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.