Triple jump development from the ground up ustfccca. In complete book of jumps, they draw on their combined 60 years of coaching experience to help track and field athletes at all levels of competition improve their jumping technique, training, and performance. There are three drills presented for athletes and coaches that start with a standing triple jump. May 27, 2014 the focus of this athletics lesson plan is to accurately replicate a basic though technically correct triple jump from a standing start.
The importance of this cue transfers to the first phase of the triple jump. Essential track and field horizontal jump drills track and. Therefore perform the first bound on the dominant leg. Featuring detailed training information for both the long jump and the triple jump, the dvd includes a series of introductory and intermediate drills that coaches at all competitive levels can use to develop the key skills essential to each event. On the womens long jump side, brittney reese is a long jump goddess, and janay deloach just took silver at the world indoor champs. What are drills to learn how to triple jump answers. Elementary skills hops, skips, double leg jumps, and low obstacle drills are precursors to advancing jump training. Purpose jumpers work on their takeoffs and landings. The triple jump series includes a basic breakdown the three phases of the triple jump, then approach mechanics are discussed. These three simple jumping drills are the only ones you. Triple jump drills curriculum guide for the long jump and.
I have used this teaching method with my track team athletes and with numerous physical education classes during track and field activity units. How it works jump using both feet into the long jump pit. The triple jump, which probably puts more stress on an athletes body than. This lesson plan will get your pupils replicating a basic triple jump in no time. Using a sixstride approach, do the step and jump phases, concentrate on the drive of the jumping foot trying for maximum height during the jump. Part i of this article, above, emphasized the importance of programming plyometrics, especially box jumps, for the sprinter and jumper.
Long jump athletics drills, videos and coaching plans sportplan. Two leg start start like the athlete will do a standing long jump. Mar 11, 20 a back to basics approach rudimentary drills, vertical bounds, proper execution in the weight room will be major factors for success in the triple jump. One of the best drills that has worked for me in teaching the rhythm or feel of the triple jump is listed below. What do we know about the triple jump exercise 35 years later. If we cue the athlete to push the swing leg thigh forward then block. Diverse warmup ball handling drill gets players moving. Use a fourstride approach, relaxed pace, into hopstep jump.
Triple jump introduction safety and equipment technique. Pdf movement coordination patterns in triple jump training drills. Differences were observed in the coordination patterns between the triple jump and static drills, but not between the triple jump and dynamic drills, and these. Stand with both feet together and take one step and jump into the pit. Athletics womens triple jump final beijing 2008 summer olympic games. Sep 01, 2016 stabilizing is very important for jumpers and in particular long jumpers and triple jumpers. These three simple jumping drills are the only ones you need. The easy shapeable filter, in stereo the easy shapeable filter, in stereo blue cats stereo triple eq is based on blue cats triple eq shapeable filter technology. Lesson plan for triple jump equipment aims sand pit with adequate sand run up that is flat, consistent and of a length of approx 3040metres rake, broom and tape measure. Curriculum guide for the long jump and triple jump curriculum guide for the long jump and triple jump already have an account.
Coupling angles for couplings 1, 2, and 3 for the triple jump and drills. Establish your technical stylemodel go anywhere in the world, the triple jumps is still just a hop, step and a jump so, what do i mean by technical style style russian style polish style american style. Athletics womens long jump final beijing 2008 summer olympic games. I encourage my colleagues to utilize the nsca, usa weightlifting, usatf, ustfccca, and the iaaf as valuable resources in coaching track and field.
Watch the incredible distances the competitors reach in the final of the womens long jump at the beijing 2008 summer olympic games. Triple jump progression drills track and field toolbox. The drill is performed with 17 strides flying start. The athlete runs down a runway until he reaches a designated mark, from which the jump is measured. Players learn to get in the basketballready, or triple threat, position and also use quick startschange of pace to get warmed up. Pdf long jump training emphasizing plyometric exercises is.
Speed and power are essential components, but to be a championship jumper athletes must have the proper technique. Two, 2time state qualifiers in the triple jump 4th place finishes. Backwards jump off of flat box off of two feet 3 step approach jump 5 step approach jump 7 step approach jump step jump sequence from slanted box box should not be high than 8 inches, athletes will slow down to much if the box is higher 90 secs of high jump. Learning high jump is fairly easy for young athletes provided the under mentioned is in place. Each workout begins with a dynamic warmup, then moves to eventspecific drills for horizontal jump athletes, then finishes up with a cooldown block to generate faster recovery. Using proven drill progressions, weve included 10 predesigned workout plans 5 for the long jump and 5 for the triple jump you can take right to practice. All of the drills in the triple jump series can also help long jumpers with specific strength and. Field event coaches ed jacoby and bob fraley have worked with many worldclass and olympic jumpers. Long jump and triple jump skills and drills, one of many. These explanations regarding takeoff foot patterns apply to the penultimate and jump steps in the long jump and the takeoff step in the triple jump. Four lines of players spaced about 12 to 15 feet apart first at 3point line left corner, second at lanes edge, third at other lanes edge, fourth at three point line right corner. Plyometric bounding drill progressions complete track and. Triple jump technique software free download triple jump.
Christian taylor and will claye have been ripping it up, indoors and outdoors in the triple jump for men. Long jump and triple jump skills and drills provides an overview of the basic fundamentals and techniques involved in each event. The developed simulation model serves for the analysis of all the triple jump. Pdf movement coordination patterns in triple jump training. As a group, the two events are referred to as the horizontal jumps. Mbango teone gets her technique just right to claim the womens triple jump gold at the beijing 2008 summer olympic games. Standing hopstepjumps develops the appropriate neuromuscular system. The biggest takeaway for athletes is being able to continually repeat these drills throughout the season and feel the takeoff foot patterns at low velocities. Setup jumper stands at the edge of the long jump pit. Basic triple jumping for beginners i terminology hop means to land on the same foot you took off of stepland on the opposite foot jumpinto the pit ii which foot to use iii teaching the event demonstrate if possible. How to jump 26 inches higher in 45 minutes free download. Coaches education sample long triple jumpers workout. Workouts will generally be a hard day followed by an easy day, with a. Triple jump exercise outline of session who first developed this assessment technique, and why.
I believe we spend more than enough time cueing the jump leg in the triple jump but often neglect the swing leg. Extensive bounding and box drills specifically designed for the triple jump are shown followed by landing drills. Athletes need to land correctly and be stabilized as the come into to their jump in order to be more explosive. The triple jump, sometimes referred to as the hop, step and jump or the hop, skip and jump, is a track and field event, similar to the long jump.
In triple jump you jump 3 times and only once in long jump. Jump phase and landing training plan for the triple jump start with the. Asa coaching manual for jumps compiled by hugo badenhorst and edited by martin marx. A training program has to be developed to meet the individual needs of the athlete and take into consideration many factors.
Pdf long jump training emphasizing plyometric exercises. Feb 21, 2014 2012 us olympic team head manager, ken brauman, takes you through a triple jump drill progression. Feb 23, 2017 3 articles that will improve your triple jump coaching links to 3 posts that will help you teach kids to triple jump below are three articles that contain some handy tips and tricks for teaching and coaching the triple jump. The triple jump is an athletics track and field event, previously also known as hop, step and jump, whose various names describe the actions a competitor takes. Triple jumptrack and field drills and practice plans. Develop your triple jump using a great progression workout. The jump to the pit should be performed with the nondominant leg as in the triple jump. Jun 15, 2018 id like to share with you guys what started everything for me in my quest for increasing my vertical, it was the free workbook on how to jump higher in 45 minutes by jacob hiller which you can download below. Iv drills bounding drills ljtj drills box drills medicine ball throws. Highlights as the usas christian taylor wins gold in the mens triple jump during the london. The competitor runs down the track and performs a hop, a bound and then a jump into the sand pit. Create a technical model to compare the athlete against be able to complete a triple jump through each phase understanding the basic technique.
Triple jump tips i approach run should be 70 to 100 feet for beginners run must be almost full speed but always under control try to accelerate the last 4 strides. Triple jump athletics drills, videos and coaching sportplan. Uphill bounding drills to develop height achieved in all phases. Go anywhere in the world, the triple jumps is still just a hop, step and a jump so, what do i mean by technical style style russian style polish style american style once you adopt your technical style, that dictates what you do and how you implement your training programme. Rhythm runs to ensure hitting checkmarks and the board.
269 335 202 1280 1177 975 1290 86 195 985 449 1070 1063 1181 1137 1527 771 94 1037 129 77 825 251 823 816 811 836 1482 748 382 1221 538 443 439 785 967 1395 720 769 1201 729 865