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TRIPLE JUMP 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.
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.
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.
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.
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.
This article is guest blogged by Mat Herold, a former D-1 soccer player and certified strength and conditioning coach with a Masters of Science degree in Exercise Physiology. Visit his website at www.empoweredathletes.com Mat also wrote Lionel Messi?s 40 Yard Dash and Olympic Lifts for Soccer Players and From Soccer Player To Jumper: 1 Year, [...]
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