03-20-2008, 08:41 PM
Author: Mike Peditto
Added: 02/27/1999
In many High School track programs, the triple jump is too complex and thus too time consuming for one coach to address properly. Therefore, many jumpers do not have the proper technique they need to succeed. The triple jump itself is a dynamic and challenging event. It requires the precise blend of speed, balance, resiliency, power, and explosion. In order to achieve success in the event, one must not only meet these qualifications, but master them as well. Also, they must maintain them throughout all phases of the jump: the approach, the hop, the skip, and the jump. The following article will teach proper technique for all phases of the triple jump, as well as provide some useful training and conditioning drills.
When looking for triple jump athletes, there are several common traits to look for. The most essential characteristic of any jumper is speed. Consequently, it would be wise not to have distance runners practicing the jumps, as they most likely do not have the proper sprinting speed, and also it could greater the chance of injury. Therefore, a likely candidate for the triple jump would be a pure sprinter with great acceleration, or more ideally a hurdler due to their more conditioned reflexes. As soon as you have found an athlete, then you can begin the teaching progression. However, before the teaching process begins, one must make sure to have full knowledge of all four phases of the jump: the approach, the hop, the skip, and the jump.
Perhaps the most important factor in all jumping events is the creation and the ability to maintain horizontal velocity. In fact, it is horizontal velocity that determines the distance of the jump, all other factors only aide in achieving that set point. Where the athlete develops this speed is in the approach. Generally, the athlete will begin his or her approach around 16 to 20 strides away from the takeoff board (younger athletes 16, older 18-20). Once the starting point is determined, the jumper should mark the point at which the first and third strides are made. This ensures that the strides are consistent. From the controlled start off the left foot, the athlete should run in a relaxed, upright position on the balls of the feet while gradually increasing stride length and tempo. In the last two strides, instead of striking with the balls of the feet, the jumper should step flat in order to lower the center of mass to provide a more explosive take off.
Before the jumping stages are addressed, it is important to understand the qualities and concepts that must be upheld during the jump. In order to properly maintain speed all through the stages of the triple jump, the athlete must maintain three qualities: strength, technique, and rhythm. Three important concepts that depend on these qualities are: resiliency, active landings, and balance. All three of these concepts are essential to success in the triple jump.
In all of the takeoffs and landings throughout the jump, the jumper must sustain a level resiliency to achieve maximum performance. Resiliency, in relation to the triple jump, occurs when the athlete gives at the hip, knee, and ankle joints at the landing of each phase. This action causes the muscles to react in an explosive takeoff. The same concept can be displayed in a rubber band. When the rubber band is stretched, all of the particles must give to allow full flexion. However, when the rubber band is let go, it snaps back with great force.
The next of the three important concepts is the notion of active landings. As previously stated, the most important factor in the triple jump is the creation and maintenance of horizontal velocity. A method that jumpers us to keep that speed is active landings. These occur when the jumper quickly moves his leading foot back before landing in order to decrease the amount of impulse forces on impact. Also referred to as "pawing", this allows for the jumper to reduce the amount of horizontal velocity otherwise lost on each stage.
The final concept of the three is the aspect of balance. The triple jumper often takes balance for granted. Without it, there is no possible way that any form of success could be achieved. Proper balance allows the jumper to retain all forces throughout the jump. The way to achieve balance starts off very basic with straight and erect posture by keeping the head in a forward and locked position. The next step is the control of arm motion during the jump stages. While in contact with the ground, the arms should be down, getting ready to be driven up. While in the air, the arms should be up, getting ready to be driven back down. These motions aide in the transferring of momentum at takeoff, and also control leg movement during landings.
The first of the three jumping phases in the triple jump is the hop. After hitting the takeoff board (or coming close) with the left foot proceeding the approach, the athlete swings the right or free knee from the hip and drives it forward to the point where the thigh is parallel to the ground. Unlike the long jump, the jumper is not trying to jump high, and should stay flat and low to the ground to maintain horizontal velocity throughout the landings. When driving the knee up, the jumper must also do the same with the arms. Whether or not to swing both arms varies among athletes, some like to swing both while others use only one. In the United States, many jumpers use the single arm blocking method, because it allows them to maintain speed coming off the board in a more natural motion. While in the air, the jumper must be prepared to land on the same foot from which he or she took off from. They can accomplish this by immediately tucking the takeoff foot underneath the buttocks after breaking contact with the ground, and then take a stride in air, thus switching legs. As stated above, in order to reach maximum extension of the leg upon landing, the athlete should sweep both arms back causing the lead leg to be pushed forward. Before landing, the lead leg "paws" back while the arms and free leg sweep forward. Make sure that when the athlete's foot makes contact with the ground, that his or her foot is underneath, but slightly in front of the hips.
The next jumping phase in the process is the step. Upon contact with the ground, the athlete should give at the hip, knee, and ankle, which puts to use the concept of resiliency. After landing flat footed from the hop stage and making the resilient transition to takeoff, the upper body should be slightly leaning ahead of the hips in order to continue momentum. Then the free knee should be driven up so that the thigh is parallel to the ground, and also forming a slightly greater than 90 degree angle which allows for more force to push the jumper forward. Along with the knee, the arms must be driven forward as well to maintain momentum. Meanwhile, the takeoff leg should be tucked under the buttocks, much like what was done with the takeoff leg after breaking contact with the ground in the hop phase. This will allow for a greater range of motion and thus power to be created for transition into the jump stage. However, before the transition is made, the arms must be swept back as well. When sweeping them back, make sure that they are at full and level extension behind the body(note: not all elite jumpers swing both arms back). Once again, this causes greater extension of the lead leg, which allows for a greater distance to "paw" the leg. After "pawing" the leg, the athlete must make contact with the ground heel first and then roll into a flat foot stance. This aides in reducing the shock impulse, as well as providing a smooth transition into the jumping phase.
The third and final jumping phase of the triple jump is the jump. After an active and resilient flatfooted landing, the jumper must prepare for a very explosive takeoff. To accomplish this feat, both the arms and legs must be driven upwards with great force. Upon breaking contact with the ground, the arms should be driven up very rapidly to the point where they form a vertical line with the hips. This transfers the momentum upwards, which allows for greater height when the athlete jumps. During the arm drive, the knee must also be driven. However, this time both knees must be driven in order to ensure maximum distance on the jump. To properly perform this task, the free leg must first be driven up so that the thigh is parallel to the ground. Once that is completed, the takeoff knee must do the same, then both legs will be in the same position and begin to raise the heels to form a straight line. As the takeoff leg is being driven up, the arms should now begin to quickly sweep behind the body. This allows the athlete's legs to rise and will ensure maximum distance in the jump. Right before contact with the pit, the jumper should slightly bend the knees and lower the heels so that upon landing, he or she can throw their entire body forward to get a better marking. Once the athlete has landed, they must get up and walk forward before exiting the pit so that no "penalty" mark is made. (note: the leg movement is similar to the pawing action performed in the previous transitions.)
Added: 02/27/1999
In many High School track programs, the triple jump is too complex and thus too time consuming for one coach to address properly. Therefore, many jumpers do not have the proper technique they need to succeed. The triple jump itself is a dynamic and challenging event. It requires the precise blend of speed, balance, resiliency, power, and explosion. In order to achieve success in the event, one must not only meet these qualifications, but master them as well. Also, they must maintain them throughout all phases of the jump: the approach, the hop, the skip, and the jump. The following article will teach proper technique for all phases of the triple jump, as well as provide some useful training and conditioning drills.
When looking for triple jump athletes, there are several common traits to look for. The most essential characteristic of any jumper is speed. Consequently, it would be wise not to have distance runners practicing the jumps, as they most likely do not have the proper sprinting speed, and also it could greater the chance of injury. Therefore, a likely candidate for the triple jump would be a pure sprinter with great acceleration, or more ideally a hurdler due to their more conditioned reflexes. As soon as you have found an athlete, then you can begin the teaching progression. However, before the teaching process begins, one must make sure to have full knowledge of all four phases of the jump: the approach, the hop, the skip, and the jump.
Perhaps the most important factor in all jumping events is the creation and the ability to maintain horizontal velocity. In fact, it is horizontal velocity that determines the distance of the jump, all other factors only aide in achieving that set point. Where the athlete develops this speed is in the approach. Generally, the athlete will begin his or her approach around 16 to 20 strides away from the takeoff board (younger athletes 16, older 18-20). Once the starting point is determined, the jumper should mark the point at which the first and third strides are made. This ensures that the strides are consistent. From the controlled start off the left foot, the athlete should run in a relaxed, upright position on the balls of the feet while gradually increasing stride length and tempo. In the last two strides, instead of striking with the balls of the feet, the jumper should step flat in order to lower the center of mass to provide a more explosive take off.
Before the jumping stages are addressed, it is important to understand the qualities and concepts that must be upheld during the jump. In order to properly maintain speed all through the stages of the triple jump, the athlete must maintain three qualities: strength, technique, and rhythm. Three important concepts that depend on these qualities are: resiliency, active landings, and balance. All three of these concepts are essential to success in the triple jump.
In all of the takeoffs and landings throughout the jump, the jumper must sustain a level resiliency to achieve maximum performance. Resiliency, in relation to the triple jump, occurs when the athlete gives at the hip, knee, and ankle joints at the landing of each phase. This action causes the muscles to react in an explosive takeoff. The same concept can be displayed in a rubber band. When the rubber band is stretched, all of the particles must give to allow full flexion. However, when the rubber band is let go, it snaps back with great force.
The next of the three important concepts is the notion of active landings. As previously stated, the most important factor in the triple jump is the creation and maintenance of horizontal velocity. A method that jumpers us to keep that speed is active landings. These occur when the jumper quickly moves his leading foot back before landing in order to decrease the amount of impulse forces on impact. Also referred to as "pawing", this allows for the jumper to reduce the amount of horizontal velocity otherwise lost on each stage.
The final concept of the three is the aspect of balance. The triple jumper often takes balance for granted. Without it, there is no possible way that any form of success could be achieved. Proper balance allows the jumper to retain all forces throughout the jump. The way to achieve balance starts off very basic with straight and erect posture by keeping the head in a forward and locked position. The next step is the control of arm motion during the jump stages. While in contact with the ground, the arms should be down, getting ready to be driven up. While in the air, the arms should be up, getting ready to be driven back down. These motions aide in the transferring of momentum at takeoff, and also control leg movement during landings.
The first of the three jumping phases in the triple jump is the hop. After hitting the takeoff board (or coming close) with the left foot proceeding the approach, the athlete swings the right or free knee from the hip and drives it forward to the point where the thigh is parallel to the ground. Unlike the long jump, the jumper is not trying to jump high, and should stay flat and low to the ground to maintain horizontal velocity throughout the landings. When driving the knee up, the jumper must also do the same with the arms. Whether or not to swing both arms varies among athletes, some like to swing both while others use only one. In the United States, many jumpers use the single arm blocking method, because it allows them to maintain speed coming off the board in a more natural motion. While in the air, the jumper must be prepared to land on the same foot from which he or she took off from. They can accomplish this by immediately tucking the takeoff foot underneath the buttocks after breaking contact with the ground, and then take a stride in air, thus switching legs. As stated above, in order to reach maximum extension of the leg upon landing, the athlete should sweep both arms back causing the lead leg to be pushed forward. Before landing, the lead leg "paws" back while the arms and free leg sweep forward. Make sure that when the athlete's foot makes contact with the ground, that his or her foot is underneath, but slightly in front of the hips.
The next jumping phase in the process is the step. Upon contact with the ground, the athlete should give at the hip, knee, and ankle, which puts to use the concept of resiliency. After landing flat footed from the hop stage and making the resilient transition to takeoff, the upper body should be slightly leaning ahead of the hips in order to continue momentum. Then the free knee should be driven up so that the thigh is parallel to the ground, and also forming a slightly greater than 90 degree angle which allows for more force to push the jumper forward. Along with the knee, the arms must be driven forward as well to maintain momentum. Meanwhile, the takeoff leg should be tucked under the buttocks, much like what was done with the takeoff leg after breaking contact with the ground in the hop phase. This will allow for a greater range of motion and thus power to be created for transition into the jump stage. However, before the transition is made, the arms must be swept back as well. When sweeping them back, make sure that they are at full and level extension behind the body(note: not all elite jumpers swing both arms back). Once again, this causes greater extension of the lead leg, which allows for a greater distance to "paw" the leg. After "pawing" the leg, the athlete must make contact with the ground heel first and then roll into a flat foot stance. This aides in reducing the shock impulse, as well as providing a smooth transition into the jumping phase.
The third and final jumping phase of the triple jump is the jump. After an active and resilient flatfooted landing, the jumper must prepare for a very explosive takeoff. To accomplish this feat, both the arms and legs must be driven upwards with great force. Upon breaking contact with the ground, the arms should be driven up very rapidly to the point where they form a vertical line with the hips. This transfers the momentum upwards, which allows for greater height when the athlete jumps. During the arm drive, the knee must also be driven. However, this time both knees must be driven in order to ensure maximum distance on the jump. To properly perform this task, the free leg must first be driven up so that the thigh is parallel to the ground. Once that is completed, the takeoff knee must do the same, then both legs will be in the same position and begin to raise the heels to form a straight line. As the takeoff leg is being driven up, the arms should now begin to quickly sweep behind the body. This allows the athlete's legs to rise and will ensure maximum distance in the jump. Right before contact with the pit, the jumper should slightly bend the knees and lower the heels so that upon landing, he or she can throw their entire body forward to get a better marking. Once the athlete has landed, they must get up and walk forward before exiting the pit so that no "penalty" mark is made. (note: the leg movement is similar to the pawing action performed in the previous transitions.)