How can standing long jump be able to jump long?

How can the standing long jump be able to jump farther?

Let us first show you a picture to see which muscles are involved when we do the long jump.

Standing Long Jump

Then we want to improve the standing long jump performance, we must stimulate the strength and explosive power of related muscles, such as the stimulation of the calf triceps and quadriceps, doing squats, etc. , Constantly to keep the muscles stimulated can make the muscles more vigorous and explosive.

The actions of standing long jump are divided into: preparation posture, take-off. Take off stage and landing buffer stage.

①When preparing the posture, the joints of the lower limbs are pre-flexed, which creates favorable conditions for the explosive contraction of the muscles of the take-off action.

②The take-off action is mainly composed of the hip and knee joint extensors and the explosive contraction of the toe flexors of the feet from top to bottom, so that the movement links of the lower limbs and the upper body are stretched in a straight line.

③When taking off, the arm swings forward to the up position, which is completed by the near fixed contraction of the pectoralis major, anterior deltoid, trapezius, and serratus anterior.

Spinal extension is the fixed contraction of the spinal muscles.

The hip joint from flexion to extension is the distal fixed contraction of the gluteus maximus and hamstrings.

The knee joint from flexion to extension is the far fixed contraction of the quadriceps.

The ankle joint changes from dorsiflexion to toe flexion, mainly the distal fixed contraction of the triceps of the calf, and the contraction of the calf anterior muscles that stretch the metatarsophalangeal joint.

④When vacated, the thigh is actively flexed at the hip joint, iliopsoas muscle , rectus femoris muscle near fixed contraction, so that the moving human body increases the length of the parabola in order to obtain the distance of the jump.

⑤When landing cushioning, it mainly relies on the bottom-up coordination of hip and knee joint flexion and ankle dorsiflexion muscles to cushion the ground reaction force.

So which muscles need to be strengthened to help improve our performance in the long jump?

calf triceps, quadriceps , gluteus maximus, back muscles and iliopsoas muscles, etc. Do more stimulation training of these muscles to increase muscle strength and explosive power.

Do more hip bridge , squat and deadlift and running training, focusing on large muscle groups, and then continue to stimulate and improve muscle strength and explosive power!