The technique of high jump with a run. Special high jumper exercises
Loktev S.A. Athletics in children’s and adolescence: A practical guide for the trainer. [Text] / S.A. Loktev. - M.: Soviet Sport, 2007 .-- 404 p.: Ill.
The new book, published by the Sovetsky Sport Publishing House, will be interesting for both athletics coaches and physical education teachers. The practical guide not only sets out the principles for the selection of athletes, general physical and special training for an athlete, but also gives a large number of exercises to develop physical qualities and the technique of athletics exercises. Much attention is paid to sports and outdoor games. The direction reflected the new directions of the organization of competitions for children with different levels of physical fitness .
Strength Exercise
- Jumping out from a standing position with a push leg on a support 50-60 cm high ( fig. one) Pay attention to the movement of the fly leg. Exercise can be carried out without weights and with various weights (20-30 kg).
- Half squat with a burden (for example, a bar) or with the help of a partner.
- Jumping with Kettlebell from the starting position standing on two supports ( fig. 2).
- Bouncing on one and both legs with weights(barbell, sandbag). The exercise can be performed on an inclined plane ( fig. 3).
- Tilts back with left and rightsitting on a gymnastic horse. Legs at the height of the horse are fixed on the gymnastic wall.
- Tilt forward with face down sitting sideways on a gymnastic horse ( fig. four).
- Kicking brushes from a supine position on an inclined gymnastic bench ( fig. 5).
- Change of foot position sitting on a bench, the right leg is straight, raised up ( fig. 6).
- High jumping 40-60 cm, followed by a jump over the bar installed at an accessible height.
- The same exercise, but with a run of 3–7 steps ( fig. 7).
- Jumping through 3–6 barriersinstalled in a sand pit. Exercise is performed in a series of push, fly and on both legs (fig. 8).
- Bouncing in place in a sand pit. The exercise is performed on one and on both legs (in series of 5-8 repulsions). Weights of 8–15 kg may be used.
Static exercises with maximum tension to develop muscle strength
- Leg extension. The bending angle is about 135 °. The exercise is performed in series, the duration of the voltage is 5-6 seconds. (fig. 9).
- Leg raising. The exercise is performed while sitting using weights of 20–40 kg. The duration of the voltage is 5-6 seconds. ( fig. 10).
- Exercises for developing the strength of the muscles of the pelvis, back, abdomen. They are performed from a prone position. The duration of the voltage is 5-6 seconds. ( fig. eleven).
- Flexion of the foot. The exercise is performed while sitting. The duration of the voltage is 5-6 seconds.
Speed \u200b\u200bTraining Exercises
- Inclined jumping. They are performed on one foot downhill and from the mountain. Repulsion as fast as possible ( fig. 12).
- Jumping on the steps on a jogging foot. Run at maximum speed ( fig. 13).
- A variety of rope jumping.
- Kickshanging at a height of 100-150 cm, from the position of the jerk leg in front, forearm at the back; hands in swing position ( fig. fourteen).
- High-hanging hand jumping, head, fly leg ( fig. fifteen).
- Jumping through the barriers with the push of one and two legs(fig. 8).
- Jumping the bar with a repulsion from an elevation of 30–40 cm ( fig. 16).
- Jumping on gymnastic apparatus. It is carried out with 4-8 running steps ( fig. 17).
- Mahi standing footsideways at the gymnastic wall. Pay attention to the forward movement of the pelvis and the movement of the straight push leg (fig. 18).
- Twinestanding sideways against the gymnastic wall.
- Side Squatsfrom a standing position facing the gymnastic wall.
- Jumping over the bar somersault (fig. 19).
- Length and height jumping. Exercise is performed on a signal.
- Throws, tremors, throwing light nuclei(stones). Exercise is performed by all those involved in the signal.
- Fast run with spurt at 40–90 m. It is carried out on a signal or independently (4–6 spurt).
You can also use exercises for runners.
Leading exercises aimed at mastering the technique of high jump with an take-off method
- High leg swing with fast setting of the other foot on the ground ( fig. twenty).
- Jumping over the barinstalled at an easily overcome height. Exercise is performed from the side and direct run ( fig. 21).
- P pulling the push leg with the foot to the knee fly legs from the main rack ( fig. 22).
- AT jumping to the gym tablefrom 5–8 steps of the take-off run in the position of the pushing foot with the foot under the knee of the fly leg.
- Jump over the hedge, log from 5-8 steps of the run, relying on the same arm with a jogging foot. One-foot repulsion (fig. 23).
- Pulling the push leg with the foot to the hipsy, knee set aside; with the legs straightened, the sock turns outward ( fig. 24).
- Jump over a horse, logtwo-handed (fig. 25).
- Lying belly on a gymnastic log, raise the pushing foot with the foot to the hip, and turn the knee out. Straightening the jerked leg with the knee turned and the toe out, fall off the log ( fig. 26).
- P ryzhki cross over method. The body before crossing the bar is located vertically, above the bar - horizontally ( fig. 27).
Leading exercises aimed at mastering the technique of jumping “fosbury-flop”
For effective training, the “fosbury-flop” method requires properly selected equipment for training places and the presence of soft foam mats, without which it is almost impossible to teach this method of jumping.
To start learning the individual elements of the jump should only be after the students receive clear instructions for its implementation.
Attention! Essential in mastering this method of high jump has a certain sequence of study of its elements. To learn how to repel and jump over the bar with the push of one leg, they begin after acquiring the skill of running in an arc and mastering the transition through the bar with the push of two legs.
Fig. 28. Exercises for learning how to cross the bar when jumping high in the “fosbury-flop” way
Run-up exercises
- Gaining speed in a straight line, run into a circle with a radius of 5-6 m and continue to actively run along the arc, tilting the body to the center of the circle.
- Wear a belt or leather belt to which a 5–6 m long rope is tied. A partner or teacher holds the free end of the rope. The jumper starts to run along the arc at maximum speed (holding the student with a rope at a certain distance from the center of the circle makes it possible to instill in the jumper the skill of tilting the body to the center of the circle).
- Before the projection of the plank, an arc with a radius of 4–5 m is designated with its displacement from one side to the left or right of the posts by a distance of 1.5–2 m. A straight line is drawn perpendicular to the arc of the plank projection from the outside. On this line, passing into an arc, mark the run. The jumper runs away without repulsion, practicing the rhythm and pace of the run.)
Fig. 29. Exercises for teaching repulsion when jumping high in the “fosbury-flop” manner
Exercises that help you master the elements of crossing the bar
- Lying with your back across the gymnastic horse, take a position corresponding to the transition through the bar ( fig. 28, 1).
- From a standing position, slowly bending the body back, perform the exercise "Bridge", resting his hands on folded mats ( fig. 28, 2).
- Mats are placed on the gymnastic horse so that they hang on one side of the horse and form a cushion for landing. Standing on the other hand, jump and roll with your back through the horse with a further somersault over the head on inclined mats (Fig. 28, 3).
- Performing a jump over the bar by pushing two legs from a standing position with his back to the bar. You need to try to take a position by bending over the bar, corresponding to the position of the transition through the bar in the jump using the “fosberiflop” method (fig. 28, 4).
- The same, but with a flip board (Fig. 28, 5).
When performing exercises 4 and 5, it is necessary to ensure that the athlete's legs do not rise immediately up, but lean back, causing a deflection in the lumbar, and only after that they rise up.
Push exercises
- From three steps of the take-off run, repulsion is carried out with the swing of a bent leg; during take-off, the fly leg lowers. Landing takes place on two legs in a standing position with a slight deflection in the lumbar part of the back ( fig. 29th).
- With a shortened run along the arc, repulsion is performed. After lowering the flywheel down and deflection in the lumbar, it lands on the foam back cushions (if the rod is repelled correctly from the take-off run, the centrifugal forces will necessarily rotate the athlete’s long axis, so this exercise without landing on the back is impractical because the main goal is not achieved - use of centrifugal force).
Having connected the run with repulsion and the transition through the bar, you can begin to work out the elements of the transition through the bar when repelling with one foot. In this case, it is advisable to use a rigid gymnastic bridge from which repulsion is performed. With the help of a bridge, a jumper can increase the amplitude of movements, which contributes to the absorption of motor skill. In the future, after mastering the techniques of crossing the bar, the bridge is used extremely rarely, since at this stage the repulsion skill may form incorrectly.
If you want to learn how to jump, but don’t know where to start, this article will help you. In it, we will talk about how to learn how to jump in height, and give examples of basic exercises.
Jumping up
Naturally, with poorly developed physical capabilities, quality leaps are out of the question. To develop the muscles involved in the jump, you must do the following exercises:
- Squats In order for the jumps to turn out as successfully as possible, it is necessary to develop the quadriceps muscle. During training, you need to choose the average load and perform as many approaches as possible.
- Calf training Developed calves are the key to a successful jump. For their training, you need to do ascents on an inclined surface on one or two legs.
- Stretching. Lack of flexibility leads to unbalanced muscle development. For its development, it is necessary to do stretching of the gluteal muscles and hamstrings.
- Plyometrics. The purpose of plyometrics is to minimize the time required for the transition from a relaxed to a tense muscle condition. For its development, you need to make the maximum possible number of jumps with additional weight.
- Jumping with a rope, in length, to a surface that is higher than the initial one, and jumping from a sitting position will contribute to the development of plyometrics.
- Download the press.
- Torso training.
It is worth remembering that jumping training should be short, but as energy-intensive and with a high load. Long trainings with small loads will not be of benefit.
High jump over the crossbar
There are several ways to jump in height. Five jumping techniques are distinguished:
- "Stepping over"
- "wave"
- "Roll"
- "Cross over"
- Fosbury Flop
"Step over"
This method is quite simple, it is used in physical education classes. Its essence is to step over the bar correctly. To do this, you need to make a small run, prepare for pushing off, push your foot off the floor and, having made a swing, jump over the bar and land.
"Wave"
This method is to smoothly fly the whole body over the crossbar. To do this, take off in a straight line at an angle of 60 - 70 degrees to the crossbar. The larger the take-off angle, the farther the repulsion site should be. Then it is necessary to make a wide swing with a supporting leg and fly over the crossbar, bending the body.
"Roll"
In this case, the take-off must be performed at an angle of 30 - 40 degrees. You need to push off with your foot, which is located closer to the crossbar. After you pushed off and slightly threw your leg over the bar, you need to pull the second leg to the first. During the “roll”, the bouncer is located over the bar with the ribcage and then the left side and lands on the push leg and on the hands.
"Cross over"
This method is similar to “roll”, but differs in that rotation is already set at the initial stage. Arms bent at the elbows must be raised together with the fly leg, and the shoulders and torso should move back so that the chest is above the crossbar. The push leg must be bent at the knee and hip joints, the heel should reach for the fly leg. Due to the movement of the legs, a rotation effect is created.
Fosbury Flop
The jump is carried out with the back to the crossbar. The athlete needs to run away, push off from the surface, while bending the fly leg. The head should move in the direction opposite to the pushing leg. After repulsion, the legs are brought together, the body straightens and turns its back to the bar. After the body flies over the crossbar, the legs need to be straightened. The bouncer lands first on his hands, and then his whole body.
In order to learn to jump in any technique, you need to pay a lot of attention to the mechanics of jumping. The whole jump can be decomposed into several components:
- pre-jump steps;
- hopping position;
- mental attunement;
- bounce;
- landing.
Information on how to jump in length can be found in the article.
The coaches trained the Olympic champion,
world record holder and European record holder
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High jump
Coach to Coach
Many are engaged in high jumps, but few jump high. For professional trainer work, high jumps are one of the most difficult types of athletics. Deep knowledge is needed in the field of jump technology and special physical training.
In everyday training, there is an underestimation of the role of psychological impact methods. Everything is reduced to the development of physical qualities, the development of elements of technology. You cannot succeed only at the expense of technology and physical qualities. A balance is needed between physical and psychological preparation. High jumps are to a large extent an emotional exercise, and this requires completely different approaches to the technique. It is advisable to reassess the significance of work methods and change its style. Man, a spiritual and psychological entity.
For a trainer seeking to successfully manage physical activity, it is of particular interest to psychological reactions. The most characteristic changes in the emotional state of the athlete at work.
Training as a whole should be directed to the maximum accumulation of internal energies. To improve training, it is more important for a trainer to look for ways through pedagogical techniques and the human factor. Leading jumpers often show very uneven results in a season. In this case, the main role is played by their spiritual, psychological state, which has been forming for years.
The disadvantages of the method
1. The main reason is erroneous orientation for the purpose of motor efforts. You should drastically reduce the huge number of comments about the transition of the bar, and pay attention to the execution of the push and the steps preceding it.
Due to underestimation of the jerk, approximately more than 65% of training jumps are unsuccessful. Watching the competition of high jumpers, not even a specialist notices how almost all jumpers push not sideways, but sideways. The repulsive force is not realized.
2. Basically, they train the movement of the transition of the bar and deprive the athlete of the possibility of mastering the vertical push. Do not take into account the actual level of readiness in repulsion for the development of technology. Little thought over the transition to the next tasks.
The strap for a beginner jumper is usually available at chest level.Beginners are physically few able to push up. Due to the lack of repulsive force, the jumper begins his first movements by tilting his head behind the bar, makes a jump from top to bottom! From the beginning of training, technical skills are fixed, where there is virtually no sense of verticality of effort. Regularly teach a beginner the style of "fosbury", you can onlypreliminarily creating a common base of sufficient repulsive force.
3. Under the slogan "general physical fitness" is traditionally used a lot of unnecessary exercises. The technique, complicated by expanding various indirect tasks, does not create the necessary concentrated impact. We have to lose working time to fulfill the load of developing "in general." For many years of training, the loss of time is very large.
The path to excellence lasts between 7-12 years. In order to be among the best at the age of 17 (such an age is in the ranking of jumpers for 2005), it turns out that you need to step on the road of Sport at the age of ten. During the formation and development of the body, the jumper has to withstand not only long-term jumping loads, but also stressful experiences.
It is generally accepted that a stressful condition occurs in competitions. In fact, stress is central to training. Training should use all pedagogical opportunities to reduce the negative perception of failures in training jumps.
4. The main disadvantages in the technique are laid by the method of "conscious learning". Such a conclusion may seem counterintuitive at first glance. Today, with new requests for speed and quality of training, in many cases verbal the approach is little justified. It is impossible to fix the jumping technique, only due to the coaching instructions. “Conscious” training, in fact, is a soundtrack to demonstrate the coach’s knowledge.
Requirements for mastering the technology have become much higher. The volume and complexity of the trainer's verbal explanations naturally increased. The chances of words moving into the athlete’s correct movements are reduced. Attempts to understand the many technical nuances create a fuzzy perception in the athlete. Naturally, after an unsuccessful implementation, he is told about the "failure" of his technique. The next execution causes another verbal flow, which continues to oppress the consciousness for the perception of the thoughts expressed. In the manner of his communication, the coach needs to instill psychological confidence in the mind of the jumper. Any steps in the training should strengthen the athlete's positive state of the Spirit! Not numerous verbal explanations are needed, but better to offer motor tasks that cause emotions and specific motivation. Negatively affects the course of training and another circumstance, when with each another explanation is lost pace of work. It is very important for creating a connection of sensations between training influences.
It is more advisable to fully use vision. Scientists believe that through the organs of vision we get more than 80% of the information. In visually presented movements, it is possible to create sensations of direction and speed faster and more accurately, to strengthen muscle feelings.
Sensations allow you to control the magnitude and speed of all efforts, create an individual style. Decisive is the rhythm of the temporal relationships of movements of the limbs in the last steps, before repulsion. It's about inside the rhythm of walking. This is the secret to doing successful jumps!
5. In conditions of increasing intensification of training processes, an underestimation of the human factor is observed. If problems arise in many years of preparation, they seek salvation in increasing the volume of physical stress. Different approaches are needed. We are interested in the idea of \u200b\u200bpsychologizing loads!
The main thing is to keep the athlete a positive, emotional background of load perception. In this case, the role of not consciousness, but subconscious mind. His responses are associated with the perception of all external stimuli.
6. The pedantic pursuit of the accuracy of imitation of the technique of Champions is another serious drawback in coaching thinking. They begin to teach the young athlete exactly according to the existing “effective” models. The jumper thereby loses its natural development to express personal natural opportunities. Watching the jumps of international class jumpers, it is clear that each master has his own characteristics in technology, but everyone jumps high! There is no perfect model of technology, with every new world achievement it changes!
One should not understand training in high jumps narrowly, only as exercise in one effective method of jumping. We are preparing forhigh jump!
A one-sided approach leads to a lack of understanding of the meaning of broad, basic hopping training. The solution to the training problem with one type of motor tasks is not very promising. It is necessary to use a combination of all types of exercises. All jumping exercises with vertical repulsion, all existing methods of high jump are part of a holistic concept - high jump with a run.
Expanding and gradually complicating the range of jumping tasks, it is possible by the sum of their variability to create the basic fundamentals of pushing up. It should be in the training of the jumper to focus on the implementation of the last steps and pushing away. Everything related to the push should take as a whole no less than ¾ working time. The huge takeoff power that a jumper receives in vertical repulsion does not compare with the capabilities of the so-called “economical overcoming of the bar”.
7. Initially, different methods of jumping are needed, including those that do not overload the psyche of an athlete with the difficulty of movements to overcome the bar. Usually training begins with the “fosbury” method. But reality is at odds with desires. One cannot desire much, but try to do little - to teach the movement to overcome the bar. The success of overcoming the bar actually depends on the full implementation of the vertical push force. The first grain of positive spiritual confidence arises from the successful completion of repulsion. For example, when an athlete fails in flight movements, he is psychologically “traumatized” by such jumps. There is a way out of this situation.
For the full development of the “fosbury” technique, it is advisable to use transition methods. We are talking about "stepping over" and "scissors, lying with your back" along the bar. Workout combination different ways The jump creates the confidence of the athlete that in the main method he will be able to jump successfully.
Psychology training
Athletes have changed intellectually and psychologically. Without taking into account the influence on the psyche of the jumper, decisions cannot be made. The success of the training begins with the state of the psyche and ends with it. One thing is what we see in technology, and another thing is what really happens with the jumper. Everything related to the processes of positive perception has an increased significance. But the stock of methods in the trainer's arsenal is usually very small.
Negative consequences inherent in the methodology should be excluded. The whole problem of the growth of sports results depends not only on physical training, but on psychological effectiveness. The sensible way is in the emotional design of all the moments of training. Emotions do physical activity "alive". Specially designed training techniques can significantly enhance the spiritual energy of the body.
With the originality of the interpretation of his thoughts, the coach evokes an athlete’s inner desire to work actively. There may be exercises designed in the form of a joke, which causes interest in checking yourself in such an exercise.
The main will be the style of "game and competitive" design tasks. To create the conditions for a small competition, it is enough to offer: “Who can ?! Who will be able to do so ?! ”Then, subconsciously, I manage to get more energy contribution to muscle effort. It is necessary to propose a possible action, gradually complicate it, but not to the extent of little real.
It is necessary to understand and compare in each case, for how much time and how many repetitions it took to achieve the expected changes. An attentive trainer understands what an athlete can do at the moment. There is no need to waste time on techniques and exercises that do not immediately give shifts.
When the jumps are performed in accessible conditions, the psyche of the athlete copes with the next motor technical problem. But, when the coach sees only the “mistakes” and weaknesses of the athlete, instead of reasonable instructions, he expresses his dissatisfaction. After the jump, the coach should not have negative ratings! Thus, we take possession of the athlete’s mind, we begin to dominate him morally. The methodology will have to be continuously rebuilt, especially in psychological terms.
In most cases, the technical aspects of an unsuccessful jump are connected with psychology. Should thinkas say that in the next jump to avoid flaws.
It is more expedient to orient the jumper more often on the options of concentration on one thought - “I can do everything, I can!” Due to such emotional energy of the subconscious, it is possible in many cases to ensure the successful execution of movements at the time of the jump.
From the start of the take-off to landing, it takes about 4 to 5 seconds! The repulsion phase within the support 0.18 - 0.23 seconds. It is difficult during this time to consciously control the numerous elements of the take-off technique and, especially, the instant push.
Intensification of the competition calendar requires more frequent high-level performances. Have to think ahead of time. One goal is speed training. With your ideas you need to reduce the preparation time, but get a better effect! It is about the speed of impact of each of the techniques. Moreover, about improving the quality of any portion of muscle tension.
In the hands of the coach there are strong psychological levers. Taking into account the athlete's opinion about what is happening allows you to maintain a high level of motivation. The success of the training is largely ensured by the psychological “channel”. When physical stress increases, what is needed is not dictatorship of loads, but real diplomatic flexibility. A good level of mutual understanding between the athlete and the trainer increases the increase in motor energy in the same load. In this sense, the influence of the coach in each training session is enormous.
The main thing for success in perceiving loads and technical work is becoming the art of mutual contacts, first of all, the ability to smooth out conflict situations. They can arise as a result of a large number of rash comments. It is not necessary to set several tasks for the athlete in one jump. It is advisable to propose one task and evaluate it.
When there are a lot of comments, the athlete’s consciousness is scattered. It is necessary to look for ways to make the athlete think for himself, give himself an assessment, and only then compare it with the coach’s comments.
The trainer offers the jumper to perform a specific technical element in each of the five jumps. Then ask: “How many of the five jumps were done, right !?” By doing this you make him think independently.
During training, it is advisable to have racks without marking in centimeters. The jumper does not have to be aware of how high the bar is. Knowing the height of the set bar exerts psychological pressure on his movements.
There are coaching methods that prevent the athlete from forming the leader’s psychology. In order to build confidence, many experts offer to overcome maximum heights. But in this case, the result of the impact is the exact opposite. In each training session, continuing to unsuccessfully jump at maximum heights, the athlete increases his feeling of insecurity! The psyche becomes flawed, thoughts appear about the low level of personal physical abilities. In general, a negative dominant prevails in the athlete’s mind. It is expressed in constantfeeling of fear.
It is not possible to rebuild the athlete’s technique by repeated repetitions of jumps at such heights. Instead of improving the jump, there is a learning of technical errors.When high jumps fail, the bar must be “played”. The method is simple - to raise and lower it in each case after performing 2 - 3 attempts. Thus, look for ways to perform jumping in a new emotional setting. It is better to often train in the zone of accessible heights. The main thing is to ask the athlete to try to jump over the bar with the maximum margin. Movement will be obtained without negative psychological pressure, but with maximum effort.
The technique is directly dependent on the nature of thoughts in the athlete’s mind. There are many obstacles affecting a jumper's readiness. Our consciousness perceives noises, starter shots, loud shouts. Through sight and hearing, information comes in that turns into extraneous thoughts. They greatly reduce the willingness to jump.
It is more difficult to manifest oneself during major competitions. A bungee is not enough to run the regular sector. Interfere with starting a run of a string of running athletes in medium and long distances. Winners running around the stadium with the flag are distracted and much more. Such a strong visual and auditory effect disables the focus of consciousness.
Any interference is reflected primarily in the accuracy of the takeoff run. The steps are uncertain and little coordinated. To focus the jumper on technical elements is not the best way to fix them in the conditions of intense competition. The trainer should orient the jumper on strengthening emotions, on the desire to perform the push vertically, in front of the bar.
A prolonged surge of emotions in a jumper is a hindrance! He is overwhelmed by thoughts of how great the previous leap was made! In the future, everything will go fine, he thinks! Emotions of unjustified self-confidence suppress and change the direction of the course of consciousness. In fact, during this time, the brain turns off, works in a completely different direction. Enumeration of positive emotions, as many were able to see, brings failure in the next jump. Every jump is perfect new and difficult test.
In individual training sessions, techniques should be used to reduce the response to interference. For this, the trainer creates artificial difficulties. He actively distracts the jumper at the time of the jump. In order to create interference, it is enough to go over the run during the jump, toss the flying saucer across its movement or say distracting words. Such tricks in training should teach the jumper not to get angry and not to react emotionally. Carrying out a jump, the athlete moves along the run to the bar, not paying attention to what is happening around.
The methodology of "guidelines"
Any, even the most advanced technique is not a dogma! There is no final right decision where there is creative work with an athlete. Each workout has to be rethought, how best to apply all the options for possible landmarks, different devices. For acceleration solving training problems, landmarks, objects, shells can be successfully used by athletes of any skill level. Landmarks mean a variety of markings with paint, ribbons, chalk, cones. There are special simulators that can be used to clarify the movements of shells from other sports. The visual reference point in technology is the image of jumping by teammates. In the methodology of "reference points", desires and emotions govern. Most of the exercises in training are compiled as an athlete competing with himself.
The benchmark technique is even more effective when there is density, continuity of physical stress in the organization of training. Tasks for the development of different methods of jumping we thought out in a holistic expression, they are interconnected, follow one after another. The emergence of a special effect from the use of landmarks allows you to create brighter - functional signals, leave them in the motor memory for a long time.
The athlete is guided by vision and emerging emotions, the desire to act precisely within the proposed guidelines (within the limits of conditional rules). For example, in the “step over” method, such a task would be at the time of flight above the bar: to transfer an object under the fly leg from hand to hand. They shift the object from the hand on the side of the fly leg to the other hand. This game technique will subconsciously help the jumper to accentuate the push up and raise the fly leg above the bar.
Game methods enrich athletes with the necessary sensations.
Another example: it is necessary to teach the athlete at the moment of repulsion, to actively work with the hand (from the side of the push leg). It is enough for the jumper to give a small, rolled-up towel into his hand, and to ask at the moment of the push to throw it as high as possible and backward. You will get the expected effect of the desired hand movement much faster!
In the task with landmarks, it is possible to switch the direction of thoughts from the technical form on desire toss the item as high as possible. This is characteristic of the method. Adaptations manage to provide a subconsciously situation when the movement is performed more correctly. Landmarks stimulate the athlete to better complete the task.
Everything in the world is subject to wave processes. The trainer needs to consider how to behave at all levels of the emergence, rise or fall of the "wave". The top of the wave is always very short! The athlete’s attention span is also short. It has to be artificially supported.
Game exercises cause a greater surge of psychological satisfaction. For the purpose of a variety of emotions, it is enough to suggest jumping 2-3 times as well as in the previous attempt. In case of success, the athlete has a new psychological state. The effect of the implementation of such "gaming" methods will increase the total time of full working capacity.
Teaching - train, training - train.
· The main goals for beginnersjumpers in any way.
1. The student must learn independently, mark the place of the start of his run and push.
2. Start the run in steps of the same length.
3. At the moment of repulsion, learn quickly, wave up with your foot or knee. In flight, continue to raise the knee just above the level of the bar.
4. Learn how to jump from running different configurations.
· The main goals forqualified Athletes:
1. The main enemy is fear! Forget weaknesses, not talk and not think about them.
2. Trainings to create the maximum accumulation of spiritual energy. In this case, when performing the jump, it is possible to provide "motor courage."
3. Learn to step up the steps in the second half of the run.
4. Before the push, be able to perform a step with the fly leg shorter and naturally get the opportunitybefore start the movement of the swing from the point of support with the swing leg.
5. In the phase of repulsion, achieve simultaneous sweeping movements of the arms and legs along the bar.
6. Monitor the position of the head over the jerk foot.
7. When crossing the bar, unbend the legs at the knees instantly, by lifting the feet up.
8. Be able to emotionally tune yourself to confidently complete all the steps in the take-off.
High jump technical training
You can jump in trainingone way, but alternating different runs. The figure offers options for running directions. Jumping in the same workout from different runs creates the sum of coordination skills. The coach creatively modifies the run, according to the state of the athlete at every moment of work. In such cases, it is possible to perform movement over the bar more efficiently. Different directions allow the jumper to more fully feel the combination of the last three steps with a vertical push. Going on accelerated mastery of the technique and rhythm of the competitive run.
· Key Optionsrepulsion.
Depending on the paths of primary education, a jump style is formed. Currently, there are two main variants of the technique of performing a jump using the “fossbury” method. In accordance with the athlete’s capabilities, the coach should decide which technique he uses.
In the first version, at the time of the end of the support repulsion phase, the position of the shoulders is somewhat ahead. This makes it necessary to take off while maintaining the vertical position of the body, followed by “diving” with the head across the bar.
The body sequentially bends the bar across: head, body and legs. An example of such a widespread variant of the style of the “fossbury” technique is demonstrated by the American Dwight Stones. He was the first in the world to cross the line of 2.30 cm, which strengthened the mass imitation of his style.
We have realized our many years of jumping experience. different ways and created a variant of another style of technology "fosbury." In the performance of our student Alexander Grigoryev, this style was called the Russian "Flop". Repeated Champion of the USSR, Alexander Grigoriev was the second in the World who overcame the boundary of 2 meters 30 cm in 1977. This was the new European record.
A. Grigoriev finishes repulsion when the center of gravity is slightly behind the jogging foot. His body has the ability to fly out of the pelvis forward - up. At the end of take-off, it is located along the bar due to the simultaneous lowering of the hand down, back behind the bar (see photo).
Since 1974, in such a technical design. Alexander demonstrated the original jumping technique at All-Union and international starts. There is no difference in this style of how to perform a swing with a bent or straightened leg. Now, many leading jumpers and jumpers use the option of flying the body along the bar, with the pelvis forward - up. In the jump technique under consideration, there are advantages to realizing the take-off and push forces at the moment of overcoming the bar.
The basics of repulsion technology
Static poses in the photo do not reflect the nature and ratio of the speeds of individual movements. For many years there have been theories about the need for rotational motions to push the conditions for the transition of the bar. Such technical "ideas" brought talented jumpers incorrigible shortcomings in the jump method "fosbury". Repulsion rotation, actively set by the swing off the bar and turning his shoulders, knocks the body of the jumper sideways from the push. In such a situation, the inertia of the takeoff helps. It should not be forgotten that the jump, when the bar is crossed with the back in this method, is possible with a straight take-off line, without “running in” and spinning at the moment of the push.
Any repulsion occurs through the foot, using it as a support arm, but in this case it should not rotate. When jumping high, turning your shoulders at the time of the vertical effort does not hold water! Hands, like the fly leg, in the jerk should work forward - up simultaneously, synchronously. The palms at the end of the push can rise - above the head.
The push should be seen in the joint direction of all efforts up. The main thing for vertical repulsion is that the swing movements go their way even before the shoulders of the jumper reach a vertical line above the place of setting the jerk foot. The step from the fly leg is shortened, this creates the necessary opportunities for the beginning, active swing movements even before the jerk foot is placed in the repulsion site.
The main attention is to ensure that all movements in the swing of the arms and legs are directed parallel to the bar. The head at the end of repulsion does not lean sideways and does not turn relative to the body. In this case, all the repulsive forces will pass over the jerk foot.
In order to carry out a vertical push, leading movements inside the step rhythm are necessary! All swing movements begin in the flight phase. Foot and arm swing started and ends earlier than in the usual running step. By the moment of the beginning of the support at the place of setting the jogging leg, the flywheel and the opposite arm had passed their main path forward. This is necessary to ensure greater verticality of the repulsion direction.
But if you hold the swing of the foot, then all temporal relationships in repulsion are violated. Then the shoulders and the whole body begin to bend forward. The fly leg and arms cannot have time to create, through the pushing leg, sufficient lifting force.
It turns out that the balance of the body is lost. The inertia of the run pushes the jumper toward the bar.
- The reason for the occurrence of such a situation may appear in the previous steps, in their insufficient frequency of execution.
To train the frequency of steps, you can offer:
1. Running on the spot, learning the pace of steps to the limit, and immediately with the same frequency, jerk to run forward 20-30 meters.
2. Running through low cones, low barriers (15-20 cm high) curved from a rigid wire. Through them it is necessary to run in one version, accelerating or in another, immediately begin to perform all steps with maximum frequency.
3. Jump high through the bar at the shortened distance of your take-off run. It is often exaggerated to follow the same number of steps. At the same time - push against the bar in the usual place, but not closer. This technique becomes more complicated when, after each successive jump, the run is reduced by two stops. The one who will be able to fit the number of steps of his run, but in a smaller segment, will win.
- Exercises that allow you to feel the temporal relationship and direction of work of the hands and fly leg.
1. A small run in three to five small steps and repulsion with a take-off along the bar.
The task is to fly near the bar, the pelvis above a record level.
2. Alternate with jumping over the bar another exercise. From a short run, get a landmark with your fly leg. The jumper will receive the sensations necessary at the moment of a vertical push. After two repetitions, you can continue to jump over the bar again.
“Step over” training
· The sequence of basic exercises.
Those students who are difficult to jump over from the start should set the bar obliquely, lowering it one end below, from the side of the landing site. But, if at the same time you want to maintain the height of the swinging motion of the foot, then, on the contrary, you must lower it only from the side of the repulsion site.
To teach the group, it is advisable to complete the tasks according to the sequence proposed below:
1. To take the place of the jerk, and after the swing quickly lower the fly leg to the bar, in the place designated by the trainer, but ahead of the repulsion. Then step over, jumping the bar from a place, without a start.
Task: In the push, perform a forward swing, with your foot along the bar.
2. Jumping the bar with one step. Then - the same jumping, but from the walk. The number of steps is arbitrary.
Objective: To create a flight along the bar and landing on the fly leg to the designated place, but not to the side of the repulsion site.
3. Indicate the direction of the take-off run by a straight line from the beginning to the place of the shock. Jump over an obliquely set bar with a run of 5-7 meters. Run in small frequent steps.
Task: Master the swing with your foot exactly along the bar. Repulsion in the designated place.
4. Jumping horizontally installed strap (50-60 cm) with a run of 5 - 7 meters. From the designated mark run often and in small steps. At the beginning of the run - the back is always the same leg.
Task: Keep the torso running upright all the time, and lower the fly leg, after the push, very quickly behind the bar onto the mat, in the designated place.
5. Set the takeoff in 5-8 steps. Jumping straps at low and easily accessible heights.
Task: Determine the start point of the take-off run relative to the jolt site. Each student to remember the distance and learn to independently determine it.
6. Jumping the bar with an individual run. Catch in flight after the push, make a clap of the palms under the thigh of the fly leg.
Objective: To learn high, raise the fly leg and overcome the bar without tilting your shoulders forward.
7. Jumping strips with a running start, land on foam rubber mats (no more than 60 cm high). Speed \u200b\u200bup the last three steps.
Task: Quickly lower the fly leg to the landing site. After landing, leave the mats only forward along the bar.
8. Get up at the start of the run, opposite the middle of the bar. Jumping the bar, but now with a run in half in an arc.
Task: Max along the bar with the main focus on the rapid lowering of the foot with the foot down. The first concerns the mats of the heel of the fly foot, then immediately you need to sit down or lie down. The body after landing is located along the bar.
9. Offer to complete a series of jumps. The athlete must do three jumps at a low height without stopping.
Task: All jumps are done quickly, taking into account the time on the stopwatch. If the bar is broken, the task does not count.
10. Improving the technique of the method of "stepping" occurs by running first in a straight line, at an angle of 35 - 45 degrees.
Then try a jump where you have to scatter in a semicircle. Start a run from a distance
7 - 8 steps to the bar.
Workout with the “scissors back” method, along the bar
· What is the importance of teaching the “back scissors” method
The jump is not connected with the need for an early turn to the bar with your back when taking off. All movements in technology retain the benefits of a sense of vertical repulsion, as in the “stepping” method. Jump "scissors backs" - an independent way. Its value is that, it is a logical step from the method of "stepping" to the method of "fosbury."
This version of the jumping technique is suitable for inclusion in training at all skill levels and is a great additional way.
Our students in training achieved results above 2, 15cm. The body’s take-off movements along the bar and the beginning of the entrance to the bar by hand and shoulder, in fact, correspond to the elements of the technique of our “fosbury” jump style.
Regularly using such a preparatory leap, it is quite possible to maintain the vertical direction of repulsion in the training by the “fosbury” method. From the moment of the start of take-off, after the end of the push, the fly leg must be continuously straightened forward, from the head, along the bar, and thereby position the body with the stomach up.
The task for the athlete is to lower his fly leg behind the bar earlier and faster, so that the heel first touches the mat. It is such a setup that will teach you to raise the fly leg higher at the moment of repulsion.
· How to accelerate the assimilation of technology by the “back scissors” method
1. Using a device specially made for you, hang the strap on rubber bands 25 cm long. At the ends of the elastic band, fix rings (from linen tape) with a diameter of 5-6 cm. One ring is worn on the clamps of the stands, the end of the strap is pushed into the other.
Such a device will free up a lot of working time that is lost to set the bar. It will make performing jumps incomparably more intense. There is no need to wait until the downed bar is put in place. The racks must be moved apart slightly wider than the length of the plank, and the elastic bands on which it hangs should be placed behind them. When touched, the bar will not fall. The base of the racks must be secured against tipping over or be heavy enough. At maximum heights, do not use this device.
2. The main thing is to have a permanent push site. It is better to mark the place of repulsion with a tape or rubber mat. This will reduce the number of running errors. If necessary, it is easy to adjust the amount of run, moving the mark with which the run begins.
3. As the bar rises, the jumper often breaks the take-off run. This is due to the lack of a constant value of the first three steps. It is necessary to control the start of the run. It is important not to change the size of the first steps when jumping. The first step is always to start with the same foot, the rest are performed the same length.
4. At the beginning, the pace of the steps is uniform, and from the middle of the start, a pronounced acceleration begins.
5. It is necessary to require repulsion with a clear swing up the knee. Try to keep it as far as possible during takeoff, at the level of the bar. Then it is possible to fly up and down with the chest, along the bar. Then you can continue the following movements.
6. In different forms of run, keep the body upright.
7. In each of the methods: by stepping, scissors and fosbury learn to jump from the races of different configurations (see the scheme of races)
By following these instructions, it is possible to reduce the number of unsuccessful jumps and thereby improve the quality of the training.
Training method "fosbury"
· Predsta jogging exercise:
1. Mahi, facing the bar. Body weight behind, on the fly leg.
2. Mahi, standing on the side of the bar. Then add repulsion from a place, from a step, from two steps. Take-off and landing along the bar!
3. Stand in front of the bar, swings are frequent, high-speed.
· How to master the movement of the jumpin place.
1. Starting position - lying on your back.
Task: to lift up the legs bent at the knees and unbending them to get the soil behind the head with the feet.
2. Starting position - sitting on the mat.
Task: to do a somersault back, putting palms with fingers under the shoulders.
3. Lie on your back, legs are extremely bent at the knees, hands to take on the feet that are on the support.
Objective: to bend several times, repeatedly raise the pelvis, while moving it to the head.
4. Standing with your back to a high mat, tilt your shoulders back and down. With blades to land on its edge, in the "bridge" position. The movement of the shoulders back to begin by bending the knees, lower them down - forward.
5. Starting position - “stand on the shoulder blades”, the legs raised up are bent at the knees.
Task: repeated extension of the legs at the knees up with the heels. Begin straightening in the knees by bending the feet “on yourself”.
6. Sit on the mat, resting on the back of the elbows. The knees of the raised legs are bent.
Task: extension of the legs at the knees, feet up. The feet rise up to the vertical position of the legs, and at this moment the body does not move.
7. Lie on your back, legs bent, knees up. Under the knees there is a low bar.
Task: straighten the legs with the heels up, while bending the toes of the feet “towards you”.
8. The next task for the integrated development of movements in flight overthe bar.
Sit on the edge of the mats. Sequentially complete three positions.
Objective: to study the movement of the legs at the moment of overcoming the bar (according to the figure) in three counts. Such an exercise is basic to repetition.
· How to master overcoming the barwith a jump.
1. Initially, a slow simulation of movements to overcome the bar through a projectile (according to Fig. 1)
2. Then perform the jump, landing with your back on the mats (Fig. No. 2)
3. To complete the last, third task, you must first set the bar at the level of the pelvis.
Determine the place of repulsion with the feet relative to the bar. To do this, stand with your back to the mats, move forward to the distance of straight arms stretched down - back until the palms touch the bar.
Task: perform a sharp push up and at the same time make a jerk with your shoulders and hands up and back. Land on the mats with your back. In flight, straighten the legs bent at the knees, with your heels exactly up. When landing, spread your hands to the side and try to hit the mats with your palms at the same time.
· Push trainingwith a run.
1. First, perform a push with a straight run of 3-5 steps, with flight along the bar without overcoming it.
2. Then from the same take-off - jump, trying to get it knee landmark at height.
3. Leap with a high pointhead.
4. Finally, serial push repulsion in high jump. You can push each step, the third or fifth. The distance for the series is chosen from 20 to 80 meters.
5. Jump over the bar, in the way of "fossbury". Run strictly in a straight line, at an angle to the bar of 40-50 degrees. With no more than 5 steps. Designate both the jerk location and the start point. Try to make a wave of arms at the moment of repulsion, with palms above the head.
Objective: Having overcome the bar with your back, try to straighten your arms in flight while flying. They will be located parallel to the bar. To facilitate the task, pick up two tennis balls and, landing, put them away from the body.
You can mark this end position of the hands with tape along the bar at the site of the intended landing.
6. Run on a half-arc and perform the same jump at an easily accessible height.
Objective: Strive to push in such a way that the pelvis flew up along the bar.
General methodological considerations
- The success of preparing a high jumper, the main thing is repulsion from the run.
It is more advisable to devote the main time to the push technique in the process of training loads in a variety of forms of tasks:
1. Flip forward on mats without a bar, with a short run
2. Flip over the bar located at the height of the abdomen.
Task: after pushing with your feet, you need to put your hands vertically down, on the near edge of the mats. Taking off while touching the chin of the chest.
3. Run, facing the bar. After pushing with your feet, hands located with palms above your head, spread apart to the sides, which will help to make a turn with your back to the bar. More active hand movement from the side of the push leg. It must continue to move in a circle, back, beyond the bar. It is with this hand movement that the possibility of turning the back to the bar will be created. Then it succeeds in landing in the position of the “fosbury” method by working with hands, and not by turning the torso.
4. Jumping in the “fosbury” way. Simultaneously with them alternate several other jumping methods.
5. Jumping "competitive" method, one series. The trainer takes into account the time from the first to the last jump on the stopwatch. For example, to perform “temporarily” three jumps from a short take-off run of 6-7 meters in length. After overcoming the bar, return to the landmark and perform the next jump
6. Also jumps “against the clock”, but try to make three series, with a break after each.
In the first series, after the next jump, without interrupting, do 5 thrusts upwards with your hands, weighing 5-7 kg, at the start site. Then, without stopping, continue jumping. The coach takes into account the total time from the first to the last jump.
After a break, to calm the breath (3-4 minutes), repeat the new series. Just make three series.
In the third series - to raise the bar, but to exclude weight shocks with your hands, leave only high-speed jumping. Such high-speed series will create psychologically confident jumping skills.
- The technique of overcoming the bar by the “fosbury” method can be finally formed in the final stage, after the take-off and repulsion are mastered.
It is advisable to diversify the methods of jumping and running directions more often, which will give the training more emotional interest. The main takeoff in arc shape, number of steps and available speeds should be selected taking into account the option in which repulsion is more convenient. Then the movement to overcome the bar will be performed almost automatically.
The main coaching quality in training high jumpers is unlimited patience, lack of nervousness and uncertainty in their decisions. One must be prepared for frequent disappointments and rare, but (for oneself), spiritually highly regarded successes.