I thought I’d share a useful post that will focus on the triple jump drills that will improve your performance at school. Typically, school athletes will do last minute preparation. It is best to prepare and condition your body 3 months in advance. However, if you are unable to do so, you can focus on the following.
There are a few muscle groups that need to be strong and explosive for you to execute the triple jump successfully. These muscle groups are:
- Hip flexors
Improvements in the conditioning of these muscles will see you improve your triple jump performance.
Hip flexor exercises
The power that you will generate to project yourself horizontally will come from your hip flexors. You will need to train them to explode horizontal power. A few exercises that you can do include:
- Bulgarian split squat with dumbbells. Make sure that you explode upwards in the movement.
- Hopping exercises (add a hurdle and go for distance)
- Hip thrusts (add enough resistance weight and focus on pushing with your heels)
Power from your glutes will help you to jump further. Conduct the following exercises.
- Explosive Squats with dumbbells
- Explosive deadlifts
- Single leg squats with dumbbells
- Box/hurdle jumps for height
Do skipping exercises to improve your reaction time off the ground. This will allow you to become faster by executing more power. Aim to do single and double skips 100 times. If you can do triple skips, aim to do them as well.
Conduct these exercises in the lead-up to your competition. Do not do these in the same week as your competition otherwise your body will feel fatigued and you won’t be able to jump as far. Rest at least 3 days before your competition so your body will recover.
Let us know your performance in the comments below.
Improve your triple jump by 1m or more.
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