1 - Pique speed in the curve with the takeoff foot inside (if the athlete jumping with the left leg, will make
curve from the track instead).
2 - Running in circles getting smaller offsetting the centrifugal force. The leg impeller should be inside
the circle.
3 - Jump, standing with his back to the mat looking to raise the hips (umbigadas give up).
4 - Jump, standing with her back to the mattress elevating the hips and then kicking her legs up (taking care of
play, in the end, head forward pasting the chin on the chest). Note: Take care not to crash Beating
knee in the mouth.
5 - Train the gesture of the moment of takeoff. Next the hip of the leg lift. Raise the lifting leg semi-flexed
Driving the knee inward (toward the navel). Lift the shoulder on the side of the leg thrust. Laterally flexing the
trunk on the side of the leg lift.
Train stopped and after adding race looking out of the soil. At the time of the two drive arms are thrown
semi-flexed towards the front of the body and then are tensioned parallel to the body. May be launched coordinated
legs ending at the time of implementation, parallel to the body.
6 - Run the "bridge." Ventral recumbency, arching the body supported on the feet and hands.
7 - Kneeling arching her body back after doing a trunk flexion forward, sitting with legs stretched
(Work of agonizing and antagonistic muscles).
8 - Perform various races curved approach seeking to materialize the trajectory with ground scars (sneakers,
chalk, plaster, etc.).. Set the point of takeoff, hitting him with the right foot.
9 - Perform jumps using the plinth as an aid at the point of takeoff.
Source: Athletics
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