Running Online

Triple Jump

I.  General Concepts For All Phases:

1. The jumper's primary focus should be to conserve horizontal velocity throughout takeoff and all phases.

2. Maintaining proper posture throughout the run, takeoff, and phases is important.  Backward lean, forward lean, and butt-out postures at various points are common errors in this event.

3. Landings and takeoffs for each phase:

• Should exhibit a dorsiflexed ankle prior to contact.

• Should exhibit a flat, then rolling contact of the foot.

• The foot should be brought back under the body prior to contact, so that braking is minimized.

4. Strong, swinging movements of the free leg and arms throughout all phases contribute greatly to success in this event.

II.  The Takeoff From The Board:

Conserving stride length throughout takeoff is important.  The jumper should move through the board aggressively as takeoff occurs, so that the push-off from the board is in a forward and upward direction.  Running off the board or running through the board are useful teaching concepts.

1. The Takeoff (last) Step:

• Should exhibit a dorsiflexed ankle prior to contact.

• Should exhibit a rolling contact of the foot.

• Should not occur in front of the body, so that braking is minimized.

• Should not be rushed, as in pecking or slapping at the board.

2. The Push-off From The Board:

• Should be in a primarily forward direction.  The jumper should move past the board as takeoff occurs.

• Should feature a powerful, forward and upward swing of the free leg.   The hip should be involved in this movement.

• Should be complete and unhurried.

III.  The Three Phases

1. The Hop Phase:

• The hop should not be rushed.  The takeoff from the board should be complete before the foot is pulled through.

• The free leg, upon leaving the board, should straighten somewhat and fall early in flight, to control rotation and set up subsequent swinging movements in the next phase.

• Bending at the waist in flight is to be avoided and is symptomatic of a rushed hop or poor free leg action.

• The foot should travel in a cyclic fashion before preparing for landing.

2. The Step Phase:

• The takeoff into the step should feature strong swinging movements of the arms and free leg.

• Short steps are generally caused by poor takeoffs from the board, or a faulty hop phase.