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.
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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.”
Get a free “Triple jump cheat sheet” to beat your personal best in the triple jump!
Sign up to learn more about the exercises, drills, and techniques that will help you win in the triple jump!