Beginning Triple Jump Tom Kaberna tkaberna@lphs

1. Beginning Triple Jump Tom Kabernatkaberna@lphs.org

2. Full TJ

3. TJ Philosophy • Push or Pull - Quad vs. Hamstring • Front side distance at touchdown of each phase is very important • Takeoff angle of each phase Foot Selection: • Jump foot selection • Coordinated Foot – Most use this foot • Strong Foot • Either can work, try both

4. Where to Start • Standing Triple Jump • Focus on these big things • Posture is most important. No butt out or chest down. • Drop free leg in front of body not behind. • Be a bouncy ball not a hammer. • Feet should land flat on each phase or like a rocking chair.

5. Where to Go • 2, 4 and 6 step triple jumps. • Focus on these big things • Posture is most important. No butt out or chest down. • Drop free leg in front of body not behind. • Free leg needs to be long and swinging. Don’t focus on knee drive.

6. Aggressive Push Off Board • If a triple jumper pushes off the board correctly you will see their quadriceps move backward significantly at takeoff. • If a triple jumper pushes completely off the board their jump knee will straighten out. • If you push off the board completely you will see great displacement of the hips in front of the board. • If you push off the board aggressively and completely the foot will continue to move backwards and up once you leave the board.

7. Aggressive Push Off

8. Bad Push Off

9. Hop Phase Additional Thoughts • Your body should not rise until you are over your foot • Wait to push until ankle rolls over foot and is acute with the ground • Horizontal Velocity • Single arm vs. double arm • Posture • Be tall with head and chest up • Displacement • Leave foot on board for as long as possible • Aggressive hip extension off board • Free leg thigh should lead takeoff • Be patient and don’t rush the takeoff

10. Hop

11. Hop Phase Cues • Continue to be aggressive off of the board • Push aggressively off of the board • Free leg hip should move forward at takeoff • Top of quad should push forward and out • Straighten leg off of board • Feel free leg push out in front of you • Split the knees far apart at takeoff • Leave foot on the board as long as possible • Think of the board like a pool of honey and your foot will be stuck on it a little longer • Feel chest in front of board at takeoff

12. TJ 2nd Phase • If push is sufficient off of board the foot should come through naturally and fall in the correct place. I don’t cue jump leg pulling through. • Landing should be flat or a rolling like action. • Hip height is very important in this phase. • The higher your hips the faster you can get on and off of the ground. • Neutral hips are also very important in this phase. • The quad should turn on before contact with the ground to help with stiffness. • Dorsiflexion of the foot is important as well for stability purposes.

13. TJ 2nd Phase Continued • The “give” in your support leg should be minimal so the athlete doesn’t get buried or collapse. • The free leg should come through in a long extended position to help with posture. • I cue the foot to come through first along the ground and the knee will follow. • Exit Angle • The focus on this phase should be straight up when exiting the 2nd phase. • Arm Action • Single or Double Arm Action

14. Step

15. 2nd Phase Errors • Giving too much (spending too much time on the ground) • Foot lands too far underneath center of mass • Chest leaning forward too much • Knee drives up instead of leg coming through first with foot low

16. 2nd Phase Cues • Stick foot out and keep foot dorsiflexed • Turn quad on by straightening leg before hitting ground • Catch and push like a spring • Bring free leg foot through first then knee • Free leg should come through long like a pendulum • Free leg hip should move forward and up • Push straight up • Body should be solid when you hit the ground

17. TJ Curriculum Weeks 1 – 4: Mostly working with 0-4 step triple jump approaches. Weeks 5 – 8: Mostly working with 4-6 step triple jump approaches. Weeks 9 – 18: Mostly working with 6-8 step triple jump approaches.

18. TJ Drills