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Track & Field and Athletics: #1 Sports site with latest training info for coaches and self-coached athletes
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TRIPLE JUMP DRILLS
GENERAL DRILLS
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Standing hop-step-jumps. This will start the learning process for the neuro-muscular system without having to worry about speed or injury.
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2. Use a four stride approach without much speed. This is a continuation of the learning process from the standing hop-step-jumps.
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3. To help obtain increased height all phases, do uphill bounding drills.
APPROACH DRILLS
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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.
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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
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Single leg hop up stairs.
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Single leg hops over cones. These should be soft in case the athlete lands on one.
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Continuous one legged hops with a butt kick action. Retract the heel as high as possible
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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.
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Continuous one legged hops, combining the butt kick with the knee high action.
STEP DRILLS
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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.
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Set up a grid for a series of standing hop-steps. Each succeeding hop-step is a little longer.
JUMP DRILLS
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Stand with both feet together and take one step and jump into the pit.
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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.
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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.
Recommended Resources
- Winning Jumps and Pole Vault by Ed Jacoby
- Terry Lomax: The Best of British Track & Field Long Jump Drills (DVD)
- Gary Derks: Track & Field News Presents: Technique and Drills for the Long Jump and Triple Jump (DVD)
- Irving "Boo" Schexnayder: Speed and Power Drills for the Horizontal Jumps (DVD)
- Mike Pullins: 25 Tips & Drills for Coaching Horizontal Jumps (DVD)
Latest News from the IAAF
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30 July 2010 ? Bogota, Colombia - Isaac Macharia, an economics graduate of Nairobi University, treats each Bogota International Half Marathon like a final exam. Macharia studies up at altitude back in Kenya - Bogota is at 2640 metres - and then he aces the exam with a late race surge at 14K over the only hill on the course, a bridge.
29 July 2010 ? Barcelona, Spain ? A command performance by Phillips Idowu and two surprise victories for Germany capped an action-packed programme on the third day of competition at the 20th European Athletics Championships.
29 July 2010 - Nairobi, Kenya- Ivorian Ben Youssef Meite?s shock victory in the men?s 100m, Nigerian Blessing Okagbare?s expected victory in the women?s 100m, and Kenyan Vivian Cheruiyot?s 5000m triumph over Ethiopian archrival Meseret Defar were the highlights of the action on day two of the 17th CAA Safaricom African Athletics Championships in Nairobi.
29 July 2010 - While the international circuit is taking a brief break, there is no rest for Samsung Diamond League Ambassador Andreas Thorkildsen. Norway's Olympic and World champion in the Javelin Throw has an important appointment to keep in Barcelona this week where he'll be out to defend his European title.
29 July 2010 - Zurich, Switzerland - A clash of sprint powers Jamaica and the United States, featuring Usain Bolt and Tyson Gay will be among the highlights of the Zurich's Weltklasse on 19 August, the penultimate stop of the Samsung Diamond League series.
