Triple Jump
[drills]
Takeoff
Takeoff angles are 11-15 degrees which do not require the preparation that long jump does. So, basically we run through the takeoff.
Thigh is pushed forward at takeoff to preserve neutral pelvic alignment (i.e. hips not dipping forward or back).
Single or double-arm takeoffs are both fine. Just make sure arms aren’t moving excessively or too early.
Posture
Forward or backward lean should be avoided. Head and pelvis should remain in neutral position throughout each phase. A neutral pelvis is the primary technical goal.
Ground contact
Rolling contact of the foot during support.
Avoid “grabbing” the ground or aggressive contacts. Allow elastic responses to develop.
Swinging segments
Extended position of free leg preserves pelvic alignment.
Extended position of free leg preserves pelvic alignment.
Hop Phase
Stretch reflexes are placed on hip flexors as displacement occurs.
Volitionally cycling the hop leg or being passive with the free leg cycle are common errors.
Step Phase
Poor step phases nearly always result from previous errors.
Jump Phase
Poor jump phases nearly always result from previous errors.
Knee Up drill
1, 2, 3 drill
