The triple jump, sometimes referred to as the hop, step and jump or the hop, skip and jump, is a. Long jump and triple jump workouts austin1989ds blog. The triple jumper must extend their legs, arms, and core forward to maximize their jump distance. Measure your runup with tape so that you takeoff in exactly the same spot every time. To successfully train for the track and field triple jump is to train with intensity. Coaches education sample long triple jumpers workout. High jump technique and training coach nick newman. Rhythm runs to ensure hitting checkmarks and the board. This is the final phase of the triple jump action and is identical to the long jump flight into the pit. It is well known that these jumpers carry injuries throughout their careers. Track and field sports camp ymca of greater seattle. Provide a logical sequence of progressive drills for presports conditioning. Using myosource for the following triple jump drills will build muscle strength, flexibility, mobility, and stability.
The files are delivered in pdf format, so you can download them to your computer, or directly to your mobile device. Workouts will generally be a hard day followed by an easy day, with a. Jonathan edwards is the current world recorder holder of triple jump 18. Movement coordination patterns in triple jump training drills. File a disciplinary action report with the athletic director and inform parents when. Three simple drills offer a great deal to horizontal jumpers. Jump specific drills follow these drills with several practice runthroughs and jumps. The types of drills can be separated into two groups. How well has the student filled in the knowledge gaps identified in step 1.
Too many athletes all their fear of this jump to deter them from trying it. The triple jump is not nearly as difficult as it is made out to be. Standing hopstepjumps develops the appropriate neuromuscular system. Movement coordination patterns in triple jump training drills article pdf available in journal of sports sciences 273. Start with standing long jumps and proceed to short approach drills using a 5,7, or 9step approach. Each workout begins with a dynamic warmup, then moves to eventspecific drills for horizontal jump athletes, then finishes up with a cooldown block to generate faster recovery. The triple jump workout plan takes 4 weeks to complete, requires 4 days per week, and requires an intermediate skill level.
Linkingchaining the triple jump phases together off short approach. Learn how you can help young athletes develop an effective triple jumping rhythm by calculating and marking for them the ideal distance of each phase of the jump. The jumper takes a short approach run and then executes the triple jump s three phases. The observed peak pressures were more than four times greater in the triple jump than in normal walking fig. The drill is performed with 17 strides flying start.
Another factor that can contribute to a poor jump phase is the athletes body position after landing from the previous step phase. Use a fourstride approach, relaxed pace, into hopstepjump. Singleleg hops also work well, but make sure you hop on both legs. Essential track and field horizontal jump drills track. You want to cue the heels sweeping the ground to ensure the legs stay long and relaxed under the hips. I will attempt to present the technique in a more understandable way using the language of english instead of mathematics. These groups are preparation phase drills and pre competition phase drills. Get the athlete to stand on their strongest foot to begin the take off.
Whether youre a coach or an athlete we aim to be your number one resource for everything related to the horizontal jumps. To help beginning triple jumpers get a feel for the timing and rhythm required in this event, place three cones in a line, 5 feet apart. What makes this phase so difficult is the lack of horizontal velocity at this point in the jump. Triple jump technical overview of the illinois coaches.
The focus of this athletics lesson plan is to accurately replicate a basic though technically correct triple jump from a standing start. Pdf movement coordination patterns in triple jump training. Triple jump athletics drills, videos and coaching sportplan. Step 3 student returns to the examiner in this step, who assesses the students efficiencyeffectiveness as a selfdirected learner. Triple jump progression drills track and field toolbox. Triple jump drills curriculum guide for the long jump.
Pdf the aim of this study was to determine the effectiveness of training drills in replicating the lower extremity coordination patterns used. Lead thru the jump with the opposite take off leg at 90degree. The triple jump workout has been designed around these principles, and, with it, you can. Ncc ljtj drills frog series heeltae or flat landirgs drivc free leg jnmn up and out double arms 1 standing jump 2 3 double leg jumps 3 standing triple jurnp 4 doublcdoublc 1 z 3 5 kangaroo series free uuder body work dono with landing leg heeltoe or flat landings arm 3 landings on right 3 on left doubledoubie. Pdf movement coordination patterns in triple jump training drills. This is especially the case in horizontal jumpers and the high jump where jumping ability is being specifically tested by the measuring tape. These three simple jumping drills are the only ones you. Provide objective criteria for safe progression from training to sports participation. Threedimensional kinematic data and synchronized ground reaction force data were collected during the hopstep transition of a triple jump and four related training drills.
High jump drills are a big part of kangaroo athletics high jump training program. Komi1 and ari heinonen2 1department of biology of physical activity, university of jyvskyl, po box 35, fin40351 jyvskyl and 2the ukk institute for health promotion research, po box 30, fin33501 tampere, finland accepted 22 february 2000 the triple jump is a demanding. Uphill bounding drills to develop height achieved in all phases. Jonathan david edwards, born 10 may 1966 in london is a former triple jumper.
Technical training top drills for developing an efficient triple jump technique. If you are new to doing triple jump, start with either 5, 7, 9 or 11 steps in your runup. Explain the triple jump to them and have them do a standing triple jump on the grass using the goal line as the takeoff point. Slj, standing bounds, standing tj s, bounds for distance progress from easy. May 27, 2014 the focus of this athletics lesson plan is to accurately replicate a basic though technically correct triple jump from a standing start. The triple jump, which probably puts more stress on an athletes body than. Another idea with frog hops is to frog hop from one place to another, jumping 34 feet on each jump. Triple jump tips i approach run should be 70 to 100 feet for beginners run must be almost full speed but always under control try to accelerate the last 4 strides run off the board dont jump keep the hop low and flathold back ii hop coming off the board, drive free knee up and circle back cone drill. Technical and training strategies of the triple jump ustfccca. Develops coordination of arm swing from phase to phase. To achieve maximum distance in the long jump the athlete will have to balance three components speed. Triple jump short approach putting it all together actual rhythm increase intensity more speed when ready. Read the full post takeoff board progression how to safely transition kids to a new triple jump takeoff board.
Plyometrics are strength exercises, therefore the same rules apply. Athletes need to land correctly and be stabilized as the come into to their jump in order to be more explosive. Once you adopt your technical style, that dictates what you do and how you implement your training programme. In several cases, the heel pressures sensors 1 and 2. Triple jump drills curriculum guide for the long jump and. All three place emphasis on proper posture, takeoff foot patterns, and swinging segments. I have used this teaching method with my track team athletes and with numerous physical education classes during track and field activity units. The triple jump workout has been designed around these principles, and, with it, you. Practice the correct sequence of the triple jump hopstepjump. Essential track and field horizontal jump drills track and. When you do frog hops, try to keep your butt from going too low which can put unnecessary stress on your knees and joints. International university sports federation gwangju 2015 mens triple jump final, dmitrii sorokin rus 17. Speed and power are essential components, but to be a championship jumper athletes must have the proper technique.
We use high jump drills to teach mechanics and to create a muscle memory that at the moment of stress competition our athletes have done so many high jump drills that the movement technique has become second nature for them. Boundingplyometries sprint repetitions approaches exchanges high jump drills triple jump drills. Make sure that the first three steps that you take allow you to drive and maximise your acceleration. These three simple jumping drills are the only ones you need. Skips for distance are especially valuable for triple jumpers. Need help with planning check it out today by clicking on the button below. The intensity of the exercises should be between 60% and 70% of maximum effort. The goal the goal is that the athlete has their back completely to the bar at the peak of their jump. Mbango teone gets her technique just right to claim the womens triple jump gold at the beijing 2008 summer olympic games. The jump to the pit should be performed with the nondominant leg as in the triple jump. Teaches proper entry and departure from the hop to the step to the jump phase. Bbc sports personality of the year in 1995, jonathan went on to win every title possible in his field, culminating with an olympic gold medal at sydney in 2000. Track and field sports camp monday sprints tuesday throws wednesday jumps thursday hurdles friday 9.
One of the best drills that has worked for me in teaching the rhythm or feel of the triple jump is listed below. The sequence is stand on strong leg hop onto the same foot bound onto the other foot jump onto both feet. Then get the athlete to 34 strides and complete the triple jump motion, remembering what they had practiced from standing hopstepjump. Sep 01, 2016 stabilizing is very important for jumpers and in particular long jumpers and triple jumpers. Horizontal jumps national scholastic athletics foundation. Safely condition the knee and lower limb for the demands of jumping and landing during sports activity 2. Triple jump drills things to do what to watch bounding routine. This event is one that demands strength, power, and explosiveness to become an elite performer.
Long jump drills triple jump drills competition rest. The aim of this study was to determine the effectiveness of training drills in replicating the lower extremity coordination patterns used during the triple jump. The high jump relies on the concepts of angular momentum perhaps more than any other track and field event, so i. Athletics drills triple jump coaching skills athletics. Curriculum guide for the long jump and triple jump curriculum guide for the long jump and triple jump already have an account. Triple jump short approach putting it all together actual rhythm increase intensity more. Triple jump exercise outline of session who first developed this assessment technique, and why. Preparation phase drills using the runup only not the landing pit, these drills are done to teach the rhythm of the hops. Skipping, hopping and bounding drills are also excellent for jumpers. Stand with both feet together and take one step and jump into the pit. The athletes foot should land next to the appropriate cone during each phase. These drills also give you the opportunity to work or your jumpers.
Helps athletes leave the ground in a relaxed state after takeoff. Practice jumps will always be off short approaches easy day after jump day tj work is very taxing. Teaching the beginning triple jump championship productions. Bounding drills more specific to triple jump, phase jumping bounding drills more specific to triple jump, phase jumping with boxes, hill running or bleacher runs, upper body weights more dynamic and explosive, incorporate upper body plyos with medicine ball with lifts. Jumps coach long jump, triple jump, high jump, pole vault. The sequence can be described as landing on the same other both. Using a sixstride approach, do the step and jump phases, concentrate on the drive of the jumping foot trying for maximum height during the jump.
Mastering jumping skills, volume 1 ix several years ago, when i was still a high school chemistry teacher, i saw a summer agility camp advertised on an email list. Using proven drill progressions, weve included 10 predesigned workout plans 5 for the long jump and 5 for the triple jump you can take right to practice. Or print out a hard copy if you prefer to have a hard copy, you can print out the entire ebook or just the drills you need, and share it with up to 10 additional coaches or players on your team. He is a former olympic, world, commonwealth and european champion, and has held the world record 18. Where each phase begins and ends the length of each training cycle 3,4,5 weeks where my major competition is, and therefore how my minor competitions fit into the plan. The use of jumping drills can be particularly helpful in the training of the triple jumper. Feb 01, 2009 the aim of this study was to determine the effectiveness of training drills in replicating the lower extremity coordination patterns used during the triple jump. Stabilizing is very important for jumpers and in particular long jumpers and triple jumpers. Therefore perform the first bound on the dominant leg.
Go anywhere in the world, the triple jumps is still just a hop, step and a jump. Triple jump development from the ground up ustfccca. The triple jump rhythm how to teach even phases in the triple jump. High jump drills kangaroo athletics llc kangaroo track. Christian taylor wins mens triple jump gold london 2012 olympics highlights as the usas christian taylor wins gold in the mens triple jump during the london 2012 olympic games. Athletics triple jump youth triple jump athletics drills, session plan, lesson plans and practices. The triple jumper will put on the myosource kinetic. This lesson plan will get your pupils replicating a basic triple jump in no time. Because of this i have spent a great deal of time finding drills that are easy and are lowimpact that any athlete can perform.
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