Plyometics

Along with weight training, plyometics are an essential part of becoming a better triple jumper. According to Dictionary.com plyometics,
"are a type of exercise that utilizes a rapid eccentric movement,
followed by a short amortization phase, and then followed by an
explosive concentric movement, which enables the synergistic muscles to
engage in themyotatic-stretch reflex during the stretch-shortening cycle".

There are both upper body and lower body plyometics. Lower body are the most important for triple jumping.

Plyometics have been show to increase both speed and power. Plyometics help to build fast-twitch muscle fibers.

Examples of Plyometrics are:
- Depth Jumps
- Bounding
- Lateral Box Jumps
- Hurdle Hops

The Importance of Weight Training

Strength is an essential component of the triple jumper. Becoming stronger can equal juming further. The most important, is strong legs. Some key lifts that should be performed are as follows; standing heel raises, seated heel raises, squats, power cleans, leg press, hip adduction, hip abduction, hanstring curl, and knee extension. It is also inportant to weight train using free weights; Free weights will help with balance and put less stress on the jumper joints.

Common Injuries in the Triple Jump

As in any other athletic
event; injuries can, and will, occur. Triple jumpers are most
susceptible to lower body injures. Studies have show that ground
contacts in the triple jump are 4 times higher (the force) than when
walking. The triple jumpers body is having to endure 4 times more force
than normal. Therefore, the force being produced through a triple jumper's legs is very high.
The most common injures in the lower body of a triple jumper are foot/ankle and knee injuries. Because the foot/ankle and knee were not made to endure this much force this many times, injury can occur.
To help prevent injuries strength and proper technique is needed.

A Few Triple Jump Rules

The rules of the triple jump event, at the international level, are set by the International Association of Athletics Federations (IAAF). 5 of the most common rules are-

* The triple jump program must consist of a hop, a step and a jump.

* The design of the take-off board used in the triple jump event is specified by the IAAF in its rule-book. The organization also has the power to choose the material for the take-off board.

* As per the rules set by the IAAF, the distance between the take-off line and the end of the landing area should be minimum 21 meter in length.

* During the triple jump competition, the last jump should be landed in the pit filled with soft sand.

* The athletes are not allowed to touch the ground between the take-off line and the landing area. An athlete found violating this rule can be disqualified from the competition.

Triple Jump Drills

Beginner Drills

*Standing hop-step-jumps. This is a simple way for a beginner athlete to learn the rythym of the triple jump.
*Use a four stride (step) approach without much speed. This is a continuation of the learning process from the standing hop-step-jumps.
*Uphill bounding drills - this will increase an athletes height during their phases.

Approach Drills

* On the track, mark a start point. From that point sprint ahead and have a friend count your number of strides and mark the point where your foot lands on what would be your "take-off" foot plant (about 14 strides for the beginner, and up to 22 strides for an advanced triple jumper). The jumper should be able to run this six times and have the foot land within a six inch pattern.
* Vary the start point so that you miss the "check point" (about six strides out) and have to adjust during this last six strides. This adjustment has to be made without slowing down while looking at the board. The jumper must make the adjustment while maintaining maximum speed.

Hop/First Phase Drills

* Single leg hop up stairs.
*Single leg hops over cones. These should be soft in case the athlete lands on one.
*Continuous one legged hops with a butt kick action. Retract the heel as high as possible
*Continuous one legged hops with concentration on bringing the knee as high as possible. The femur should come up to where it is parallel with the running surface.
*Continuous one legged hops, combining the butt kick with the knee high action.

Step/Second Phase Drills

*Using only the hop and step, set the takeoff point so that on the step, the landing is in the pit. Extend the takeoff point to force a longer step.
*Set up a grid for a series of standing hop-steps. Each succeeding hop-step is a little longer.

Jump/Third Phase Drills

*Stand with both feet together and take one step and jump into the pit.
*Using a six stride approach, just do the step and jump phases, concentrating on the drive of the jump foot trying for maximum height during the jump.
*Same as above, concentrating on the arm action. Usually, the the triple jump takeoff foot is opposite to the long jump takeoff foot, so there is a difference in the arm action.

Me Triple Jumping!

This is a Picture of me, from 2007, Triple Jumping at Macalester College.

Women's World Record Jump

The women's worl record is set by Inessa Kravets, from the Ukraine. She set the world record in 1995. Her jump was 15.50 meters which equals 50.85 feet. She set the record at the World Champtionship after, as she said, "studying a picture of Jonathan Edwards". To watch her jump go to http://www.youtube.com/watch?v=S8JBLK8nZIM