That's right, at three o'clock in the afternoon, the white tiger got up from the bed very, very, very unconvinced.

Looking at the person who came, there was only one white tiger, and Xiao Qinglong and Feng Wu basically knew what was going on.

It's nothing more than guessing boxing, maybe you lost the bet!

"Teach you how to jump long!" The white tiger stood next to the sand pile, "I'll show you once, look at it!" ”

The long jump, also known as the rapid long jump, is a jumping event in track and field. It is a combination of run-ups, take-offs, take-offs, and landings.

Athletes run in a straight line, jump with one foot in front of the springboard, go through the air phase, and then land with both feet in the bunker, and the distance of the jump is determined by the distance of the jump.

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"The long jump is made up of four parts: run-up, take-off, take-off and landing. They are a complete unity. Therefore, the key to the long jump technique is to correctly complete the movements of each part of the long jump technique, as well as to realize the organic combination of the movements of each part. "The white tiger personally went into battle to demonstrate.

The running speed of the long jump is closely related to the long jump performance.

The task of the long jump run is to achieve the highest speed and to prepare technically, physically and mentally for accurate pedaling and fast and powerful take-offs.

Running is the foundation of jumping, and jumping is the development and result of running. If you can't run, you can't jump.

This phenomenon is often seen in daily life, when people want to jump over a ditch of a certain width, they always have to add a few steps to run. When a car crosses the same slope, a fast-moving car always rushes much farther than a slow-moving car. This is enough to show the positive effect of fast run-ups on improving long jump performance.

The first is the starting posture of the run-up, which directly affects the stability and accuracy of the run-up. There are two starting postures for running: one is the "half-squat" starting from a stationary state and generally using the "half-squat" posture in which the legs are slightly bent and the feet are parallel to the left and right, or the "standing" starting posture in which the legs are separated from the front and back.

The other is to take a few steps or jump steps combined with stepping on the first marker point and start between the marches. In the first method, the stride length and speed of the first three steps change less, which is conducive to improving the accuracy of the run-up. The second method, the run-up, is more natural and the movements are more relaxed. However, due to the dynamic, the position and speed of each step on the sign are not easy to control, which puts forward higher requirements for accurate pedaling.

The second is the acceleration of the run-up, which has two ways: one is active acceleration and the other is gradual acceleration.

The positive acceleration method is to run aggressively from the beginning of the assistive cell. The cadence is always at a high level, and this acceleration allows you to get out of the standstill earlier and get a higher run-up speed. It is characterized by a short stride length for the first few steps of the run-up, a faster cadence, and a larger upper body leaning forward. This type of run-up is suitable for athletes who are absolutely fast.

However, due to the nervous running action and poor take-off accuracy, the world's elite athletes rarely use this method.

The gradual acceleration method is to increase the cadence on the basis of increasing the stride length or maintaining the stride length. This acceleration time is longer, and the acceleration process is relatively uniform and smooth. Therefore, the running action is relatively easy and natural. The accuracy of the take-off jump is better, and the performance of each attempt is more stable.

"You first imitate the jumping exercise on the spot like me, standing with your feet back and forth, swinging your leg in front and bending your knee slightly, taking off your leg in the back, and your body weight falling on your front foot. At the beginning of the action, swing the leg to push the ground, and the jumping leg actively steps from back to front, imitating the pedal action of putting the foot down, rolling the whole foot to the ground, and then cushioning and pushing to stretch and jump, while the arms should actively swing with the action of the legs.

It is necessary to coordinate with all parts of the body, the jumping leg is stretched quickly, the swinging leg swings forward and upward actively, and the center of gravity of the body quickly keeps up. Usually do three or five steps of jogging on the track in a row combined with jumping, and land with swinging legs. "White Tiger is starting to get sleepy, and he is really too easy to get sleepy for the projects he doesn't want to practice.

"I remember Captain Suzaku saying that it seems that practicing the long jump on the track hurts his feet!" The deputy team looked at the white tiger strangely, are you sure you want to jump on the runway?

"The runway doesn't hurt, the hard surface does. The plastic runway has the strength of cushioning, and it doesn't matter. But remember to relax after training, otherwise it will hurt if you don't get hurt! The white tiger advised.

I've heard that they always don't train after training, huh...... It's very much in the style of their White Tiger and Xuanwu.

But because of this, it is difficult for them to improve.

The white tiger lay on his side under the football bar on the side, "Learn to take off and then learn the practice of taking off and walking, running four to six steps on the track, completing the air step after taking off, and falling into the sand pit with swinging legs when falling." Hey, you haven't learned this yet, so I won't teach you yet. ”

According to the movements of the white tiger, the eight people were filmed in two teams, and in the eyes of the white tiger, it felt like watching the dumplings go into the pot.

But it's a casserole.

"Anxi, your foot is wrong!" The white tiger covered his eyes and didn't look at it, and directly pointed out Anxi's movements.

Anxi frowned, "Captain, you didn't even look at how you knew that I made a mistake!" ”

"You stinky boy dare to question me? You don't know where you are when you practice long jump! Listening to the sound of you running, what's the problem, can't you hear you, when I have been practicing long jump for more than ten years? The white tiger grabbed Anxi's ears and roared angrily.

The sound of footsteps is knocking, so if you change to someone with a little basics, you can hear what the problem is!

"Xiao Qinglong went to move out the equipment to assist the exercise, and then set up a jump box about 60~80 cm high about 2 meters away from the jump mark, and you practiced jumping and swinging your legs to the jump box. Or place a low hurdle next to the bunker, and after a short run, take off to complete the air step, swing your leg over the obstacle and drop the bunker and run forward. If we follow our previous method, if you want to do a run-up and jump into a take-off step, hang something on a high place and then touch the suspension above the front with your head. "White Tiger's method is said to make the backs of the eight people cold, this is too difficult!

It's even harder than hurdling.

"Speaking of hurdles, I forgot to teach you this, I told you that the score line of each round is constantly improving, and if you go to the back, the stricter it will be. In the first round, you may have four rounds to win, but in the future, the four rounds of assessment will be reduced to a lottery. Bai Hu looked at the eight people in front of him and shook his head in disappointment, now it seems that except for Xiao Qinglong, Feng Wu, Di Yue, and Mo Xi, the other four really have little chance of being able to live.

Is he going to dig into the corner of Maple Dance?

After all, the Vermilion Bird team has Emperor Moon, and Maple Dance can also come over to his side.

It's just that Xuanwu is afraid that he will be annoyed again, and if he really screens Dongdong and the fish, I'm afraid it won't be so lucky.

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