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.
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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.
- You must be at maximum speed by the time you hit the board.
- 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.
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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.
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