for track i do 4x1 100 and triple. in 100 i get 13.9 and in triple i get usually 29-33 feet. i want to be sent to state and i need to jump an extra foot-34 feet. and i also want to get at least a 12 second 100 also my altitude is going to change since im moving from colorado to california on the coast...help!|||the most common mistake triple jumpers make is to go too long and too high in the first phase.
If you want to go 34 feet your first phase should be about 12 feet, it is a running phase and if you go too high you will collapse on landing and not have any sprint for the second phase, which is usually the shortest phase because the first was too long.
To improve your 100 times you need to have a sprint coach to work on your starts and acceleration phase along with lifting weights, and doing plyometrics.
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