立定跳远：摆臂与呼吸合理配合。 Standing long：Swinging arm and breathing with reasonable。

　　立定跳远的技术动作分为，预摆、起跳、腾空、落地4个部分，在预摆时考生两腿稍分，膝微屈，身体前倾，然后两臂自然前后预摆两次，两腿随着屈伸。起跳时要注意，在两臂从后向前上方做有力摆动时，两脚用前脚掌迅速蹬地，膝关节充分蹬直，同时展髋向前跳起，身体尽量前送，过最高点后屈膝、收腹，落地时脚跟先着地，落地后屈膝缓冲，上体前倾。

The standing long jump technical actions are divided into，The pendulum、takeoff、turned、Be born in 4 parts，In the examinee when placing two legs slightly points，Knee peg-leg，Body forward，Then two arm gets two times before and after a natural，Two leg flexion with。The participating should pay attention to，In the two arms forward from above do after strong swing，Two feet with foot pedal quickly before，The push to fully straight，At the same time exhibition hip jump forward，The body tries to before，After a highest knees、Accept stomach，Born heel ground first，After landing knees buffer，Bottom pour on。

　　要提高立定跳远成绩，摆臂与呼吸合理配合很重要。学生在练习时，注意预摆时手臂放松，由下向上慢摆到头上，跟着轻松地吸气。当后两臂由上向两侧后方摆时，则呼气。要起跳前，两臂则快速地由下向上摆到头上，随之深吸一口气，然后手下摆至两侧后方，动作一样快，但此时不是呼气，而是憋气。

To improve the standing long jump results，Swinging arm and breathing with reasonable is very important。Students in practice，Note the when placing arm to relax，Next up by a slow to the head，Follow easily inhale。When two arm after by from side to side on the rear when placing，Is out。Before takeoff to，Two arms is quickly set up by next to the head，Then take a deep breath，Then a hand on both sides to the rear，Action as fast，But at the moment, not out，But breath-holding。

　　练习方法： Practice method：

　　首先是要练习蹲跳起。“起跳时双脚左右分开，脚尖平行，膝盖向下蹲，手臂自然后摆，然后双脚迅速蹬伸，脚尖蹬离地面向上跳起，同时两臂向上摆。”肖海然说，如此循环，考生每次练习15-20次，重复3-4组。

The first thing is to practice squat jump。“The participating separate feet or so，Tiptoe parallel，Knee squatted down，The arm after a natural，And then quickly pedal out feet，From the ground up to tiptoe pedal jumped up，At the same time two arms set up。”XiaoHaiRan said，So cycle，The examinee each exercise 15-20 times，Repeat 3-4 groups。

　　其次是练习单脚交换跳。“练习时，上体保持正直，膝盖伸直，用前脚掌快速蹬地跳起，离地时脚面绷直，脚尖向下，两只脚交替向上跳起。”每次练习30-60次，重复2-3组。

Second is the practice single foot exchange jump。“Practice when，Torsos kept upright，Knee unbend，Before using the foot pedal to jump up quickly，When his stretchs tight straight from the ground，Tiptoe down，Two feet up alternate jumped up。”Each exercise 30 to 60 times，Repeat 2-3 groups。

　　此外还可以练习蹍跳步，练习的方式为一腿伸直向前上方跳起，另一腿屈膝上举，前腿落地，同时两臂配合腿前后大幅度摆动，然后换腿，如此循环跳起。

In addition, it also can practice Nian jogging，Practice for the way a leg unbend forward jumped up above，Another leg lift on knees，Front landing，At the same time two arms and legs swinging with greatly，Then change a leg，So circulation jumped up。

　　除了上述3种练习方法，还有两种练习方式，纵跳摸高和蛙跳。纵跳摸高跳时学生两脚自然分开站，成半蹲预备姿势，一条手臂或两臂向上伸直，接着两腿用力蹬伸向上跳起，用单手或双手摸高，如此动作，每次练习10次左右，重复3-4组。

In addition to the above three practice，There are two ways to practice，The high jump to touch and leap forward。The high jump jump touch when two feet students nature separate stand，To a squat preliminary pose，A arm or two arms straight up，Then two legs to push hard on jump，With one hand or touch hands high，Such action，Each exercise about 10 times，Repeat 3-4 groups。

　　蛙跳练习。主要动作是两脚分开，身体成半蹲，上体稍微前倾，两臂向后成预备姿势，两腿用力蹬伸，充分伸直髋、膝、踝3个关节，同时，两臂迅速向前摆，身体向前上方跳起，然后用全脚掌落地屈膝缓冲，两臂摆成预备姿势。练习需连续进行5-7次，重复3-4组。

Leap forward practice。The main action is two feet apart，Body to a squat，The upper slightly forward，Two arm back into preliminary pose，Two legs to push hard one，Fully unbend hip、knee、Ankle three joint，At the same time，Two arms quickly put forward，Body forward jumped up above，And then with the knees of foot be born buffer，Two arms place into preliminary pose。To practice a 5-7 times，Repeat 3-4 groups。