Anyone have good tips for the triple jump?

I use youtube a lot, but I have yet to find any text explaining the steps an form I should have. I currently jump around 38-39 feet, but I am just starting out, so I have a lot of room for improvement. Any help would be appreciated.|||The most common mistake made by beginners is they jump too far on the first phase which causes a short second phase. They also jump too high, which causes them to lose their sprint when they land, so they can not spring into the next phase. Have someone help measure your phases and see how close they are to being even. If there is a large difference between the first and second phase work on controlling your first phase so you can get much longer second and third phases. Use your arms and strike the ground with a pawing motion do not block when you hit the ground. If your foot is too far in front of you it causes you to brake before you can make the next movement.|||I have same problem|||Put Some Power Into It


After you leave the board there will be swinging movements in the air during the three jump phases. Triple jump technique points for athletes and coaches to keep in mind: the free leg should swing powerfully through a large range of motion with a somewhat straight leg so that heel recovery height is low – overemphasizing knee lift in the free leg swing is a mistake.





Single or double arm action may be used through the jump phases, but should be swung powerfully and through a large range of motion. The free leg swing is important for horizontal velocity, but much more important because it helps maintain the proper pelvic alignment so that the jumper may make contact in with the ground through each phase in the optimal position to move through the next phase. Forward or backward lean in any of the phases is a common error that should be avoided.

















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2


It Gets Easier


To beginning jumpers, triple jump technique may at first feel awkward and different than other running or even jumping events. However, if they are going to excel at triple jumping and remain injury-free, proper triple jump technique is essential.





As a coach and an athlete, for the triple jump approach, keep in mind: posture should be similar to that of sprinting – neutral head and pelvis position with center of mass slightly behind ground contact of the foot, ankle should be stabilized and dorsiflexed prior to impact, do not “grab” or “claw” at the ground – think of “catching” and “pushing” off from the ground.

















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3


Even Better


Triple jump tip #2: If you're only a triple jumper or an experienced long and triple jumper, ignore tip triple jump tip #1. Take off the board with your most dominant leg. This way, two of the three jumps in the triple jump are initiated by your stronger leg.














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4


Connect


Drills are an extremely useful and productive tool in triple jump training as they are for any jump, throw, or hurdle event. Many triple jump drills are similar to long jump or sprinting drills. A triple jump drill is important and valuable for what you can teach while the athlete is learning and performing that drill. A triple jump drill by itself is not special when not connected to a training progression.





Horizontal jump drills include:





acceleration run


half approaches


board-less approaches


runway rehearsal with and without a take off


repetitive takeoffs


short run takeoffs/jumps


remedial horizontal and vertical bounds


intermediate horizontal and vertical bounds


advanced short run jumps


short run jumps

















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5


A Child's Game


It's just a hop, skip, and a jump to the pit! When beginning jumpers are starting to learn the triple jump, the hop, skip, and jump pattern is the easiest cue for them to remember and follow.





For beginning jumpers:





hop = same foot to same foot


skip = one foot to the other


jump = one foot to two feet

















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6


Associate One With Another


It may surprise you to know that the triple jump take off is most like the pole vault than any other event. The track spikes for the triple jump are also built and angled the same as pole vault spikes. When preparing to take off in any jumping event, it is important to maintain maximal speed while setting up for the jump.





In the triple jump, there is no lowering of the jumpers' center of mass at the penultimate step as there is in the high jump and the long jump. Triple jumpers are not converting their speed at take off into vertical speed; they still need to move horizontally into the three jump phases.

















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7


Opposites Attract


So, you're a decent long jumper, you're pretty fast, but you'd like someone triple jump tips to follow to see how you'd do. Triple jump tip #1: your run should be the same number of steps and the same approach speed as your long jump run, but opposite.





If you take off the board in the long jump with your left leg, you run off the board in the triple jump on your right leg so that your last and most powerful jump at the end of the triple jump is off your most dominant leg.