Triple Jump

ANYBODY can triple jump, however, to do it properly with the right form and technique requires guidance and help. It takes time and effort and it certainly does not happen overnight. To start winning meets it takes months of hard work and effort.

Steps

Basics

1. Become familiar with the basics of the triple jump. The triple jump is a track & field event that requires leg strength, technique and speed. It requires the athlete to run down a strip leading into a sandpit.
2. Familiarize yourself with the different jump lengths. Triple jump has different boards on which you choose to take your jump from. Most high school pits include 20ft (6 meters), 24ft (7.3 meters), 28ft (8.5 meters), 32ft (9.75meters), 36ft (10.97) and 49ft (14.93 meters). If you are a beginner, you will want to start on an easy board, such as the 24ft (7.3 meters).
3. Understand the three phases of the triple jump. Jump in a rhythm. The first step is hop, the second is step, the third is jump:
   • The first phase requires the athlete to jump off one foot.
   • The second is to land on the same foot and jump again.
   • The third time you'll land on the other foot and jump into the sand pit.
   • If your stronger foot is your left, then go right, right, left. If it's the right foot, then go left, left, right. Try starting with both legs though.

Form

The form of the jump is the most important aspect of the event. Without a good form, you may be losing over 2 feet in the length of your jump. The triple jump, obviously, has three phases: the hop, the skip, and the jump.

1. The First Phase, or the hop, will set you up for the rest of the jump. When you jump off the board, throw the jumping knee in the air, thigh parallel with the ground. Your opposite foot should be pulled up behind you. When you land, hit the ground with your foot even, not heel first. This will help keep momentum going forward and keep up your speed.
2. The Second Phase, or the skip, is the most crucial phase. Many new jumpers have a weak second phase, therefore lowering the overall length of their jump. The form of the second phase is much like the first. After coming off your first step, throw your jumping knee up and your opposite knee back. When you go to land, however, throw the opposite foot forward to progress into the next phase. Remember to land with your foot flat and spring right up into the next phase.
3. The Third Phase, or jump, is the final phase of the jump. After your second phase, simply throw your feet in front of you, much like the long jump. Remember to lean forward, or you may fall backward and lose distance on the final measurement.

Training

1. Develop your leg strength. Before you compete in a track meet, you must develop leg strength. The triple jump cannot be performed properly without leg strength. A good way of developing this is to do squats and Olympic lifts, such as the clean and jerk. Do not try do build your leg muscles by doing leg curls, as these are hard on your knees and they do not build proprioceptive strength.
2. Try leg-hopping. A very effective way to develop leg strength is to get wooden boxes 1 foot (30.5 cm) in depth or something approximate. Your track coach should have these lying around. Hop on them with one foot on and one off, until you feel the burn and then alternate the feet. If you work hard and have the willpower to become a top athlete, you will soon see the results.
3. Try to build up your hamstrings and your calf muscles.
4. Speed is crucial in the jump. Practicing short sprints, 50 meters or less, will help you gain distance.

Tips

• If you land on you butt try not to put your hands behind you or else they will mark it from your hands so keep your hands forward and try not to touch the ground. And also when you're stepping out of the pit take at least 2 steps forward then exit the pit but if you just step out where you land they well not count the jump. Hope this helps all of you!
• Don't overdo your first jump, or else you will lose all of your balance and collapse on your leg.
• Make sure to land forwards, not backwards, or else you will notice your score is lower than you think.
• Don't look at the sandpit while jumping, look over it. Imagine you are flying into the sky.
• No matter what be sure that you always try your best and work harder!!
• Practice a two or three step approach to work on form. This will save you some energy and allow you to practice longer.
• Try to make sure each of the stages are equal distance as this gives you the ability to fly well on your last jump phase!
• Plyometrics and weights can help you improve your leg strength.
• Remember the three main points of a successful triple jump: speed, form, and height. Speed will give you the momentum for the jump, height will add distance, and form will help maximise the jump's potential. Training and practicing all of these will help immensely in your jump.
• As a beginner, try to even out your steps - if you are a high school student going for a 40-foot (12.1 meter) jump, set up cones at 14 (4.26 meters), 26 (7.9 meters), and 40 feet (12.1 meters) and try to hit your jumps at the cones.
• Don't do your first jump as a long jump. The first phase needs to stay about 1 foot off the ground.
• When you are jumping, land at the back of your foot and not the tip for more momentum and extra distance.
• Must take seven steps from the take off point and must jump accordingly. This helps to jump without making a foul.

Warnings

• Don't overdo your first jump or you may land painfully and collapse on your leg.
• Make sure that you can land in the pit when taking off the board you start with. If you can't, try taking off from a board closer to the pit. Always land your jump in the sand pit.
• Stretch and jog before starting; if you don't, you risk injury and fatigue.

Things You'll Need

• Sand pit
• Triple jump/long jump runway
• Proper shoes (running sneakers or jumping spikes)
• Coordination and patience
• Optional: tape to mark your steps
• Optional: measuring tape to measure your steps and/or distance
• Confidence and a good attitude!

Related Articles

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• Run 400 Meters
• Run Faster Using Only Your Emotions
• Jump
• Do Depth Jumps

Sources and Citations

• Videos provided by Gavin Townsend

See also

• Long Jump
• Dive Off a Cliff
• Win Long Jump
• Jump
• High Jump Using the Fosbury Flop
• Increase Your Vertical Jump Through Plyometrics

What links here

• Become a Professional Sprinter
• High Jump Using the Fosbury Flop
• Hurdle
• Jump
• Jump from Back on Legs
• Long Jump
• Pole Vault
• Prepare for Track