Triple Jump Coaching Information - Synopsis by Colin Sinclair
Evidence exists that some form of multi-jump event dates back to the ancient Greek Olympics. 50 feet jumps are recorded leading historians to conclude, something in addition to long jump had taken place.
Triple jump was part of the modern Olympics from their inception in 1896, although still in a slightly different format from the one we know today. Two hops on the same foot followed by a jump. Not for another 100 years in 1996 did we see women's Triple jump as part of the Olympic program.
To Triple Jump you need to…
Accelerate to a maximum controllable velocity.
First phase take off should be flatter than that in long jump.
Trunk should be upright through all phases.
Hop phase should be 34 to 36% of total jump.
Step 27 to 30%
Jump 32 to 36%.
Too big a jump can cause a much shorter step
Leaning forward is likely to cause forward rotation and reduced distance.
Landing on heel or toe will create extra pressure and make it much more difficult in the next phase.
Failure to maintain speed throughout the jump.
Progression Grid. 2m hop, 2m step and jump. Moving gradually out to 4m, 4m and Jump.
Short to medium approach, 6 to 10 strides. Develop speed and improve rhythm and balance.
3 to 5 stride approach leading to easy hop (2 to 3m) land step on a solid platform (15 to 25cms) and jump from platform into pit.
Alternate hops L L R R and jump or R R L L and Jump.
L L R L L. or R R L R R. 20 to 30m.
Hop high, step higher jump highest.
Rhythm and Timing are Key elements in successful Triple Jump
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