Triple jump can seem intimidating for young athletes. Coaching education from experts in track and field, giving you a competitive edge. The triple jump has been a part of the olympics for men, at least since the first modern games in 1896, when the event consisted of two hops with the same foot, followed by a jump. Emphasize bouncing off the balls of the feet, utilize the arms, and as feet contact the. Plyometrics to condition your body for the triple jump. Jump phase and landing training plan for the triple jump start with the basic movements by having the jumper hop, step and then jump from a standing start. My triple jump model the picture i have in my mind is. Mar 18, 2017 triple jumpers such as 2015 world championship gold medalist christian taylor require strong technique and excellent timing to succeed in their event. Agility ladder exercises perform each of the following drills throughout the full length of the agility ladder. Triple jump, also called hop, step, and jump, event in athletics track and field in which an athlete makes a horizontal jump for distance incorporating three distinct, continuous movementsa hop, in which the athlete takes off and lands on the same foot. Practice at least one or two jumping drills to get your body in exercise mode. Triple jump tips i approach run should be 70 to 100 feet for beginners run must be almost full speed but always under control try to accelerate the last 4 strides run off the board dont jump keep the hop low and flathold back ii hop coming off the board, drive free knee up and circle back cone drill.
This simple drill begins with a short approach run. Penultimate set up off of ramp or box forces athlete to put takeoff foot down quickly. Long jump and triple jump the declination in the approach shall be limited to 2. Use a fourstride approach, relaxed pace, into hopstep jump. Develop your triple jump using a great progression workout.
Rhythm runs to ensure hitting checkmarks and the board. Try to remain in the air a bit longer when transferring from the right to the left foot, and vice versa, to help simulate the triple jump s step phase. Establish your technical stylemodel go anywhere in the world, the triple jumps is still just a hop, step and a jump. Then get the athlete to 34 strides and complete the triple jump motion, remembering what they had practiced from standing hopstepjump. The triple jump, sometimes referred to as the hop, step and jump or the hop, skip and jump, is a track and field event, similar to the long jump. Recovery days i like to meet with triple jumpers to go over video breakdowns, core related work, low impact hurdle drills, landing work, etc.
Its often beneficial for the athlete to have a routine leading into their approach e. Takeoff foot start like other drill but start with feet staggered takeoff foot forward then complete rrl or llr. Meeting with both long and triple jumpers or athletes that do both really helps. These four drills will get young jumpers familiar with the basics of the jump and compete in a meet to. Drills which specifically warm up the athlete and enhance triple jumping skills. These three simple jumping drills are the only ones you need. If you are new to triple jump, there is an 80% chance that you are doing the triple jump hop phase with a straight leg.
You need to condition your body for the triple jump by doing plyometrics training. The drill is performed with 17 strides flying start. Therefore perform the first bound on the dominant leg. Mar 24, 2020 drills incorporate the fundamentals of the triple jump before you start practicing. Triple jump drills for beginners triple jump, jump. Skips for distance are especially valuable for triple jumpers. Preseason triple jump circut training workout youtube.
Coaching education from experts in track and field, giving you a. It was soon changed to the modern hop, step and jump pattern. Vary the start point so that you miss the checkpoint about six strides out and. The runway should have a minimum length of feet, and where conditions permit it should be 147 feet, 6 inches measured from the longjump foul line. For the individuals and families who want personalized fitness training in an intimate family friendly gym. Keeps the shin of the free leg below the knee, which places the foot underneath the hips upon landing. Long jump and triple jump skills and drills, one of many. Stabilizing is very important for jumpers and in particular long jumpers and triple jumpers.
The triple jump, which probably puts more stress on an athletes body than. Use this formula when coaching young athletes in the triple jump. Demands of the triple jump speed technique power coordination, dynamic flexibility rhythm, kinesthetic awareness absolute strength. Triple jump development from the ground up berry shumpert assistant coach university of tennessee. Sep 28, 2011 triple jump bounding drills sd 480p duration. The sequence is stand on strong leg hop onto the same foot bound onto the other foot jump onto both feet. Triple jump development from the ground up ustfccca.
I encourage my colleagues to utilize the nsca, usa weightlifting, usatf, ustfccca, and the iaaf as valuable resources in coaching track and field. Sep 01, 2016 stabilizing is very important for jumpers and in particular long jumpers and triple jumpers. As a group, the two events are referred to as the horizontal jumps. Explain the triple jump to them and have them do a standing triple jump on the grass using the goal line as the takeoff point. Triple jumpers such as 2015 world championship gold medalist christian taylor require strong technique and excellent timing to succeed in their event. Aug 20, 2018 triple jump event rules pdf triple jump wikipedia triple jump iaaf want to get faster and more powerful so you can improve your triple jump performance. Drills incorporate the fundamentals of the triple jump before you start practicing. The jump to the pit should be performed with the nondominant leg as in the triple jump. One of the best drills that has worked for me in teaching the rhythm or feel of the triple jump is listed below. Standing hopstepjumps develops the appropriate neuromuscular system. Coaches education sample long triple jumpers workout.
Movement coordination patterns in triple jump training drills article pdf available in journal of sports sciences 273. The approach should provide velocity, triple jump read more. As a specific guide, some coaches advocate that the total distance of an ideal triple jump is made up of. Then get the athlete to 34 strides and complete the triple jump motion, remembering what they had practiced from standing hopstep jump. I have used this teaching method with my track team athletes and with numerous physical education classes during track and field activity units. Easy jog into the penultimate setup many repetitions are very important.
Whether youre just starting out or an experienced athlete, we. A back to basics approach rudimentary drills, vertical bounds, proper execution in the weight room will be major factors for success in the triple jump. Drills the use of jumping drills can be particularly helpful in the training of the triple jumper. These tests will give an indication of who should be your best jumpers 4. Three simple drills offer a great deal to horizontal jumpers. Each workout begins with a dynamic warmup, then moves to eventspecific drills for horizontal jump athletes, then finishes up with a cooldown block to generate faster recovery. Weight training core stability work 3 x 30m sprint drills triple jump drills 2 x 300m. Each exercise should be performed twice, leading with a different foot each time. Players learn to get in the basketballready, or triple threat, position and also use quick startschange of pace to get warmed up. You will hear often hear coaches talk about this during maximum velocity drills. Even if it is raining, you will be able to do certain drills that will allow you to improve your triple jump performance.
Triple jump training program brianmac sports coach. Triple jump, event in athletics track and field in which an athlete makes a horizontal jump for distance incorporating three distinct, continuous movementsa hop, in which the athlete takes off and lands on the same foot. The competitor runs down the track and performs a hop, a bound and then a jump into the sand pit. Speed and power are essential components, but to be a championship jumper athletes must have the proper technique.
Long jump drills and tips coach travis geopfert university of arkansas pop ups and penultimate drills continuous popups most specific plyometric drill for long jumping. Two leg start start like the athlete will do a standing long jump. All three place emphasis on proper posture, takeoff foot patterns, and swinging segments. Four lines of players spaced about 12 to 15 feet apart first at 3point line left corner, second at lanes edge, third at other lanes edge, fourth at three point line right corner. During long jump we continue that work, but focus on the long jump instead of triple. Using proven drill progressions, weve included 10 predesigned workout plans 5 for the long jump and 5 for the triple jump you can take right to practice. Use a fourstride approach, relaxed pace, into hopstepjump. The triple jump is measured from the closest impression made in the sand by the jumper back to the front of the takeoff board closest to the sand. These three simple jumping drills are the only ones you. Triple jump event rules pdf triple jump wikipedia triple jump iaaf want to get faster and more powerful so you can improve your triple jump performance.
Long jump and triple jump skills and drills provides an overview of the basic fundamentals and techniques involved in each event. The good news is, you can pretty much improve your triple jumping distance within 2 weeks simply by training yourself to jump with a rotating leg. These drills also give you the opportunity to work or your jumpers. Mar 11, 20 a back to basics approach rudimentary drills, vertical bounds, proper execution in the weight room will be major factors for success in the triple jump. High school jumpers will use a 14 20 stride approach based on their maximum controllable speed. Bounding drills more specific to triple jump, phase jumping bounding drills more specific to triple jump, phase jumping with boxes, hill running or bleacher runs, upper body weights more dynamic and explosive, incorporate upper body plyos with medicine ball with lifts. Before landing have the hop foot begin the triple jump action rrl or llr into the pit. Northwest wisconsin champions nfl flag leagues 55,871 views. In the triple jump, the hop, step and jump phases should all be relatively even in length and rhythm. Here we explain the main points to work on for each stage of the jump. Pdf movement coordination patterns in triple jump training. Discover the most effective drills, techniques and insights for increasing triple jump distances get 20 drills for helping your athletes develop critical techniques in the approach takeoff and landing learn how to use maximum velocity sprint mechanics on the runway create greater horizontal displacement to jump off the board and improve triple jump performance. Demands of the triple jump speed technique power coordination, dynamic flexibility. Biomechanics of the jumps 1 speed at take off it should be realised that a.
Below are items that you should purchase and incorporate into your triple jump development program so you can improve your jumping distance in the next 3 months. The jumper then hops forward twice off the right foot, and then twice on the left foot to complete one repetition. Athletes need to land correctly and be stabilized as the come into to their jump in order to be more explosive. Featuring detailed training information for both the long jump and the triple jump, the dvd includes a series of introductory and intermediate drills that coaches at all competitive levels can use to develop the key skills essential to each event.
Triple jump progression drills track and field toolbox. Featuring detailed training information for both the long jump and the triple jump, the dvd includes a series of introductory and intermediate drills. Boundingplyometries sprint repetitions approaches exchanges long jump drills triple jump drills competition rest. Triple jump or hop, step and jump can be broken down into three phases. Uphill bounding drills to develop height achieved in all phases. Ron would compare this action to the needle of a sewing machine. Two, 2time state qualifiers in the triple jump 4th place finishes. Have athletes stand underneath the basket or backboard vertical jumping and rapidly reaching for the net or backboard. Track and field events track field jump workout exercise high school programs triple jump long jump hurdles drills. Triple jump drills for beginners triple jump, jump workout.