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Xxx sports long jump

An article by Katie Bell, "Bilateral long-jump practice ups takeoff leg performance" provides an overview of the research findings.A bilateral exercise is one where the stress is placed on both limbs e.g. A unilateral exercise is one where the stress is placed on one limb e.g. A bilateral exercise is better for increasing overall muscle strength, but it may impact muscle balance, and unilateral exercise is preferred for developing muscle balance.

When first determining the number of strides in the approach run start by matching the number of stride with the athlete's age; The start of the approach run should be marked and the athlete should commence the start from a standing start.Some athletes use a 'walk on start' or 'run on start' that will provide more initial speed but if not consistent will impact the accuracy of the approach run onto the take off board.The athlete begins the run with a marked forward lean to develop speed but before they reach the take off board, they should be upright.The arms go overhead to slow down the rotation about the athlete's centre of gravity.The legs are then lifted upwards and forwards whilst lower the trunk.These algorithms are based on official approach speeds and distances collected over a period of ten years from junior and senior championships and Grand Prix events.

The speed, in metres/second (m/s), can be determined by timing the athlete between two markers set at 11 metres and 1 metre from the take off board.

These movements should be characterised by short radius (blocked), fast explosive actions.

The head should be carried in a normal position, in line with spine, and the eyes should be focused forward and slightly up. (2016) suggests that bilateral practice should be established early in youth long-jump training programs to improve the jumping performance of their dominant take-off leg.

The preparation for the long jump take-off begins in the later phases of the approach run.

The long jumper prepares for take off by sinking the hips and then raising the hips into the take off phase.

As the feet make contact with the sand, press the heels downwards and contract the hamstrings causing the hips to rise.