Triple Jump?

this year,


i will participate in Triple Jump competition in my School Sports Day .. ( first time join Triple Jump ) ..


so know ..


i need to know .. how i can improve my Triple Jump technique and the distance..





sorry for my broken english ..


thanks|||It's just a hop, skip, and a jump to the pit!


hop = same foot to same foot


skip = one foot to the other


jump = one foot to two feet





Take off the board with your most dominant leg. Single or double arm action may be used through the jump phases, but should be swung powerfully and through a large range of motion.


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. there should be no lowering of your center of mass at the penultimate step





Drills to do in practices are.


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|||Good, keep up the training, do some of the drills I listed in practices which will help, especially the short runs, run jumps,acceleration runs with rejearsal, everything you would do in a competition

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|||The triple jump can be broken down to five different phases 1.) the approach 2.) the take off or hop(part 1 of the actual jump) 3.) the first change of legs or the skip(part 2 of the actual jump) 4.) the final drive or the jump(part 3 of the actual jump) and 5.) the landing. You need to work on all 5 aspects of the jump if you really want to have major increases in your distance.





For training purposes you can break your season into three sections. Divideing the phases of the jump into these three sections will allow you to work on all aspects of the jump but not be over whelmed all at the same time.





Section 1 - Work on the first two phases of the jump. Work on mastering your approach run so that you could run it through ten times everyday and be with in an inch or two each day. Second work on the Hop or 1st part of the jump. The biggest mistake that new jumpers make is takeing to big of a first jump (hop) so they have no power for the 2nd (phase 3) part of the jump. Learn to get your kneee up and keep yourself under control.





Section 2 - work on the 3rd phase (part 2 of the actual jump) or the skip. This is the hardest part of the triple jump. If your first jump is to big 99.9% of the time your 2nd jump is nothing more then a step because your not strong enough to power out. *Remember all three jumps should be as close to equla in distance as possible* Again work on driveing that knee up and holding it. Let the ground come to you, don't reach for it. Learn when to throw your arms back and then drive them forward into the third jump.





Section 3 - The third jump (phase 4) or the hop and the landing (phase 5). I have seen kids loose up to 6 inches off of their jumps for not collapsing and extending their feet.





Anyways these are just some different idea's on things you can work on. I hope they help.|||Well congratulations first of all for wanting to try.


It is not something easy.


Something I have noticed is that many many people do jnot EXTEND their legs on the middle Jump (Left to right,Vice versa)


Also try to throw your legs ahead of you when you jump into the sand.|||try having two matresses and jump from something high on the matresses|||defff. get your legs stronger and stretch them out a lot. i am in triple jump and right now i suckk. but i have improved and i can actually make it to the pit now ! good luck!|||Climb / Jump up a staircase with one foot at a time