standing brod jump failed!! how to train?

january SG

idiot .. failed my standing broad jump and 2.4 today.
i want to train at home and around my neighbourhood only
but i dunno how to train for jumping.

i want to strengthen the muscle but cannot find any thing around the neghbourhood or at home to increase the strength..

how?? i know another method is practise those jumping exercise and do the real jump itself but i think training the muscle is needed..

thanks.

january SG

i read that the muslce involve from the ns page is the power of the lower limbs extensor muscles.

wonderamazement SG

Use momentum…

FireIce SG

how far to pass?

me jump 2.55m

shinta SG

try frog jump?

den dun need to swing so much de..

i tried swinging vs no swinging

swinging got me to 14xcm no swing (as in swing to front i already jump) i got 17xcm

kiddyduck SG

I used to be a failure in SBJ 210cm .. but now I can jump 240cm...

This is how I train...

Every alternate days.. go to a step or a curb in the car park... do squat jumps... make sure u really squat all the way down before u make a jump again....

Then try jumping up 5-6 steps of staicase... short staircase like the one outside a house... or steps in the garden... make sure u can jump to the top of the stairs... best is get someone to stand behind u for safety....

You should feel extremely wobbly if u do this exercises for 30 mins... thats the treshold... relax for a day or two before doing it again...

relgn SG

fifi, u inhumanl ar... seriously u can damn far for a gal lei. 2.55m is like 5 points for guy standard sia.

sadly, i cant jump far too. sian sia, napfa coming and my worst and only fear is SBJ. Sad

january SG

thanks for ur advice.. anymore different one from others where i can use weights to train that muscle

ndmmxiaomayi SG

Relax your muscles. If it’s too tense, you can’t jump far.

FireIce SG

i school record holder Very Happy
the record holder for guy category jumped outta the mat..... i think more than 3m.......

maybe our records have been taken over oredi.....

shinta SG

Shocked Shocked Shocked

de_middle SG

yup my school volleyball team players all jump past the mat Laughing

RiverFoX SG

dis is wat i do to train my calf...

stand on the ball of ur foot, usin ur calf muscles to like tip toe up n down without ur heels touchin the ground, do it for 50reps per set.
to stretch ur achin calf after each set wld b u stand on ur ball of ur foot on the step n pushin down ur heels, shld b very effective.
hope u understand wat i'm tryin to say...

trainin of thigh wld b balancin on ball of foot again, w/o heels touchin the ground, do squats. also 50 reps per set.
to stretch pull ur ankle back usin ur hands.

v Very Happy v

january SG

tks . i will try to figure out what u say...

january SG

squats is just squating down and standing up right?

KoolKool SG

There is such thing called IPT.

RiverFoX SG

pai seh...

action is easier to show u...

yap, squats is squatin n standin up, u'll feel the strain mostly on ur thigh.

the 1st exercise strains more on the calf.
u know like u're standin normally rite, den there's someone taller den u in front n u have to tip toe dat action?
use dat action for exercise but w/o ur heels touchin the ground at all. think dis shld b clear enuf... hehe...

<Precious> SG

You must be over-weight! Laughing Lighten up your body mass if you dun have the legs! Wink

eemtij SG

Do you know that you can jump further after you have done your Shuttle Run.

Before doing the standing broad jump, your leg muscles must be stretched and loosen. Best way is to do some short sprints before the standing broad jump.

ad3285 SG

Power-jump

Starting position: Squat down
Step 1: From squatting position change to half squat position.
Step 2: From half squat position (like how u going to jump off for SBJ), do a high jump trying to reach as high as possible with your hands extended out.
Step 3: After jumping, land and go back to half squat position.
Step 4: From half squat position change to squatting position.

Repeat 12 times per set. Do around 3 sets ^^