Triple Jump Drills
General Drills
- Standing hop-step-jumps - develops the appropriate neuromuscular system.
- Use a four-stride approach, relaxed pace, into hop-step-jump.
- Uphill bounding drills - to develop height achieved in all phases.
Approach Drills
- Rhythm runs - to ensure hitting checkmarks and the board.
- Vary the start point so that you miss the "checkpoint" (about six strides out) and have to adjust while maintaining maximum speed.
Hop Drills
- Single leg hops up steps.
- Single leg hops over cones.
- Continuous single leg hops with a butt kick action.
- Continuous single leg hops with the concentration on bringing the knee as high as possible.
- Continuous single leg hops, combining the butt kick with the knee-high action.
Step Drills
- Using only the hop and step, set the take-off point so that the athlete lands in the sandpit.
- Extend the take-off point to force a longer step.
- Set up a grid for a series of standing hop-steps where each succeeding hop-step is a little longer.
Jump Drills
- Stand with both feet together, take one step and jump into the pit.
- Using a six-stride approach, do the step and jump phases, and concentrate on the drive of the jumping foot, trying for maximum height during the jump.
- Using a six-stride approach, do the step and jump phases, and concentrate on the arm action.
Evaluation Tests
The following evaluation tests can be used to monitor the triple jump athlete's development:
- 10 stride test
- 60-metre speed test
- Flying 30 metres speed test
- Jumps Decathlon
- Leg Elastic Strength test
- Standing Long Jump test
- Strength test - upper body (Bench Press)
- Strength test - lower body (Leg Press)
- Sit-Ups test - abdominal strength
- Sit and Reach test - lower back and hamstring test
- Vertical Jump test
Rules of Competition
The competition rules for this event are available from:
Page Reference
If you quote information from this page in your work, then the reference for this page is:
- MACKENZIE, B. (2007) Triple Jump Drills [WWW] Available from: https://www.brianmac.co.uk/triplejump/drills.htm [Accessed