How to perform a triple jump

Video: How to do the triple jump by Kola Adedoyin Indoor UK champion

Content

Part 2 of 3: Style
Part 3 of 3: Training
Tips
Warnings
What do you need

1 Learn the basics of the triple jump. The triple jump is an athletics discipline that requires strong legs, technique and speed. The athlete needs to run the track that leads to the sand pit.

2 Find out about jump length variations. In a triple jump, there are boards that you push off from when you jump. In most schools, boards are located 6 m, 7.5 m, 8.5 m, 9.5 m, 11 m and 15 m before the sand pit. If you are a beginner, you are better off starting at 7.5 meters.

3 You must understand that there are 3 phases of the triple jump. Jump rhythmically. The first element is leap, second - step and third - bounce:

During the first phase, the athlete pushes off with one leg.
Performing the second phase, you need to land on that very leg and jump again.
The third time you need to land on the other leg and jump into the sand pit.
If your left leg is stronger, then perform the jump like this: right, right, left. If the right is stronger, then - left, left, right. Try both options anyway.

Part 2 of 3: Style

Good jumping style is the key to success. With a bad execution style, in a jump you can lose up to 60 cm. We have already found out that a triple jump has 3 phases: jump, step and jump.

1 The first phase, or leap, will set you up for the entire leap. As you push off the board, throw your lead knee into the air and keep your thigh parallel to the ground. The other leg should be raised behind you. Land on your foot flat, not on your heel. This will help maintain momentum and maintain speed.
2 The second phase, or step, is the decisive moment. Many beginners fail to do this element well, so the overall speed of the jump decreases. The style of this phase is similar to the first. After completing the jump, throw your leading knee forward and the other back, but when landing, throw your other leg forward to perform the last phase.
3 The third phase, or jump, is the concluding element of the jump. After the second phase, simply throw your foot out in front of you, as in a long jump. Do not forget to lean forward, otherwise, you may fall backward and this will shorten the length of the jump.

Part 3 of 3: Training

1 Develop leg strength. Before taking part in competitions, you must develop leg strength. Triple jump impossible perform without it. You need to do squats and do some weightlifting like jerks. Not try to build muscle by bending your legs. This will not add proprioceptive strength to you, but it will put too much stress on your knees.
2 Jump. There is an effective way to build strength in your legs with wooden crates about 30 cm high.Your coach should arrange them around, and you should hop on them with one foot until the foot starts to burn, and then with the other. If you work hard and really want to be an athlete, you will see results soon.
3 Try to build your thighs and calf muscles.
4 Speed is the most important thing in a jump. Practice short sprints up to 50m to build distance.

Tips

During the jump, do not look at the sand pit, look beyond it. Imagine that you are taking off into the sky.
If you land on your buttocks, try not to lean your hands back. The mark for the length of the jump is set from the hands, so try to throw them forward without touching the ground. Leaving the hole, take at least 2 steps forward, otherwise, if you leave immediately from the place where you landed, your jump will not be counted. Hope this was helpful to everyone!
Remember: speed, style and height are the three main ingredients for a successful triple jump. Speed will provide the momentum for the jump, height will add length, and style will help maximize the potential of the jump. Training and practice hugely help you perform the jump correctly.
Land forward, and not back, otherwise, your result will be worse than you thought.
Don't overdo it with your first jump, or you risk losing your balance and landing abruptly on one leg.
Make sure that there is the same distance between each element of the jump. This will give you a good kick off in the last stage of the jump!
As you work on your style, try the two or three step method. This will save you energy and allow you to spend more time exercising.
As a beginner, do it gradually. If you are a high school student who wants to do a 12m jump, place markers on 4m, 8m, 12m and try to overcome all the marks.
Use plyometrics and kettlebells to build muscle in your legs.

Warnings

Do not overdo it on your first jump, or you will land painfully on one leg.
Stretch and jog before exercising; otherwise, you run the risk of injury and loss of strength.
When pushing off to jump, make sure you can land in the sand pit. If not, try jumping from a closer distance. You should always land in the jump pit.