If you are new to triple jump, there is an 80% chance that you are doing the triple jump hop phase with a straight leg. The good news is, you can pretty much improve your triple jumping distance within 2 weeks simply by training yourself to jump with a rotating leg.
What’s the benefit of jumping with a rotating leg hop?
You will be able to accelerate off the ground. Especially when you decide to execute the step phase of the triple jump.
Secondly, it will force your body to cover more horizontal ground. If you jump with a straight leg, you will force yourself to jump vertically because you won’t want your foot to scrape the ground.
How much extra distance could you gain?
Depending on how quick you take-off from the board and how well you control your speed throughout all of the phases of the jumps, you could gain an extra metre or more in the triple jump.
How can this be implemented?
One of the first things you can focus on is getting your heel to touch your glute when doing a hop on the spot. You can then train your legs to do this motion when you are hopping for distance.
In the video below, you can see a good demonstration of hopping using the leg rotation technique.
Initially, focus on getting the technique right and improving your balance and coordination. Over time, you will start to feel stronger and you will be able to control the movement fairly easily.
You will then need to start doing the technique for distance. You can start with standing hops for distance. Eventually, incorporate 3 stride run-ups, 5 stride run-ups and 7 stride run-ups so you can train yourself to conduct the hops at greater speed.
Make sure you track your progress.
Conduct a test once every 4 weeks to see how your progress is going. You should notice a considerable improvement in your hopping distance.
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