Triple Jump

The triple jump, which probably puts more stress on an athlete's body than any other field event, comprises of 4 phases: approach phase, hop phase, step phase and the jump phase.

New athletes

Start with the basic movements by having your athletes Hop, Step and then Jump from a standing start. The take off foot should be the athlete's strongest leg, as it will be used in the Hop and the Step phases.

Teach the hop phase by having the athlete do:

• a walking single leg hop
• then incorporate the circling action of the hop leg
• then multiple single leg hops with a circling leg, flat landing, and upright posture

Consecutive bounds duplicate the step and jump actions and the athlete should do these with a double-arm action and land full footed.

Combine the three phases of the jump by starting with Hop and Step combinations on grass and then add the Jump phase. Emphasize carrying the momentum from one phase to the next with an even rhythm for each phase. Once the jump phases have been put together, slowly add steps to the run up in accordance with the athlete's ability to control speed.

As in the long jump, the athlete's eyes should be focused beyond the pit for the entire jump.

The approach run for the Triple Jump is similar to that of the Long Jump and the objective is to create the greatest amount of speed that can be controlled throughout the triple jump hop, step and jump phases. The athlete's strength and technique will determine the optimal run up distance and speed.

The Hop Phase

Coaching Points

• The take-off leg is fully extended (Fig A)
• Drive leg thigh should be nearly parallel to the ground at take-off and the foot relaxed (Fig A)
• The foot of the take-off leg is then pulled to the buttocks (Fig B)
• The drive leg rotates from in front of the body to behind it (Fig B-C)
• Take-off leg begins to pull forward (Fig C)
• As the thigh of the take-off leg reaches parallel, the lower portion of the leg extends past the knee, with the foot dorsi flexed (Fig C)
• Once the leg is extended, the athlete then forcefully drives the leg downwards, setting the athlete up for an active landing (Fig D)

Coaching Points

• The take-off leg is fully extended with the drive leg thigh just below parallel to the ground (Fig E)
• The take-off leg stays extended behind the body with the heel held high (Fig F)
• The drive leg thigh is held parallel with the ground, lower leg vertical and the toe dorsiflexed (Fig F)
• The drive leg extends with a flexed ankle (creating a long lever) and snaps downward for a quick transition into the jump phase (Fig G)

Coaching Points

• The take-off leg (the drive leg in the previous phases) is extended forcefully upon contact with the ground (Fig H)
• The free-leg thigh driving to waist level (Fig H)
• The arms drive forward and up - the torso should be held erect with the chin up and eyes looking beyond the pit - the legs move into a hang position with both thighs directly below the torso, legs bent at the knees - the arms are extended overhead to slow rotation with the hands reaching for the sky (Fig I)
• The arms then drive forward - the legs swing forward - position held until the heels hit the sand when the knees collapse, the hips rise and the athlete slides through the sand (Fig J)