Alright so I’m a freshman in high school so it’s my first time jumping from the 32’ board which shouldn’t be a problem becuase I could easily jump a 34’ last year but I can’t seem to make the pit and I think it’s because my second phase of the jump is more like a step then an actual jump. This is a habit I’ve had for a while and I can’t seem to fix it, any tips?
You sound like every young triple jumper I've ever coached.
Your center of gravity is ahead of or directly over your foot on the landing of your hop. All you have time for is a short step. This is likely because you are leaning back at the beginning of your hop. This causes you to go too high on the hop phase and causes forward rotation in the air during the hop phase which causes you to land the hop with your weight forward.
Stand tall at take off of the hop and think about running off the board rather than getting a lot of height. Think about keeping your chest out and shoulders back during the hop. Land the hop with your hop foot well in front of your center of gravity. when you land the hop phase, your off leg should be well behind your body so you can swing it through and generate a powerful step.
CoachB gave good advice.
Some drills I would recommend:
- single leg bounding. Focus not on speed, but cycling through and going for distance. 3x8 per leg is about right
- "triple jump bounds" (i.e. left, left, right, right, left, left, right, right). Not surprisingly, you should focus on keeping all the bounds the same length. Work the knee drive. Arms should be like in the tj. About 3x5 cycles. Do a few steps run into the first one so you have just a bit of speed. Too much speed and youll rush this drill, rather than really bounding it properly
- low speed triple jumps. 3 step approach or even standing triple jumps will slow it down and allow you to inplement the suggestions given by coach B
ThomasE wrote:
Alright so I’m a freshman in high school so it’s my first time jumping from the 32’ board which shouldn’t be a problem becuase I could easily jump a 34’ last year but I can’t seem to make the pit and I think it’s because my second phase of the jump is more like a step then an actual jump. This is a habit I’ve had for a while and I can’t seem to fix it, any tips?
I had a senior who jumped 46 ft. Wasn't really looked at by D1's.
runnerdnerd wrote:
CoachB gave good advice.
Some drills I would recommend:
- single leg bounding. Focus not on speed, but cycling through and going for distance. 3x8 per leg is about right
- "triple jump bounds" (i.e. left, left, right, right, left, left, right, right). Not surprisingly, you should focus on keeping all the bounds the same length. Work the knee drive. Arms should be like in the tj. About 3x5 cycles. Do a few steps run into the first one so you have just a bit of speed. Too much speed and youll rush this drill, rather than really bounding it properly
- low speed triple jumps. 3 step approach or even standing triple jumps will slow it down and allow you to inplement the suggestions given by coach B
Yes, standing triple and 1 step triple are great places to start. We usually progress to single leg bounding after a couple of weeks then add left left right right later on. This progression is for my absolute beginners. Since you've already gone 34, you might move through the drills faster.
Most important for you right now is probably to try and slow down the event. Too much runway speed will kill technique for developing jumpers. Most of my beginners jump from only a 3 or 4 stride approach in competition for the first month or two of the season. I started working with a kid as a sophomore who was stuck at 38 feet. At an early season invite, I shortened his approach to 4 strides and he jumped 40'4". The following week, he jumped 42'3 after moving to 5 strides. Moving to 6 and 7 strides did not yield improvement that year, because his technique was not yet developed enough. He jumped from 5 rights at league finals and took 3rd.
CoachB wrote:
runnerdnerd wrote:
CoachB gave good advice.
Some drills I would recommend:
- single leg bounding. Focus not on speed, but cycling through and going for distance. 3x8 per leg is about right
- "triple jump bounds" (i.e. left, left, right, right, left, left, right, right). Not surprisingly, you should focus on keeping all the bounds the same length. Work the knee drive. Arms should be like in the tj. About 3x5 cycles. Do a few steps run into the first one so you have just a bit of speed. Too much speed and youll rush this drill, rather than really bounding it properly
- low speed triple jumps. 3 step approach or even standing triple jumps will slow it down and allow you to inplement the suggestions given by coach B
Yes, standing triple and 1 step triple are great places to start. We usually progress to single leg bounding after a couple of weeks then add left left right right later on. This progression is for my absolute beginners. Since you've already gone 34, you might move through the drills faster.
Most important for you right now is probably to try and slow down the event. Too much runway speed will kill technique for developing jumpers. Most of my beginners jump from only a 3 or 4 stride approach in competition for the first month or two of the season. I started working with a kid as a sophomore who was stuck at 38 feet. At an early season invite, I shortened his approach to 4 strides and he jumped 40'4". The following week, he jumped 42'3 after moving to 5 strides. Moving to 6 and 7 strides did not yield improvement that year, because his technique was not yet developed enough. He jumped from 5 rights at league finals and took 3rd.
Short approach and cone drills will make some of the biggest improvements in your jumping.
Using cones, spaced fairly close to begin with - maybe 6 feet - work on learning to bound correctly, under control. Drive the knee, push and explode, concentrate on form - keeping the cones at a distance you can control your form instead or reaching and getting out of position.
If truly learn the event and dial in your form, you can jump exceptionally far without much of an approach, I did not know the event in HS but managed to jump 46'+ a few years later in college, after learning how to jump correctly, I could jump 46' off of 4 strides.
All those drills are very good places to start.
I would say from a mindset, don't over extend yourself on your first phase. Shorten it up a bit, give yourself the opportunity to actually jump off your second.
Seems counter intuitive, but a strong second will allow you to maintain velocity into the third phase.
A huge first phase may feel good, but it destroys the rest of the jump.
Why do we even have triple jump? I mean, seriously. It's super boring and awkward to watch, and every triple jumper I've ever known spends more time with injured hips than training and competing. What Greek warrior ever needed to triple jump in battle. Seriously, folks.
You might have better luck posting this one on the letsjump.com message board.
Please Help Me Understand wrote:
Why do we even have triple jump? I mean, seriously. It's super boring and awkward to watch, and every triple jumper I've ever known spends more time with injured hips than training and competing. What Greek warrior ever needed to triple jump in battle. Seriously, folks.
Watching a good triple jumper is pretty impressive. Yes, watching middle school kids do it is painful but so is watching them hurdle or high jump and pole vault. National caliber and world class triple jump is just incredible to watch. FREAK athletes.
http://theconversation.com/faster-higher-stronger-science-shows-why-triple-jumpers-may-be-the-ultimate-olympians-63975How do I get a 44" triple fast. I have a 40"3' right now and next winter season is my last chance to prove colleges.
I've had success with rhythm drills, using evenly-spaced cones that start pretty close together. Just a few steps for a little momentum, then bump-bump-bump with a steady rhythm, aiming to land even with each cone. Gradually spread the cones, over the course of a practice and the course of a season, but only as far as you can maintain bump-bump-bump and not the bump-badump of a jump with a short second phase. This drill was already referred to in an earlier post.
Also mentioned previously: You should feel like you're "running the hop." One drill is to have a short runup, take a hop, and then immediately return to running upon landing.
As a triple jumper, I do it because when you jump for a split second it feels like flying and nothing can bring you down. I don't care about how it looks
Yes but long jump does that without all the fuss and fanfare. If you want to breach a castle's defences you long jump over the moat then pole vault over the wall. If you try triple jumping, the sentries at the top of the wall will think you are being chased by a swarm of bees.