The high jump is an Olympic field event. The high jump originated from the activities of ancient human beings crossing vertical obstacles in life and labor. Do you know the technical essentials of high jump? I collected and sorted out the technical guidance of high jump for you. I hope it helps you!
Technical direction of high jump 1. Technical elements of run-up
(1) Technical Features The main feature of the run-up of the fosbury flop is the arc run-up, and the run-up line is generally "J". Its advantages are:
1. The preparatory section of the run-up is a straight line or a curve with small curvature, which is convenient for acceleration and speed development around the world.
2. The transition to the arc is smooth and natural, which can avoid stopping or slowing down.
3. The curvature of the circular arc changes from large to small, so that the internal frequency of the body is gradually increased.
4. The last step forms an angle of about 20 degrees to 30 degrees with the crossbar to ensure that the human body has an appropriate vertical displacement distance relative to the crossbar after flying.
(2) Run-up technology The task of run-up is to obtain the necessary horizontal speed and create conditions for improving the take-off effect and smoothly crossing the bar. Generally, the run-up of fosbury flop is 8 to 12, which is divided into straight run-up section and arc run-up section.
1. Straight-line run-up technique: Similar to short-circuit running technique, during running, the body's center of gravity is high and stable, the upper body leans forward appropriately, the back pedal is full and powerful, the legs are lifted actively with the forward swing, and the two arms swing harmoniously;
2. Arc run-up technique: the body gradually leans inward, increasing the swing range of the outer leg arm, and keeping the head and trunk in a straight line. The whole run-up process should have obvious sense of acceleration and strong sense of rhythm, especially the last few steps are gradually accelerated, and the last step is the fastest.
Second, the run-up teaching of fosbury flop is prone to problems
(1) Improper curvature of the run-up curve: In the learning curve, the problem of incorrect run-up curve often occurs, mainly including the following errors: Error 1: In the run-up, the introversion of the body does not increase gradually, but it is the most introverted at the beginning of the arc, and the body stands upright at the last two steps, which shows the unreasonable phenomenon of straight running of the run-up route. Mistake 2: In the run-up, there is no change in introversion, which is manifested in the unreasonable phenomenon of running arc on the run-up route. Mistake 3: In the run-up, the body turns inward from constant to large, which shows the unreasonable phenomenon of turning around in the run-up. The reason for the above mistakes is that students fail to master the technique of arc run-up, form a correct arc, and rely on proprioception to control the introverted changes of the body. The method of checking errors: check whether the students' run-up points and routes are correct, and check each step according to the technical requirements of arc run-up. Usually, the turning point (commonly called turning angle) of each step should be gradually increased. Main teaching methods:
1, running exercises with various radius arcs.
(1) Run at an accelerated speed in the straight and the upper and lower corners.
(2) Round running, spiral running and figure-eight running with a radius of 6-8m;
(3) The straight line runs in arc or tangent circle.
2, with the help of equipment practice teachers use a long rope to connect teachers and students (students hold one end of the rope with the inner hand). In the process of arc run-up, the teacher pulls the rope hard to increase the centripetal force, forcing the students' trunk to keep proper introversion and strengthening the proprioception of muscles.
3. Practice the arc run-up with a marker. Teachers use the marking line or draw the forward route on the ground, and ask students to practice repeatedly along the marking line or route to strengthen the feeling of correct arc run-up. Small wooden blocks or sponge blocks can be used on the way, which can be placed on one or both sides of the arc. Only one side can avoid straight run-up, and both sides can avoid arc run-up and big bend run-up.
(2) The direction of the last step of the run-up is incorrect. In the run-up teaching of fosbury flop, the problem of the last step is usually serious, which mainly leads to the running method of the outer eight characters, and the correct position of the final take-off should still be running in the arc direction; However, the wrong technology often leads to the wrong take-off position, which leads to the route of the last step deviating from the natural extension of the arc, which leads to the separation of the lower limbs in two different directions, which leads to the decomposition of strength. The speed direction of the county support run-up in the last step deviates from the support point, which can not produce the correct take-off, and the upper body will fall to the crossbar prematurely. Reason: Before starting, I was conscious of avoiding the pole or eager to do the back bar action, and the take-off leg subconsciously deviated from the take-off point. Main teaching methods:
1. Repeat the take-off exercise of 1-3, emphasizing the swinging direction of the take-off leg in the last step.
2. Place a mark at the jumping point to control the running direction of the last step;
3. Place an appropriate size of synthetic pad or elastic springboard at the take-off point, and repeat the take-off exercise, emphasizing jumping at the take-off point in the exercise;
4. Mark the jumping points and practice repeatedly.
(3) The foot position is incorrect when taking off. The direction of putting your toes in the last step of fosbury flop is as important as taking off. Incorrect foot position will also have a great influence on take-off. Usually beginners will naturally abduct their toes when taking off, forming a foot-releasing action with an outer figure of eight. This kind of foot-releasing technique will lead to the excessive lateral horizontal speed during take-off and the phenomenon of punching the pole. Second, it is easy to cause ankle injuries. Teaching methods:
1. In the previous step, put the foot to imitate the technical practice, and ask that the direction of putting the foot should be positive;
2. Do 1-3 take-off exercises along a straight line during the journey, paying attention to emphasizing take-off along a straight line;
3. Put a small mat along the running direction at the take-off point and ask to take off on the mat;
4. Short-distance run-up elastic springboard take-off practice, in which an elastic springboard consistent with the run-up direction is placed at the take-off point, and it is required to take off on the ground. The training of fosbury flop includes physical training, technical training, psychological training and recovery training. Physical training is one of the important contents of training. The development of physical training level is the basis of mastering and improving sports skills, the material guarantee of heavy load training and the premise of continuously improving sports performance.
Physical training has the following contents: speed training has general speed and special speed. Generally, the speed of 30-6m is repetitive running, 100- 150m is repetitive running, and 30-60m is chasing running; Special speed includes 30m arc running timing, full run-up timing, last four run-up timing, 20m downhill running after arc running, 20m downhill running after arc running, fast swing arm and leg imitation exercise and fast take-off exercise. There are two kinds of bounce training: natural bounce and special bounce. The former method has various jumps during the March! Step jump, one leg jump 20-30m, timing, four-step run-up and five-step jump "; The latter includes 4-5 steps of run-up, timing 30-60m, jumping and various jumps, hurdles, steps and comprehensive jumps. Strength training includes general strength quality training and special strength quality training. The former training method is helpful for lifting legs with wood, walking with high legs and practicing solid balls. The latter's training methods include carrying a bow and arrow, carrying a load of 4cm, carrying a load for half a squat, and using other equipment to practice the strength of the rear muscles and small muscles. Coordination training includes all kinds of gymnastics skills, all kinds of running around the fence and all kinds of ball games, which can improve athletes' sensitivity and coordination ability. Technical training High jump technique is the most important factor affecting sports performance. Only by mastering reasonable techniques can we give full play to the potential of athletes' physical fitness and achieve good results. Technical training is repeated in teaching and training. Technical training should include learning to master the basic skills of high jump and the movements of some main links, but we should focus on further improving the technical details, constantly improving the overall skills and improving the technical level.
In training, simplified exercises and special auxiliary means should be adopted, and each technical link should be practiced separately and improved one by one, and a large number of complete technical exercises should be carried out to further enhance muscle feeling and experience technical movements. Only by constantly breaking through some technical links and then conducting complete technical training can we improve our sports performance. In technical training, it emphasizes innovation in technical details according to the individual characteristics of athletes, such as: requiring athletes with good jumping ability to practice jumping more and give full play to their strengths; Emphasis is placed on high-intensity, short-term and effective training methods for athletes with a certain foundation. Psychological training In the fierce competition, the psychological state of athletes directly affects the competition results. Only good psychological quality can keep the best competitive state. There are five kinds of psychological training: perception training, imagery training, concentration training, will training and self-confidence training. In training, we should not only organically combine with physical training and technical training, but also use different methods to gradually improve the level of psychological training and gradually cultivate and form good individual psychological quality. Recovery Training With the continuous improvement of athletes' level, the load of excellent athletes is getting bigger and bigger, so the recovery process is also very important. The methods of recovery training mainly include pedagogy, medical biology and psychology, and the level of recovery training should be measured.
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