TRIPLE JUMP

JACK WARNER

PURDUE UNIVERSITY

INGREDIENTS FOR SUCCESS

• Combination of:– Speed– Power– Agility

• Mental:– Self Confidence– Willing to Challenge– Controlled reckless abandonment

Objective

• To utilize runway speed and rhythmic sequence of the hop, step, and jump for maximum distance.

Phases

• Approach

• Take off and hop

• Step

• Jump

Approach

• Maximum controlled speed– High knees – even stride length– Relaxed and erect– Last stride to board remains consistent no

penultimate step– Run off the board

Approach Run

• Length of approach– Use take offs to determine length

• From 6 to 10 takes offs depending on experience

– No wasted energy – dying into the board– Establishing start point

• Start from the board and run back

– Check marks on the runway only for experienced jumpers

– When steps are established do many run thrus to eliminate “Board Consciousness”

Take Off and Hop

• Strides remain consistent into the board• Slightly heel-toe position on the board• Weight drives over take off leg• Drive lead knee vigorously out towards end of pit and

works as a pump into the step phase• Arms work as if running off the board• Shoulders, chest, and head up

– Keep square– Eyes focused straight ahead

• Take off leg cycles under hips• As in the take off work for a slightly heel to toe foot

position– Clawing action with foot on ground contact

Triple Jump Take Off

Step Phase

• Drive lead knee out towards end of pit• Drive off trail leg• Head, Chest, and Hips up• Lead leg thigh and foot parallel with the runway• Arms are in running style or double arm together

following knees• Lead leg holds until it is time for foot contact and

again slight heel to toe foot placement– With foot aggressive clawing action on ground contact

Triple Jump – Step Phase

Total Triple Jump

Jump Phase

• Chest, Head, and Shoulders Up• Go for maximum height driving out into the pit• Trail leg drives thru and becomes lead knee

driving up and out into pit• Arms reach for the sky• Keep body square and eyes focused ahead.

– Fight the urge to throw your head back at take off of jump phase

• Landing– Want maximum extension

• Before touch down bring chest toward thighs with toes up

• Heels touch first• Land with legs straight out, knees slightly bent• Feet are spread only 6” to 8” apart for balance• Arms and upper body drive towards end of pit• Chest “folds” forward over legs as in diving with

arms vigorously driving back

Triple Jump – Jump Phase

Training

• Running

– 55, 75, 100, 150, 200, 300 and approaches

– Hurdles for consistency of stride (3 step)

– Hills or stairs

– Sprint drills

• Plyometrics or Bounding – Big Part of my program

– Single leg hops

– Bounding – working on step phase

– Hurdle pops

– Combination Bounding or hopping

– Boxes

Bounding for Step Phase

Combo Bounding

Hop Step Drill – With Boxes

Step Drill – With Boxes

Standing Triple Jumps

• Weight Training

– Core Core Core

– General overall program for young jumpers

Questions????

• Triple Jump Skills and Drills– Sold by MF Athletic Company