During a long jump, you pick up speed, moving in a horizontal plane, and then transform this power to jump in a vertical plane. In order to make this possible, the athlete needs to fully develop. To begin with, remember, what are the stages of the long jump.
The jump begins with a run, and then you push down on the ground followed by a flight phase and the landing. For women the length of the run must be equal to 30-35 m, and for men 40 to 45 m. For the maximum length run you need to learn how to gain maximum speed for short distances. Before you take a comfortable run-up starting position – place one foot slightly ahead of the other at the control mark.
Also on takeoff you can go from an easy walk. During the run begin to gradually increase the speed to reach the maximum at the moment of push off the ground. Ensure your body while pushing it in a vertical position, and the leg you push off from the earth, was tense and bent in all the joints, throwing the body of inertia up.
Flight leg point sharp movement forward and upward, with one hand take back and the other forward and upward. Straighten the knee the leg flapping and her hands hold the balance in flight. Closer to the landing down the flight feathers of the leg, tighten to her shock foot, pull your knees up to your chest and put your hands down and back.
Straighten your knees and move them forward as much as you can. When landing, bend your joints and slightly tilt the torso forward.
For successful execution of the jumping exercise regularly, run on a short distance, measuring the result and jump high with a running start. In training you have to include a General warm up with slow Jogging and stretching, sprints, long jump from place, which are carried out in several stages with a gradual increase in distance, jumps, jumps with a running start, running from a low start, Jogging.