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Test Step Technique (Second Jump)
Agenda
1st QUESTION: What defines the Step with respect to the Hop according to the text?
Transition from a cyclic to an acyclic movement of great amplitude
Identical continuation of the cyclic Hop pattern
Phase dedicated to recovering lost speed
Moment with minimal technical complexity
2nd QUESTION: What is the role of the free leg when initiating the Step?
Remain passive so as not to alter the pace
Throws forward and upward with pendulum action generating height
Retract backwards to slow down the forward motion
Lean first to stabilize the body
3rd QUESTION: What position in the air do you look for during the Step?
Grouped compact with both knees to the chest
Legs parallel and short without extension
Split or scissors with the front leg high and extended and the rear leg fully extended
Lateral opening like gymnastic jumps
4th QUESTION: To counteract the fall due to loss of speed, what should the jumper maintain?
Relaxed ankle in plantar flexion
Hip low and forward with trunk tilt
Trunk projected forward to gain momentum
Knee of the free leg high and locked parallel to the ground
QUESTION 5: What happens if the knee of the free leg falls prematurely in the Step?
Longer stride is facilitated in the Jump
Gain additional height and flight time
The receiving foot touches early and the Step is drastically shortened
Nothing relevant happens in the distance
6th QUESTION: What visual instruction and trunk posture are recommended in the Step?
Look at the ground and flex the trunk forward
Float or stay in the air keeping the trunk perfectly vertical
Tilt the chest to prepare for support
Rotate the trunk to balance the fall
7TH QUESTION: What placement of the foot prior to contact is conducive to immediate reactivity?
Marked plantar flexion with toes pointing downward
Neutral and relaxed foot without pre-strain
Dorsiflex with toes up to pre-stretch calf and Achilles tendon
External rotation of the foot to widen the base
8th QUESTION: How should a well-executed Step feel according to the text?
As a powerful, independent long jump
As a pause to recover and breathe
As a soft support that absorbs speed
As a springy bridge transferring the remaining speed towards the final Jump
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