We are going to have a sports meeting soon, the teacher wants me to take part in the high jump, do any friends know the video or skills about the high jump,

The leap-forward take-off angle is 3-45 degrees, the take-off route is straight, and the step point can start the reverse run-up at the take-off point. The take-off point of the leap high jump is 3 cm outside the crossbar.

keep practicing and you will get something.

first, determine the jumping point about 3cm outside the middle of the crossbar. Then, the point where you take a hard jump in 7-8 steps is the jumping point, and then jump several times. If the jumping point is too close, move the jumping point backwards by a corresponding distance. If the take-off point is too far, move the take-off point forward by a corresponding distance. After repeated practice, you can find a step that suits you.

http://www.swcs.edu.hk/info/teaching/subject/PE/taeching _ PE/%B8% F5% B% aa.htm

The backstroke step adopts arc run-up. First, determine the take-off point about 3 cm outside the middle of the crossbar, and first walk 5 steps to the right, which is point A. Then walk 6 steps to the right for point B. Go seven more steps to point C. From C-B-A run-up, C-B section is a straight run-up and B-A is an arc run-up. After repeated fosbury flop, it means that the back faces the crossbar and all parts of the body pass the pole in turn. The fosbury flop technique consists of four stages: run-up, take-off, over-pole and landing. Each stage is closely linked and interacts with each other.

(1) Run-up

1. Run-up Task

From the run-up route of fosbury flop, it can be seen that in the first straight run of the run-up, the horizontal speed should be obtained as much as possible. The arc running in the latter part of the run-up should create as much centrifugal acceleration as possible for running and jumping, which is helpful for moving towards the crossbar.

2. Technical Points of Run-up

Start with a straight run-up, with your shoulders drooping and your feet on the ground, which is elastic when running; Improve the center of gravity, stride evenly and accelerate constantly; When running in an arc, the outer swinging leg pushes the ground elastically. In order to overcome the centrifugal acceleration, the upper body should be slightly inclined to the inside of the arc. The forefoot lands along the arc, and the trajectory of the body center of gravity goes inward beyond the footprint line. The pace of the run-up should be fast, especially in the last two steps of the run-up, the hip joint should be fed forward, the upper body should be kept in a vertical posture when stepping, the swing should be reversed actively, the take-off leg should be fully pushed back, the take-off leg should be extended forward quickly, and the hip should be fed forward naturally. During the run-up, the two arms should swing back and forth actively and forcefully, and the swing amplitude of the outer arm should be greater than that of the inner arm during the arc running.

(2) Take-off

The purpose of take-off is to quickly transform the horizontal speed obtained by the run-up into vertical upward movement, so that the body can fully soar upward and prepare for the pole crossing. The take-off action can be divided into three stages: landing, buffering and stretching of the take-off leg, and the cooperation between the swinging leg and the arms.

1. Landing, buffering and stretching techniques of jumping leg

In order to speed up the take-off, the take-off leg should land on the outside of the sole of the foot substantially and smoothly, and quickly roll from the heel to the front sole of the foot. At this time, due to the positive and rapid forward feed of the hip joint and the rapid arc run-up when stepping on the foot, the body leans backward and inward. In the buffer stage of take-off, in order to improve the speed of take-off. The amplitude of knee flexion should also be reduced to help maintain horizontal speed. At this stage, when the body changes from tilt to vertical until the center of gravity of the body moves above the take-off leg, the three joints of the take-off leg are quickly and effectively straightened, and the trunk stands almost vertically above the take-off foot immediately before leaving the ground. At this time, the direction of the take-off leg should be outside the center of gravity of the body, thus generating the necessary rotational impulse to pass the pole.

2. Coordination and cooperation technology of swinging legs and arms during take-off

When taking off, the arm far away from the crossbar swings the neck upwards, and the additional arm should not be fully put out and braked earlier, which is beneficial to the shoulder axis leaning towards the crossbar. The swing of the swing leg should start from the side of the take-off leg with knees bent, leading with knees, bending knees and folding first, and then jumping over the overhead far-end pillar to swing out forcefully. When the swing leg is placed in front of the take-off leg, it should turn inward, while the calf and foot should be slightly abduction. This positive action helps to keep the pelvis on the line of action of take-off force and produce a turning action around the longitudinal axis. At this point, the head should be turned to the crossbar compensatory.

(3) Over-the-bar and landing

Over-the-bar is to make full use of the free time obtained by take-off to change the body posture, shorten the distance between the body center of gravity and the crossbar, and use the body's flexion, extension and rotation to cross the crossbar. When crossing the pole, immediately bend your hips and abdomen, and quickly lead your chin to your chest. At the same time, your legs are held high and your calves are actively thrown up. It should be noted that before landing, the abdomen is closed and the legs are lifted, so that the back touches the ground first, or the ball body touches the ground with the shoulders first, and then a back roll is made. In order to control the direction of the leap, the head should not lean back, and attention should be paid to the "vision supervision" in the process of landing the mat, and the eyes should always be fixed on the direction of the crossbar.

second, learning methods

(1) learning and mastering the take-off technique

1. ground swing practice

standing, grasping the support with one hand, with the take-off leg in front and the swing leg behind, swinging the swing leg to the front and upper side of the opposite shoulder, and fully stretching the take-off leg. It is required to swing the legs, bend the knees and buckle the knees, accelerate the swing to the highest point, the opposite arm cooperates with the swing, and at the same time, the waist, shoulders and hips are pushed forward and twisted.

2. Step-by-step take-off exercise

Stand, with the take-off leg in the back and the swing leg in the front, with the take-off leg stepping forward and putting the foot down, and the swing leg swinging forward actively. It is required to walk along a circle with a diameter of 15~2 meters, the take-off leg should take the initiative to step forward and put the foot down, and the jump leg should be completed quickly with the strong cooperation of the swinging leg and the arm.

3. Arc run-up and take-off exercise

On the basis of exercise 2, use 1-step, 2-step and 3-step run-up to turn a quarter of the vertical jump and land with two feet. It is required that the push and swing should be coordinated, the action should be fast and powerful, the run-up rhythm should be clear, and the last two steps should be consistent with the take-off, so as to experience the vertical force feeling of the upper body from introversion to vertical when the arc run-up turns to take-off. Landing with both feet is to make the swinging leg sink hard, which is conducive to completing the pole-crossing action according to the "bridge" type. In this exercise, the rubber band ball can be hoisted and pulled between two elevated jumps, and the height should be controlled to be just within reach of the practitioner's head after getting up.

(2) Learn and master the technique of landing on the pole

1. Practice of standing with your back to the sponge bag, and standing with your back to the shoulder and hips to form a "bridge". Shoulder pads. Hip and abdomen are required, and elbows are flexed and abduction is required.

2. Fixed-back style high jump practice

Stand with your back to the sponge bag, bend your knees for half a squat, and then lift heel jumps up with strength to form a typical "bridge" flying posture. Then bend your hips, swing your calves up actively, and land with the whole back pad. It is required that after taking off forcefully, the arms should swing up, hold the hips, hold out the chest, sink behind the shoulders, and relax the legs. Experience the muscle feeling of the back arch in the air. Before landing, the two calves are actively thrown up, and the action is naturally relaxed.

You don't need to use the crossbar at the beginning of this exercise, and then use the rubber band and crossbar after you are proficient in the movements. In addition, in order to increase the lift height, you can stand on the low jump box or take-off board.

3. Arc run-up to do fosbury flop

On the basis of exercise 2, you can do fosbury flop with one run-up, then three steps and five steps. The last two steps of the arc run-up should be organically connected with the over-pole technique. When you start practicing, you should focus on the correct combination of take-off and flying. Beginners can put a springboard at the take-off point to increase the flying height. In addition, the height of the mat can also be increased. Technically, it is required to make the run-up point accurate; Take-off fully "spins" upwards; When crossing the pole, the body unfolds into a "bridge" and crosses the crossbar roughly; After the head, shoulders, back and calves cross the crossbar in turn, the shoulders lead the mat.

(3) Learn and master the whole run-up fosbury flop practice

1. The whole run-up and measurement method (taking the left foot take-off as an example)

Walking measurement method: first determine the take-off point. The location of the jump point is generally about 1 meter away from the upright post of the near-side jump overhead (or a quarter of the length of the crossbar) and 5~9 cm away from the projection point of the crossbar. From the jumping point, walk 5 steps forward naturally along the parallel direction of the crossbar, then turn to the right and walk 6 steps forward naturally as a sign, and draw an arc with a radius of about 5 meters from this point to the starting point, that is, form the last 4 steps of the run-up arc; Take 7 natural steps forward from the marked point and draw the starting point, and set it as the distance of 5 steps in the straight line. Run 8 steps in the whole journey.

equal radius measurement method: the run-up distance is 9~13 steps. The starting point is about 15-2 meters away from the crossbar, and the distance between the starting point and the outward extension line of the inner jump elevated is about 3-5 meters. The radius of the run-up arc depends on the speed of the run-up. The faster the speed, the longer the radius. The range of change for beginners is about 6~8 meters. The distance between the takeoff point and the crossbar moves outward depending on the height of the crossbar.

2. Practice method of run-up

Curve running practice: This exercise can first be accelerated running along the curve of track and field. Then reduce the radius and run along a circle with a diameter of 1~15 meters. It is required to lean inward and move forward smoothly, paying attention to the range of swing arm.

straight run cuts into the arc line. Practice: You don't need to accelerate in a straight line for 5 to 7 steps before turning into an arc run. The transition should be natural and coherent, and the rhythm should be gradually accelerated.

Whole run-up and take-off exercise: Run-up and take-off exercises are conducted with 7-9 steps of run-up distance, that is, 3-5 steps in a straight line and 4-5 steps in an arc. It requires fast run-up, strong rhythm and high pace. Pay attention to the combination of run-up and take-off, and try to keep the "spin-up" action on the top of the high pad.

complete technical exercise: on the basis of mastering the rhythm of the whole run-up and take-off, first do the pole-crossing exercise at a lower height, and then gradually increase the height of the crossbar after proficiency. In the complete technical practice, it is necessary to ensure that the last 4-5 steps of the run-up fall on the arc, the landing place of the jumping foot should be positive, and the direction of the take-off force should be positive. At the end of the take-off, the body leaps upward from an inclined position to an upright position. When crossing the pole, pull back your shoulders, straighten your hips, and relax your calves to complete the "bridge" action. The center of gravity of the run-up body should move steadily, and the shoulder pad should be stable after passing the pole.

Third, practice tips

(1) Precautions

1. Focus on mastering the movements on the pole, and pay attention to controlling the timing of the hips on the pole into a "bridge" shape during practice, so that it has enough duration to prevent "sitting" on the pole.

2. After learning the pole technique, you should take more auxiliary exercises. Pay attention to the safety performance of equipment and strengthen protection measures.

3. Focus on the organic combination of run-up and take-off.

4. We should learn the measurement method of run-up, master the run-up technology from straight line to arc, and determine the run-up point.

(2) Correcting the wrong actions

1. The run-up rhythm is disordered, and the run-up and take-off are not well combined

Causes: inaccurate run-up points, big strides, small steps or no landing along the run-up arc.

correction method: improve the run-up technique of straight line entering arc, adjust the run-up point suitable for your own characteristics, and practice repeatedly according to the drawn signs of each step; In the practice of jumping over the hurdles, we should run 3, 5 and 7 steps between hurdles to cultivate the sense of rhythm and the ability of visual distance.

2. Jumping forward is too strong to jump

Causes: the run-up is out of control too fast, and the leg support strength is not enough; Finally, the leg is too slow to complete the take-off in time; The conversion technology between the last two steps of run-up and take-off is not well mastered.

correction method: do more short-range and medium-range run-up and take-off, improve the techniques of fast landing, powerful swing, shoulder lifting and waist pulling of swinging legs and swing arms, and improve the speed of run-up and take-off. In addition, you can do more practice of arc run-up combined with the body falling on the high pad after take-off, emphasizing that the body quickly turns from introversion to vertical and does the pole action after completing the take-off correctly.

3. When jumping, the braking is large, which weakens the horizontal speed. When doing the lever action, the body press bar

causes: the body center of gravity drops too much in the penultimate step, and the body is not inclined enough; Before take-off, the body leans back too much, the landing is not active enough, and the forward extension is too far.

correction method: do more imitation exercises of arc run-up and take-off. After the arc run-up take-off, touch the high object with your head, emphasizing that the take-off should be positive and the upper body should be upright.

4. "Sitting" over the pole, the hips and thighs hit the crossbar

Causes: the body's center of gravity did not keep up when taking off, the hip joint buckled, the take-off effect was poor, and the flying height was not enough; Psychologically afraid of falling, dare not use the shoulder pad; The calf is too tight, and the abdomen is lifted too early without a hip.

correction method: use springboard or jumping box to do standing back-crossing, and pay attention to prolonging the hip lifting time; Gradually increase the height, overcome the fear, and use the shoulder pad.

5. Oblique crossing over the bar

Causes: the swing leg buckle is not enough to swing in the opposite shoulder direction during take-off, which makes the body not turn around the longitudinal axis enough.

correction method: do more imitation exercises of kicking and swinging in situ in combination with swing arm movements; The arc run-up starts to touch the high object and turns 9゜. Short-distance run-up jump bar practice, draw the landing point on the pad, so that the shoulder is facing the landing pad and the pad is lit.

6. Stiffness on the pole

Causes: After taking off and flying, the knees are tense and straight, the back bow moves unnaturally, and the body feeling ability in the air is poor.

correction method: strengthen flexibility, sensitivity and coordination exercises to improve the ability of movement and relaxation. Do supine back bow, bend the calf and lift the calf on the goat or jump box, and stand up and jump over the rubber band, and experience the actions of reversing the shoulder, lifting the hip and lifting the hip. After bending the calf over the pole, the calf will naturally swing up and the shoulder and back will fall off the mat. You can also run up and jump over the pole in short and medium distances. Reduce the height of the crossbar, replace the crossbar with rubber bands, and eliminate psychological fear factors.

the sponge bag should be thick and soft, meeting the requirements of thickness, width and length. There are sponge mats for fosbury flop. At the same time, pay attention to the facilities in the landing area, such as the layout of sponge pits and the softness of bunkers, to ensure very safety. Practice, and you can find a step that suits you.

I wish you success in winning the first prize!