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.
Improve your triple jump by 1m or more.
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