How do I extend my second phase for triple jump? Currently I jump a 37'10" or about 11.55 meters. My step phase gets me maybe 3-5 feet because of how fast I'm running into the first step, where I generally make it a good distance while maintaining speed but it ruins my second phase. My open 100 time is in the high 11s, so that's the speed I'm taking into my jumps. What should I do to fix this? Thanks
AJumper wrote:
How do I extend my second phase for triple jump? Currently I jump a 37'10" or about 11.55 meters. My step phase gets me maybe 3-5 feet because of how fast I'm running into the first step, where I generally make it a good distance while maintaining speed but it ruins my second phase. My open 100 time is in the high 11s, so that's the speed I'm taking into my jumps. What should I do to fix this? Thanks
This is a common problem for beginners. Do you also long jump, if so how far and how long is your first phase? What is your training like? Do you do repeated hops and bounds? Do you use cones? You mentioned your speed, is it possible you're running too fast? Have you been taped jumping?
It might be a speed issue, do you have this problem on short approach jumps too? If it not being able to handle the speed, I think the problem would disappear on short approach jumps.
More often this is a result of jumping too high on the first phase, or not being balanced in the first phase landing.
This is a common problem for beginners. Do you also long jump, if so how far and how long is your first phase? What is your training like? Do you do repeated hops and bounds? Do you use cones? You mentioned your speed, is it possible you're running too fast? Have you been taped jumping?
I have long jumped before one time, I got 18 feet flat or about 5.49 meters. my training consists of full and short approaches on alternate days but not really running much. I definitely don’t have control going into my first jump as I’m running too fast, and we don’t use cones pretty much ever, but we do use them once to mark different phases of the approach. thanks again!
Had Some Myself wrote:
It might be a speed issue, do you have this problem on short approach jumps too? If it not being able to handle the speed, I think the problem would disappear on short approach jumps.
More often this is a result of jumping too high on the first phase, or not being balanced in the first phase landing.
Thank you so much! I do not have the same problem on short approaches so it could definitely be a speed issue or my body isn’t able to handle the speed. When looking at footage it doesn’t look like I’m jumping too high, but rather so far out on the first step that my leg sort of collapses on my second phase. I don’t know how to fix that though. thanks again!
^^
If you measured each phase would it be 14- 10-13 or more like 16- 6- 15? If you've only long jumped once at 18 feet then a triple jump of 37 feet isn't bad at all.
I remember a jumper in NYC a long time ago who missed his long jump event and triple jumped with no idea what to do. His phases were about 20- 8- 16. Funny to watch. He became a D1 200 meter runner.
I'd try drills where you put out cones to get more even hops and bounds. After a very short approach each RR-LL can be 6 feet, then 8 feet then 10 feet etc...you probably lack a bit of specific strength and coordination for the event but 37 is good for a beginner.
coach wrote:
If you measured each phase would it be 14- 10-13 or more like 16- 6- 15? If you've only long jumped once at 18 feet then a triple jump of 37 feet isn't bad at all.
I'd try drills where you put out cones to get more even hops and bounds. After a very short approach each RR-LL can be 6 feet, then 8 feet then 10 feet etc...you probably lack a bit of specific strength and coordination for the event but 37 is good for a beginner.
Yeah if I measured it would probably be something like 15-5-17 or something closer to that because of how short my second phase is, I was looking at footage and it had to be less than 6 feet. I do RR-LL a lot, and I'm getting decent distance from that, it's just my second phase is killing me in the event. I also can't land it so that would help more too.
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