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.
Improve your triple jump by 1m or more.
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