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.
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.”