立定跳远是部分省市中考的一项必考项目,它不仅要求考生掌握正确的动作要领,同时还要求考生具有良好的腿部爆发力和全身协调能力。通过近几年的训练和总结,笔者认为经过以下几方面训练能很好地提高立定跳远成绩。一、加强完善技术动作的练习(一)动作要领两脚左右开立与肩同宽或稍宽,脚尖向前,膝微屈,身体稍前倾,重心落在两脚的前脚掌上,然后两臂自然前后预摆。起跳时,两臂有力向前上方摆动,两脚用前脚掌迅速蹬地,下肢各关节及躯干随蹬伸动作伸展,使身体成挺身姿势腾起,身体尽 Standing long jump is a required test in some provinces and cities in the exam, which not only requires candidates to grasp the correct action essentials, but also requires candidates to have good leg explosive and body coordination. Through the training and summary in recent years, I believe that after the following aspects of training can be very good stand long jump results. First, to strengthen and perfect the technical action exercises (a) action essentials open around the shoulder width or width of shoulder, toe forward, knees bend, the body slightly forward, the focus falls on the forefoot of both feet, and then two Natural swing arm before and after. Take-off, his arms swing forward vigorously above the two feet quickly pedal with the forefoot, lower extremities of the joints and torso stretch with the pedal stretching action, so that the body into a stand up posture, body to make