How to exercise your feet and fly?

Method 1: The commonly used back pedaling is one of the special training methods to improve the pedaling and swinging skills in sprint technology. Its main action points are lifting legs and pushing hips. Because the back kick technique is similar to the empty step in the long jump, you can often use the back kick practice in the empty step practice, but the difference is that the back kick angle is small, the strength is forward, the center of gravity is stable, and the arms are in front. However, after the empty step, the pedal angle is large, the strength is forward and upward, the stride is large, and the arm is upward. It is suggested that in the pedaling after practice, we should emphasize increasing the range, jumping up and running at the pace of more than three consecutive steps. Method 2: Go one step at a time. One take-off step at a time is another way to practice the take-off step. This method is an extension of long jump take-off. Take the take-off of the right foot as an example. The main point of action is to take a small step forward with your right foot and become a take-off step. Lift your legs with your hips, swing your legs to the ground first, and then take a small step forward with your right foot and do it continuously. When practicing one-step take-off, generally, the jumping time is fast, the flying time is long, the back pedal angle is large, the strength is forward and upward, the stride is small, the left arm is lifted forward and shoulder level with elbow flexion, and the right arm is sideways and shoulder level. It is suggested that in the process of practicing one-step take-off, don't stretch your legs forward first and then bend your knees. Method 3: Take the springboard to do aerial steps. This method is usually practiced in bunkers or high jump mats. Take the right foot take-off as an example. Take the springboard in three steps, and take a step in the air with the rebound of the springboard. The main point of action is to lift the legs and push the hips, with a large backward push angle, and keep the air step up for a long time and land smoothly. It is suggested to pay attention to the balance of the body and prolong the flight time as much as possible when practicing this method. Don't lean forward too much, or lean back, swing your legs and land on the mat or run through the bunker first. Method 4 The height of the parallel bars is similar to the waist. Take the right foot take-off as an example. The key points of the action are to hold the lever with both hands, exert force with the right foot at the same time, extend the take-off pedal, swing the leg and lift it, and naturally droop the calf, and do the take-off step in the air. The easy mistake is to lean forward and lift your legs to a high position. It is recommended not to sit down with your knees bent, keep your head low and take off quickly during practice. Keep flying on the bar for 4-5 seconds and do it 7-8 times in a row. Method 5: Jump over obstacles several times in a row. Obstacles can be solid balls, small mats, and take off rhythmically in two, three and four steps in a row. The distance to cross obstacles and obstacles is 4m for boys and 3m for girls. 5 meters, level 4 steps 8 meters for boys and 7 meters for girls. The distance can be adjusted according to the length of the flying step, and the action essentials are the same as the action technique of taking off in a row into flying step. It is suggested to pay attention to the distance between instruments in practice to prevent foot injury, and correct the wrong actions of taking off, kneeling, bending hips and sitting down after jumping in time.