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Long and triple jump training




Understanding and Coaching Individual Long Jump Components
It must be remembered that although these objectives are individual, they must be grouped into a whole and they generally are contingent upon each other. When one of these components change, look for the others to change too. A common rule is: If there is a problem with one portion of the jump, it is usually the result of the preceding phase.

Teaching The Triple Jump
Important to the development of any triple jumper is an understanding of the 'feel' or rhythm of the event. The athlete must clearly understand how the event flows from one segment to the next when done correctly. Because of this need to understand, it becomes crucial that the coach begin instruction with a whole-part-whole teaching philosophy. The novice triple jump athlete must develop the kinesthetic awareness of the whole movement before instruction progresses to the individual parts. Without knowledge of the whole, the individual parts are meaningless.

HORIZONTAL JUMPS, Part I (The Basics and Long Jump)
I will be the first to tell you that never in my dreams did I ever think that I would be sitting in front of a computer writing to my coaching peers about the art of training horizontal jumpers. In my competitive days, I was a thrower and was given the head track job because nobody else wanted it. I was young, energetic, and stupid. During my search for assistant coaches, I was able to cover all areas except the jumps. Being the head coach, I appointed myself; I had to educate myself on these events quickly. I purchased every book, magazine, and video available. I attended every clinic and seminar, and talked to every coach in the Western Hemisphere. Then, I searched our campus for anybody that would listen and who I could persuade to try coming out for the track team.

HORIZONTAL JUMPS, Part II (The Triple Jump)
The Triple Jump requires speed, power, rhythm, balance, flexibility, concentration, and body awareness. The triple jump has been referred to as "POWER BALLET."
It is best to start out with the basic movements by having your athletes Hop, then Step, then Jump from a standing start. The take-off foot should be the athlete's strongest leg due to the fact it will be used for the Hop and the Step, or determined by the athlete's preference. The jumper should concentrate on an even rhythm for each landing. The foot strike of the Hop an Step should be flat or full-footed, with the landing leg knee bent slightly in preparation for take-off.

Triple Jump Technique and Training
Triple jump technique is much like the game hop scotch that young children play. An athlete must take off and land on the same leg then land on the next opposite leg before landing in the pit. This event has many of the same characteristics that the long jump displays during the approach. At takeoff, however the differences end, good triple jumpers will takeoff at a much flatter angle than in the long jump. We will examine the technical requirements and methods to develop them as well as how to set up the training day and week. The triple jump has 1) Acceleration 2) Maximum Controllable Speed 3) Takeoff and the Hop 4) The Step and 5) The Jump and Landing.

Long Jump Technique and Training
To the casual observer the long jump would appear to be one of the most basic of all track & field events. Athletes run up to a takeoff board and without going past it jump as far as they can into a sandpit. Many of us have seen the picture of long time world record holder Bob Beamon soaring over 29 feet in the 1968 Olympics. Regardless of the level your athletes are at they will need to 1) Accelerate to maximum controllable speed 2) Transition this approach into a takeoff and 3) Land the jump in as efficient a manner as possible.


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