Something that triple jumpers suffer from when they start jumping greater distances is bruising on the bottom of their feet. It’s unpleasant for the athlete’s performance and aesthetically. The trouble with the bruising is that it is internal and can take a while for the body to repair. When the athlete is competing throughout the season, it’s almost impossible to get rid of the bruising and it creates alot of discomfort for the athlete.
How can bruising be avoided?
Focus on the technical form.
It’s essential that the athlete focuses on executing the technique of the triple jump flawlessly. The athlete tends to slap their foot on the ground instead of timing their landing in each phase to react quickly off the ground. The athlete will usually try to get more distance by aiming to accelerate off the ground. This needs to be done correctly otherwise the athlete can easily bruise their heel.
Practice the hopping and bounding technique at speed.
Executing the triple jump form flawlessly comes down to practice. However, you need to practice the triple jump technique at speed. You can perform hop hop step drills with a 5-7 stride runup and aim to maintain the speed and acceleration throughout each phase.
Do the same practice with bounding. This will allow the athlete to improve their timing off the ground.
Tip – Do the practice on grass.
You want to minimise the chances of bruising. So practice on grass until you are in the final phases of the lead up to a competition.
Train in shoes that have good shock absorption.
You will be doing several bounding movements, which means you need footwear that will protect your heels while you are perfecting your triple jump technique.
Want to get faster and more powerful so you can improve your triple jump performance?
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.
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.
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.
Improve your triple jump training.
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.
If you are intermediate or advanced in triple jump, then you will want the knowledge and guidance from elite-level triple jumpers and coaches.
Buy the series from World Class Triple Jump series to take your triple jump performances to the elite level.
Learn about the mentality from triple jump world record holder Jonathan Edwards in his book “A time to jump.”
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