Triple Jump

MODEL TECHNIQUE ANALYSIS
SHEET FOR THE HORIZONTAL

JUMPS PART II - THE TRIPLE
JUMP
By Eckhard Hutt
Eckhard Hutt is the National Triple Jump Coach for the Federal Republic of
Germany. Re-printed with permission from New Studies in Athletics
The approach in the triple jump can be divided into two phases. The first, or
acceleration phase, consists of 8 to 16 strides.
The second phase, the take-off preparation, begins between 6 and 4 strides out
from the take-off board. It is characterized by an increase in stride frequency and
a straightening of the trunk. During the final strides the knee lift is higher (B).
Both the increased stride frequency and higher knee lift lead to an approach
rhythm which prevents a lowering of the centre of gravity (CG) during the final
strides.
The triple jumper should not as in the long jump prepare for a high angle
take-off from the board, but instead should concentrate on accelerating well past
the board. Any loss in velocity at the take-off board should be kept as small as
possible since a low velocity at this point has negative effects on the initial
velocity of the two subsequent take-offs.
There are some triple jumpers, for example Khristo Markov (BUL), who add a
phase of increased stride length and raised trunk between the acceleration
phase and the phase of increased stride frequency. This sudden increase in
stride length gives the impression that the jumper has shifted into a higher gear.
The subsequent increase in stride frequency is begun with a greater stride length
which could lead to a higher final velocity. As shown in Table 1, the final
approach velocity is a factor which significantly contributes to triple jump
performance.
The data in Table 1 is based on the mean values from hundreds of bio-
mechanically analyzed jumps. The statistical correlation between final approach
velocity and triple jump performance is not as significant, however, as it is in the
long jump. Jumping power and technique have considerably greater influence on
final performance in the triple jump than in the long jump.
2.2 The take-off
Following the take-off preparation phase, the triple jumper begins the jump by
planting the foot of the takeoff leg flat on the take-off board. The trunk is kept
upright while the arms are moved as in sprinting. A double arm action should be
avoided at this point since it would result in a reduction of horizontal velocity.
2.3 The hop
The swing leg is brought forward quickly as a short lever, the knee joint forming
an acute angle (D). At the moment of take-off, the knee of the swing leg should
have reached hip height (E) where it is held momentarily. When changing the
position of the legs, the swing leg is pulled backwards as a long, almost extended
lever. Simultaneously, the take-off leg is brought forward as a short pendulum
(with an acute knee joint angle) (F) all the way to a high, reaching out position
(G).
The foot of the extended take-off leg is placed on the ground in a downward and
backward pawing motion. If one visualizes the ground moving backwards
underneath the athlete, the aim is to bring the foot down to the ground moving
faster than the ground is moving in order to maintain as much horizontal velocity
as possible. The foot of the take-off leg is better prepared for the high impact with
the ground if the sole of the foot is tensed by drawing the big toe towards the
body.
2.4 The step
At the take-off into the step, the ground is kicked backwards with the extended
leg while the swing leg is being brought forward quickly and powerfully, the knee
angle being more obtuse than during the take-off into the hop. At the moment of
take-off, the thigh should have reached a horizontal position and formed a right
angle with the lower leg (K). The trunk is kept upright.
Depending on the duration of the different flight phases, the arms can be moved
as in sprinting or they can be rotated forwards. A double arm swing is also
possible. If, however, the jumps are flat and the flight phases are short, there is
no time for using the double arm swing.
During the flight phase, the thigh of the swing leg should be locked beyond the
horizontal and form a right angle with the lower leg. When the arms reach
backwards in order to perform a double arm swing, the trunk, because of the law
of action and reaction, is inclined slightly forward. This inclination can be avoided
by moving the arms in a sprinting action.
The leg that has been the take-off leg during the hop and step is bent at the knee
and moved far backwards in a relaxed way. The triple jumper should take care
that the foot of the take-off leg is not swung backward and upward beyond hip
height as this would cause a forward rotation at the moment of the reversing
movement (when the leg is brought forward quickly to function as the swing leg
during the jump). A forward rotation at this point would have a negative influence
on body posture and the potential distance of the jump.
2.5 The jump
At the end of the flight phase of the step, the take-off of the jump is introduced by
placing the foot of the swing leg (which now becomes the take-off leg) on the
ground with an active downward and backward pawing motion, the knee and
hip joints of the take-off leg being extended. The swing leg forms a right angle at
the knee joint and is brought forward quickly and powerfully as a long lever (L, M,
N).
At the moment of take-off, the thigh of the swing leg should have reached the
horizontal position. This is only possible if, during the step, the swing leg has not
been kicked up too high at the back. Also at the moment of takeoff, the body is
straightened, which is a prerequisite for performing a hang- style jump (5). Many
triple jumpers perform a float-style jump. This style is particularly useful if the
flight phase is short (F). The running-in-the-air style is very rare since, in most
cases, the horizontal velocity at the take-off for the jump is too low.
2.6 The landing
No matter which technique is used during the jump phase, it is important that a
distance-gaining landing is well prepared for. Shortly before landing the arms
are swung far backward so that the feet can be simultaneously lifted higher. At
the moment of breaking the sand both arms are swung powerfully forward to
counter the tendency to fall backwards. A variation of landing technique is
characterized by the movement of only one arm backwards and upwards. This is
to introduce a sideways landing. Here the athletes trunk is inclined far forward.
After completing the landing the athlete leaves the pit towards the front.

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MODEL TECHNIQUE ANALYSIS

SHEET FOR THE HORIZONTAL

2.3 The hop

2.4 The step

2.5 The jump

2.6 The landing

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