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The Triple Jump

By Jeremy Fischer- CVOTC

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The Triple Jump

  • Keys to Triple Jumping
    • Creating an Individualized Technical Model
    • The Approach
    • The Take- Off
    • Phase Maintenance
    • Drill Progressions
    • The Combination Athlete

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Creating an Individualized Model

  • Try to establish a training plan based on each individual and/or groups
  • Using a single arm take-off, double –arm take off, or hybrid- use as base for drills
  • Base training volume, intensity, technical, and periodization after initial assessment, training age, development of athlete
  • Creativity of coach

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The Approach

Acceleration Phase/ Push Phase

Create initial horizontal velocity

Horizontal force creation

Shin Angles

Length of Accel. Phase

Varies depending on length of total approach, 4-8 total steps

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The Approach Cont.

Transition Phase

    • Change from Accel to Max. Controlled Speed
    • Change from Hor. Force to Vertical Force

Continuation Phase- Jump Set Up Phase

    • Last 4-5 Steps of Approach
    • Maintain Speed
    • Maintain Posture

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The Approach (continued)

  • Consistency of Phase
    • Use of a check mark
  • Static vs Dynamic Start
    • Consistency regardless of approach, static is more accurate

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The Take Off

  • The rate limiting step- determines large part of success of jump
  • Double-arm vs single vs hybrid
    • Main thing is maintain horizontal velocity
  • A common trait seen in very successful jumps
    • Free Leg Thigh is parallel off the board= see large horizontal displacement

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The Take Off (continued)

    • The Free Leg after take off is dropped down and creates a long lever
      • Slows rotation of take off leg
    • Less successful athletes swing leg in a bent position back behind
      • Causes excess rotation and adds to forward rotation
    • Arms never break midline of successful athletes

Diminish rotational values

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      • The first phase is lowest of the three phases
        • High flight path creates large breaking values

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Phase Maintenance

  • After completion of first phase/hop phase arms need to coordinate and block- to create de-weighting and diminish ground contact time
  • Foot should be grounded close to center of mass to reduce breaking forces
  • This may be first time you see resultant mistakes made by poor positions at take-off

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Phase Maintenance (continued)

  • After completion of second phase/step phase, you’ll see mistakes exasperated (forward rotation, excessive decrease of horizontal momentum, not completing jump)
  • Arms should be coordinated again, parallel free thigh, highest angle of any phase
  • Important that athletes block off/finish jump

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Drill Progression

  • Always teaching arm coordination and foot placement
  • Take Off Drill Basic Step into Take Off Underneath COM, Driving Knee and Using Single or Double Arm
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  • Continuous Knee Drive Drill Drive Free Leg Knee Up and Down
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  • Take Off Drill Step Take Off Drill Step Into Take Off
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  • Take Off Drill Step Onto Box Take Off Drill Step onto Box
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  • Take Off Drill 3 Step 3 Steps into Take Off

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TJ Videos

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Drill Progression (continued)

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  • Step On Box Free Leg Rotation Allow Free Leg to Rotate Through
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  • 2 Hurdle Penultimate Drill Between Two Hurdles Roll Onto and Over Take Off Leg
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  • Horizontal Run, Run Jumps Work on Going Horizontal
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  • Speed Bounds Fast Alternate Bounds
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Drill Progression (continued)

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  • Easy Alternate Short Bounds Work on Arms and Late Active Foot
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  • Easy Single Leg Bounds Work on Arms Late Active Foot, Low Rotation of Foot
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  • Medium Alternate Bounds Work on Arms Late Active Foot
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Drill Progression (continued)

  • Mini Hurdle Take Off 4 Step Run Over Mini Hurdle
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  • Continuous Mini Hurdle Take Offs 3 Mini Hurdles 1,2 Over Hurdle (5m Apart)
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  • Mini Hurdle Taps Tap Top of Hurdle with Free Leg Foot
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  • Box Step on Step Off Drill Work on Upright Body Position

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Drill Progression (continued)

  • Box Step on Step Off 1,2 Drill Step on Step Off Box and 1,2 Pop Off Ground
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  • Stride on Box Step Off 1,2 Drill Stride on to Box then 1,2 Run Off Ground
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  • Box Pop Offs Stride into and Run Off Ground

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Drill Progression (continued)

  • Short Run Jumps Various Short Run Jumps 4,6,8,10,12 Strides
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  • Rhythm Runs Approach Work Using 70-80% of Speed
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  • Rhythm Runs with a Run Off 70-80% Runs with a Run Off at End

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The Combination Jumper

  • Will Claye was the first male athlete to win a medal in LJ and TJ at the London Olympics since 1936, Why?
  • Big interference between long jump and triple jump
  • Teach athletes to be weak, weak, strong jumpers
    • Meaning if they LJ off their right leg, then they need to go right, right, left in the triple jump

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    • Interference due to the different nature of the take offs in the two events

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Thank You

  • Jeremy Fischer,
  • jhfischer76@gmail.com
  • www.mva.services