Reverse press. Wide grip bench press. We study all the subtleties and secrets. Features of the reverse grip press

Jumping is one of the oldest disciplines in athletics. The school physical education program includes both long and high jumps. Thanks to the high level of jumping, the technique of playing volleyball, basketball, tennis and many other sports improves. Athletes often prefer a combination of strength training with jumping as they make the training process more varied and multifaceted, developing strength and agility, along with flexibility and speed. Long jumps contribute to the development of speed, repulsion force, coordination. The long jump can be made from a place, or from a run, in both cases a different technique for performing a jump.

GTO standards long jump with a run

Watch this video about the jumping technique:

There are 3 methods of jumping:

• With bent legs;
• in the form of scissors;
• "bent over".

To make a long jump from a running start, 4 interconnected parts are used:

• run;
• repulsion;
• flight;
• landing.

The run-up and repulsion in any jump are made using the same technique. Only the methods of grouping during flight differ. How successful the long jump will be largely depends on the run-up, consisting of 20-22 running steps (among women - 18-20 steps). A shorter distance does not allow you to develop maximum speed, and a lower speed, in turn, does not allow you to jump far.

In addition to a quick run-up, when making a long jump, you need to be able to stably put your foot on the bar and push off strongly, while maintaining balance during the flight, and then rationally land. The result of such a jump is primarily influenced by the take-off speed and the angle of repulsion. The length of the run is determined by the level of the athlete's running readiness. A preschool child needs a distance of 16-22 m for a run, and a high school student - 25-35 m. Among girls, the run is 2-3 m less than among boys.

To achieve the stability of the steps, you need to stand in the standard starting position for the run. Often one leg is put back. To prevent fluctuations in the length of the steps, the first one should always be performed the same in length. There are two types of run-up: with a gradual increase in speed, which can reach a maximum to the take-off, and with a rapid increase in speed and maintaining it until the take-off.

The first stage of the run is like a sprinter running from a low starting point. The torso should be tilted forward and vigorously work with the hands. By the middle of the run, you need to straighten your body and be in an upright position before the penultimate step. Towards the end of the run, with support, and sometimes slightly with an increase in the previously achieved speed, the jumper needs to perform the movement freely, without unnecessary tension, which will give him the opportunity for a quick and natural transition to repulsion. In order for the run to be more accurate, the athlete must make a control mark 6 running steps before a special board, on which he needs to step with his jogging foot. Repulsion should be done as quickly as possible. At the penultimate step, the body is slightly lowered. The length of the last step should be less than the previous one by 25-30 centimeters. Due to the accelerated setting of the foot on the bar, horizontal speed is maintained.

If a “slap” is heard when setting the foot, then the muscles of the ankle joint are weak. If the setting of the foot is elastic, it will be silent. During depreciation, the leg must initially be bent at each joint, and then straightened under the influence of the inertia of its body weight when approaching the vertical. In the course of repulsion, the hand of the same name to the fly leg is taken back to the side, the other is vigorously swung up and slightly inward. Starting straightening the push leg, the swing leg with an active movement from the hip must be moved forward and upward, straighten the torso, raise the chest and shoulders up. In any long jump method, the first stage of the flight (takeoff) is performed in the same way. The fly leg bent forward with the hip raised high should be placed forward, the push leg should be left behind, while assuming the “wide step” position. Next, the jumper performs movements corresponding to the jump method:

1. Jump with bent legs This is the easiest way. It is he who is studied in the school curriculum. After flying “in step”, the fly leg should be lowered a little, the push leg should be pulled up to it, and both legs should be pressed to the chest. So the athlete can take the position of the group, lowering his hands down. Before landing, he must straighten his legs, try to throw them as far forward as possible, with his arms pulled back.
2. Jump "bending"; This method is more efficient as it avoids rotation and makes the landing easier. After take-off, the fly leg must be lowered down and pulled back, as well as the push leg, the pelvis should be taken forward, with the hands to make an arcuate movement. The jumper should bend in the lumbar and chest parts, take the shoulders back a little. Then take the starting position and land.
3. Jump "scissors"; It is slightly different from the first two. In this case, the jumper does not need to take any fixed position in flight, but needs to perform almost the same movements as during the run, as if continuing to “run in the air”. After takeoff, the fly leg should be lowered down and pulled back, and the push leg should be brought forward. Further, when lowering the fly leg, the pelvis is brought forward. After that, you need to take the pushing leg back, and move the fly leg forward. The legs remain bent at the knees, the arms follow the rhythm of the movement of the legs. In preparation for landing, the jumper must connect his legs, pull them to his chest, and then throw them forward. When performing a scissors jump, 2.5-3.5 running steps are taken.

In each of these methods, the landing is the same. Bent legs should be raised so that the heels are slightly below the level of the pelvis, and then thrown forward. When throwing out the legs, the jumper must be in a tuck, which provides for a significant torso tilt, or a “sitting” position, which is more relevant for beginner jumpers. At the end of the landing, the legs bend and come forward.

How to prepare for the long jump with a running start?

At the initial stage, the jumper takes the starting position. This stage is quite important, since the strength of the push and the overall result of the jump are determined. To take the correct position, the following steps must be observed:

• stand on the starting line;
• spread your legs shoulder width apart;
• lower your hands down, with a slight abduction back;
• bend your elbows so that you can push your body forward;
• put your feet on your feet;
• bend your knees and hip joints, placing them at the level of your socks.

How to push back?

This stage follows immediately after the previous one, without stopping, when the body continues to move down by inertia, and the hip joints are unbent.

Hands must be thrown forward in the direction in which the jump is performed. To perform the second phase, the following steps are observed:

• sharply throw your hands forward;
• pull the hip joints forward;
• straighten the knee joints;
• lift your feet off the ground.

How to land correctly?

While in the air, the athlete should pull the knees to the chest and extend the body in a straight line.

When the flight stage is completed, you can lower your arms, take your feet forward. After you need to land properly. In order for the flight and landing to be performed correctly, the athlete must:

1. When landing, bring your hands forward, which will allow you to better maintain balance;
2. Bend your knees for a springy landing. At the same time, this allows you to reduce the load on the ligaments and joints;
3. Straighten your body upon landing and complete the exercise.

What you need to know about standing long jump

The standing long jump is considered an independent type of competition, the school physical education program provides. It is also often included in the all-around athletics program, or presented as a separate exercise. We will master the technique of a long jump from a place, you can develop your speed and strength qualities, sprinter skills.

Before you begin to analyze the technique of jumping from a place, you need to understand the exercise itself. Even at school, children are taught to perform this exercise. So, at the same time tearing off the surface of the legs, the jumper must make a jump so that the maximum distance is overcome in flight. After landing, the athlete must straighten up and complete the exercise by leaving the landing zone. The next step is to measure the length of the jump. The length is counted from the take-off point to the landing point. In this case, the touchdown point is the closest point of contact of any part of the body with the surface. According to the standards for school students aged 8-10 years, the standard is 120-160 cm, for schoolchildren 11-15 years old - 150-200 cm, for men aged 16-30 years - 200-240 cm.

Running long jump technique

Among the main tasks of training:

• Learning the technique of the long jump with a running start, in particular, this is correct:
• Repulsion with a departure in a step;
• Repulsion with a run;
• Landing;
• Movement in flight.

Improvement of technology:

• Long jump with short and medium run;
• Jumping with a full run and in a competitive environment.

How are long jump competitions held?

The runway must be at least 40 m long and 1.25 m wide. The pit must be filled with wet sand, well loosened. Its surface corresponds to the level of the surface of the runway. On both sides of the runway and the sides of the landing pit, a safety zone is provided, the width of which is at least 1 m.

The jumper pushes off with one foot and lands in a pit of sand. The length of the jump is measured from the contact point of any part of the body or clothing of the athlete closest to the bar in a straight perpendicular line.

A jump will not be counted if:

1. the jump was not performed, the athlete ran along the bar or along it, crossing the landing line;
2. the take-off was performed with a step or step on the measurement line;
3. repulsion was performed on the side of the bar;
4. the jumper touches the sand with some part of the body behind the landing site, losing balance after landing, or returning back along the landing hole;
5. applied any form of somersault while jumping.

What mistakes are made when jumping from a place?

Both school-age children and experienced athletes, when performing long jumps from a place, sometimes make typical mistakes that worsen their results. Including they:

1. move arms and legs inconsistently;
2. lowering legs prematurely;
3. do not fully straighten the knee and hip joints;
4. fall on contact with the ground.

It is also necessary to remember the importance of the warm-up and its significance. It is essential to prevent injury. It is also worth considering that learning how to jump correctly will only work with sufficient development of the legs and shoulders, as well as general physical fitness. That is why you need to strive to improve your overall strength parameters. To make the jump long and correct, you should follow some recommendations:

• be sure to study the technique of performing the jump - bring it to perfection;
• strengthen the muscles of the upper body with strength exercises;
• run more;
• train in other types of jumps: from a running start, from a place, in height, etc .;
• do stretching exercises daily;
• monitor your progress to improve achievements.

The run-up long jump technique can be divided into four parts: run-up, take-off, flight and landing.

Razbe. The run in the long jump is used to create the optimal speed of the jumper. The take-off speed in this form is closest to the maximum speed that an athlete can develop, unlike other types of jumps. The length of the run and the number of running steps depend on the individual characteristics of the athlete and his physical fitness. Leading athletes use up to 24 running steps with a take-off run of about 50 m. For women, these values ​​are somewhat less - up to 22 running steps with a run-up length of more than 40 m. The run itself can be conditionally divided into three parts: the start of the run, the acquisition of speed run, preparation for repulsion.

Start of run should be different. Basically, athletes use the following options: from a place and from an approach (or run-up), as well as with a gradual increase in speed and a sharp (sprint) start. The start of the run is important, as it sets the tone and rhythm of the run. It is necessary to accustom the athlete to the standard start of the run and not change it without prior preparation.

At the start of the run from a place, the athlete starts moving from the control mark, placing one foot forward, the other behind on the toe. Some runners perform in this position a slight swing back and forth, shifting the weight of the body either to the front leg, or to the back leg.

When an athlete initiates a run-up with a movement (approach or run-up), it is important that he accurately hits the control mark with a predetermined foot. It must be remembered that with an even number of running steps of the run, the push leg is placed on the control mark and the movement begins with the fly leg and vice versa.

After the athlete has completed the start of the run, takeoff speed set. Here the jumper performs running steps similar in technique to running short distances in a straight line. The amplitude of movements of the arms and legs is somewhat wider, the inclination of the torso reaches 80°, gradually assuming a vertical position by the end of the run. At the moment, it is extremely important to focus on elastic repulsion with each step, control your movements, run in one line without swaying in sides.

AT preparation for repulsion on the last 3-4 running steps, the athlete must develop the optimal speed for himself. This part of the run is characterized by an increase in the frequency of movements, a slight decrease in the length of the running step, and a slight increase in the rise of the thigh when it moves forward and upward. The push leg, straightened at the knee joint, in the last step is put in place of repulsion with a ʼʼrakingʼʼ movement back to a full foot.

The deviation of the shoulders back before repulsion is achieved by actively pushing the pelvis forward with the swing leg in the last step, which is shorter than the previous ones. It is not recommended to specifically bend it at the knee joint when setting the push leg, performing a squat. Under the influence of the take-off speed and gravity of the jumper, the leg itself will bend at the knee joint, and when stretching tense muscles, repulsion will be more effective.

Repulsion. This part of the jump starts from the moment the foot is placed at the place of repulsion. The foot is placed on the whole foot with an emphasis on the outer arch, some athletes put the foot from the heel. In both cases, a slight sliding of the foot forward by 2-5 cm is possible, this is especially observed when setting the foot from the heel, since there are no spikes on it and it can slide forward. This is also facilitated by the irrational setting of the pushing leg, located too far from the projection of the GCM.

The optimal angle of the jogging leg is about 70°, the leg is slightly bent at the knee joint. Beginning jumpers and athletes with insufficient development of leg strength are not recommended to artificially bend the leg at the knee, as the jumper may not be able to cope with the support reaction forces acting on him. In the depreciation phase (from the moment the foot is placed on the support to the moment of the vertical), in the first fractions of a second, there is a sharp increase in the reaction forces of the support, then their rapid decrease occurs. Under the influence of these forces, flexion occurs in the knee and hip joints. From the moment of the vertical, when the fly leg is actively extended forward and upward, extension is performed in these joints. Up to the moment of the vertical, there is an inconsistent increase in the reaction forces of the support due to the work of the muscles and the inertial properties of the fly leg and arms. The work of the muscles involved in the extension of the knee and hip joints begins even before the passage of the vertical moment, ᴛ.ᴇ. flexion in the joints has not yet ended, and the extensor muscles are already actively starting their work, effectively using the elastic forces of the muscle components. The movements of the fly leg and arm forward contribute to the transfer of the momentum of the masses of these links to the entire body of the jumper. Repulsion ends at the moment of separation of the foot from the support, while the reaction forces of the support are already negligible. The purpose of the repulsion is to convert part of the horizontal take-off speed into the vertical take-off speed of the body of the jumper, ᴛ.ᴇ. give the body initial velocity. The optimal repulsion angle is within 75°, and the optimal departure angle is within 22°. The faster the repulsion, the less the loss of the horizontal take-off speed, which means that the range of the jumper will increase.

Flight. After the body of the jumper leaves the place of repulsion, the flight phase begins, where all movements are subject to maintaining balance and creating optimal conditions for landing. The repulsion gives the GCM a trajectory of movement, which is determined by the value of the initial take-off speed of the body of the jumper, the take-off angle and the take-off height. The world's leading jumpers reach an initial speed of approximately 9.4-9.8 m/s. The lifting height of the OCM is approximately 50 - 70 cm.

Conventionally, the flight phase of the jump can be divided into three parts: 1) takeoff, 2) horizontal forward movement and 3) preparation for landing.

The takeoff in all jumping methods is basically the same. It represents flight in a step. After repulsion, the push leg remains almost straight behind for a while, the fly leg is bent at the hip joint to the level of the horizon ͵ the lower leg is bent at the knee joint at a right angle with the thigh of the fly leg. The body is slightly inclined forward. The arm opposite the fly leg is slightly bent at the elbow joint and is in front at the level of the head, the other half-bent arm is laid back. Head held straight, shoulders relaxed. The opposite movements of the arms and legs with a fairly wide amplitude and freedom of movement compensate for the rotational moment around the vertical axis of the body after the repulsion is completed. Next, movements are performed that correspond to the style of the chosen jump.

Flight phase of the jump ʼʼbending legsʼʼ the simplest, both in execution and in the study of technology. After taking off in the step position, the push leg is bent at the knee joint and brought to the fly leg, the shoulders are retracted somewhat back to maintain balance, as well as to relieve excessive tension in the abdominal muscles and the front surface of the thighs, which keep the legs in weight. Hands, slightly bent at the elbows, rise up. When the trajectory of the GCM begins to go down, the shoulders are sent forward, the arms go down in a forward-down motion, the legs approach the chest, straightening at the knee joints. The jumper assumes a landing position.

Jump in the way of ʼʼbending downʼʼ more complex and requires a certain coordination of movements in flight. After taking off and flying in a step, the fly leg drops down and back to the push leg. The hand in front goes down, joining the other hand; arms are straightened at the elbow joints; then, moving back, rise up. The jumper finds himself in a bent position and, as it were, maintains a pause, overcoming in this position a little less than half of the flight phase. After both legs go forward, bending at the hip and knee joints, the shoulders lean slightly forward, the arms drop forward and down. In the final part of the flight, the legs are straightened at the knee joints, the arms are pulled back. The jumper assumes a landing position.

The most difficult and most effective in terms of technique is the long jump. way ʼʼscissorsʼʼ. The more accurate name for this method is ʼʼrunning through the airʼʼ, because the jumper in flight performs 2.5-3.5 steps.

Landing. This final part of the jump is of great importance for its range. Preparation for landing begins with the last part of the flight, when the jumper's GCM descends to its height during repulsion. The jumper straightens the legs in the knee joints, the shoulders go in front, the arms, slightly bent at the elbow joints, are retracted as far back as possible.

After the feet touch the landing surface (sand), the jumper actively sends his arms forward, bending his legs at the knee joints and moving the GCM beyond the line of touching the sand with his feet. Some jumpers perform side slip landings. The turn is performed by moving through the back, i.e. back, while simultaneously bringing the other shoulder and arm forward. It must be remembered that bringing the arms forward prematurely will cause the legs to drop down and lead to an early contact with the landing site.

The increase in performance in long jumps from a running start depends on the strength of the legs, the speed of the take-off, the speed of repulsion and the coordination abilities of the jumper. An increase in take-off speed by 1 m/s allowed our leading jumper I. Ter-Ovanesyan to improve the result by almost a meter.

Run-up long jump technique - concept and types. Classification and features of the category "Technique of running long jump" 2017, 2018.

In long jump, there are 4 phases: take-off, repulsion, flight and landing. The faster the jumper scatters and the stronger it repels, the higher and longer the flight curve of its center of gravity.

takeoff run

The jumper uses the length of the takeoff in such a way as to put the pushing leg exactly on the bar with maximum speed. For men, the length of the run-up ranges from 35 to 45 m, for women and youth - from 25 to 35 m. The run-up must be carried out with uniform acceleration.

As the speed increases, the torso straightens and the last step is performed in an upright position. During the run-up, the running rhythm must be constant in order to ensure the correct placement of the foot on the block. By hard training, especially through accelerated running, the jumper develops his own rhythm (length) of the step. On the runway, 1 or 2 control marks are made, the last mark is usually 6 steps from the bar.

The transformation of forward motion into upward forward motion by repulsion should not entail a great loss of speed. To do this, it is necessary to change the normal rhythm of steps in the last 2-4 steps. Such a change in rhythm is characterized by a lengthening of the penultimate step by about 20 cm. A decrease in the last step provides a quick repulsion.

Repulsion

There are three phases of repulsion:

• active setting of an almost straightened leg on a bar;
• the occurrence of inhibition as a result of placing the foot on the bar and tension of the muscles of the leg, and thereby preparing for repulsion;
• actual repulsion.

The last phase begins before the center of gravity of the body has moved beyond the vertical. At the same time, the pushing and bent fly leg, as well as the arms, perform an energetic swing forward upwards. The faster the swing of the arms and leg, which is braked at the height of the shoulder girdle and hip, the more powerful the push will be.

Before and during the repulsion, the torso is straightened so that the line of influence resulting from the repulsion and swing slightly outstrips the center of gravity of the body and thereby provides a slight backward deviation, which, during the further execution of the jump, allows the jumper to take an advantageous position for landing.

If the line of influence is behind the center of gravity, a forward torque occurs and the jumper touches the ground prematurely. The speed and angle of takeoff when lifted off the ground at the end of repulsion determine the flight curve of its center of gravity.

flight phase

In this phase, the jumper cannot positively influence the change in the flight curve through movement. All subsequent movements are now aimed at maintaining balance and thereby preparing an effective landing. This applies to all jump methods.

Balance is best maintained when, after repulsion, the jumper slightly tilts the body back and simultaneously performs a running step in the air. However, bending in the lower back should be avoided.

The torso deflection ends shortly before the highest point of the flight curve is reached, because preparations for landing must begin in time. After the torso has been tilted back, the jumper in most cases has the opportunity, by tilting the torso forward, to raise the legs to a perpendicular position in the last phase of the flight, i.e. during landing preparations.

Landing

Just before landing, the torso again straightens somewhat, and the legs slightly lower. In this way, the theoretically largest jump length can be achieved. If during the flight phase the torso is not tilted back, the jumper is not able to raise his legs high enough and the jump distance decreases upon landing. All movements performed by the jumper during the flight phase are intended to ensure the longest possible flight.

Flight phase options

While the run-up and take-off techniques in the long jump are basically the same, the flight phase has 3 main variations: the step or leg jump, the arch and the scissors.

Jump "step"

After repulsion, the jumper maintains the vertical position of the body. The fly leg moves up forward, while the lower leg is slightly pushed forward. The pushing leg in the first part of the flight remains relaxed at the back and bent at the knee at an angle of almost 90º. In this “step” position, the athlete remains almost until the very beginning of the landing (hence the name of the jump). Only when pulling the jogging leg to the fly leg and starting to move the legs forward, the body begins to bend forward.

Leap "bending"

In this type of jump, after pushing off the bar, the athlete, having taken a step with the fly leg forward, lowers it down and performs a flight with legs lowered, laid back and bent at the knees, almost at a right angle. A variant is possible when the fly leg goes down, and the jog leg is somewhat moved forward, after which the jumper comes to a position typical of the "bending" method. To land, both legs simultaneously with the tilt of the body are thrown forward. Throwing the arms forward helps landing, while in flight they help maintain balance.

"Scissors"

After repulsion, the jumper performs 2½ in the air. less often 3½ steps. At the same time, it occupies an advantageous, slightly bent position, providing a good landing. A vigorous and high throw before landing the shins forward is a variant of this jump favored by many athletes, especially in the USA.

There are three ways to jump: "bending legs", "bending" and "scissors".
The long jump with a running start consists of four interrelated parts: run-up, repulsion, flight and landing.

The technique of take-off and repulsion in all variants of jumps is the same. Only the methods of grouping in the flight phase are different.

The success of the long jump largely depends on the run-up, which consists of 20-22 running steps (for women 18-20). At a shorter distance, you cannot reach the maximum speed, and at a lower speed, you cannot jump far.

Before the takeoff, one leg is forward, the body is tilted forward or both legs are slightly bent and spaced shoulder-width apart, hands on knees.

Strongly inclined torso, energetic movements of the legs and arms allow you to gain speed in the run-up already at the 6th running step. At the same time, the length of the steps is gradually increasing. Then the running speed increases more smoothly (up to the 16th step). In the middle part of the run, the body gradually straightens. The scope and activity of the movements of the arms and legs increases. The frequency of running steps and their length gradually increase in the middle part of the run. But here the athlete does not yet apply maximum efforts, but saves them for the last steps of the run.

The last 4 steps are very responsible in the run. It is important to perform them without losing the running speed, which reaches about 10 m / s or more. At the same time, you need to focus on the push. These steps must be performed freely, combining them with active hand movements. Here, the o.c.t. of the body smoothly decreases, especially at the end of the penultimate step with the swing leg, which is more bent at the knee joint than in the previous steps of the run, and is placed flat on the foot from the outer arch. Therefore, the penultimate step is the largest in the entire run-up (in I. Ter-Hovhannisyan's jump at 8 m 19 cm, the penultimate step is 2 m 49 cm, and the last step is 2 m 06 cm).

The last step is usually reduced to 30 centimeters or more. This is obtained as a result of a quick forward-up movement on the fly leg and a quick setting of the foot for a push. The body of the jumper is in a vertical position, the pelvis is moving forward. It is impossible to leave the pelvis behind at the moment of setting the push leg - this is a gross mistake.

The leg is taken out and placed on the bar with the usual running movement, performed only with a smaller amplitude, more collected, faster.

At the time of placing on the bar, the leg is almost straightened at the knee and hip joints (frame 3); the foot simultaneously touches the heel of the track, and the bar - with the nails of the spikes.

Noise when setting the foot ("slap") means that the muscles of the ankle joint are relaxed or weak. A firmer, flatter stance on the outer arch is always silent.

The jumper, advancing on the push leg, bends it at the knee and hip joints at an angle of 30-40 °. Active extension begins at the moment when the knee of the swing leg comes forward, and the body weight is completely distributed on the push leg (frame 4). The jumper immediately seeks to fully extend the jogging leg in all joints, energetically direct the body from the vertical forward and upward, and simultaneously raise the shoulders and chest. At the same time, he takes one arm back and raises it up to shoulder level through the side. The jumper at this moment is strongly extended (in the middle part of the body), directing the shoulders, chest and fly leg up - forward, and the push leg down - back (frame 5).

Having separated from the support, the jumper enters the flight phase. The first part of the flight ("walking" flight) is almost the same in all modes; running long jump.
There are several ways in which jumper movements can be grouped in flight.

In a simpler way - a “legs bent” jump - the jumper, after flying “in step” (frame 3), pulls the push leg to the fly leg, then both legs, bending at the knees, pulls them to the chest, tilts the torso forward, lowers the arms forward - down ( frames 4.5). Before landing, about half a meter, he straightens his legs in the knee joints forward, and takes his hands back in an arcuate movement. With such a grouping, rotation of the body forward or backward, loss of balance of the body in flight and premature landing are possible. As a result, the jump range is reduced.

In another way - "bending" - the jumper, performing all movements with a large amplitude, maintains a stable balance of the body in flight. The movement of the method allows you to throw your legs far forward for a landing. Characteristic in it is the lowering of the fly leg forward - down - back and a slight delay in this position, i.e. in the middle part of the flight (frames 3, 4).

At the beginning of the flight, the push leg is straightened, then it bends and pulls forward to the fly leg.

The hand, which is in front at the end of the push, unbends, goes down and in a circular motion through the side goes up. The other hand, moving backward through the side, also rises, and the fly leg goes down, the pelvis moves forward. At this time, the jumper bends in the thoracic spine (frame 4), and there is a slight delay. Raised hands begin to fall forward and down. At the same time, the legs bent at the knees are brought forward (frames 5, 6) and straightened before touching (frame 7). It is unprofitable to tilt the body towards the legs strongly.

It is recommended to land in a sitting position (frame 8), but in longer jumps it is usually very difficult to keep the legs straight forward; usually they begin to descend before landing, from which the length of the jump decreases to 10-20 cm. Therefore, it is more efficient to group in flight using the “scissors” method. These movements can be more accurately called "running through the air."

A significant difficulty in performing long jumps is the combination of a fast run-up with a powerful repulsion. It is on the improvement of these elements that the main efforts of the long jumper should be directed. All four phases of the long jump - takeoff, repulsion, flight and landing - are interconnected and equally important.

The run in the long jump is similar to running short distances. Its length varies in men from 35 to 45 m, in women from 30 to 35 m. For beginners, the run is shorter, for qualified athletes it is longer. It is very important that a constant run-up length be determined during training and training. This will allow the jumper to choose a stable run-up rhythm and confidently hit the take-off block with the take-off leg.

The length of the takeoff run and control marks may vary depending on the ground, wind, and the athlete's well-being. As you accelerate, the inclination of the torso constantly decreases and by the end of the run the body assumes an almost vertical position. By the control mark, the athlete must reach the highest take-off speed. It is as if squatting is performed at the moment of the penultimate, largest step. The last step is 20-30 cm shorter than the previous one. This allows the jumper to accelerate the setting of the push leg on the bar. The setting of the foot is performed elastically, as if by a raking movement under oneself, avoiding a blow. The foot is placed flat on the bar, with the heel and spikes touching the ground at the same time.

Repulsion is performed very quickly and sharply. It is accompanied by coordinated and energetic movements of the fly leg and arms: the fly leg, bent at the knee joint, is extended forward and upward to the horizontal position of the thigh; shoulders rise; hands make an energetic wave - one forward and somewhat inward, the other - to the side and back. The repulsion ends with the full extension of the push leg in all joints.

After pushing off the bar, the jumper performs a series of movements to maintain a stable position in flight and prepare for landing.

According to the movements of the jumper in flight, it is customary to distinguish the following methods of long jumps: "bending legs", "bending" and "scissors".

When jumping by the “bending legs” method, rotational movements of the body occur forward and towards the push leg. The forward twist forces the jumper to land prematurely, which reduces the result of the jump. To reduce rotation, it is beneficial to stay a little longer in the “step” position in the air. In the second half of the flight, the jumper pulls the jogging leg to the fly leg, raises his knees to his chest and lowers his arms forward - down or leaves them extended forward.

When jumping by the “bending over” method, the athlete in flight has a more stable position, which allows him to take his legs further forward when landing and thereby increase the sports result. The jumper in the air makes a movement with the fly leg, trying to step in the air as far forward as possible. After such a “flight in step”, the jumper bends vigorously: this facilitates the subsequent removal of the legs upon landing. Lowering the arms forward-down and actively bringing both legs forward, the athlete tries to touch the surface of the sand with them as far as possible. The scissors jump is the most effective. All the strongest jumpers jump in this way. Its essence lies in the fact that after repulsion, the jumper, as it were, continues running movements in flight.

Landing for all methods of long jumps from a run is carried out simultaneously on both legs in a sand pit. It ends with a deep squat and going forward or falling forward - to the side. Whatever way the athlete jumps, before landing, he must take out ("throw") his legs as far forward as possible, while tilting his torso forward and moving his arms back. The most beneficial in this case will be the “grouping”, in which the jumper is, as it were, in the “sitting” position. At the moment the heels touch the sand, the legs are somewhat apart and, as soon as they receive emphasis, they bend at the knees. Shoulders and arms are sent forward to avoid falling back.

The sequence in studying and improving the technique of running long jumps in various ways is basically identical and can be as follows.

Tactics of a long jumper in competitions. You need to arrive at the competition site in such a way that you can change clothes without fuss and haste, specify the time of your performance, start the warm-up and finish it in a timely manner. Preparing for the performance, the athlete must carefully look at the conditions, test the place of the competition and make the necessary corrections to the run. After the call, attention should be focused on the referee's commands and on the exact execution of the jump.

In the process of jumping, it is important to keep the planned plan in mind, focusing on difficult elements. Part of the time between attempts should be used for rest, part; to prepare for the next attempt. It is better to rest reclining, and 5 minutes before going to the jump, it is recommended to start preparing for the next attempt - walking, jumping, short jogging and muscle relaxation exercises. If any part of the technique failed in the previous jump, repeat the failed element several times.

projectile throwing

Throwing of sports equipment in athletics is carried out at a distance. The result of throwing depends on the skills of the athlete, the strength and speed of his movements. Throwing is performed in various ways: from behind the head (ball, grenade, spear), with a turn (disc, hammer), pushing (core). Sports equipment for throwing has a certain mass and shape, they are used taking into account the gender and age of those involved.

The following factors influence the flight range of projectiles: the initial velocity of the projectile; departure angle; the height of the point at which the projectile leaves the hand; air resistance.

The initial velocity of the projectile depends on the force applied by the thrower to the projectile, on the length of the path traveled by the projectile in the thrower's hand, and on the time it takes the projectile to cover this path. The longer the path and the shorter the time of application of force, the higher the initial velocity of the projectile. The preliminary speed of the projectile is created using the run, turn, jump of the thrower. This is achieved by "overtaking" the projectile in the final part of the run. Discus throwers perform such “overtaking” in the process of turning, javelin and grenade throwers - in the run, shot putters - in the jump.

The decrease in the time of impact of the thrower on the projectile with a constant path depends on the strength of the thrower and the speed with which it acts on the projectile. Therefore, one of the main tasks of thrower training is to improve strength and speed.

Having increased the speed of the projectile to the limit, the thrower in the final part of the movement (run-up, turn, jump) produces additional effort and releases the projectile at a certain angle to the horizon.

The projectile launch angle has a great influence on the result. Theoretically, the greatest flight range can be achieved at a departure angle of 45°. In practice, the departure angle is usually somewhat smaller (from 30 to 43°).

The height of the point of departure of the projectile depends on the length of the body of the thrower and the length of his arms. It does not have a significant effect on the result.

Air resistance reduces the horizontal velocity and range of the projectile. For projectiles that have a planning shape (disk, spear), air resistance can also play a certain positive role. As is known, the air environment in these cases creates lift, which increases the time and, consequently, the range of the projectile. The result in throwing heavy projectiles (hammer, shot), the air environment has little effect.

Throwing a grenade

Throwing a grenade is carried out from a place or from a running start. The greatest throwing distance is achieved when throwing from a running start.

The thrower holds the grenade by the lower half of the handle, the little finger is under its base, and the thumb is located along the axis of the projectile.

The run consists of two parts: from the start (starting position) to the control mark (15-20 m); from the control mark to the bar (7-9 m). In the first part of the run, the thrower picks up speed, in the second part he “overtakes” the projectile and throws.

The run begins with an easy run with gradual acceleration. The thrower hits the control mark with his left foot (when throwing with his right hand), after which he begins to abduct and “overtake” the projectile. Steps in this part are called throwing. There may be 4, 6 or more. The most common option is 4 steps. The retraction of the grenade back can be done in two ways: forward-down-back or straight-back. The advantage of the first lies in the naturalness of the movements of the hand with the projectile.

At the first throwing step, the shoulders turn to the right and lean slightly in the same direction, the hand with the grenade begins to abduct. By the end of the second throwing step, the rotation of the shoulders ends and the thrower is in a position with his left side to the direction of the run. The hand with the grenade is fully laid back and straightened. The third step is especially important for getting the thrower into a comfortable throwing position. It is called "cross" because the right foot overtakes the left and is placed crosswise in front of the left from the heel to the outside of the foot with the toe outward. The throwing arm remains straight. The shoulders and pelvis are turned to the right, and the left arm, bent at the elbow joint, is located in front of the chest. At the same time, the left leg is pulled up to the right and is ready for the next, fourth step. The fourth step is performed with the left foot, which, as if ahead of the actions of the right, is quickly brought forward and elastically placed on the heel, followed by the transition to the entire foot with the toe inward. Finishing the fourth step, the athlete takes the starting position to perform the final effort - the "snatch".

In the phase of the final effort, the muscles of the legs are turned on first, and then the torso and arms, and the thrower must maintain a stable support on the legs throughout the throw. The optimal launch angle of the projectile is about 40-42 ° to the horizon; a grenade in flight usually rotates vertically in the plane of flight.

After the throw, to maintain balance, the thrower takes a quick step forward with the right foot with the toe turned inward and, bending the leg at the knee joint, slows down the movement of the body forward. At the same time, he can make several jumps on his leg without touching the bar. Balance is maintained by the movements of the arms and left leg.

When throwing, it is necessary to strictly observe safety measures. There should be no people in the throwing area. Throwing is carried out only in one direction, the shells must be carried to the place of throwing in the hands (do not throw).

In the initial study of throwing technique, we recommend using a grenade with a long handle; it can be made by yourself from wood or other material. To develop the speed of movement when throwing a grenade, you can use lightweight shells and tennis balls.

Shot put

Shot put is performed with one hand from the shoulder from a place or from a jump.

In the initial position, the athlete stands on the right leg in the far part of the circle with his back towards the throwing. The left one is set aside on the toe a small step back. The left hand is raised forward-up, the back is straight. The core lies at the base of the fingers of the right hand, and its mass is evenly distributed on the index, middle and ring fingers, while the thumb and little finger support the core from the sides. The hand presses the core to the neck, the elbow is taken away from the body and slightly lowered.

Performing the starting grouping, the athlete squats on the right leg and on it makes a jump to the center of the circle. The work of the right leg is enhanced by an energetic swing of the left leg towards the front edge of the circle. The right leg is instantly pulled up with the shin "under itself" with the toe inward, placed on the front of the foot in the center of the circle. The left leg quickly descends not far from the segment and is elastically placed on the inner arch of the foot.

The final effort begins after lowering the left leg to the ground. From that moment on, the thrower actively pushes the shot. Straightening his right leg, he energetically sends his right thigh forward, turns his torso towards the sector and pushes out the core, finishing with his fingers. The final effort is carried out vigorously and quickly.

After the push, the thrower changes the position of the legs by jumping to the right, slowing down the movement of the body forward. Jumping helps you keep your balance and stay in the circle.

The jump is important to start as far as possible from the far side of the circle. The inclination of the body allows the shot to be placed outside the boundaries of the circle, thereby increasing the path of the thrower's impact on the projectile. The length of the jump from the right foot to the right is within U0 cm; the path of application of force to the core from the moment of landing on the right foot to the departure of the core is from 1.5 to 1.7 m. The angle of departure of the projectile is about 40 °.

Some throwers use a turn instead of a jump, which resembles the turn in a discus throw.

Bibliography

1. Isaev A.A. If you want to be healthy: Collection. - M.: Physical culture and sport, 1988

2. Korobeinikov N.K. Physical education. -M.: "Higher School", 1989

3. Milner E.G. I choose to run! - M.: Physical culture and sport, 1984

4. Ozolin N.G., Markov D.P. Athletics. Textbook. - M.: Physical culture and sport, 1972

5. Shedchenko A.K. Running for All: Collection. - M.: Physical culture and sport, 1984