etc.) . In this case, he takes the place of one of those who held it, and that person comes out to jump. They continue from where they previously lost their way. On the upper floors the most complex movements are not performed.

If 4 players take part in the game, then they jump in pairs. Two stand in rubber bands, the other two jump in turns. If one “strategizes,” the other can “help out” him by completing the exercise for him without errors. Then both continue the game. Otherwise, they become “rubbed” and the other two come out.

If the number of players is more than 4, you can divide into teams.

When there are not enough players, that is, there are 2 or 1 of them, they pull an elastic band on a tree or stool (but this is no longer so interesting).

******* Difficulty levels by height (floors):

1 — elastic band is at ankle level 2 — elastic band at knee level 3 — elastic band at hip level (“under the butt”) 4 — elastic band at waist level 5 — elastic band at chest level (“under the arms”) 6 — elastic band at neck level

Difficulty levels based on the width of the stretched elastic band:

I - “Wide” - feet shoulder-width apart, or placed together (depending on the thickness of the players’ legs). All 6 floors (from 1st to 6th) jump at this width.

II - “Uzinki” - the elastic band is pulled on one leg instead of two. At this width, 3 floors jump.

III - "Needles" - the most difficult. The elastic band is pulled over the index fingers. The heights are set to floors from 1st to 6th.

******* Rules of the game. So, it all starts with the one who says in advance: “Our rules!”

- “hooks” count or not (this applies to shoes, the elastic band can get caught on straps, rivets), from here the following rule immediately follows - if they count, then you can take off your shoes or not;

— whether “slips” count or not (when in exercises you need to step on an elastic band, but the elastic still slips out from under your foot at the last moment);

- with stops (and how many stops) or without: for example, in “tens”, when one action needs to be done many times in a row, it is possible or not to stop the elastic band (it can move in the wind and interfere with the exercises) - this is called “stopping the sea” ;

- the ground and/or people are “hot” - this means that if you fall, you cannot touch the ground and/or people with your hands in order to hold on;

- Is it possible to “play tricks”, that is, to be cunning, to interfere with jumping, to say “go to hell” under the arm, to pull an elastic band; "gilda" is also invoked as a kind of supernatural force when it is necessary to resolve a dispute about whether a mistake was made or not; You can also “jump” the exercise with the words “Gilda will prove.”

******* The set of exercises and the sequence of their implementation in different versions of the game may be different

The first version of the game.

"Russian rubber bands"

1 – “tens” (repeated 10 times)

We stand to the left of the elastic band, jump with both feet into the middle, jump out to the right. We jump back the other way around from right to left. Only 10 times.

2 – “nines” (repeat 9 times)

We stand in the middle between the elastic bands, spread our legs while jumping and land on the outer sides so that there are two elastic lines between our legs. Again we jump with both feet into the middle.

3 – “figure eights” (repeat 8 times)

We stand in the middle between the elastic bands, jump and step on both elastic bands, jump - we return back to the middle.

4 – “sevens” (7 times)

The right leg stands between the elastic bands, the left leg stands outside. Jump with a 180 turn - changed the position of the legs, now the left is inside, the right is outside. Again we jump with a 180 turn and return to the starting position.

5 – “sixes” (repeat 6 times)

We stand with our left foot on the left elastic band, with our right foot on the right. Jump with a 180 turn - we changed the position of the legs, now the left one is on the right elastic band, the right one is on the left. We jump with a 180 turn and return to the starting position.

6 – “fives” (repeat 5 times)

We stand outside on the left side of the rubber bands. We jump, catching the left elastic band with our right foot and jump over the right one. As a result, the right leg ends up trapped in a triangle, and the left leg stands outside. Now we cross the left leg over to the right one in the center of the triangle, move a little to the left so as to expand the distance between the elastic bands, and jump out on the right side of the elastic bands.

7 – “fours” (4 times)

We stand outside facing the rubber band, jump forward - we land between the elastic bands, jump forward - we jump out, jump back with our backs (without turning) to the middle, we jump back with our backs to the starting position.

8 – “C” (3 times)

We stand outside facing the elastic band on the left, jump forward, catching the left elastic band with both feet, and jump onto the right one. We jump with a 180 turn, throwing the elastic band off our feet, and land outside on the right, facing the elastic band. Repeat in the opposite direction.

9 – “twos” (2 times)

We stand to the left of the elastic band. We jump by stepping with both feet (one in front, the other behind) on the left elastic band. Having jumped up with a 180° turn, we step with both feet (one in front, the other behind) on the right elastic band. Repeat in the opposite direction.

10 – “ones” (1 time)

We stand outside with our back to the left elastic band, jump up and grab the left elastic band with both heels, and land on the right one with both feet. We jump out on the right, freeing our legs from the elastic bands, and stop behind the elastic band and face it.

Game option two.

"German rubber bands"

1 – “simple”

Jump - legs on both sides of one elastic band, jump, legs on both sides of the other, jump out on the other side of the elastic band.

2 – “runners”

We jump, step at the same time - one foot on each elastic band, while jumping we change our legs, land on the elastic bands - do this 4 times, jump out of the rubber band.

3 – “steps”

We jump forward with both feet together, catching one elastic band, jumping over the other, then with one jump we free ourselves from the elastic band and jump out on the other side.

4 – “bow”

The right leg is on top of the first elastic band, the left leg is below. We jump onto the second elastic band so that we get a bow (right from below, left from above). With one jump we free ourselves from the elastic band and jump out from the other side.

5 – “candy (envelope)”

We jump with both feet together for the second elastic band, hooking the first one (we get a cross, inside of which we stand), we jump and step on both elastic bands with both feet, and jump out of the elastic band.

6 – “ship”

We start like in an envelope - we jump inside with both legs, jump and land so that both legs are “outside” the elastic, cross in one direction and the other, jump out of the elastic.

7 – “handkerchief”

We grab one rubber band with one foot, carry it behind the second (it turns out to be an envelope, but with one foot), jump and turn 180 without letting go of the rubber band, then we jump - we free ourselves from the elastic band and land so that our legs are on both sides of the second rubber band.

And in the form of diagrams:

"Russian rubber bands"

"German rubber bands"

I also found a few more diagrams:

“Threshki” Each action must be done, jumping on the spot each time - first 3 times, then 2, then one at a time. We stand sideways to the elastic band, jump three times in place, then for the first jump we transfer one leg over the nearest elastic band (three times in place), then we transfer the other one (so that both legs are between the elastic bands), and also jump in place three times, then we move one leg over the far elastic band (one-two-three jumps). Then, while jumping, we turn to the other side and continue the same thing, but jumping only twice. At the end, we again turn on the other side while jumping (the main thing here is not to get confused when to turn, not to make a mistake in the number of jumps) and jump only once.

“Leningrad” For each jump, a syllable is pronounced: “le-”, “-nin-”, “-grad-”, “-ski-”, “-e”.

“Moscow” Similar to “Leningrad” (at least at the beginning), look more carefully at the diagrams.

“Pencil” Jump on one leg, as in a simple jump.

“Needle” The elastic band should remain on one leg. The exercise consists of two parts: 1) Starting position - we stand facing the elastic band. We pull the far rubber band towards us with our foot so that it is in front of the nearest one, and step on it with both feet. We jump, release the elastic band and land with both feet on the nearest elastic band (without touching the far one). 2) Starting position - stand facing the elastic band. We pull the far rubber band towards us with our foot so that it is in front of the nearest one, and step on it with both feet. We jump, release the elastic band and land on the nearest and far elastic bands at the same time with both feet.

Let this wonderful outdoor game be passed down from generation to generation and exist as long as possible!

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Possible mistakes

To learn how to long jump correctly, you need to avoid:

• uncoordinated movements, which often cause confusion between limbs;
• stepping behind the starting line;
• premature lowering of the leg, especially before the final landing;
• incomplete straightening of the limbs;
• falls upon contact with the ground.

You need to choose the right moment to place the pushing leg.

We must not forget about warm-up exercises. Warming up prevents injuries. To learn how to long jump, you need to constantly monitor your health and physical fitness.

Important to remember

The decision to teach a child to jump rope should be made carefully. If your baby has chronic diseases or other contraindications, you should refrain from this type of physical activity.

When performing exercises, you need to monitor the child’s condition, avoiding overwork. An adult should alternate jumping with less energy-consuming activities. This will keep the baby interested in continuing the activity. Taking into account all of the above factors, an adult can easily decide how to teach his child to jump rope.

How to increase your jump length

The following will help you perform a standing long jump and jump further:

• perfect technique worked out;
• daily warm-ups, stretching;
• the ability to breathe correctly.

To increase your jumping distance, follow these guidelines:

• the execution technique must be perfect;
• strengthen your back muscles with exercises;
• run more;
• start practicing other types of jumps;
• Stretch your muscles thoroughly every day;
• learn to breathe correctly and deeply;
• track your progress.

Set of exercises

Squats, jumping from a semi-sitting position, jumping onto a hill.
The methodology for teaching standing long jumps begins with preparing and strengthening joints, ligaments, and analyzing the technique of the exercise itself. Training sessions include a variety of exercise options.

Ver.1. With barbell:

• 10 squats;
• 10 jumps from a semi-sitting position;
• 10 jumps to high ground.

Ver.2. With weight that varies depending on your own:

• 3 jumps forward with 60% of your body weight;
• 3 jumps with a weight of 50% of personal;
• 3 jumps with 40% body weight.

Var.3. A variety of jumps, with each new approach increasing the range:

• 10 jumps over obstacles;
• 3 jumps up, pulling your knees to your chest.

By doing all the complexes at least 2-3 times a week, you can increase the distance of your standing jump.

results

There are many exercises that can help you learn how to jump correctly and far from a standing position. Regardless of which of them you perform, you should not expect quick results. In standing jumping, determination, hard work, patience and planning are of great importance. A healthy diet is important to achieve good results.

Its basis is considered to be a healthy metabolism - the result of a balanced diet rich in:

• carbohydrates: vegetables and cereals (complex carbohydrates) and fruits, berries, refined sugar (simple carbohydrates);

  

• fats: seafood, fish, vegetable oils, nuts, seeds;
• proteins: eggs, fish, meat, egg products;
• vitamins: groups A, B, E, PP and C.

If you exercise diligently and regularly 2-3 times a week, the results will be noticeable. The length of the standing long jump will constantly increase and reach the desired standards. It is important not to overdo it: do not exhaust the body with heavy loads, even if it seems that it can tolerate them well.

At some point, overtraining will make itself felt - muscle pain will appear, the body will become weaker. To avoid such negative consequences, it is important to exercise in moderation.

Article design: Ilchenko Oksana

Working on technology

After completing the above exercises, you need to rest for 10-15 minutes and move on to practical exercises - practicing your technique in order to learn how to jump far.

First prepare your maximum swing. To do this, you need to rise on your toes. Further repulsion during long jumps depends on proper preparation. Then you need to move your own body weight forward and perform a standing long jump.

The peculiarity of the jump itself is that literally every leg muscle must push out the center of gravity at a convenient angle of departure.

At the landing stage, you need to stretch your legs as far forward as possible, while pulling your toes towards you. You need to touch the ground with your heels with your legs thrown out, and move your body to the side so as not to fall.

Three stages of training

Before learning to jump rope, beginners should master several exercises.

The first thing you should teach your child is to jump on two legs, landing on the toes and then lowering the foot onto the heel. You should not force the child to raise his legs high; five centimeters from the floor is enough (this will save energy at first and make the movement easier).

Before you learn how to jump rope, you need to master techniques for controlling the speed of its rotation. To do this, take the sports equipment in one hand (both handles together) and perform a rotational movement of the hand while drawing a circle with a jump rope. You need to make sure that the rope does not bounce when it hits the floor, so keep your hands at a certain level above the floor. The exercise is performed alternately with the right and left hands in forward and reverse motion (forward and backward).

The next stage of preparation is a combination of the first two exercises. The rope is held with one hand (both handles) on the right or left side. Simultaneously with the rotation of the projectile, half-toe jumps are performed. You should monitor the coordination of movements (the flight occurs while the rope touches the floor). The exercise is also performed in forward and reverse directions.

1. When starting training, tell your child what a jump rope is. Take it in your hands so that it is behind and touches the floor. Show how you can jump. Let your child hold the new sports equipment just like you do.
2. Now you may need a cut jump rope. With its help, the baby will learn to work with his hands, and not with his whole hand. Twist the rope first with your right hand, then with your left hand, then both halves with both hands together. The arms are slightly bent. If the child is older, this technique can be practiced by simply holding a doubled rope in one hand.
3. Before mastering the jumping technique, take time to do this exercise: rise onto your toes, then roll onto your heel. Take the rope as in the first point and throw it forward. Step over the jump rope. Then roll from toe to heel again, throw the rope over again and step over. Do exercises together.
4. Now another exercise. Step with your right foot, throw the rope over, jump on your right foot, step with your left foot, then with your right. Step with your left foot, throw the rope over, jump on your left foot, step with your right foot, then with your left. At the age of 4 to 5 years, such exercises may take several months. The baby gets used to the jump rope.
5. During training, you can play tag as much as you like: an adult spins a jump rope around himself, children learn to jump over. Make sure you jump correctly; you need to land on both feet, on your toes, on your balls, softly, with your legs slightly bent, then lower down onto your entire foot.
6. Give children freedom, let them come up with new jumps and games. Be prepared for the fact that it will take them a long time to learn to jump several times in a row.

Records of world athletes

To make standing long jump training more productive, below are the results of athletes who have set world long jump records.

As you can see, no one has been able to jump over Mike Powell since 1991. The situation is similar among women. Galina Chistyakova, a USSR track and field athlete, broke the world long jump record back in 1988, which no one has yet been able to improve.

Recommendations from professionals

When teaching long jump, professionals advise:

• Before you jump, you need to study each phase of the technique and try everything gradually;
• for standing long jumps, warm-up exercises are provided that must be performed without fail, ranging from regular stretching to cross-country running;
• for maximum acceleration, it is important to do arm training, plyometric training, and go to the gym to do physical exercises with weights and loads;
• when the athlete trains other variations of jumps, the result improves at maximum speed;
• the most active pulling of the knees to the chest should be done at the push stage, then the push leg is brought forward;
• Landing should not occur on straight legs. This is a direct path to injury.

It is necessary to constantly monitor personal results, make adjustments to the training program and improve performance.