To finish this whole set of articles related to testing physical for the oppositions of agent of municipal or local police, we will discuss the leap in horizontal plane.

To the extent that we discussed in the swimming with wholesale bikinis in the release of medicine ball training is it characterized because it requires great technical work, as though people that we are in a great shape and even that we are people who normally work in the gymnasium or athletics tracks, that will not mean that we are able to perform a far jump. For this reason, we will give a series of guidelines for the development of the technical work.

Technique of horizontal long jump: first, try a little the issue of execution. The jump will take place from position of standing with feet together and without any movement.

We can not separate the feet off the ground until we develop the jump. We can say that technically, we should seek a reflejo-elastico movement – explosive that will allow us to achieve greater distance. At the same time, we will try to raise our arms, synchronizing with thrash. We will try that our body is elevated as much as possible and move forward in space. At the beginning of the down phase, we will have to try to put your feet later possible, in such a way that we want to achieve one greater distance.

Record jump length

Finally, point out that it is important to put your feet, don’t let one more delayed than the other or even that we came to unbalance us and put your feet behind the brand that we had managed.

Before the end of this introduction to length jumps in the horizontal plane, it might be noted that exercises that we will later try, could be made jointly and complementarily with sessions we also will do the top train to type diet 2000 calorie or which best suits your physical effort.

As in all the articles we have done so far related to opposition to the Madrid Municipal police officers, we will divide the phases of training in four:

  • 1. physical conditioning phase
  • 2. general preparation phase
  • 3. specific preparation phase
  • 4. competitive phase

We started with the physical conditioning phase: as during training of the different tests that we have commented earlier, this will be a period lasting approximately between a month or a month and a half.

During this phase does not focus on any kind of objective in particular. We will simply develop workout routines where you make global exercises that allow us to tone the muscles of the body especially the upper train.

During this month and a half we will work the physical conditioning, we will not specifically work the jump. So we could say that the work that we will do will not be more than the continuous race that discussed in other articles.

Jumps Athletics: general preparation period

The duration of the period of general preparation time will be somewhat longer than the previous period. Approximately two months and a half to three will last.

Unlike the previous period will be one of the most important points of this period, already not suffice us simple work of our musculature of the undercarriage by continuous career. But we will need to work the muscles through work in gym.

During this period we will start training the jumps in athletics one day per week and end up doing two training sessions already at the end of the period. In my opinion, the most advisable is to perform a session per week where we focus solely on training our undercarriage and the last three weeks, repeat the same training.

Specific period

The specific period will have an approximate duration of two months. This period is characterized primarily in that we will try to get that all done training and all the preparation that we have developed over the previous phases, can be projected in the concrete proof that we are asked in the opposition.

It is from this moment when we will begin to develop a unique weekly fitness training and another of Multihop to be characterized because it will be a hard, intense and rather suffered training.

During the specific period will try to work a series of exercises that we will combine work of bodybuilding + Multihop and fitness. In addition we will make work of plyometrics to strengthen the jump.

Competitive period: this test could place it approximately during the two weeks prior to the competition or opposition policephysical tests. During this phase, I always recommend exercise of active rest. These exercises could be run lose weight running continuous soft, stretching…

Gallery

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