一、提高立定跳远的动作技术立定跳远技术主要包括预摆、起跳、腾空、缓冲落地四个环节。实际操作时要求两脚自然开立稍比肩窄,膝关节微屈,上体稍前倾、起跳前两臂后引,重心落在前脚掌上,然后用力蹬地,踝关节、膝关节充分蹬展,髋关节积极前送,同时两臂配合蹬地用力向前上方摆动,在空中形成挺身姿势,最后做收腹举腿动作,重心迅速前移,缓冲落地。(一)起跳技术的训练(1)对预备摆动作的训练。练习时,统一口令,“1”时两臂上举,并缓缓吸气。“2”时屈膝,两臂向后引同时深吸一口气,反复练习。(2)对蹬摆结合的练习。练习统一口令,“1”时,作预摆动作,“2”时用力蹬地,同时两臂 First, improve standing long jump action technology Stand-up long jump technology includes pre-swing, take-off, vacate, cushion landing four links. The actual operation requires the natural opening of both feet slightly shoulder to shoulder narrow knee flexion, upper body slightly forward, after the jump before the two arms lead, the focus falls on the forefoot, and then vigorously tread, ankle, knee full pedaling , Forward positive hip, at the same time with his arms and arms forced upward swinging forward, formed in the air to stand up, and finally do the abdomen lift his leg movements, the center of gravity quickly move forward, buffer landing. (A) take-off technique of training (1) the preparation for swing training. Practice, the uniform password, “1 ” arms up, and slowly inhale. “2 ” knees, arms and cited the same time taking a deep breath, repeated practice. (2) exercise on the pedal swing combination. Practice a unified password, “1 ”, for the pre-swinging action, “2 ” when hard pedal, at the same time both arms