加强专项力量训练,提高跳远运动成绩（strengthen special strength training, improve the performance of long jump）

加强专项力量训练,提高跳远运动成绩（STRENGTHENSPECIALSTRENGTHTRAINING,IMPROVETHEPERFORMANCEOFLONGJUMP）ABSTRACTLONGJUMPISATRACKANDFIELDPROJECTDEMANDINGHIGHSTRENGTHANDSPEEDITREQUIRESATHLETESTOHAVESTRONGSUPPORTFORCEANDHIGHPOWEREXPLOSIVEFORCETHISARTICLEFROMTHELOWERLIMBMUSCLECONTRACTIONABILITYOFSPECIALTRAINING,THECOORDINATEDDEVELOPMENTOFTHEBODY,MUSCLECONTRACTIONTRAININGANDSTRENGTHENTHEIMPORTANCEOFEXPLOSIVEFORCETRAINING,SWINGSTRENGTHELABORATEDSTRENGTHENTHESPECIALSTRENGTHTRAINING,TOIMPROVETHEPERFORMANCEOFLONGJUMPPROBLEMKEYWORDSLONGJUMPSPECIALSTRENGTHTRAININGSTRATEGYLONGJUMPISONEOFTHESTRENGTHANDSPEEDQUALITYREQUIREMENTSOFHIGHTRACKANDFIELDPROJECT,ITSTECHNICALCHARACTERISTICSOFRAPIDCOMPLETIONOFHIGHSPEEDRUNUPTAKEOFFMOVEMENTS,ATHLETESMUSTHAVEASTRONGSUPPORTFORCEANDHIGHPOWEREXPLOSIVEFORCETHEREFORE,HOWTODEVELOPMOREEFFECTIVELYTHETAKEOFFFORCEOFTHELONGJUMPHASADIRECTEFFECTONTHEQUALITYOFTHESPECIALFORCEISPARTICULARLYIMPORTANTTHESOCALLEDSPECIALFORCEREFERSTOTHEDIRECTPARTICIPATIONINSPECIFICTECHNICALMOVEMENTSOFSPECIFICMUSCLEGROUPSANDEFFICIENCYREGULATIONMECHANISMWORK,INUNITSOFTIMETOOVERCOMETHERESISTANCETHESPECIALELEMENTSOFTHELONGJUMPINCLUDETHESPECIALSUPPORTINGFORCE,THEFASTTAKEOFFFORCEANDTHESPECIALSWINGINGFORCETHUS,THESPECIALSTRENGTHOFLONGJUMPISADYNAMICRESISTANCESYSTEMWITHAHIGHDEGREEOFSTRENGTHANDSPEED,WITHSPEEDANDFORCEEXPLOSIVEFORCEASITSCORE,ANDTHEREISACOMPLEXINTERACTIONBETWEENTHEVARIOUSINTERNALFACTORSLONGJUMPATHLETESPHYSICALQUALITYTRAINING,ESPECIALLYSTRENGTHTRAINING,TOCOMPLETEANDLONGJUMPTAKEOFFMOVEMENTSTRUCTURE,MUSCLEWORK,MOVEMENTTIMETOGETHER,TAKEEFFECTIVEMEASURES,FOCUSINGONTHEDEVELOPMENTOFLONGJUMPSPECIALSTRENGTHPRACTICEHASPROVEDTHATONLYBYSPECIALIZEDTRAININGFROMSPECIALNEEDSCANTHETRAININGEFFECTBEIMPROVEDANDTHELONGJUMPRESULTSCANBEEFFECTIVELYIMPROVEDISPECIALTRAININGOFLOWERLIMBSMUSCLECONTRACTIONANDCONTRACTIONABILITYTRAININGOFRUNUPSPEEDOF1LONGJUMPTHEEXERTIONANDUTILIZATIONOFRUNUPSPEEDINLONGJUMPISMAINLYDETERMINEDBYTHECONTRACTIONANDCONTRACTIONABILITYOFTHEEXTENSOROFTHETAKEOFFLEGWITHTHECONTINUOUSDEVELOPMENTOFLONGJUMPTECHNIQUEANDTHECONTINUOUSIMPROVEMENTOFSPORTSPERFORMANCE,THEPURSUITOFRUNUPSPEEDISGETTINGHIGHERANDHIGHER,ANDTHERUNUPSPEEDISAPPROACHINGORAPPROACHINGTHEHIGHESTLEVELOFINDIVIDUALSITISTHEDEVELOPMENTTRENDOFRUNUPTECHNIQUETHEFASTERTHEAPPROACHSPEED,THEGREATERTHEIMPACTLOADINGLOADONTHEMOVINGSUPPORTORGANDURINGTHESUPPORTBUFFERSTAGEINTHISWAY,ITISNECESSARYTOIMPROVETHEABILITYOFSUPPORTINGMUSCLESTOWITHSTANDTHEIMPACTLOADDURINGTAKEOFF,NAMELYTHEREDUCTIONANDCONTRACTIONABILITYOFTHETAKEOFFMUSCLESATTHESAMETIME,INORDERTOIMPROVETHEUTILIZATIONRATEOFTHELONGJUMPRUNUP,MUSTBECOMMITTEDTOIMPROVINGTHEATHLETESJUMPINGABILITY“AND“JUMPSUPPORTABILITY“,THESOCALLED“TAKEOFFABILITY“AND“OFFWHENTHESUPPORTINGCAPACITY“REFERSTOTHETAKEOFFMUSCLECONTRACTIONABILITYTOWORKTHEWORKINGMUSCLECONTRACTIONABILITYOFTAKEOFFISSTRONG,CANTAKETHEINITIATIVETOUSEBUFFERTECHNOLOGYINTHERUNUPANDTAKEOFFWHENATHLETES,REDUCEPASSIVEBUFFERACTION,IMPROVETHEINITIATIVE,THERAPIDTAKEOFFBUFFERMOMENTTOGIVEASTRONGGROUNDFOOTIMPACTLOAD,AVOIDEXCESSIVEBENDINGOFTHEJOINTSOFTHELOWERLIMBS,CREATEREASONABLEPHYSIOLOGICALANDBIOMECHANICALCONDITIONSTHENTHEPEDAL,THERUNNINGSPEED,ACTIVELYCOMPLETETAKEOFFTHEREFORE,THEEXERTIONANDUTILIZATIONOFRUNUPSPEEDDEPENDONTHECONTRACTIONANDCONTRACTIONABILITYOFTHETAKEOFFLEGEXTENSORGROUPTHEATHLETESINTHERUNUP,ESPECIALLYTHELASTFEWSTEPS,DONTJUMPRESTRICTIONSSHOULDBELIKERUNNINGASFAST,WILLTHEIROWNLEVELOFSPEEDINTHERUNUPTOFULLPLAY,INORDERTOMAKETHEAPPROACHCLOSETOTHESPEEDOFRUNNINGSPEEDTHEREFORE,ABSOLUTESPEEDTRAININGISVERYIMPORTANTFORLONGJUMPERSUSUALLYWEUSETHEFOLLOWINGMETHODSTODEVELOPTHEABSOLUTESPEEDOFTHETHREEJUMPATHLETES15060METERS,SQUATSTYLESTARTINGSTARTING,STANDINGSTART,SINGLEFOOTRUN2MARCHINGRUNRUNTHEDISTANCEWITHTHEFASTESTPACEORTHEBIGGESTSTEP,ALSOBETHEFASTESTTORUN3RUNNINGALLKINDSOFRUNNINGEXERCISESONTHESLOPERUNWAYRUNNERSCANMOVEFROMHORIZONTALTOUPHILL,ORDOWNHILLTOHORIZONTAL4DOWNWINDRUNNING,TRACTIONRUNNING,DRAGGINGHEAVYLOAD,CHASINGANDRUNNING,5060METERSFOOTRACE5STARTRUNNINGAFTERTHECOLLECTIVESTARTSCANBEORGANIZEDBYSEX,SPEEDANDABILITY,APERSONOFSLOWSPEEDAPERSONOFSLOWSPEEDYOUCANALSOMAKEAFASTPERSONBEHINDADISTANCE,ANDTHENTWOSTARTATTHESAMETIME6MARKRUNPLACEANUMBEROFMARKERSONTHERUNWAY,ANDWHENATHLETESRUN,PUTYOURFEETBETWEENTWOMARKERSNARROWTHEDISTANCEBETWEENEACHMARKERTOACCELERATETHEPACE,ORINCREASETHEDISTANCEBETWEENMARKERSTOINCREASETHESTEPSIZE7ACCORDINGTOTHERHYTHMOFTHESOUNDSIGNAL,RUNNING,RELAY,DISTANCECHANGE,REPETITION,INTERMITTENTRUNNING8PARTICIPATEINVARIOUSSPRINTSINTHELONGJUMPRUNUP,ATHLETESSHOULDNOTONLYPLAYTHEFASTESTSPEEDINASHORTTIME,BUTALSOBEREADYTOTAKEOFFATTHESAMETIMETHEREFORE,THERUNUPTECHNIQUEOFLONGJUMPISMORECOMPLICATEDTHANTHATOFSPRINTINGTHISREQUIRESATHLETESNOTONLYTORUNFAST,BUTALSOTORELAX,NATURAL,RHYTHMIC,ANDACCURATEITREQUIRESLONGSTRIDE,FAST,FLUENT,COHERENT,COORDINATEDANDRHYTHMICITISVERYDIFFERENTFROMSPRINTING,WHICHISDETERMINEDBYTHECHARACTERISTICSOFTHELONGJUMPITSELFINTRAININGWEREALIZETHATTHEFOLLOWINGEXERCISESCANEFFECTIVELYRELAXTHENATURALABILITYTORUNFASTDEVELOPMENTOFATHLETES1150220METERSABOVETHERELAXEDSTRIDE,MEDIUMSPEED,RELAXEDSTRIDES,PAYATTENTIONTOTHECORRECTTECHNOLOGYTORUN,ASFARASPOSSIBLETOINCREASETHERANGEOFMOTIONGENERALLY,EACHTRAININGCOURSERUN6102100METERSCONTROLLABLESPEEDRUN,WITH8090STRENGTHMAXIMUMSPEEDRUN,GENERALLYEVERYTRAININGSESSIONRUNOF6103THEAVERAGEINTENSITYOF60METERSRUN,WITH9095STRENGTHMAXIMUMSPEEDRUN,LETTHEATHLETESINTHEPREMISEOFRELATIVELYRELAXEDUNDERREACHASFASTASPOSSIBLEUSUALLYRUN6TO10TIMESPERTRAININGSESSION2THETRAININGOFTHECONTRACTIONANDCONTRACTIONABILITYOFTHEEXTENSORGROUPOFTHETAKEOFFLEGTHEABILITYOFYIELDINGANDCONTRACTIONOFTHEEXTENSORMUSCLEOFTHETAKEOFFLEGISTHEDOMINANTFACTORAFFECTINGTHETAKEOFFEFFECT,ANDTHETAKEOFFEFFECTISACOMBINATIONOFTHEMECHANICALEFFECTSOFTHEBUFFERINGANDTHEPUSHINGANDSTRETCHINGSTAGESDURINGTHEBUFFERINGSTAGE,THEEXTENSORGROUPOFTHETAKEOFFLEGCOMPLETEDTHEFALLANDCONTRACTION,ANDTHEEXTENSORLEGOFTHETAKEOFFLEGCOMPLETEDTHERESTRAINTCONTRACTIONTHEEFFECTOFTAKEOFFDEPENDSONTHETWOKINDSOFCONTRACTIONABILITYOFMUSCLE,ANDTHENEGLECTOFANYKINDOFMUSCLESTRENGTHDURINGTRAININGWILLHINDERTHEIMPROVEMENTOFLONGJUMPPERFORMANCESTUDIESOFEXERCISEPHYSIOLOGYPOINTOUTTHATTHEMECHANICALEFFECTSOFMUSCLECONTRACTIONANDTHEABILITYTODOWORKDEPENDONTHEMAGNITUDEOFTHELOADENCOUNTEREDDURINGMUSCLECONTRACTION,ANDTHATEACHMUSCLEHASANOPTIMALLOADTHEOPTIMUMINITIALLENGTHHOWCANWEGETTHEBESTLOADOFTHEMUSCLECONTRACTIONDURINGTHEPUSHANDPULLSTAGE,WHICHDEPENDSONTHEACTIVEBUFFERTECHNIQUEUSEDBYTHEATHLETESDURINGTHESUPPORTSTAGE,ANDISCLOSELYRELATEDTOTHEREDUCTIONANDCONTRACTIONABILITYOFTHETAKEOFFEXTENSORGROUPTHEREFORE,THEFASTERTHETAKEOFFSPEED,THEMORESTRINGENTTHEREQUIREMENTSOFTHEBUFFERCOHERENCE,THATIS,THELOWERLIMBEXTENSORMUSCLECONTRACTIONABILITYOFTHEHIGHERREQUIREMENTS3TRAININGOFLOWERLIMBMUSCLECONTRACTIONANDCONTRACTIONABILITYTRAININGMETHODSANDMEANSOFTHELOWERLIMBMUSCLECONTRACTIONABILITYOFTHESPECIALSTRENGTHTRAININGMUSTFOCUSONNEUROMUSCULARRESPONSESTOSTIMULATIONOFFASTLOAD,MODERNLONGJUMPSPECIALSTRENGTHTRAININGMUSTBEAPROCESSOFORDERINGFASTRESISTANCEABILITYFORVARIOUSELEMENTSTOTHETRAININGPRACTICEMEANSANDVARIOUSELEMENTSTOGETHERTOEFFECTIVELYLOADHIGHEFFICIENCYDEVELOPMENTOFSPECIALPOWERTHESCIENTIFICSYSTEMANDTHEREALIZATIONOFTHISPROCESSMUSTRELYONTHESPECIALSTRENGTHTRAININGMEANSANDMETHODSTOSTRICTLYACCORDINGTOTHEMODERNNOTIONOFSPECIALSTRENGTHTRAININGSETTHELONGJUMPACCORDINGTOTHEABOVEANALYSIS,THELONGJUMPSPECIALSTRENGTHTRAININGMUSTADOPTASERIESOFDEVELOPMENTSPEED,STRENGTH,SPECIALABILITYTRAININGMETHOD,NAMELYTHERAPIDSTRENGTHTHESOCALLED“RAPIDSTRENGTH“REFERSTOTHEMUSCLESASSOONASPOSSIBLEANDASHIGHASPOSSIBLETOEXERTTHEIRPOWER,ANDQUICKLYOVERCOMETHEABILITYTOLOADOUTSIDETHEGREATERTHESTRENGTHOFANATHLETESACTION,THEFASTERHISSPEED,THEGREATERTHESPEEDPRACTICEPROVEDTHATONLYWHENTHETWOASPECTSOFMUSCLESTRENGTHANDMUSCLESPEEDAREIMPROVED,INORDERTOACHIEVETHEFASTSTRENGTHTRAININGEFFECT,MUSTHANDLETHELOADWEIGHTANDMOVEMENTSPEEDRATIO,TOBECONSISTENTWITHTHEREQUIREMENTSOFSPECIALSPORTS1THEWEIGHTOFWEIGHTBEARINGTRAININGUSUALLYADOPTSTHEINTENSITYOF40TO80OFTHEMAXIMUMLOAD,REQUIRINGTHEATHLETESTOTRYTHEIRBESTTOREALIZETHEMAXIMUMFORCEANDTHEMAXIMUMSPEEDSENSEEACHGROUPREPEATS5TO6TIMES,ANDCOMPLETESTHE3TO6GROUPS,EACHOFWHICHISINTERMITTENTLY2TO3MINUTES2NOWEIGHTEXERCISESMAINLYUSESVARIOUSFORMSANDREQUIREMENTSTOOVERCOMETHEIRWEIGHTJUMPPRACTICE,SUCHASSTEPJUMP,STEPJUMP,VERTICALJUMP,SINGLEFOOTJUMP,JUMPDEPTH,ETCINPRACTICE,ATTENTIONSHOULDBEPAIDTOTHECONTINUITYOFMOVEMENTANDTHECHARACTERISTICSOFEXPLOSIVEEFFORTATTENTIONSHOULDBEPAIDTOTHENUMBEROFREPETITIONSANDTHENUMBEROFEXERCISESINTHETRAININGOFRAPIDSTRENGTH,SOASNOTTODECREASETHESPEEDOFPRACTICE,ANDTHEDURATIONSHOULDNOTBETOOLONGTWO,ACOMPREHENSIVEUNDERSTANDINGOFSPECIALSTRENGTHQUALITYINLONGJUMP,THECOORDINATEDDEVELOPMENTOFTHEWHOLEBODYMUSCLEGROUPINTRAININGSHOULDPAYATTENTIONTOTHEFASTSTRENGTHOFSPEEDANDSTRENGTHEXERCISESANDAVARIETYOFSINGLEACTIONOFCOMBINATIONOFPRACTICE,THEMUSCLEEXERCISESANDSMALLMUSCLEEXERCISESCOMBINEDWITHSUCHRAPIDSTRENGTHTRAININGTOMAXIMIZETHETRAININGEFFECT,TOMAXIMIZETHEPERFORMANCEOFLONGJUMPATTHESAMETIME,INTHECOMPLETIONOFSTRENGTHEXERCISESINTHETECHNICALFACTORSANDSPEEDREQUIREMENTS,EXERCISESSHOULDBECOORDINATED,NATURAL,COHERENTTOAVOIDBLINDLYPURSUINGHEAVYWEIGHTANDHIGHLOAD,NEGLECTINGTHEDEVELOPMENTOFSTRENGTHQUALITY,WEMUSTIMPROVETHEACCELERATIONFACTOR,WHICHWILLLEADTOTHEOPPOSITERESULTTHEREFORE,WESHOULDPAYATTENTIONTOTHEBESTCOMBINATIONOFTWOTRAININGFACTORS,SUCHASSPEEDANDLOADWEIGHTITNOTONLYEMPHASIZESTHESPEEDOFTHEEXERCISE,BUTALSOPAYSATTENTIONTOCERTAINSTRENGTH,ANDEFFECTIVELYDEVELOPSTHEEXPLOSIVEFORCEANDSUPPORTFORCEWHENTHELONGJUMPTAKESOFFINSPEEDSTRENGTHTRAINING,TOCONSIDERTHEINDIVIDUALCHARACTERISTICSANDAGEOFATHLETES,THEEXPLOSIVEFORCEOFGOODATHLETES,SHOULDBEAPPROPRIATETOINCREASETHELOADWEIGHTTOIMPROVETHEABSOLUTEPOWEROFTHEAGEOFEXPLOSIVEFORCEPOORATHLETESSHOULDPAYSPECIALATTENTIONTOTHEDEVELOPMENTOFMOVEMENTSPEED,NOTTHEPURSUITOFBIGFACEWEIGHTLOADINGEXERCISESTHETAKEOFFSPEEDOFTHELONGJUMPDEPENDSLARGELYONTHESTRENGTHOFTHETRICEPSANDTHEFLEXORMUSCLESOFTHEFOOTTHERESULTSSHOWTHATTHERATIOOFTHEFOUREXTENSORMUSCLEANDTHEFOOTFLEXIONSTATICFORCEOFTHELONGJUMPATHLETEIS1TO15,THATIS,THESQUAT100KGANDTHEFOOTJUMPSTATICIS150KG,SOTHATTHECOORDINATEDDEVELOPMENTCANBEACHIEVEDMANYEXCELLENTATHLETESSUCHASLEWIS,POWELLANDSOON,LEGANDFOOTTHEIRPALMSUPPORTSTRENGTHISVERYSTRONG,ANDTHEDEVELOPMENTBETWEENTHEVARIOUSMUSCLEGROUPSARECOORDINATED,WHICHLAYASOLIDFOUNDATIONFORTHEIRPLAYINGRECORDUNDERTHECONDITIONOFHIGHSPEEDRUNUP,ITISDIFFICULTTOACHIEVEBETTERTAKEOFFEFFECTIFTHEREISNOMUSCLEFIXATIONANDNOSTRONGSWINGACTIONINTHEPRACTICEOFSPORTS,MANYTECHNICALPROBLEMSARECAUSEDBYTHEWEAKNESSOFTHEDRIVINGFORCEONLYBYSTRENGTHENINGTHETRAININGOFDRIVINGFORCECANTHETECHNICALPROBLEMSBESOLVEDPROPERLYTOSUMUP,INTHELONGJUMPTRAININGPRACTICE,WEMUSTFULLYREALIZETHATTHEOVERALLANDCOORDINATEDDEVELOPMENTOFTHESTRENGTHOFALLMUSCLEGROUPSINORDERTOIMPROVETHESKILLSOFLONGJUMPERS,ANDFURTHERIMPROVEATHLETICPERFORMANCETHREE,PAYATTENTIONTOEXPLOSIVEFORCESPECIALTRAININGBECAUSEOFTHECHARACTERISTICSOFLONGJUMPEVENTS,ATHLETESMUSTHAVESPEEDEXPLOSIVEFORCETHEREFORE,INIMPROVINGSTRENGTH,ITISMOREIMPORTANTTOIMPROVETHEABILITYOFATHLETESTOEXERTTHEMSELVESQUICKLYINTHETRAININGPROCESS,SHOULDBEBASEDONJUMPINGEXERCISES,WITHSTRENGTHTRAININGSUPPLEMENTEDBYJUMPINGEXERCISESTOJUMPWITHACERTAINLEVELANDSPEEDANDSUPERLONGEXERCISES,THEMETHODISASFOLLOWS1STEPJUMP,ONEFOOTJUMP,LEGCHANGEJUMPTHEATHLETESRUNFROMTHE3TO5STEPSSOTHATTHEYCANSTARTATAFASTERLEVELTHISPRACTICEHASTWOWAYS,ONEISTOINCREASEEACHJUMPFARDEGREES,FINISHTRAININGDISTANCETOJUMPJUMPATLEASTONCETHEOTHERISINKEEPINGLARGERANGEOFMOTION,TOSPEEDUPTHETHRUSTSPEED,ACCELERATETHEOPERATIONSPEEDANDJUMPFREQUENCY2CONSECUTIVEJUMP,CONTINUOUSLYOVER510HURDLESTHEREQUIREMENTISTOENSURETHATTHEATHLETESCANJUMPUPFASTERAFTERLANDINGSHORTSUPPORTTIMETHETAKEOFFSPEEDISTHEFIRSTREQUIREMENT,ANDTHEJUMPHEIGHTISSECOND3HORSECOMBINATIONJUMPS,WITH510CONSECUTIVEJUMP,ATHLETESJUMP,JUMPONANDFINISHTHEEXERCISESFEETORFEET4RUNUP,SINGLEFOOTORSTEPMULTIJUMP,RUNUP48STEPSFOR510JUMP,ANDFINALLYJUMPEDTOTHEFEETWITHTHEENDOFTHESANDPITATHLETESAREREQUIREDTOPERFORMEACHJUMPATARAPID,HORIZONTAL,RAPID,ANDVIGOROUSPACEFORMAXIMUMDISTANCETHISEXERCISEISANIMPORTANTMEANSTODEVELOPTHETAKEOFFABILITYOFATHLETES5DEEPPRACTICE,ONEISTOJUMPUPFROMTHETOPANDJUMPFORTHEMAXIMUMHEIGHTONEISTOJUMPUPANDDOWNFORMAXIMUMDISTANCETHEDEPTHOFJUMPSHOULDBEBASEDONTHEABILITYOFTHEATHLETETOTAKEOFFQUICKLYANDACHIEVEMAXIMUMHEIGHTORDISTANCEJUMPINGEXERCISESMAKETHELOWERLIMBSOFATHLETESMOREHEAVY,SOITISBETTERTODOITONTHESOFTGROUNDFOUR,STRENGTHENTHETRAININGOFSWINGINGFORCETHESPORTSPRACTICEHASPROVEDTHATTHEEFFECTIVETAKEOFFISTHERESULTOFTHEOPTIMUMMATCHINGBETWEENTHEPEDALANDTHESWINGMOTIONINTHECOURSEOFTAKINGOFFLONGJUMPINASHORTTIME,TIMELY,FASTANDFORCEFULSWINGMOVEMENTISTHEGUARANTEEOFEFFECTIVETAKEOFF,WHICHISDIRECTLYRELATEDTOTHESPECIALACHIEVEMENTOFLONGJUMPTHEFORMERSOVIETUNIONFAMOUSEXPERTINBIOMECHANICSCHUPARESEARCHPOINTEDOUTTHATDURINGTHETAKEOFFLEGSWING,ARMSWINGMOVEMENTHASASIGNIFICANTIMPACTONTHEPOWERTAKEOFFWORLDRECORDCREATORPOWELLANDLEWISINTHELONGJUMPDURINGTHESW