Triple Jump Techniques
Posted on Dec 11, 2007 under Uncategorized |In many High School track programs, the triple jump is too complex and thus too time consuming for one coach to address properly. Therefore, many jumpers do not have the proper technique they need to succeed. The triple jump itself is a dynamic and challenging event. It requires the precise blend of speed, balance, resiliency, power, and explosion. In order to achieve success in the event, one must not only meet these qualifications, but master them as well. Also, they must maintain them throughout all phases of the jump: the approach, the hop, the skip, and the jump. The following article will teach proper technique for all phases of the triple jump, as well as provide some useful training and conditioning drills.
When looking for triple jump athletes, there are several common traits to look for. The most essential characteristic of any jumper is speed. Consequently, it would be wise not to have distance runners practicing the jumps, as they most likely do not have the proper sprinting speed, and also it could greater the chance of injury. Therefore, a likely candidate for the triple jump would be a pure sprinter with great acceleration, or more ideally a hurdler due to their more conditioned reflexes. As soon as you have found an athlete, then you can begin the teaching progression. However, before the teaching process begins, one must make sure to have full knowledge of all four phases of the jump: the approach, the hop, the skip, and the jump.
Perhaps the most important factor in all jumping events is the creation and the ability to maintain horizontal velocity. In fact, it is horizontal velocity that determines the distance of the jump, all other factors only aide in achieving that set point. Where the athlete develops this speed is in the approach. Generally, the athlete will begin his or her approach around 16 to 20 strides away from the takeoff board (younger athletes 16, older 18-20). Once the starting point is determined, the jumper should mark the point at which the first and third strides are made. This ensures that the strides are consistent. From the controlled start off the left foot, the athlete should run in a relaxed, upright position on the balls of the feet while gradually increasing stride length and tempo. In the last two strides, instead of striking with the balls of the feet, the jumper should step flat in order to lower the center of mass to provide a more explosive take off.
Before the jumping stages are addressed, it is important to understand the qualities and concepts that must be upheld during the jump. In order to properly maintain speed all through the stages of the triple jump, the athlete must maintain three qualities: strength, technique, and rhythm. Three important concepts that depend on these qualities are: resiliency, active landings, and balance. All three of these concepts are essential to success in the triple jump.
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