[scott13]

scott13 on November 17, 2005 at 5:54 am #11454

Hi everyone.

I need some help/ideas!
I've been triple jumping for a little while now with a best of 15.24m but have a serious over-rotation problem when it comes to the jump.  For some reason I can't seem to correct this….I hopped and stepped close to 10.70 on that 15.24 jump which illustrates the extent of the problem.

I have tried everything I can think of – focussing 'beyond the pit' when jumping, using a physical prop and trying to jump up to it etc but running out of ideas.

I think the problem has stemmed from a fairly passive 'free leg' in the step….I get the knee up and 'freeze' (but don't really squeeze the legs together as most books/articles will tell you to do).  As my leg comes down (from the 'freeze') it drags my torso down and the jump ends up being more of a 'finishing off phase' than an actual jump.

Anyone have any ideas/tips/training ideas of getting 'up' in the jump rather than the mess I currently have. Just really struggling to break this habbit!

Thanks!

[flight05]

flight05 on November 17, 2005 at 8:29 am #49913

im in a similar predicament i go just over 10 meters in the hop+step but i only jump 14.18 total (4 meter jump phase)
i am basically just finishing off/falling/collapsing rather than jumping

one way i think im going to correct this is by reducing my hop phase maybe it is too big and causing my to lose speed in my triple jump 3rd phase…just a thought…
before i got hurt a month ago i was doing drills with small hop and step phases and blasting jump phases…
my problem is that my hip drop lower and lower throughout each phase and i lack the ability to know WHEN to snap my leg down for the jump phase.

I don't really squeeze the legs together as most books/articles will tell you to do

what do you mean by this?

how old are you by the way…

[Todd Lane]

Todd Lane on November 17, 2005 at 8:23 pm #49914

I think many over-rotation problems can occur because of two issues..

1) Improper posture at take off
2) Improper free leg swing on the take off and then other phases (take off leads to other phase issues)

The two above plus, as mentioned a hop that is too big can cause the other issues that you talk about in regards to short jump phases.

[joosemonkey]

joosemonkey on November 18, 2005 at 11:17 pm #49915

When i have problems with over rotation i try to get into proper position as is indicated in the first poorly drawl athlete. This position comes from coming out of the step properly.

Second drawing is me coming off my step poorly putiing me into a bad position for the jump which can cause over rotation.

[lorien]

lorien on November 19, 2005 at 2:20 pm #49916

How is your hop? I suspect you already screw it up during take of and the hop, and the over rotation is thus a reaction rather than an action itself.

[Kebba Tolbert]

Kebba Tolbert on November 19, 2005 at 10:21 pm #49917

you may want to try to flatten out the hop phase some… and also i agree with todd… you're most likely not using the free leg correctly at take-off.

overemphasizing cylcing w/the take-off leg can contribute to rotation problems as well.

[Mike Young]

Mike Young on November 21, 2005 at 1:57 am #49918

In addition to what has been said an active arm swing in the forward direction can also help to preserve upright posture.

ELITETRACK Founder

[tjumper]

tjumper on April 11, 2006 at 6:47 pm #49919

I've that same problem too. My jump is terrible– only 2-3m. I don't fully extend my leg at take off and the moment I leave the fground my body comes down. It's like a turtle. If I get my jump phase right I could probably do an 11m. Any adivce?