Doing the triple jump takes practice and direction. The first step is to learn the correct technique. Once you know how to properly complete all three stages of the triple jump (starting, stepping, and jumping), you'll be able to master the technique even more. All athletic competitions require a strong lower body so be sure to work both legs to improve your performance.
Step
Part 1 of 3: Warming up
Step 1. Start the exercise with stretching
Relax your muscles before jumping to prevent injury and cramping. Stretch for about 1-2 minutes before practicing the triple jump, especially if you haven't been training for a few days. Don't just stretch your legs; also stretch your arms, back, and shoulders.
Perform four stretches and hold each movement for 15-20 seconds
Step 2. Practice single leg-hopping
Single leg hops are a great way to strengthen leg muscle control. Lift one leg behind your back, tiptoe, and start jumping with the other leg. Make sure you land on the base of your toes instead of your heels. Continue to jump in rhythm with one leg, then switch to the other after a certain amount of time. This is a set of exercises.
- Complete 2-3 sets before starting the triple jump.
- You can also jump rope to practice the final landing.
Step 3. Try high knees
To get a good stance during the triple jump, you'll need flexibility to bring your knees in line with your hips. High knee (high knee) is done by lifting the knee as high as possible, then switch to the other knee. This movement is like marching too enthusiastically. Do high knees for 15-20 meters to warm up the glute muscles and hip flexors.
Step 4. Do a jumping drill
This drill incorporates triple jump fundamentals before starting practice. Practice at least 1-2 jumping drills to get your body into training mode. Choose daily drills according to your weakness.
- Drill off: Try jumping up stairs or around the orange funnel.
- Step drill: Practice a series of "stepping back" sequences progressively getting longer each time.
- Drill jump: Stand with your feet together next to the sand pool and jump in and out of the sand pool while keeping your feet together.
Part 2 of 3: Starting, Stepping, and Leaping
Step 1. Run to the board and jump
This movement will begin the first phase: departure. Usually athletes use the dominant foot. Do a starting run (approximately 17-18 steps) so that you can get as hard as you can off the board. Pull the other leg up behind you.
- Make sure not to run across the board when jumping as it will be considered a foul.
- For hop and skip, you will start the jump with the same foot.
Step 2. Keep your arms straight in front of your body
While you're in the air as you take off, step, and jump, don't let your hands drop lower than your chest or higher than your chin. Move your arms forward as if you were reaching for something in front of you. If your arms are too high, you'll fall into the wrong position when you land.
Don't keep your arms behind your back. This movement will slow you down during takeoff and landing
Step 3. Make sure your feet are flat when you land
During your takeoff and stride, you will land on your dominant foot. Don't put weight on your heels or toes. Once it hits the ground, roll forward toward the base of your toes and get ready to step.
Step 4. Start with the same foot
Again with dominant foot, jump with back leg extended behind body. You need to keep the heel of your back foot up in preparation for landing. Land with the back foot forward and complete the step and prepare for the final phase.
- Keep your knees high and in line with your hips for the right stance
- When stepping, your goal is to leave the ground as soon as possible.
Step 5. Begin the final phase (jumping) with the other leg
During the jump, you will jump with the other leg (formerly the back foot). At this point, you will be near the sand pool. Keep your feet and knees in line with your chest as you jump into the sand pool.
Unlike the first two steps, land on both heels
Part 3 of 3: Increasing Strength and Endurance
Step 1. Practice at least 3-4 days a week
The key to building strong leg muscles is frequent practice. If you're on an athletic team, you should be able to train every week. If not, however, practice independently several times a week.
Rotate the muscle group being trained. Arrange an exercise menu for specific muscle groups such as legs, biceps, chest, or stomach
Step 2. Try interval training
Interval training increases leg speed and endurance at the same time. First, warm up by running at a moderate pace for a few minutes. Then, run at maximum speed for 1-2 minutes. This is the first interval. Repeat 3-4 intervals, each with a few minutes of running at a moderate pace.
- During interval training, runners commonly push themselves. If you feel weak or too sore for a few days after your workout, don't do interval training for a few weeks.
- After each interval workout, cool off by walking for 5 minutes. This step helps slow down the heart rate. Recovery is as important as exercise.
Step 3. Start weight training
The triple jump requires a lot of body control, and weight training is good at building stamina. Schedule weight training 1-2 times a week. Start with weight training, such as dumbbells, and work your way up to heavier weights as your strength increases. While weight training, you can do squats, push-ups, planks, or sit-ups.
- Pushing your body with weights can cause knee or back injuries. Increase the weight of the training load gradually.
- Don't just train your lower body. Upper body strength is also important for achieving the ideal triple jump stance.
Step 4. Perform a cross-train
Practicing triple jump is more than just running and jumping. The body will be stronger if all the muscles in prime condition. Take 1-2 days a week to work other muscles and rest your legs.
Swimming is a popular exercise among triple jumpers because it relieves pressure on the legs while still getting the cardio benefits
Step 5. Add one day of light exercise to your weekly workout schedule
Rest days are important for muscle recovery. Your muscles won't have time to repair themselves if you train them every day. Incorporate 1-2 days of light exercise into your weekly schedule. On rest days, you can walk, do yoga, or take a light hike.
Tips
- Make sure the sand pool is free of debris before doing the triple jump.
- The long jump and triple jump are somewhat similar, but the long jump focuses more on body control than speed. This is why lower body strength is so important.
- Always look forward when doing triple jumps. Looking to the side will ruin your attitude.
