Hello to my fellow Jumpers.
Being a former jumper and current jump coach, I find it hard to believe that many American coaches still do not know how to coach the triple jump. I first learned by chance happening just practicing with my high school team. Then I had my first REAL coach named Tommie Haynes who was the former American Record holder and 5th place in the 1976 Olympics. He showed me basic drills that helped me improve, but what really changed my life was a book called the "Triple jump Encyclopedia". This book had drills, pics of Victor Sanyev other Olympians and even gave a good history of the event itself. For you coaches this is a GREAT resource to have an yes I do own a copy.
With my athletes I place a great emphasis on the technical aspect of jumpingwhich allows for you do do the drills slowly then progress to a greater difficulty. PLEASE BE ADVISED, I did these drills and have my jumpers do the drills to familiarize with the event. Please do not do them and sue me.. I am a track coach not a football coach.
OK here are the 4 basic drill done by all jumpers to help improve phases in the triple jump. These take a while to become effective so do not expect to jump 50 feet in a week. It took Johnathan Edwards years before he jumped 60 feet.
1. Basic Triple Jump Rhythm drill: This drill is to simulate the triple jump. First place a mark down on the ground. then 3-5 yards away make another mark. 5 - 7 feet from that make another mark. 5 -7 feet from that make another mark. 5 - 7 feet from that make a last mark. It should look something like this. The little "x{" are the landing pit.
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X X X X xxxxxxxxxxxxxxxxxxxxx
Start with a little jog and Hop-Step-Jump through each phase and land in the pit. This drill is to get your body the feel of the rhythm of the triple and to let your ears hear the "pat-pat-pat" of how it sounds to be in rhythm.
*This drill should be used 15 times or until tired, 2-3 times a week. Every week (depending on season) you should accomplish to take one away until u come to your championships.
2. One Legged hop drills: This drill is designed to get the foot and knee to come UP and OUT. To ensure correctness of the drill, keep your body balances and let the knees and arms do the work. Make sure that for each drill that you swing from the shoulder to keep the body balances. Start slowly until you can feel the movements starting to work. Then increase the speed and distance over a period of weeks.
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Hop down a field on one foot continuously, rotating the hip and bringing the knee up. This should have a "high knee feel". Then walk back up the field and hop down on the other foot. This ensures that both legs are getting the proper work out and will not over/under balance your body.
*This drill should be done at a point of 3 x 30 yards, two or three times a week until you feel tired. As your season progresses add 5 yards a minimum every 2-3 weeks. Just before your championships, try concentrating on doing 1 x 60 yards to test your strength.
3. Alternate Bounding : This drill is to make you a "moving statue" when you jump.
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Take a step with one foot and bound high in the air and alternate to the next foot and bound again to the first foot. You want to feel like you are holding each step. In your mind you should be thinking step-hold-step-hold-step. Still swing your arms from the shoulder. When a couple weeks have passed try going out and not up and see and feel the difference. You should be stepping out and not up and going for distance.
*This drill should be like the first drill 3 x 30 yards, 2 -3 times a week, and increases 5 yards every 2 weeks. Just like with the drill above try for one big strength attack at 1 x 60.
4. The Combo drill: This is the heart of my personal workouts because it puts together the hop-step phase. This makes you get the understanding of what this triple is now like.
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You have to hop on one foot, land on that same foot, then switch feet to land on the other foot and land on that foot. This can be thought of as hop-step-hold- (switch feet)-hop-step-hold-(switch feet).
This drill should be done at 3 x 30y, 2 -3 times a week with a ending right before championships. Just like the drills above.
Now I hope this helps all coaches and athletes. Do I claim to be a rocket scientist, no just a person to help further track and field. If you would like to discuss anything I have stated then email me at
. I hope this helps a little bit in your successes.
Sincerely
Antowan S. Chapple
