立定跳远是下肢爆发力和全身协调能力的综合体现,其动作可分解为预摆、起跳、腾空、落地四部分。实践中,很多人感觉费很大的劲,但是就是跳不远。那是因为技术掌握的不够熟练,现在我们一起探讨其中的技术和方法。一、预摆两脚正确站位,两臂前后摆动。前摆时,两腿伸直,后摆时,屈膝降低重心,上体稍前倾,手尽量往后摆。注意上下肢动作协调配合。常见的两脚站法有:“两腿稍分”或“两脚与肩同宽”。然而,在实践中,前者尺度难以掌握,后者虽明确,却大些。我的建议是:两脚先站成立正姿势,而后以前脚尖为支撑点,两脚跟向两侧分开,直 Standing long jump is a comprehensive manifestation of lower extremity explosive power and body coordination capabilities, and its actions can be decomposed into pre-swing, take-off, vacate, landing four parts. In practice, many people feel great effort, but it is not far jump. That is because the technical mastery is not proficient, and now we work together to explore the technology and methods. First, pre-positioning his right foot, his arms swinging back and forth. Before the swing, legs straight, after the swing, knees lower center of gravity, the upper body slightly forward, hand as far as posed. Pay attention to coordination of upper and lower limb movements. Common two-legged method is: “legs slightly ” or “both feet shoulder width ”. However, in practice, the former scale is difficult to grasp, while the latter is clear and larger. My advice is: two feet first stand is set up posture, and then before the toe for the support point, separated from both sides of the foot on both sides, straight