So how do we train for the triple jump? This section is going to cover triple jump specific training. Most athletes do more then one event so there may very well have some crossover type training. However I am going to focus only on triple jump training.
There are two basic elements I believe is needed to properly train for the triple jump:
1. Drills/training should be specific to the athletes weaknesses.
2. I believe that most training/practice should be designed to simulate action/motion involved in the triple jump.
So before can even start with setting up a training program we need to teach/test the athlete.
Part 1 – Teach/Test the Athlete
Teaching the triple jump is rather easy, especially with all the videos available online of professional triple jumpers. So the best thing to do is sit down your new athletes and show them how the triple jump is done correctly. You might as well get them started on learning proper technique. Slow the video down and explain what is going during the jump. WARNING: A lot of videos posted on the internet show incorrect form – watching the best jumpers in the world is usually a good start.
Below is one of the best YouTube videos on Jonathan Edwards -current world record holder – and what it takes to be a great triple jumper. What made Edwards so great is how long or should I say how quickly he touches the ground during each phase of his jump – he has the fastest turnover ever. Remember the less time your foot is in contact with the runway during the jump the more energy you carry forward resulting in a farther jump.
This next video from Indoor world record holder Teddy Tamgho also shows that having quick turn over on the phases can equal big jumps.
So what should you have learned from watching the previous 3 videos.
- The speed on the runway is carried through the jump. This is possible by maintaining the energy in a horizontal motion.
- The use of the arms and there placement during the phases. The arms have to be in the right location at the right time – they are used for balance and keeping the upper body moving forward as fast as the legs.
- Foot contact with the ground. Watch how the jumpers spend almost no time on the ground during each phase. They pull that foot through very fast. Notice they are not landing on their heels or toes but very flat in a slight pawing motion.
- The landing. Here you will notice how Edwards has perfect technique into the pit. Teddy has a less than perfect jump phase and landing and still broke the indoor record – just imagine what the jump would have been if he had the same landing as Edwards.