I did a little approach work today, followed by speed bounds.
This weekend, when I PRed, I was barely fouling from a 114ft approach. Today, I was fouling a 116ft approach, and I know it was not from overreaching at the end, because the last contact of the take-off leg prior to take-off in a 116ft approach today was 2-3 feet closer to the board than in the 114ft approaches on Saturday (there’s a triple jump board there so it’s easy to gauge). Having even less space to get the last two steps made them choppy, it really took an effort to shorten the last 2 steps so I don’t foul by 2 feet.
After that I did 2x 10 bounds from a 3-4 steps walk-in. The second one was 120 feet, which is 15 better than when I last did this, which was also the same time I triple jumped 50′ in the Armory.
Just to be sure I wasn’t starting the bounds with too much initial speed, I did a standing triple jump, with the left leg forward, then left again and right. I landed at 33 feet, which is 3 feet better than that same period of the 50′ triple jump.
If I do the math, I have a 1ft improvement per bound in the standing TJ, and 1.5ft improvement per bound in the 10 bounds from a walk in. I wonder whether I am looking into it too much, but it looks like to me that the next time I triple jump (this Sunday), I should be able to add at least 1.5ft to each phase, which could lead me to a 54’+ TJ. And that’s without factoring in the significantly greater initial speed from the approach, which at the moment is greater than I have ever been able to produce.
Am I analyzing this new information correctly, or just too much?
Bounding distance and approach speed improvement
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Participant
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KeymasterJust saw this thread….how did the weekend TJ go?
It’s always hard to make predictions for the TJ. While I like predictive tests it’s very difficult to determine what’s going to happen when the contacts are made at full speed and falling from competition level heights or be able to predict what will happen in the 3 takeoffs (opportunities to screw up).
ELITETRACK Founder
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Participant
Just saw this thread….how did the weekend TJ go?
It’s always hard to make predictions for the TJ. While I like predictive tests it’s very difficult to determine what’s going to happen when the contacts are made at full speed and falling from competition level heights or be able to predict what will happen in the 3 takeoffs (opportunities to screw up).
Jumped 15.15 …
Terrible speed on the runway, very different from the long jump the previous day. Rain all day didn’t help at all. The runway on that track is short and ends with a decline grass/mud hill, so I had to guesstimate my approach after cutting out a stride. No control of the phases even with the little speed I achieved.
My largest concern is my jump phase being 16′-17′, where off of the same leg I can long jump 24’+.
It feels passive and I do not know what to do to make it more aggressive and “jumpy”. I guess (as everything else in triple jump) it’s something I tremendously mess up in the previous phase, so I’ll have to work on that a lot this month, with video. -
Keymaster
Given your other numbers I’m guessing your jump phase should be about 18 feet. More often than not the jump phase is about speed maintenance. You’re probably losing a ton of speed through the first two phases. This would also explain how you can produce bigger jumps on standing bound tests.
ELITETRACK Founder
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Participant
Given your other numbers I’m guessing your jump phase should be about 18 feet. More often than not the jump phase is about speed maintenance. You’re probably losing a ton of speed through the first two phases. This would also explain how you can produce bigger jumps on standing bound tests.
I definitely am losing speed during the previous phases, but it looks like it’s not only that. I did a couple of 10m high knees approach full jumps, making sure I land the step very close to the pit, so I can measure the jump easier. 17ft easy, off of no speed. I guess, especially judging from the video of my best tj from indoors, the position I end up in at the end of the step makes a good jump phase impossible, even at higher speeds.
The good news is I found a way to decrease my forward rotation during the hop. I noticed I kick out with the swing leg too hard and soon after take off, and while it’s swinging back, my arms swing back too close to my body, causing my upper body to lean forward similar to what happens during a good LJ landing. Also, on the way back, my palms are facing a little backwards, causing my shoulders, especially the right one, to roll forward and add to the lean. I have to make sure my arms swing back higher (eg. Girat looks like a cross at the top of his hop), and my palms face my legs or even a little forward then when they’re behind me. I hope better hop leads to a better step leading to a better jump and distance.
Btw., I’m fouling a 118ft approach now, so speed is still peaking, however I think I’m gonna settle at 116-117 and try to control it.
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