Basic Long Jump Techniques to Learn
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Basic Long Jump Techniques to Learn
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The basic long jump technique must be understood by athletes. The long jump is a movement to jump forward and try to get the body to float in the air. The movement must be done in a fast way and perform a one-foot push to do the distance as far as possible.
The long jump is one of the popular athletic sports and is often contested in various world-class competitions, including the Olympics. When performing the long jump, athletes always combine speed, strength and agility to throw themselves off the kickboard.
Even though it looks simple, the long jump requires the mastery of correct basic techniques. These techniques must be learned when doing long jump sports.
Basic Long Jump Technique
Learning the long jump is not easy because you have to master the basic techniques first. The long jump is a combined motion of starting, repulsing, hovering and landing. The movement will be done repeatedly and between one another has a link. Mastery of these basic movements is an important part.
Here are the basic long jump techniques that you can learn:
Prefix movement
Preliminary movement or square off is the initial movement in the form of running in order to gain speed at the time when it will make a repulsion or jump. The prefix distances commonly used by long jump athletes are as follows:
Female athlete 30-45 meters
Male athlete 40-50 meters
As for the implementation of teaching in elementary schools, it can be adjusted to the abilities of elementary age children, for example for girls with a starting distance of 15-20 meters and for boys the distance is 15-25 meters. How to do a long jump start or square?
Can be adjusted according to the level of achievement, squares have a lot of variety, such as 10 to 20 steps.
The pace of running square off little by little before finally resting or leaving. The takeoff speed is maintained to a maximum until it reaches the starting board.
The waist drops slightly in the final step of the square off.
So by doing these steps it will be easier to start the initial movement.
repulsion movement
Repulsion movement is a change and movement of movement from horizontal to vertical movement that can be done quickly. Previously, the long jump athlete was preparing to push as hard as possible in the last step.
That way, the whole body will lift up and soar into the air. This can be done by changing the horizontal to vertical speed.
How to do a repulsion movement, as follows:
Swing your legs freely and quickly to a horizontal position. As much as possible maintain the movement.
Straighten the ankles, knees and waist at the time of repulsion.
Going forward and upwards. Roughly a 45 degree angle of repulsion.
Doing repulsion is not easy, but you can learn it slowly to get used to it.
Body posture movement in the air
In the movement of body posture in the air should be endeavored to be able to float as long as possible and be in a state of balance. It's important to straighten the base of your foot as quickly as possible in order to gain height and soar higher in this movement.
When rising, the body must be held in a relaxed state and then perform posture movements to maintain balance. Being able to maintain good balance allows you to get the perfect landing. The movement of posture is called the long jump style.
Landing motion
Next there is the landing movement, namely the time when it will land. Make sure your legs are straight down in front of you by lifting your thighs up. Then try to bend forward, both hands forward then land on both heels first and pass with bent knees.
This is done so that the body is not too far back and the head is bowed, then both hands are straight forward.
In essence, to master the basic long jump technique, you must determine the right distance from which to take off. Set a starting cadence and continue to hone a variety of takeoff, hover and landing techniques.
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