TRIPLE JUMP ESSENTIAL HOP TO STEP TRANSITION TECHNIQUE TIPS, OBSERVATIONS & DRILLS
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- Опубликовано: 30 июл 2024
- In this video we take a look at the transition in the triple from the hop to the step. This is vital if the jumper is to maximise their total jump distance.
We take a look at the mechanics of the transition and what needs to be focussed on.
I use various examples of my jumpers looking at how that jump in order to identify areas that they and you could need to work on.
Key is the positioning of the swing leg and its movement from the hop into the step. Timing is crucial.
Various drills are identified to help with this most vital element of the triple jump.
#triplejump #howtotriplejump #triplejumptechnique
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John Shepherd is an ex Team GB long jumper and now coach to top athletes of all ages... from English Schools Champions, to European junior Champions to senior internationals. He's coached for the England team.
John is also an author having written eight books on fitness & sports training and hundreds of training articles.... 
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Thank you so much coach for sharing the video
I hope the content helps you and others to jump further! All the best! 👍🏽👍🏽
Great Video!!
Danny, many thanks,
Yilento kanye-kanye ind'bethayo!😮
Hello Coach, What is the distance between the hurdles in this H-H-S drill?
Does the pelvic position dictate how far the knee is separated and leg is able to swing through? Seems like the ones who are bending the swing leg as it comes through are tilted forward?
That’s a good spot, I’ll give that some thought and further analysis. 👍🏽
Hey hope you get to see this Jon im a 100meter specialist i rarely do any distance longer than 100meters in training, i have power because I solely focus on speed work and short endurance based training. Recently i spoke to another pro athlete running good times in the 100meters he has a SB of 9.91...he told me for the past five months since he stopped doing the 200meters because of age and trying to run only the 100m at the olympics,he has solely been focusing on building speed-work and i asked him about endurance he said they would do a sled session of up to 50meters for endurance 50mx 6 sled pulls,do you think this is a smart plan ? Does it make sense for a person who only runs 100meter to overload themselves in training bu doing 150s,200s? Why is it that an NFL player who has no track experience never, never sprinted more than 120meters comes to a track meet and runs 10.30 in the 100m is it because the NFL training focuses on power and speed and no endurance as opposed to most track programs.....thus leaving an athlete fresh and stronger?
Do you have videos specifically on increasing vertical jump?
No, as I'm really focussing on long and triple and sprints, however, I had a question come on on this vary topic and I typed a response. I've copied it here: Well, it will be a little more of a challenge compared to an athlete who has more fast twitch fibre ... however, I will say at the outset that most of us are actually born with a pretty even distribution between fast and slow twitch muscle fibres so you may not be as slow twitch dominant as you may think. (For reference this distribution is 45%/55% in either direction - so this means it's possible to train to develop greater power/speed or endurance depending on how you train of course.)
So, returning to your question:
I would do lots of double foot drop jumps for height and distance using drops heights ranging from 30cm to 75cm. In terms of sets and reps no more than 6 x 6 in one session. I'd vary the landing foot position too, so more flat-footed allowing for more knee bend and more time on the ground and a greater vertical and more forefoot with less knee bend and less time on the ground ... more reaction here. I'd also combine the drop jumps with sets of medium-heavy and heavy squats 6 x 4-8 reps (dependent on load) to form a contrast training session.
In the same session I'd also do a glute and hamstring combination too, so hip extensions and/or deadlifts and combine this with plyo glutes bridges, for example, also using the contrast method.
A further contrast option could be unloaded and loaded jump squats ... sets of 6 of each.
You need to be fully committed to the exercises and approach them with full on mental focus to really recruit those fast twitch muscle fibres and the motor units that fire them. Do 2-3 of these sessions a week. If you can safely sprint I'd also do 1-2 sprint workouts too as sprinting obviously is a real targeter of fast fast twitch fibre (try fly 20m x 6),
Good luck
When you have to do this in a few hours......
Glad to be of assistance!!