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TRIPLE JUMP

1. APPROACH

• VIRTUALLY THE SAME AS THE LJ APPROACH UNLESS DIFFERENT TAKEOFF FOOT, THEN ONE MORE STRIDE

• LIMB DOMINANCE--USE QUICK/COORDINATED LEG FIRST AND THE STRONG LEG NEXT

2. COMMONALITIES FOR ALL PHASES

• POSTURE--HEAD AND PELVIS COMMONLY ALIGNED-KEEP THE BUTT UNDER--MINIMUM HEAD MOVEMENT . STRONG, POWERFUL. SWINGING BODY SEGMENT USAGE--LARGE AMPLITUDE--SWING AS YOU MOVE- HIP MUST GO THROUGH WITH THE LEG

• PRE-RECRUITMENT (PRE-TENSION)--IN THE QUAD WITH THE ANKLE STABLE @ 00 DEGREES

• CONTACT-ONLY SLIGHTLY IN FRONT OF THE CENTER OF MASS-HEEL LEAD-FULL CONTACT-ROLLING TO A BRIDGE

• FIRING SHOULD BE COMPLETE AND UNRUSHED

• LIFTING THE KNEES WITH THE HIP ADVANCING THROUGH THE PHASES

3. TAKEOFF FROM THE BOARD FROM A RHYTHMIC STANDPOINT

• PRETENSION- PRIMARILY IN THE ANKLE JOINT

• LOCATION OF CONTACT---VERY, VERY SLIGHTLY IN FRONT--NEARLY VERTICAL TIBIA

• DISPLACEMENT-WANT FRONT SIDE ACTION--MORE HAPPENING ON THE FRONT SIDE THAN IN THE LJ -- SWINGING SEGMENTS-- BUTT UNDERNEATH

• CONTINUE ELASTIC ENERGY PRODUCTION-HIP OSCILLATION AND UNDULATION

• SLOW RHYTHMICALLY

• BE PATIENT AT THE BOARD-- LEAVE THAT FOOT BEHIND AS LONG AS POSSIBLE- DON'T RUSH THE CYCLE

4. HOP

• HITCH-KICK ACTION OF THE FREE LEG REQUIRED-CONTROLS ROTATION

• ANTICIPATION OF THE STEP-SWING INTO THE STEP

5. STEP

• COCKING--ADVANCED JUMPERS USUALLY DO THIS

• ANTICIPATE THE JUMP

6. JUMP

• HANG

• BLOCK

• POSTURE--JUMP INTO THE PIT, DON'T DIVE INTO IT

These are my notes from the 1996 USATF Level II "Jumps" Coaching Education School. These were typed into my computer during the classroom sessions.

 

   

 

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