Note:
If you are keen and have queries, please contact Coach Rameshon at 9100 4369 or you can email him at m.rameshon@gmail.com or swift.rameshon@gmail.com. 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)
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 alternate days 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 swift.rameshon@gmail.com.
