We master high jumps and long jumps from a running start.

How to diversify your aerobic training? After all, monotonous running around the stadium is so boring and ordinary. You can effectively diversify your aerobic training with the help of jumping. Moreover, this is an excellent shake-up for our body. This article will tell you how to add high jumps and running long jumps to your athletics training. It’s clear that a professional track and field athlete will find little new here for himself, but for ordinary, ordinary people, as they say, this is just the thing.

At the same time as learning running, start mastering the running long jump with the “bent legs” option - the easiest way for an inexperienced beginner to master it. After a month, having learned completely new movements, strengthened muscles and joints, you can move on to mastering the high jump technique using the “stepping over” method - also the simplest option of all the available techniques in the athlete’s arsenal...

Basic elements of the long jump:

1. I) take-off run,
2. II) repulsion,
3. III) flight and landing.

The length of the jump increases depending on the acceleration of the run-up (20-30 m), the precise hit on the block for take-off, the power and speed of its straightening with the simultaneous extension of the swing leg forward and upward and the upward movement of the arms and shoulders.

The last step is made shorter, the leg is placed on the block with the entire foot and almost completely straightened. To learn how to combine a run-up with a push, jumps are performed with flight “in step” with 6-8 take-off steps. Having mastered the technique of flying “in step”, begin to learn the formation. After a sharp movement forward and upward towards the swing leg, pull up the push leg. Then bring both closer to your chest, lowering your arms. When landing, the legs are straightened and thrown forward as far as possible, and the arms are pulled back. After studying the elements of the long jump “bent legs” in the 10th-12th lesson, you can conduct a competitive test.

1. I) take-off run,
2. II) repulsion,
3. III) crossing the bar and landing.

An energetic run-up is carried out at an angle of 35-45°, pushing off with the foot farthest from the crossbar 50-70 cm from the edge of the pit. At this moment, there is an energetic swing forward and upward of the leg closest to the bar, and at the highest point of the flight, the swing leg is stepped over and lowered behind the bar.

The proposed simple techniques make it possible to perfectly develop jumping ability, as well as strengthen the muscles of the legs, switching their monotonous weekly work from squats with weights to a new type of physical activity, which will only have a positive effect on their tone, strength and relief. After all, the basic axiom of training sounds correct: the more varied your training, the more effective it is!