HOW TO POWER UP YOUR TRIPLE JUMP - 3 GREAT DRILLS
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- Опубликовано: 13 апр 2023
- IN THIS VIDEO:
I address an issue that many of you guys have contacted me about - and that is how to develop greater effective power for the triple jump.
In the video you will see three drills that I use with my jumpers to improve their force absorption and return.
The first is one that I do use with the long jumpers but it does have a relevance to the triple too.
From a run on and run off a box or suitable platform go into the penultimate step and then the take-off. For triple jump usage try to minimise any bend at the knee i.e. do not overly set. Also make sure to drive out flatter whilst holding the knee (thigh) drive.
The second and third drills are more specific, combining hopping and bounding technique with great physical demands. use a medium to long approach (6-12 steps) and either hop or bound from the platform.
In the examples shown Kuria performed 3 hops and 3 steps. You will hear me make comments about the technical performance of the hops and bounds as this is crucial of transference is to be maximised.
You do need to build up to these exercises, especially the last two - so, make sure you do and are specifically conditioned.
DO: 2-4 sets of each and 3-4 reps of each
Decrease number the longer the run-on used.
#triplejump #howtotriplejump #triplejumptechnique
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Спорт
John, come to the USA. I’m a high school junior triple + long jumper from Chicago and would love to train with you.
Train with me I’m college athlete in Chicago
@@slinkysmooth what college do you compete at and what’s your name?
@@karolchmielewski742 I’m at Benedictine university currently
I'm a high school jumps coach out of Powder Springs, Georgia in the United States and I have followed your channel for some time. I am definitely interested in attending a live jump camp/clinic in the United States. I've never been to the UK but that would be a great excuse to travel there. Definitely would travel to any venue in the States.
Ho coach and pleased to meet you virtually. I have a few replies and it's pretty balanced between the UK (Europe) and the US. I do have a contact in North Carolina who may be able to organise venues. Georgia I believe is not too far (excuse my US geography if I'm miles out).
What would be the best time of the year do you think for Stateside camps?
Coach Shepherd I have a couple of questions. First do you have any drills I could use to prevent athletes from dropping their feet while in flight. I understand core strength is a major part of this, but do you have any suggested drills which would focus my athletes on getting their feet out in front of them as well as not dropping them too early during flight? Second, which pertains to the first question, landing drills, I have a triple jumper who finishes his landing with his feet apart in the sand. He is a 13.79 triple jumper, but I believe I can get him to over 14.33 if I can get his feet together on the landing. Thanks in advance.
Hey Coach Shepherd, I was never taught the drop leg and im struggling to find consistency rhythm and good posture in my jump. Do you think learning it will help provide some consistent? My pr is 15.13M but I average about a 14.70M
Hello Coach Shepherd! As a coach, I struggle to determine how many days? and or how may full approach triple jumps should we do in a practice? I've had jumpers have great distances from half and three quarter approaches but tend to break down doing full approaches. Help!
I would be interested in a camp in Ontario Canada or western New York or Michigan.
Come to the USA, John!
Heidi, would you let me know where you are based State wise and what would be the best time for a Stateside camp? Many thanks
Are box jumps good for developing strength for the triple jump ? I’ve been struggling to get over 11.50 for a while and I don’t know what exercises to focus and build on. I’ve been doing a lot of sprint and weight training (leg press and extension) but I don’t know if that’s better the long jump.
Obviously the exercises in the video are very specific and have high triple jump transfer. Box jumps (up onto a box) do not have the same transference potential. They are more slow reaction and concentric muscular action focussed.
Drop jumps from boxes where you react quickly to the contact would be better choices. Drop from between 30-60cm high, land on two-feet with minimal knee bend and react as quickly as you can to the contact. Triple jumping requires fast reactions, put simply, but you need to develop this quantity progressively and specifically over time. Hope this helps.
@@Johnshepherdtrackcoach
Yes this helps a lot thank you.
Is it good to do drop jumps on one leg as well or should I just stick to using both?
I am india.age 18 13.56 jump.want to jump 14 meters.what to do
US
Yes, training camp!
Where are you located? I'm gathering information. Many thanks
USA please!!!!!
John im a triple jumper from illinois as well junior 16 years 13.70 meters. Please Get me to 14.5.
What type of help would you like. I'm not sure what I could do. Tell me what the areas are that you need to work on and maybe I will be able to suggest something.
@@Johnshepherdtrackcoach i Need Longer,Slower Phases i need to get into the positions and i need landing
John, come to the USA. I’m a high school junior triple + long jumper from Chicago and would love to train with you.