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.