Standing Long Jump

طريقة الأداء

1. 01This drill is best done in sand or other soft landing surface. Ensure that you are able to measure distance. Stand in a partial squat stance with feet shoulder width apart.
2. 02Utilizing a big arm swing and a countermovement of the legs, jump forward as far as you can.
3. 03Attempt to land with your feet out in front you, reaching as far as possible with your legs.
4. 04Measure the distance from your landing point to the starting point and track results.

نقاط الأداء الصحيح

• —Brace your core before the first rep and keep it braced.
• —Drive through the full range — do not cut the lockout short.
• —Control the lowering phase — that is where most of the growth stimulus lives.

أخطاء شائعة

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.
• —Adding weight before the movement pattern is clean.