Triple Jump Video Download WORK

The triple jump, sometimes referred to as the hop, step and jump or the hop, skip and jump, is a track and field event, similar to long jump. As a group, the two events are referred to as the "horizontal jumps". The competitor runs down the track and performs a hop, a bound and then a jump into the sand pit. The triple jump was inspired by the ancient Olympic Games and has been a modern Olympics event since the Games' inception in 1896.

According to World Athletics rules, "the hop shall be made so that an athlete lands first on the same footas that from which he has taken off; in the step he shall land on theother foot, from which, subsequently, the jump is performed."[1]

Triple Jump Video Download

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Historical sources on the ancient Olympic Games occasionally mention jumps of 15 metres or more. This led sports historians to conclude that these must have been a series of jumps, thus providing the basis for the triple jump.[2] However, there is no evidence for the triple jump being included in the ancient Olympic Games, and the recorded extraordinary distances may be due to the artistic license of the authors of victory poems, rather than attempts to report accurate results.[3]

The triple jump was a part of the inaugural modern Olympics in 1896 in Athens, although at the time it consisted of two hops on the same foot and then a jump.[4] In fact, the first modern Olympic champion, James Connolly, was a triple jumper. Early Olympics also included the standing triple jump, although this has since been removed from the Olympic program and is rarely performed in competition today. The women's triple jump was introduced into the Atlanta Olympics in 1996.[5]

The approach is one of the most important parts of an athlete's jump. The athlete sprints down a runway to a takeoff mark, from which the triple jump is measured. The takeoff mark is commonly either a piece of wood or similar material embedded in the runway, or a rectangle painted on the runway surface. In modern championships, a strip of plasticine, tape, or modeling clay is attached to the far edge of the board to record athletes overstepping or "scratching" the mark, defined by the trailing edge of the board. These boards are placed at different places on the runway depending on how far the athlete can jump. Typically the boards are set 40 ft, 32 ft, and 24 ft from the pit. These are the most common boards seen at the high school and collegiate levels, but boards can be placed anywhere on the runway. There are three phases of the triple jump: the "hop" phase, the "bound" or "step" phase, and the "jump" phase. They all play an important role in the jump itself. These three phases are executed in one continuous sequence. The athlete has to maintain a good speed through each phase. They should also try to stay consistent to avoid fouls.[7]

The hop begins with the athlete jumping from the take-off board on one leg, which for descriptive purposes, will be the right leg. Precise placement of the foot on the take-off is important for the athlete to avoid a foul. The objective of the first phase is to hop out, with athletes focusing all momentum forward. The hop landing phase is very active, involving a powerful backward "pawing" action of the right leg, with the right take-off foot landing heel first on the runway.

The hop landing also marks the beginning of the step phase, where the athlete utilizes the backward momentum of the right leg to immediately execute a powerful jump forward and upwards, the left leg assisting the take-off with a hip flexion thrust similar to a bounding motion. This leads to the step-phase mid-air position, with the right take-off leg trailing flexed at the knee, and the left leg now leading flexed at the hip and knee. The jumper then holds this position for as long as possible, before extending the knee of the leading left leg and then immediately beginning a powerful backward motion of the whole left leg, again landing on the runway with a powerful backward pawing action. The takeoff leg should be fully extended with the drive leg thigh just below parallel to the ground. The takeoff leg stays extended behind the body with the heel held high. The drive leg extends with a flexed ankle and snaps downward for a quick transition into the jump phase. The athlete tries to take the farthest step they can while maintaining balance and control, using techniques such as pulling their leg up as high as possible.

The step landing forms the take-off of the final phase (the jump), where the athlete utilizes the backward force from the left leg to take off again. The jump phase is very similar to the long jump although most athletes have lost too much speed by this time to manage a full hitch kick, and mostly used is a hang or sail technique.

When landing in the sand-filled pit, the jumper should aim to avoid sitting back on landing or placing either hand behind the feet. The sandpit usually begins 13m from the take-off board for male international competition or 11m from the board for international female and club-level male competition. Each phase of the triple jump should get progressively higher, and there should be a regular rhythm to the three landings.

A "foul", also known as a "scratch", or missed jump, occurs when a jumper oversteps the takeoff mark, misses the pit entirely, does not use the correct foot sequence throughout the phases, or does not perform the attempt in the allotted amount of time (usually about 90 seconds). When a jumper "scratches", the seated official will raise a red flag, and the jumper who was "on deck", or up next, prepares to jump.

It shall not be considered a foul if an athlete while jumping, should touch or scrape the ground with his/her "sleeping leg". Also called a "scrape foul", "sleeping leg" touch violations were ruled as fouls before the mid-1980s. The IAAF changed the rules following outrage at the 1980 Summer Olympics in Moscow when Soviet field officials in the Men's Triple Jump ruled as foul eight of the twelve jumps made by two leading competitors (from Brazil and Australia) thus helping two Soviet jumpers win the gold and silver medals.

Any performance with a following wind of more than 2.0 metres per second is not counted for record purposes. Below is a list of wind-assisted jumps (equal or superior to 17.75 m). Only the best-assisted mark that is superior to the legal best is shown:

Any performance with a following wind of more than 2.0 metres per second is not counted for record purposes. Below is a list of wind-assisted jumps (equal or superior to 15.01 m). Only the best-assisted mark that is superior to the legal best is shown:

One of the two horizontal jump events on the track and field programme, competitors sprint along a runway before taking off from a wooden board. The take-off foot absorbs the first landing, the hop. The next phase, the step, is finished on the opposite foot and then followed by a jump into a sandpit. The distance travelled, from the edge of the board to the closest indentation in the sand to it, is then measured.

Most championship competitions involve six jumps per competitor, although usually a number of them, those with the shorter marks, are often eliminated after three jumps. If competitors are tied, the athlete with the next best distance is declared the winner.

In my work with college track and field, the athletes with the best standing vertical jumps, explosive weightroom power, and overall athleticism, were typically those who could claim the triple jump as their primary event.

With that connection in the clear eyes of the masses, I wrote this article to enlighten aspiring dunkers out there, the training gold that is track and field jumps. This is reflected in how I wrote my vertical training book, Vertical Ignition.

Nico decided to train for triple jump this year, with no prior track and field experience. He made rapid progress, and his already-great dunking really started to take off. Check out this recent dunk video of his below, compared to a few years ago.

To be honest, speed is ok. Bounds and strength seem to be ok. It seems like the potential is there. It may simply be a matter of learning how to wait. As you progress in the triple, one of the toughest things to learn is to ride out your phases as long as you can before attacking the ground.

I always enjoyed short approach jumps with just the first two phases into the pit. Bound/run out, not a full landing. It helped me to hold my middle phase longer. Good blocking with the arms will help to reinforce both the holding of the phase and attacking the ground in transition.

I think throwing that in after weeks of Nicks plan is a good idea. And yes those off days are days OFF, no workouts at all. Not even a light jog. If anything, get on a foam roller and do an extended session. An epsom salt bath and stretching should be in there as well. Ive always found with jumping, less is more. I think with your timetable you may end up going too hard, so def consider a down week with substantially less volume. Going 4 days intense with jumping/sprints in a week is something an experienced jumper like Nick has worked up to over many years. A frosh like yourself probably wont be able to handle that. Plus as you gain more experience, you have a better idea of when to shut it down. A down weeks is something to consider.

Start with the basic movements by having your athletes Hop, step, and jump from a standing start. The take-off foot should be the athlete's most muscular leg, as it is used in the Hop and the Jump phases.

Combine the three phases of the jump by starting with Hop and Step combinations on the grass and then add the Jump phase. Emphasize carrying the momentum from one stage to the next with an even rhythm for each phase. Once the jump phases have been put together, slowly add steps to the run-up following the athlete's ability to control speed.

The approach run for the Triple Jump is similar to that of the Long Jump and the objective is to create the highest amount of speed that can be controlled throughout the triple jump hop, step and jump phases. The athlete's strength and technique determine the optimal run-up distance and speed. e24fc04721