|
Track & Field and Athletics: #1 Sports site with latest training info for coaches and self-coached athletes
|
|
TRIPLE JUMP DRILLS
GENERAL DRILLS
Standing hop-step-jumps. This will start the learning process for the neuro-muscular system without having to worry about speed or injury.
2. Use a four stride approach without much speed. This is a continuation of the learning process from the standing hop-step-jumps.
3. To help obtain increased height all phases, do uphill bounding drills.
APPROACH DRILLS
On the track, mark a start point. From that point sprint ahead and have a friend count your number of strides and mark the point where your foot lands on what would be your "take-off foot plant (This should be about 14 strides for the beginner, going to 22 as strength and ability improve.) The jumper should be able to run this six times and have the foot land within a six inch pattern.
Vary the start point so that you miss the "check point" (about six strides out) and have to adjust during the last six strides. This adjustment has to be made without slowing down while looking at the board. The jumper must make the adjustment while maintaining maximum speed.
HOP DRILLS
Single leg hop up stairs.
Single leg hops over cones. These should be soft in case the athlete lands on one.
Continuous one legged hops with a butt kick action. Retract the heel as high as possible
Continuous one legged hops with concentration on bringing the knee as high as possible. The femur should come up to where it is parallel with the running surface.
Continuous one legged hops, combining the butt kick with the knee high action.
STEP DRILLS
Using only the hop and step, set the takeoff point so that on the step, the landing is in the pit. Extend the takeoff point to force a longer step.
Set up a grid for a series of standing hop-steps. Each succeeding hop-step is a little longer.
JUMP DRILLS
Stand with both feet together and take one step and jump into the pit.
Using a six stride approach, just do the step and jump phases, concentrating on the drive of the jump foot trying for maximum height during the jump.
Same as above, concentrating on the arm action. Usually, the triple jump takeoff foot is opposite to the long jump takeoff foot, so there is a difference in the arm action.

13 September 2009 - Thessaloniki, Greece - That Valerie Vili would win the Shot Put final edition of the IAAF / VTB World Athletics Final wasn?t a particularly major surprise. That she would do so in such dominating fashion, to cap a season which began in February, certainly was.
13 September 2009 - Thessaloniki, Greece - Usain Bolt ended his season with a time of 19.68 seconds in the 200m of what was the final ever edition of the IAAF/VTB Bank World Athletics Final.
13 September 2009 - Thessaloniki, Greece - Carmelita Jeter was arguably the most impressive winner as action concluded on day two at the seventh and final edition of the IAAF/VTB Bank World Athletics Final here in Thessaloniki.
Ryan Braithwaite once again showed a convinving performance to take the win at the IAAF/VTB Bank World Athletics Final. The 21 year-old surprise World Champion confirmed that Berlin was not a coincidence.
Carmelita Jeter was arguably the most impressive winner as action concluded on day two at the seventh and final edition of the IAAF/VTB Bank World Athletics Final here in Thessaloniki.