This is short film clip of a young male triple jumper with a personal best of 14.60 which was done nearly two years ago. He has been working with our group for a few months. You will note that his strengths are the abilty to land and take-off quickly without a great loss of horizontal speed. His hop phase is one area where some improvement might be made. This repetition sees no dynamic use of the free leg into the hop phase [the right thigh]. We shall work on this aspect of the jump over the next few weeks.
I want my triple jumpers running into the hop as opposed to 'preparing' to hop....
The young triple jumper seen in the film clip above is coming in from an 8 stride approach run. He places the take-off foot on to a flat 10cm high platform. The objective was to to 'run' into the hop emphasizing the dynamic use of the non take-off leg. He was attempting to drive that free leg forwards to ensure that all the speed built up in the short approach run could be utilized throughout the phases. This extra height [10cms] places a concentration on to this very important component especially the hop landing. We have had a problem in recent competitions whereby he was going too high in the hop phase. By practicing this drill where the emphasis is running on and hopping long and low we hope that there will a 'transfer' into the whole skill which I'm sure there will be
THE TRIPLE JUMP—this is the event that lends itself to a 1000 skills and drills. The coach is only limited by his own imagination. The teaching and coaching situations from novice to senior athlete are so full of variety that it’s not possible for the athlete and coach to get bored during any learning stage.
Take a look at the following YOU TUBE clips
BUT FIRST Take a look at this drill I found on You Tube.............
A drill for Coaching the Triple Jump
.......with lots of thanks to Mike Pullins USC Assistant Track Coach [USA]
NOTE - I would never use this drill with novice triple jumpers. This drill is an advanced skill and should only be attempted by experienced jumpers in the presence a very experienced jumps coach
This is a short film clip of one of my younger triple jumpers in the group setting a personal best performance in Cardiff. I have only worked with him technically for a few months.
WHAT DO YOU THINK ABOUT THIS DRILL?
FOUND AT SAVTRACKSTARS.....
I'm going to try this with my group...will let you know
Number 1: A compilation of great triple jumpers..............
It is not a deep, analytical thesis of technical attainment. It’s simply a manual for coaches and athletes written by a ‘coach in the field’ who has coached Triple Jump for 30 years and who has been involved in the preparation of a 17.00m male jumper and a 13.54m female triple jumper.
It contains the 17 essential Triple Jump drills that I use
This manual is now available.
To purchase simply CLICK ON the BUY NOW BUTTON BELOW
It costs £9.97 and is in a PDF Format. On receipt of your monies I will sent it to you immediately as an email attachment.
My previous book on Long Jumping is of the same ilk. This triple jump booklet contains useful and helpful tips and information that hopefully will help in some way to improve performance in the jumpers you coach.
Over the many years coaching the event I have used many of the drills associated with training for triple jump. Some of them worked for me, some didn’t. So I am now at a stage in my coaching life where I now only use those ‘essential’ drills that have brought some success to jumpers I have coached over the years.
I want to share those skills and drills with you as well as giving you all the coaching tips I use. It’s not rocket science just a thoughtful approach to the planning, teaching and coaching of Triple Jump.
A great deal of the specific speed and strength-training programmes are similar to those of the Long Jumper which I go into in lot of detail in my Long Jump Book.
So what are the Triple Jumpers Goals?
Essentially they are to:-
Maintain high speed during all three take-offs while applying impulse with the arms
Achieve maximum height of the hips at take-off in each phase
Achieve a low hip angle at take-off in each phase
Maintain an upright body position and balance in flight
Achieve an efficient landing by keeping the hips on the pre-determined flight curve for as long as possible during the jump phase
SOME ESSENTIAL TRIPLE JUMP DRILLS
Drill 1 - The Standing Triple Jump
This is a drill that can be used once the initial introductory learning stages have been learned and reinforced. I still use this drill with my more experienced jumpers as an extension of their warm up. It serves as a reinforcement drill [shaping and chaining drill] and also as a part of the dynamic stretching component of the warm up.
From a line placed at approximately 7-9 metres from the pit the jumpers are encouraged to:-
- Maintain an upright upper torso throughout the phases
- Ensure that the hop and step landings are on to a ‘flat foot
- Ensure that the landings—[lets now call them take-offs, because that is what they become at the moment of contact] are balanced and coordinated
- Ensure that these take-offs are active and there is a ‘pawing’ back of that foot and ankle with an effort to DRIVE into the next phase.
- Ensure that whatever arm action has been adopted [alternate single arms or a double arm action] that these actions are rangy and dynamic and help in the balance and coordination of the movement forwards.
- Ensure that the hop is long and low and that the landing leg is pre-tensed in readiness for the landing
- Ensure that the step phase is ‘shaped’ well and that a wide held stride position is evident in the mid flight phase. I ask them to ‘float the step’
THE VALUE OF COMBINATION JUMPING FOR THE YOUNGER TRIPLE JUMPER
In the early stages of triple jump development for the younger jumper it is important to establish the timing, balance and the coordination of the event. Essential principles and concepts can be established before the event can move on.
Such important principles as:
flat-footed landings can be established whilst performing these multiple combinations
the various arm actions that can be employed by the triple jumper
the concept of active landing/take-offs
body positions throughout the phases
the ratio/percentage of each phase
the distribution of speed through the phases
DRILL 2 - Short Approach Work from 2 up to 6 strides.
When the standing triple jump has been introduced and the essential concepts understood the coach can now begin to add the speed element. We all know as coaches that once speed is introduced the skill levels tend to 'vanish'.
Thats why it's essential that the STJ and its associated concepts are understood.
As soon as the speed element is introduced time on the floor at contact time is shortened....to be continued
DEVELOPMENT OF THE HOP PHASE
Take a look at following film clip:-
TAKE A LOOK AT THESE TWO EXCELLENT FILM CLIPS DESCRIBING THE SINGLE AND DOUBLE ARM ACTION IN THE TRIPLE JUMP
