how to improve standing broad jump?
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Hello fellow forumers and veterans
Had my NAPFA test in poly.. the only station cmi is SBJ, i'm 18 year old, so the minimum grade to get a silver is 222cm.
I did tuck jump before jumping and only managed to achieve 210cm.
My retest is 12 Aug, which is about a week later. Any ideas on how to to get 12 more cm within a week?
Thanks in advance.
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keep jumping la
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tuck jump ......
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means yr technique of jumping is wrong.
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keep jumping.. so every day if i 10 sets of 10 counts of the vertical jump, will it help since i only have 7 days.
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Originally posted by AEW5001:
means yr technique of jumping is wrong.
right.........correct..........
everyone knows the right way to jump is to jump..............backwards......
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You can't really do anything about it since there's only a few days left. But here's what you can try to do
1. Work out in the gym. Doing barbell squats in the gym for strength and explosive power.. standing/seated calf raise helps too. Spread your work out to say, 1 training day and 2 off day. Oh, and don't forget your lunges too.
2. Diet.. Stick to protein rich foods, and cosume about 250g - 350g of good carbs a day depending on your body weight (boneless chicken breast, flax seeds, oats, green lentils and salmons, and don't forget your greens. It helps you build muscles and strength.
3. Drink more water before your IPPT.. You won't be able to perform if you're not properly hydrated.
4. Keep jumping and try to get your techniques right.
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when you want to jump that time.
Dont look at the 222cm mark!
look further!!
keep jumping, do skipping.
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Originally posted by XFantasyX:
keep jumping.. so every day if i 10 sets of 10 counts of the vertical jump, will it help since i only have 7 days.
well ... you can give it a shot, or you can suck thumb ....
your call ...
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SBJ is only technique, you can have really super muscles, but its still farked without the right technique.
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Here's one for you: tighten your shoelaces as far as possible. That may be where you're losing power.
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Thanks guys for the suggestion, I will implement them immediately.
Oh yea, another error which I have is when i jump, i often tend to double jump when I land on the mark. Shoe problem?
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Originally posted by XFantasyX:
Thanks guys for the suggestion, I will implement them immediately.
Oh yea, another error which I have is when i jump, i often tend to double jump when I land on the mark. Shoe problem?
Not shoes.. It's probably just a bad habit.
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Originally posted by XFantasyX:
Thanks guys for the suggestion, I will implement them immediately.
Oh yea, another error which I have is when i jump, i often tend to double jump when I land on the mark. Shoe problem?
Keep your knees bent and close to your chest for as long as possible to soften the landing.
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Practice jumping the correct method until u get it right... Strengthen your core muscles in the gym with squats and deadlifts.
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wah. i jump further than u......
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eat springs
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might as well say eat kangaroo. or grasshopper.
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try vertical exercise... like running up the stairs
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keep trying with the right technique...and lose a little weight before actual test...
- Feet shoulder width apart, toes lined up
- Swing your arms a bit and get your body ready for takeoff
- Lean forward slightly, and bend your knees to a bit above parallel
- Explode up and out with your legs and swing your arms forward
dun fall flat on your face or buttock ar.... -
Can means can, cannot means cannot. Life is short, why bother? no pain no pain!
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so did u get ur 12cm improvement?
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I got A for SBJ, so my trick is: Let your feet be the foremost part of your body during the jump, tuck them in. If you do this properly, you will not even risk falling on your ass. Land like a ball, rolling forward and using your hands to break the fall. Keep your feet planted so the distance can be recorded. This was the only station I passed :) Now I'm downgraded, don't give a shit anymore.
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Eat 佛跳墻。