Triple Jump Club

Hop, step and jump your way to triple jump success!

Runup

How long should your triple jump run-up be?

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One of the easiest things for a triple jumper to do if they want to increase their personal best in the triple jump is to increase the length of their runup so they get more speed. However, as the athlete increases their speed, it becomes more difficult for them to control the speed through the different phases of the triple jump. Additionally, if their triple jump run-up is too long, the athlete may start to fatigue and decelerate when approaching the triple jump board.

Given theses factors, what lengths should be recommended for the athlete?

Jonathan Edwards used an 18 stride approach.

This allowed him to maximise his velocity and carry it through the triple jump phases. Although this run-up length should only be attempted once the athlete has learned to control their hops and bounds at a very high velocity. The athlete will need to be advanced to be able to attempt this approach.

7 – 11 stride approach.

These usually give the athlete enough speed and control to transition through the different phases of the triple jump.

13 or 15 stride approach.

The athlete should attempt this run-up length after they have become comfortable with controlling their triple jump phases with a smaller run-up approach. The increase in acceleration strides will automatically add increased distance to their triple jump performance.

Things to keep in mind.

The athlete needs to remain in control when doing the triple jump. If their form breaks down whilst attempting the longer run-up, revert back to the shorter run-up.

How do you measure your triple jump runup?

There are 2 effective methods.

You measure it with measuring tape.

This is the most accurate method. Keep a 50m measuring tape on you if you take longer than 15 strides. If you don’t have one, you can purchase one on Amazon.

You measure it with your footsteps.

You will run out to your mark of 9,11,15 or 17 strides and you will measure it with your footsteps to the board. This will allow you to keep your runup consistent even if you don’t have a measuring tape available.

Useful resource: The horizontal jumps: Planning for development.

Note – This post contains affiliate links, however the opinions are my own. 

Running through the board in triple jump.

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If you want to maximise the distance that you jump in the triple jump, you must first learn how to project your velocity through the jump. The only way you can accomplish this is by running through the board and maintaining the velocity/speed throughout each phase of the triple jump.

There are a few things that you need to get right in order to set yourself up to run through the board successfully.

Have a take-off position that allows you to run through the board.

This is different to the long-jump take-off. You will find that your body’s take-off position will need to be positioned above the board, unlike the long jump take-off position where the body will be on more of an angle.

Your take-off position must allow you to initiate the hop phase correctly.

The placement of your take-off is crucial for the triple jump phase. So practice your runup so that you hit the board consistently and ensure that your velocity is taking you past the board.

Measure your run-up so that your speed is projected through the board.

You will need to work out what distance will maximise your acceleration at the point of take-off. There are a few aspects to consider.

  1. You must be at maximum speed by the time you hit the board.
  2. Your body must be able to accelerate or maintain its velocity from the point of take-off.

You will need to work out what stride length is ideal. For new triple jumpers, the shorter the stride length, the better. This will allow the athlete to control the velocity/speed through the triple jump phases and it will also ensure that they are at a point where they are still accelerating through the triple jump take-off point.

Avoid jumping upwards.

One of the biggest mistakes new triple jumpers make is that they jump upwards instead of horizontally. When this happens, it forces the athlete to decelerate in the next phases of the jump. This makes the athlete lose several centimetres in distance. So always ensure that you are jumping outwards and not upwards.

Running through the board will allow you to engage the hitch kick more easily.

When you hit the board and project yourself horizontally, your legs will naturally engage in the hitch kick movement. This will allow you to have a more fluid movement when engaging in the different triple jump phases.

Try these tips when during your next triple jump training and let us know how you go.