How to jump high in sports meeting
High jump is a very challenging and exciting event in track and field, which requires athletes to have good explosive power, flexibility and skills. This article will combine the hot topics and hot content on the Internet in the past 10 days to introduce you to the high jump skills, training methods and precautions in detail to help you achieve good results in the sports meeting.
1. Basic skills of high jump
Success in the high jump depends on correct technique. Here are the four key steps to high jumping:
| steps | Action points |
|---|---|
| Run-up | Keep accelerating at a constant speed, and increase the stride length in the last few steps to prepare for the take-off. |
| Take off | Use one foot (usually the left foot) to push hard on the ground, and swing your arms upward to drive your body into the air. |
| pass | The body is arched, with the back facing the crossbar, and the strength of the waist and abdomen is used to control the body posture. |
| landing | Place your back or shoulders first on the pad to avoid injury. |
2. Training methods for high jump
To improve high jump performance, systematic training is essential. The following is the recommended training content:
| training type | Specific content | Frequency |
|---|---|---|
| strength training | Lower limb strength exercises such as squats, lunges, and calf raises | 2-3 times a week |
| flexibility training | Stretching, yoga and other exercises to improve body flexibility | every day |
| technical training | Decomposed action exercises for run-up, take-off and pole passing | 3-4 times a week |
| Explosive training | Quick exercises such as box jumping and rope skipping | 2 times a week |
3. Things to note when jumping high
High jumping is a high-risk sport and you need to pay attention to the following things to ensure safety:
1.Warm up thoroughly:Warm up for 10-15 minutes before high jumping, including jogging, dynamic stretching, etc. to avoid muscle strain.
2.Choose the right shoes:Wear professional high-jumping shoes or sneakers with strong traction to ensure stability when taking off.
3.Pay attention to landing posture:Keep your body relaxed when landing and avoid supporting the ground with your hands to prevent wrist injuries.
4.Step by step:Don't challenge too high a height at the beginning. Start with a low height and work your way up.
5.Maintain mental stability:High jumping requires a high degree of concentration, and you can relieve tension by taking deep breaths before the game.
4. Common mistakes in high jump and how to improve them
Beginners tend to make some common mistakes when jumping high. Here are how to correct them:
| Common mistakes | Improvement method |
|---|---|
| Unstable run-up speed | Practice a fixed number of steps to keep the rhythm consistent |
| Lean forward when jumping | When taking off, keep your chest and head up, and keep your body vertically upward. |
| Body stiffness when passing the bar | Strengthen waist and abdominal strength training and improve body control ability |
| Improper posture when landing | Practice your landings on the mat to develop muscle memory |
5. Nutrition and recovery for high jumping
High jumpers need to pay special attention to nutritional intake and recovery:
1.Protein supplement:Supplement protein in time after training to help muscle repair and growth.
2.Carbohydrate intake:Ensure enough carbohydrates to provide energy for training.
3.Hydration:Replenish water before and after training to avoid dehydration affecting performance.
4.Get enough sleep:Ensure 7-8 hours of sleep every day to promote body recovery.
5.Relaxing massage:Stretch or massage after training to relieve muscle fatigue.
6. Psychological preparation for high jump
High jump is not only a physical challenge, but also a psychological test:
1.Set reasonable goals:Set stage goals according to your own level and gradually improve.
2.Visual training:Repeat the process of a perfect jump in your mind to increase your confidence.
3.Coping with stress:Learn to adjust your mentality during the game and turn pressure into motivation.
4.Post-game summary:Reflect after each training or game to identify shortcomings and improve.
Through scientific training and adequate preparation, you will definitely achieve excellent results in the high jump event of the sports meeting. Remember, high jumping is a gradual process, and patience and perseverance are key!
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