How to warm up before the high jump

High jump is a sport that we can often see on the track and field field. Like other sports, it is necessary to warm up before high jumping. So how to warm up before the high jump?

Why do you need to warm up before high jump

Warming up before high jumping can help you avoid sports injuries and play better in the sport. The high jump is a full-body sport and is done by a sudden burst of power to jump over the bar. Without warming up before the high jump, the muscles are not relaxed and the muscle fibers are likely to be stretched to cause injury. In addition, warm-up exercises can promote the increase of heart rate, stimulate the breathing rate, increase blood flow and help transport oxygen and nutrients to the muscles, while helping to increase muscle temperature. The muscles are warmed up well before exercise so that they can be in the best condition when exercising.

How to warm up before high jump

Shoulder warm-up

Before the high jump perform shoulder wrapping movements. Body upright, legs slightly wider than shoulder width apart, legs slightly flexed, hands on the hip bone. With your upper body straight, use your waist and hips to swing your hips left and right 10 times each, paying attention to tightening your abdomen. Then clockwise counterclockwise around 10 times each.

Warm-up of the back

In the high jump, the back is also an important part of the movement, especially in the back over the high jump and prone high jump. So in the warm-up exercise, stretch the back muscles. Maintain a seated position with your legs straight in front of your body close, lean your upper body forward to touch your toes with your fingers, try to keep your abdomen and chest as close to your legs as possible, hold for 20 seconds and relax. Then repeat 3-5 times.

Waist warm-up

Waist is very important in high jump, and jumping in high jump also needs the strength of the waist. So before jumping high, you can twist your waist for drawing circle movements.

Warm-up of the hips

When warming up the crotch to swing across and around the crotch baptism, legs apart slightly wider than shoulder width, legs slightly flexed, hands on the hip bone. The upper body is straight, using waist and hip strength to make the hips swing left and right 10 times each, paying attention to abdominal tightening. Then clockwise counterclockwise around each of the 10 circles. To achieve the effect of the activity of the hip joint.

Thigh warm-up

Stretch the muscles of the back of the thigh and the inner muscles, maintain a sitting position, the right leg in front of the body straight, the left leg bent, the outside close to the ground, and the right leg to form a triangle, back straight, from the crotch to start leaning forward, hands grab the right foot toe, maintain this position for 30 seconds, hands touching the toe does not allow a popping type of action (it does not matter if you can not touch the toe). Switch legs to do. Stretch each leg 3-5 times.

Calf warm-up

Warm up by stretching the muscles of the calves. Bend over, support your body with your arms and one leg (straight, toes on the ground), relax the other leg bent in front of your body, focus your body weight on the toe of the supporting foot, push back and down with your heel, feel the muscles in the back of your calf being pulled tight, keep tension, count 10, relax, repeat 3 times, then switch to the other leg and do 3 times.

Knee warm-up

The knee joint is more prone to injury in high school jumping, so warming up is essential. Legs together, bend the knee half squat, both hands on the knee, gently turn the knee, you can first turn from left to right, and then from right to left, each turning or alternating 10 to 15 times.

Warm-up of the feet

Before the high jump, toes for wrap-around exercises, upright, lift the right foot about 15cm off the ground, heel fixed toe drawing circles, clockwise counterclockwise 10 circles each. And then switch to the left foot, can move the ankle joint.

Other warm-up exercises before the high jump

Before the high jump can jog for a few minutes, then squat in place and jump about 10 times, and then press the leg and other actions. Warm-up to the body slightly hot on it, about 5-10 minutes warm-up time, should not be too short nor too long, too short no warm-up effect, too long may make the body into fatigue.