Cawley, Triple Jump Technique

8/12/2019 Cawley, Triple Jump Technique

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Triple Jump Technique 1

Tim Cawley - Colorado State University

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Identify Talent

o lways loo! for athletes with "oth speed and coordination.

o If an athlete has speed# you can train the coordination.

o Start coordination trainin$ early. %ncoura$e tryin$ many events.

pproach & 'unway

o 1( to 1) Steps

o 'hythm

* phases+ ,ush# ift# Turnover

,ush-,ush-ift-ift-Turnover-Turnover-Turnover

the rhythm when countin$ only 1 foot down the runway/

o Start ,ositions+ Standin$# Ta!in$ some steps# or S!ip into the run

o ,ush ,hase

,urpose is to create inertia.

Shoulders should "e almost in front of the athlete0s hips at the start of the first push.

hen pushin$ you want a full "ody lean with full# or triple# e2tension.

o ift ,hase

The push phase will $radually transition into the lift phase as the athlete rises.

The lift refers to the athlete0s hips liftin$ into position# which should create $ood !nee lift.

It should ta!e a few steps to lift up into a $ood upri$ht position.

o Turnover ,hase

t this point the athlete should "e in a $ood up ri$ht runnin$ position and close to top speed.

This phase "e$ins "etween 3 to ) steps out from the "oard.

This is where visual steerin$ starts.

The athlete should increase arm cadence and accelerate throu$h the "oard.

Try and put your foot 4ust "ehind the "oard - not on it - and you will "e on the "oard.


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Triple Jump Technique (


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Ta!eoff 5 See 6i$ure 1

o ,enultimate

Technically# yes 5 there is a second to last step. 7ut the athlete does not lower the hips.

8eed to conserve hori9ontal momentum throu$hout the 4ump.

o Ta!e :ff Step

The last step should "e the same len$th# if not sli$htly shorter than the steps leadin$ up to it.

The ta!eoff should land dorsi-fle2ed and flat footed.

o The ta!eoff is a pushin$ action.

o s the athlete0s foot leaves the $round# the ta!eoff le$ should "e in full or triple e2tension

o ;aintain speed into the 4ump. 'un throu$h# or off# the "oard.

o


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Triple Jump Technique *


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o Sin$le# Sin$le# Sin$le ;odel

The arm that was driven "ac! at the ta!eoff will swin$ out and around to the front stretched out

;eanwhile# the arm that was punched out in front at ta!eoff will now swin$ "ac! "ehind theathlete - ready to punch a$ain.

6irst ,hase 5 See 6i$ure 1

o ir ;echanics

s the athlete leaves the $round# the free le$ drops down and swin$s "ac!# fully e2tendin$ the

hip with a sli$ht "end in the !nee. This creates a stretch refle2.

t the same time and in opposition# the ta!eoff le$ swin$s into a $ood drive !nee position.

The stretch refle2 position created at ta!eoff should help this action.

:n the way "ac! down.

s the athlete is comin$ "ac! towards the $round# the ta!eoff le$ that is in a $ood drive

!nee position will now e2tend out# castin$ the foot out in front of the !nee. The foot

must "e dorsi-fle2ed. $ood coachin$ cue is to >show the spi!e plate?. This will

naturally cause a sweepin$-li!e motion to the $round. The athlete will land flat footed

with the foot sli$htly in front of the hips. There should "e minimal "end in the le$.

The free le$ will "e "ehind the athlete# prepared to swin$ into a $ood drive !nee in the

second phase. ips are in a neutral position.

s the athlete comes to the $round there will "e a quic! firin$ action of the arms.

Second ,hase 5 See 6i$ure (

o Around ;echanics

hen the foot is stri!in$ the $round# the hands pass the hips# and the free le$0s !nee will "e

passin$ the ta!eoff le$0s !nee 5 re$ardless of sin$le or dou"le arm action.

The second phase is a pushin$ action.

:nce a$ain as the ta!eoff foot is leavin$ the $round# the ta!eoff le$ should reach full# or triple#

e2tension.

The free le$ should swin$ into a $ood drive !nee position as the athlete leaves the $round#

creatin$ $ood separation of the !nees.

rm ction


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Triple Jump Technique B


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6or dou"le arm action# the arms fire throu$h to$ether thum"s up/# hands passin$

throu$h ti$ht to the hips# and hittin$ a "loc!in$ position in front of the athlete - endin$

at a hei$ht 4ust under their chin. ands should never "e hi$her than the shoulders.

6or sin$le arm action# the arms will "e in fire in opposite directions of each other and of

the correspondin$ le$. ands will pass throu$h ti$ht to the hips# hittin$ a "loc!in$

position in front of the athlete - endin$ at a hei$ht 4ust under their chin. ands should

never "e hi$her than the shoulders.

hether dou"le or sin$le arm action is "ein$ used# the hands should never "e hi$her

than the shoulders until preparin$ for landin$.

o ir ;echanics

:nce the athlete is in the air# there should not "e a lot of movement until stri!in$ the $rounda$ain to "e$in the third phase. Some refer to this phase and the lac! of movement as the statue

phase. The athlete should have $ood posture and have the head in a neutral position.

:nce the athlete has left the $round# there should "e a sli$ht fle2 in the "ac! le$. Aood !nee

separation must "e maintained throu$hout the phase.

6or dou"le arm 4umpers# while the le$s are remainin$ relatively still# the arms will drop out and

away from the "ody and the "ac!. ands will "e "elow shoulder hei$ht with the thum"s

pointin$ down.

6or sin$le arm 4umpers# the arms will remain in $ood separation 4ust li!e their le$s.

:n the way "ac! down.

s the athlete is comin$ "ac! towards the $round# the free le$ that is in a $ood drive

!nee position will now e2tend out# castin$ the foot out in front of the !nee. The foot

must "e dorsi-fle2ed. $ood coachin$ cue is to >show the spi!e plate?. This will

naturally cause a sweepin$-li!e motion to the $round. The athlete will land flat footed

with the foot sli$htly in front of the hips. There should "e minimal "end in the le$.

The ta!eoff le$ will "e "ehind the athlete# prepared to swin$ into a $ood drive !nee in

the third phase. ips are in a neutral position.

s the athlete comes to the $round there will "e a quic! firin$ action of the arms.

Third ,hase 5 See 6i$ure *

o Around ;echanics

hen the foot is stri!in$ the $round# the hands pass the hips# and the free le$0s !nee will "e

passin$ the ta!eoff le$0s !nee 5 re$ardless of sin$le or dou"le arm action.


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Triple Jump Technique


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The second phase is a pushin$ action.

8ote that the ta!eoff le$ and free le$ switch in this phase.

The third phase is a pushin$ action.

:nce a$ain as the foot is leavin$ the $round# the ta!eoff le$ should "e at full or triple e2tension.

The free le$ should swin$ into a $ood drive !nee position as the athlete leaves the $round#

creatin$ $ood separation of the !nees.

rm ction

o 6or dou"le arm action# the arms fire throu$h to$ether thum"s up/# hands

passin$ throu$h ti$ht to the hips# and hittin$ a "loc!in$ position in front of the

athlete - endin$ at a hei$ht 4ust under their chin. ands should never "e hi$her

than the shoulders.

o 6or sin$le arm action# the arms will "e in fire in opposite directions of each other

and of the correspondin$ le$. ands will pass throu$h ti$ht to the hips# hittin$ a

"loc!in$ position in front of the athlete - endin$ at a hei$ht 4ust under their chin

ands should never "e hi$her than the shoulders.

o ir ;echanics

'e$ardless of dou"le or sin$le arm action# after the arms hit the "loc!in$ position# the arms will

meet e2tended up a"ove the head.

:nce the athlete has achieved full or triple e2tension# the athlete must "rin$ the ta!eoff le$ up

to meet with the free le$# which is still in a drive !nee position. It should loo! li!e the athlete is

in a seated position in the air 5 li!e sittin$ in a chair.

This seated position with "oth arms stretched a"ove the head should "e held until the athlete

approaches the sand.

The andin$ 5 See 6i$ure *

o The athlete will stretch the le$s out in front of them# while at the same time also reach the hands out infront of them. The hands will pass "y the feet and run up the outside of the le$s until the hands come to

rest at the small of the "ac!. e call this >,uttin$ on the ,ants?.

o t this time# the "ac! of the heels should "e hittin$ the sand first. The le$s should collapse and the "utt

should land sli$htly off to one of the sides of the feet in the sand. The head should remain in a neutral

position.

Tempo & 'hythm


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Triple Jump Technique 3


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o s technical as the triple 4ump can "e# it is all a"out rhythm or the tempo of the 4ump.

o To optimi9e the phases# one must understand and feel the rhythm of the 4ump# which only comes with

practice. Some athletes pic! this up quic!ly and others will never feel or understand the rhythm.

o The hardest part that athletes have with the rhythm of the triple 4ump is transitionin$ from the hi$h

cadence turnover of the approach to the slow patience of the 4ump.

o Sometimes as the athlete fi$ures out the rhythm# the technique "ecomes a "yproduct.

o


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Triple Jump Technique E


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cceleration is how much you can chan$e your speed. Fou must accelerate at ta!eoff in the lon$

4ump.

Top speed is the ma2imum speed you are capa"le of achievin$. If an athlete hits their top speed"efore they reach the ta!eoff "oard# they will not "e acceleratin$ off the "oard# and may even

"e slowin$ down at ta!eoff.

o cceleration# Top Speed# 'un-Throu$hs

,re-Season

6ocus on acceleration.

I li!e to wor! on parts of the run-throu$hs.

%arly Season

6ocus on acceleration and top speed.

,ut it all to$ether and practice the whole run-throu$h.

ate Season

6ocus on top speed.

I almost always do speed wor! or run-throu$hs two days out from competition.

arm-Up for Competition

o lways wa!e up at least four hours "efore competition.

o 8o static stretchin$ within two hours of competition.

o


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Triple Jump Technique )


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o =eep It Simple StupidG nd en4oy the processG

o There is a $ood deal of technique in the triple 4ump and all !inds of thin$s to loo! for in a 4ump# "ut don0t

overwhelm your athlete or yourself.

o 6ind three thin$s at most that your athlete needs to wor! on or do to $et "etter# and !eep those as the

theme of the year.

o :ne step at a time# en4oy the process and the outcome should come.


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Figure 1 Takeoff & First Phase

Figure 2 Second Phase

Figure 3 Third Phase & Landing

Documents

Cawley, Triple Jump Technique