To be honest, alot of your triple jump training will involve doing preparation outside of the pit. So if you don’t have access to a sandpit, don’t worry. You need to have access to a flat area of 50m so you can practice triple jump bounding and hopping drills, as well as sprinting drills that will help you improve your acceleration.
Even if it is raining, you will be able to do certain drills that will allow you to improve your triple jump performance.
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Plyometrics to condition your body for the triple jump.
You need to condition your body for the triple jump by doing plyometrics training. Aim to do the following as a minimum.
- 3 x 8 hops for technique
- 3 x 8 bounds for technique
- 3 x 8 hop hop steps for technique
In the triple jump, you will take less than 20 steps to reach the maximum speed when you take-off on the board. Set markers for 30-40m accelerations and aim to explode your power with each step until you reach maximum velocity.
If you have a training partner, get them to time your acceleration from start to finish. Then make a note of the times that you’ve run over that distance. Your aim is to improve your times, which will correlate with improved speed.
*Note – Handheld times can be inaccurate, so if you have access to electronic timing equipment, it will help you get more accurate time readings.
Hop hop steps for distance and speed.
You need to build your triple jump technique so that you can hold the form for longer and control the triple jump phases when you are doing the jump at full speed. You will need to practice the hop hop stepping drills with an acceleration and aim to execute each phase without blocking or slowing down, but rather accelerating and exploding out of each phase.
If you train indoors or on a hard surface, please keep this in mind.
Wear shock-absorbent shoes.
You can potentially get shin splints or other injuries by performing these drills on a hard surface. Get shock-absorbing shoes that will minimise the impact that it will have on your body’s muscles.
Focus on the technique at less than 100% intensity.
Mastering the technique is the most important. So conduct the exercises at no higher than 80% of your maximum intensity if you train on a hard surface.
Ensure the surface is dry.
The last thing you want to do is slip and sprain or injure yourself. So check to make sure the area where you will be conducting the drills is safe.
Any thoughts? Please leave your comments in the section below.
Thank you for reading.
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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.
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