How long should your triple jump run-up be?

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. 

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Protect yourself from injury in the triple jump.

One of the common injuries that triple jumpers get is a bruised heel. Once you get this, it makes it more difficult to improve your triple jump performance since you will get pain every time you land on your foot. And it will knock your confidence.

To help minimize the risk of getting a bruised heel, you can get heel protection insoles for your shoes.

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Asics triple jump pro athletics shoes

Specialized triple jump shoes will give you added protection and comfort on your foot and especially around your heel. If you are doing triple jumps that require you to handle alot of force on your jumps (Typically when you start jumping over 13 metres), then you will need to invest in triple jump spikes.

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Improve your triple jump training.

Improve your triple jump (For beginners only)

If you are fairly new to the triple jump, this ebook will help you with training insights to get you to the intermediate level quickly. You will definitely improve by at least 30 cm, however you should see yourself improve by 1-2m over the next 12 months.

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If you are intermediate or advanced in triple jump, then you will want the knowledge and guidance from elite-level triple jumpers and coaches.

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A time to jump.

Learn about the mentality from triple jump world record holder Jonathan Edwards in his book “A time to jump.”

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Would you like to improve your sprinting speed?

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Clyde Hart’s Speed Development

Clyde Hart is the mastermind behind Michael Johnson’s 200m/400m double at the Atlanta Olympics back in 1996, where Michael Johnson ran 19.32s for the 200m and 43.49s in the 400m.

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