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立定三级跳远是考查学生的下肢爆发力、平衡性、协调性、技术性和节奏感的项目。虽然具有一定的难度,但采用正确练习方法,对成绩提高是很有帮助的。一、专门性力量练习(一)提高膝踝关节爆发力通过最大力量的60%～70%的负重深蹲跳、蛙跳、立定三级单足跳、团身收腹跳等来发展膝踝关节爆发力,增强起跳速度。(二)提高腰腹肌力量仰卧起坐,两头起,挺身跳等练习可以增强腰腹肌力量,还可以利用辅助手段,如在跳箱上做勾
Standing triple jump is to examine the student’s lower extremity explosive, balance, coordination, technical and sense of rhythm project. Although there is a certain degree of difficulty, but the correct practice methods, to improve the performance is very helpful. First, the special strength exercises (A) increase the knee ankle joint explosive Through the maximum strength of 60% to 70% of the weight squat jump, frog jump, standing three single leg jump, the group body abdomen jump to develop knee ankle Explosive power, enhance the speed of take-off. (B) to improve the power of abdominal strength abdominal crunches, two from the beginning to lean and other exercises can enhance the strength of the abdominal muscles, you can also use aids, such as the box to do hook