Runningcoachsg: How To Improve Standing Broad Jump? - Rameshon

Home » How To Broad Jump Further » Runningcoachsg: How To Improve Standing Broad Jump? - Rameshon

Maybe your like

runningcoachsg

A Running Community Sharing Platform - Elite and Non Elite

Saturday, July 24, 2010

How to improve Standing Broad Jump?

Note: If you are keen and have queries, please contact Coach Rameshon at 9100 4369 or you can email him at [email protected] or [email protected]. Please refer to website http://flexifitness.com.sg (for more information on him and his programmes) By Rameshon Bsc (Hons) Degree in Physical Education, Loughborough University (1992-1994) Masters in Education (University of Western Australia, 2005-2008) How to Improve The Standing Broad Jump? Firstly, the standing broad jump is a jump which has a ballistic action, which involves the engagement and recruitment of glutes muscle, calve muscle and predominantly the quadricep muscles. Having strong feet will give one a very good push off from the ground. Technique 1. One should lift up from the ground by giving a good push off by the feet. The engagement of quadricep muscles at this is very important. 2. While in mid-air, once should bring one's hand as high as possible to bring the centre of gravity up. 3. While in mid-air, one should bring the knee to the chest, engaging the hip-flexor muscle to work. This will allow the further extension of the legs when landing. One can land further with this action. 4. Upon landing on the ground, one should land and at the same time bringing the hand forward and place it on the ground, so that one does not lean back and fall back. My Experience in the Army I remember as a long-distance runner, who was not a marathoner. In the army, I failed the standing broad jump for the NAPFA Test. I was told by the instructors during my recruit days to do tuck jumps. Over time, from about 190cm, I was able to jump 243cm in a span of 3 months. I was doing about 5 tuck jumps once or twice per week. Over a period of time, with circuits done in England, when I wanted to jump further for the standing broad jump, I had to resort to jumps which had a lot of variety. Some of the jumps which will help people to jump further in standing broad jump are given below. Note 1. Do this on alternate days. 2. If Sunday is the test date, one should rest on Friday and Saturday. 3. One should be able to see results in a broad jump if done for 6 weeks. Within 2 weeks one could see results. 4. One should not do this daily. Resting on an alternate day will give the muscles to recover. 5. If it is impossible to do these exercises on alternative dates, one could do at least one week once. 6. Weight reduction for overweight person allows one to jump further over time. Picture One - 25metres one leg hop on the right leg and then hop on left leg for 25 metres. Picture Two - Tuck Jumps (5 times). The knee should touch the chest when going up Picture 3 - Star Jump 5 times. Jump as high as possible as you come up. Picture 4 - Depth Jumping - Jump up on the box and jump down on the cushion and jump onto the other box. Do this for a minute continuously. Note: By Narayanan Rameshon has taught in Hwa Chong Institution, plus several schools, and Republic Polytechnic as well. He has won many accolades and he was awarded Merit Award for 1991 marathon performance in breaking the national record of Singapore, at that time. He has made 22 male athletes do a marathon in sub-3hrs. He has made 7 female runners do sub-4 hours for the marathon, as well. He was inducted to the ‘Roll of Honour’ by the then College of Physical Education, organised by Singapore Olympic Academy, in 1998, for breaking the National record repeatedly 4 times, till he did 2hr 24min 22sec). He also has a Coaching group and he trains them on Tuesdays and Thursdays, 7pm at Botanic Gardens. Those interested can call him at 91004369 for coaching assistance, to improve performance. There is also personal training that he does for many in a week. You can e-mail him at [email protected]. Posted by at 8:17 AM Newer Post Older Post Home

Rameshon

Rameshon

Blog Archive

  • ▼  2010 (176)
    • ▼  July (16)
      • Kiplimo Chemirmir - The Runimal
      • Importance of Motor Skill in Children
      • How to improve Standing Broad Jump (Part 2)? Simpl...
      • Halasana - Benefits of Plough Stand
      • How to improve Standing Broad Jump?
      • Desire leads to Pain - How to run with less worry?
      • How to improve pull-up (Part 2)? Feng Meng Ke's Story
      • Henry Rono - The Person Who Broke The World Recor...
      • Marathon Runners That I Coached/Assisted - (Part 4...
      • Sheares Bridge Army - Half Marathon 2002
      • Rote Learning (Stories From The East - Part 3)
      • Marathon Runners That I Coached - (Part 3) - Ng So...
      • The Golden Fish - Story on Desire
      • Paul Thompson - The Ever Running Paul Thompson
      • Marathon Runners That I Coached/Assisted (Part 2)...
      • The Sub 3hrs Marathoners

Followers

About Me

Rameshon In 1992, the then SAAA awarded Rameshon the Meritorius award for doing 2hr 30min in the California marathon. In 1994, he completed his bachelor’s degree at Loughborough University, England. He was also running for the cross-country team for the university in League One races. In a 10km race in Loughborough, he attained his personal best of 31min 46sec. In year 1995, Rameshon attained 2hrs 24min 22sec in the SEA Games at Chiengmai, Thailand by training systematically and doing the breathing technique taught by Sri Sri Ravi Shankar.(http://rameshon-breathingessence.blogspot.com/) Subsequently, he was one of the three from the then College of Physical Education to be inducted into the Roll of Honour organized by the Singapore Olympic Academy in 1998. In 2008, Rameshon completed his further studies in Masters in Education from the University of Western Australia and subsequently in December, that year, at the age of 43 he came in as the local champion in the Standard Chartered Marathon men's open race. View my complete profile

Tag » How To Broad Jump Further