Run-up in high jump
Run-up is to obtain a certain forward speed and create good conditions for fast and powerful stepping and jumping. The run-up distance is generally 6 to 8 steps, and the run-up angle is related to the over-pole posture, ranging from 25 to 90. When running up, it is required to accelerate evenly under the condition that the center of gravity moves forward smoothly, so as to run easily and naturally. The last 3 ~ 4 steps of the run-up should be to lower the center of gravity. In the action structure, it is different from ordinary running: the upper body leans forward slightly, the arms move greatly, and the heel touches the ground first and then rolls to the forefoot quickly.
Step jump in the high jump
Step jump is the most important link in high jump technique. Its function is to make the human body soar to a certain height before crossing the crossbar. The basic requirements of stepping and jumping are: the direction should be positive, so that the body can be fully promoted and leap forward. When the last step of the run-up is supported by swinging legs, you should actively kneel and send your hips, bring your thighs with your calves, hook your toes and send your hips forward, and roll the ground quickly with your heels first. Because of the fast run-up, the landing of the jumping leg, the swinging of the leg, the swinging arm and the jumping leg are forced to bend their knees to cushion. When the knee of the swinging leg swings to be parallel to the knee of the stepping leg, quickly kick the lower leg of the swinging leg forward (toe hook), swing the straight leg upward, and at the same time quickly push the foot straight to complete the stepping action. The swing of the two arms is to cooperate with the movements of the two legs at the beginning of the stride jump, swing upward forcibly from the back of the body, and lift the shoulders outward with the elbows on the same side of the swing leg higher than the shoulders.
Prone posture in high jump
The lateral straight approach is adopted, with one side of the take-off leg close to the crossbar, and the included angle between the approach route and the crossbar is generally 25 ~ 45.
After the pedal leaves the ground, as the body flies forward and upward, the pedal legs bend their knees and fold upward. Swing legs and ipsilateral arms extend forward and rotate inward, shoulders buckle inward, and the head rotates accordingly, making the body prone on the pole. Then the swinging leg continues to extend forward and rotate inward on the same side, the head dives, and the stepping leg extends outward to complete the bar crossing action.
Jump the fosbury flop in high school
"Fosbury flop" is a way for people to cross the crossbar with their backs to the crossbar after running and jumping together. "Fosbury flop" can make good use of the run-up speed and the courage to jump, with simple movements, easy mastery and rapid improvement in performance.
The run-up direction of "back-crossing" is opposite to that of "prone". Generally, 6-8 steps of arc run-up, the first 3-4 steps of straight running and the last 3-4 steps of arc running are adopted. The result of running an arc is that the body leans toward the center of the circle.
The take-off point of "fosbury flop" is 40 ~ 80 cm away from the vertical plane of the crossbar, and when the take-off foot is on the take-off point, it is almost parallel to the vertical plane of the crossbar. When the last step of the run-up is supported by swinging legs, you should also press down, kneel down and take the initiative to send your hips. In the next step, you should still follow the ground with your feet and roll to the ground with your whole feet, and at the same time turn your body from inclined to vertical. When bending your knees after landing, keep your hips straight on the same side. Swing your legs to drive your thighs to swing quickly to the side of the stride leg, and your hips should also rotate to the side of the stride leg, and at the same time push and stretch the stride leg. The two arms cooperate with the movement of the leg to lift the shoulder upwards and swing, and the swing leg begins to extend backward and sideways with the shoulder on the same side. At the moment you left the ground, you still kept the original direction.
Hurdles and touchdowns in high jump.
When the human body is suspended, the body continues to rotate with its back to the crossbar. The knee joint of the swinging leg is relaxed, the stepping leg naturally sags after leaving the ground, and the shoulder naturally continues to stretch backwards. The head and arms pass the pole first, while the hips are actively propped up. The pole is supine and slightly arched. The hip spreading action should last until the hips move over the crossbar, and then press forward through the arms of the crossbar. At the same time, with the help of the rebound force of the back bow, the leg that has not crossed the crossbar is lifted to make it cross the crossbar. After passing the pole, continue to fall and land on your back.