If you have a triple jump competition coming up at your high school, you have the chance to dominate and win the event if you implement the right training drills in preparation for the competition. Whether you are in your early or late teens, you can improve your triple jump technique and your body’s conditioning so that you can win the competition convincingly.
Here are some drills that you should practice.
This is the most important aspect of the triple jump. The perfect runup will allow you to maximise the amount of speed off the board and it will allow you to naturally transition into the triple jump.
Single leg bounds will allow you to improve your power and hold your step phase for longer. Practice at least 3 x 10 repetitions twice a week.
Single leg hops will allow you to improve your power and hold your hop phase for longer. Practice at least 3 x 10 repetitions twice a week.
Hop hop steps
Hop hop steps allow you to integrate the transition of each of the phases. Do at least 2 sets of 4 repetitions twice a week.
Doing skipping will help you improve your reaction time off the ground, which is important when doing the triple jump. Practice single, double and even triple under skips so that your legs execute more jumping power.
You can do 4 sets of 4 repetitions with the aim of improving your reaction time off the ground.
You can see an example of this exercise below.
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.”
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