Ask a master for help in the joint physical education exam.

Tell you a news, I am now in the sixth grade, and half of us jumped to more than 2 meters in the long jump. I (female) can also jump 2 meters and run. I ran 50 meters for 7 seconds. I don't know. Eight seconds. That was in the fourth grade, so you should be able to hurry up now! ~ ~ `In short, the last thing is to practice and teach you several methods. Standing long jump is the simplest and most effective means to test the explosive power of lower limbs and the coordination ability of the whole body. In physical education teaching, the complete technical action of standing long jump consists of four parts: pre-swing, take-off, flying and landing.

Master the technical essentials of action

Pre-swing: open your feet left and right, shoulder width apart, and swing your arms back and forth. When swinging forward, straighten your legs. When swinging backwards, bend your knees to lower your center of gravity, lean forward slightly, and swing your hands backwards as much as possible. Key points: coordination of upper and lower limbs. When swinging, the center of gravity is lowered by stretching and bending, and the upper body leans forward slightly.

Take-off and take-off: push your feet to the ground quickly and forcefully, swing your arms slightly from back to front, jump forward and take off, and fully expand your body. Key points: the pedal should be fast and powerful, the leg pedal and the hand swing should be coordinated, and the aerial exhibition should be sufficient, emphasizing the instantaneous pedal action before the forefoot leaves the ground.

Landing cushion: abdomen tuck, leg lift, calf stretch forward, arm swing back forcefully, knee bend and landing cushion. Key points: grasp the timing of calf extension, bend your legs forward, swing your arms backwards, and don't fall backwards after landing.

Auxiliary practice of standing long jump

Handstand jump: bend your knees and start jumping, do straight leg handstand in the air, fully open your hip joint, do back bow action, and bend your knees to cushion when landing.

Jumping forward with one leg: generally, the method of left (right) to right (left) is used to practice, and the distance is controlled at about 25-30 meters to complete 3-4 groups.

Abdominal jump exercise: start to take off from an upright position, bend your legs in the air or clap your hands in front of your legs, and be sure to bend your knees when landing.

Exceeding a certain height and distance or a certain distance and height.

Individual counseling to correct wrong behavior.

The front pendulum is not harmonious. Solution: Repeatedly swing your legs before bending your knees, from slow to fast.

The upper body leans forward too much, the knee joint does not yield, and the center of gravity cannot be lowered, forming a bow action. Solution: bend your knees, look down with your eyes, and the vertical line of sight does not exceed your toes. You don't have to look with your eyes after you are proficient.

Fly too high or too low.

Solution: It is very effective to correct such errors by using a certain height or a certain distance of the marking line.

Leg contraction is too slow or insufficient. Solution: Do the exercises of jumping abdomen repeatedly. Pay attention to the thigh against the chest instead of the calf against the hip, and the high-five action should be timely.

The landing is unstable, and the landing area of the legs is quite different. Solution: Do more take-off and landing at close range, and coordinate the arm swing. Set up markers on the ground, and step on the markers actively and consciously.

Below is the 50-meter run.

Speed is obviously an important factor affecting sprint performance. Running at 90 ~ 95% intensity for 20 ~ 60m, 4 ~ 5 times for each group, 3 ~ 6 minutes for each rest, and 2 ~ 3 groups will help to improve your speed. At the same time, changing the starting posture of sprint and taking standing, turning and starting between races will also help to improve your speed. The above training to improve speed should be carried out on good quality pavement, that is, flat, dry and moderate hardness pavement. Warm weather will help to improve the efficiency of this training. Cold weather is not conducive to this kind of training, but it can be carried out after completing appropriate preparatory activities.

Development pace: the best period is 1 1- 13 years old. Focus on improving the rapid contraction speed of muscles, strengthening the flexible training of nervous system in the process of excitation and inhibition, and improving the rapid contraction strength and relaxation ability of muscles.

Training means: [1] The swinging leg swings back and forth at a high speed, which requires a reasonable folding technique in the fast swing. The tighter the legs are stacked, the smaller the radius, and the faster the swing speed.

[2] To speed up the practice of sole landing, it is required to shorten the flight time as much as possible.

[3] Fast swing arm and leg training requires coordinated leg and arm movements.

Development step: the step ability mainly depends on the back pedal strength, back pedal angle, swing strength, swing speed and flexibility of hip joint. Focus on developing the strength of thigh flexors and extensors and the flexibility of hip joint.

Methods: Load-bearing leg change, load-bearing stride, load-bearing run, load-bearing jump, running, big stride (requiring the swinging leg to press down actively and the calf to land from front to back), frog jump, one-legged jump and other exercises. It can improve the anti-pedaling ability during running. At the same time, training methods such as high leg lift running, skin lifting and high leg lift "running with wheels" and belly dancing are used to improve the swing speed, and other training methods and means are used to strengthen the flexibility and muscle stretching training of hip joint.

To develop absolute speed, we must pay attention to the best combination of step length and step frequency, as well as the temporal and spatial rhythm of each link of running technical movements.

Training method: (1) Run fast during 20-40 meters. (2) Practice 2) 4 * 25-50m relay running, accelerating running and catching up running. (3) downhill running practice. (4) run with the wind. (5) Short-term variable-speed running practice.

(1) Run for 30-60m, and the x2-3 group will run for 3-4 times.

(2) Two or four people run the 50-meter short-distance relay, and the x2-3 group runs 3-4 times.

(3) Let the distance catch-up run 60-1100m3-5 times.

(4) Short-distance combined running (20m+40m+60m+80m+100m) x2-3 group. Or (30m+60m+100m+60m+30m) x2-3 group.

(5) Run downwind or downhill for 30-60m, 3-4 times, x2-3 groups.

(6) Short-distance variable-speed running 100- 150m (30m fast running +20m inertial running +30m fast running +20m inertial running), and x2-3 group for three times.

(7) Run with traction (30-60m, 4-5 times x2-3 group.

(8) Run repeatedly for 30-60m, 4-5 times, x2-3 groups.

Wish you success! Come on!

① Carry out upper limb strength exercises.

First, dumbbell lift (fast) 20 times *2 groups

B, dumbbell bending 20 times *2 groups

C, hold the dumbbell swing arm for 30 times *2 groups

Requirements: from slow to fast

(2) Carry out strength exercises of lumbodorsal abdominal muscles.

A, weight-bearing sit-ups: lift dumbbells 20 times (completed within 30 seconds) *2 groups.

B, weight-bearing push-ups: lift dumbbells 20 times behind the head (completed within 30 seconds) *2 groups.

Requirements: Raise the upper body as high as possible.

③ Carry out leg strength exercises.

A, finish pedaling (in special exercises) 20 meters *3 times.

Requirements: Experience the technical movements of hip forward swing and backward push.

B, standing long jump 10 times; Stand three times and leapfrog five times.

C. Run on the slope (run uphill after accelerating) for 5 times.

Requirements: leg lift, hip lift and push back.

D, rubber band practice:

A, prone pad, feet tied with rubber belt, flexion and extension of the calf.

Requirements: fast flexion and slow extension, 20 times *3 groups.

B, hand support wood, diagonal support, one foot tied with rubber belt to do the practice of pressing down and swinging back.

Requirements: lift your legs and send your hips, support your legs and push the ground with all your strength. 30 seconds *3 groups

E, in-situ squat (squat) 25 times *3 groups

Requirements: Squat slowly and get up quickly.

And:

50-meter running is an intense and interesting sport, which is a rapid movement of the human body's motion system and internal organs to run a short distance in the shortest time under the condition of hypoxia. It can effectively improve the functions of cardiovascular system and respiratory system of human body and improve its ability to run quickly; Can cultivate their hard-working and brave will quality; You can also enjoy unlimited fun from running. 50-meter running is a compulsory physical education item in the senior high school entrance examination, and it is also the easiest item to open scores. Since it is of great benefit to our physical and mental development and so important to the senior high school entrance examination, we should practice seriously and happily.

I hope it will help you, practice more and you will succeed in the end! ~~~

God helps God, come on! ~~``