It is quite easy to improve your triple jump distance once you have learned how to improve the execution of each phase of the triple jump. However, you must first condition your body to execute each of the phases. Then you must train your mind and your body to have the connection to execute the movement so that you will be able to execute each phase successfully.
In this post, we will provide tips on what you can do to improve each phase of the triple jump so that you can jump further and continue to break your personal best.
The runup.
This is the phase that you need to get right before you even consider attempting a jump. If your foot doesn’t land behind the board, your jump won’t be counted.
Secondly, you need to be reaching a point where you’re about to accelerate into the next phases of the triple jump so you can keep the momentum going throughout each phase of the jump.
You will need to do the following.
- Count the number of steps that you will take to accelerate to the board. If you are new to doing triple jump, start with either 5, 7, 9 or 11 steps in your runup. Measure your runup with tape so that you take-off in exactly the same spot every time.
- Make sure that the first three steps that you take allow you to drive and maximise your acceleration. These may need to be 3 bounding steps.
- From the fourth step onwards, continue to accelerate off every stride until you are ready to take-off.
The hop.
Hop with a rotation so that you can keep the momentum going through and that you will be able to accelerate into the step phase of the jump.
To improve this phase, you will need to practice singular hop movements. Practice first by accelerating horizontally. As you become better, start adding small hurdles to condition your body to jump at an angle that will gain you extra distance.
The step
The step is the bounding phase. You will need to have the strength in your core and your hip flexors to hold this phase well.
Work on your core exercises such as leg raises and holds. And also do bounds for distance whilst holding the phase for as long as possible.
The jump phase.
You will need to have a strong core. This will allow you to hold the final phase and the momentum in the third phase of the jump. Practice by doing bounds and then the final phase of the jump into the pit. Hold your hips high and extend your feet in front of you to complete the jump.
Practice these and keep on doing it as a repetition. Conduct this 2-3 times a week. And conduct a triple jump test once every 4 weeks to see how your progression is going.
Do you have any thoughts or questions that you would like to share? Please leave them in the comments below.
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