Triple Jump Training: Specific Technical progressions and development by Alex Demetriou

Triple Jump Training: Specific Technical progressions and development

Petros Kyprianou The University of Georgia 2009 Wednesday, February 12, 14

Developing the TJ concept Complex Motor task Multi-dimensional training Mechanical concerns: biomechanics Injury precautions Biomotor abilities High demands on strength and agility TJ athletes usually come from other events

Wednesday, February 12, 14

‘The Jumper that does it all!’ Profile of an All-American TJer Ryan Grinnell 6-time All-American (6’5/185lbs)

Wednesday, February 12, 14

TJ pb (20-strides)

16.89 m(6.05-5.00-5.50/10.03 m/s))

LJ pb (20-strides)

8.11m (10.19m/s - 22°T.O)

HJ (10-strides w/3 check marks)

2.20m

100m pb

11”16

standing LJ

3.30m

4kg Shot Overhead throw

24.20m

Vertical Leap

40 inches

30m F.S.

2”88

Power Clean

125kg

Back Squat

200kg

1-leg 1/2 Squat

160kg

1-leg step-up (9-inch box)

215kg

Power Snatch

90kg

Sit & reach FLEXIBILITY

+12cm

6-stride TJ

15.25m

12-stride TJ

16.25m

Triple Jump Concepts

Effective approach run The Hop phase

Phase

HOP

Russian School (16.70m)

Polish School (17.03m)

6.50m (38.9%)

5.99m (35.2%)

The Step phase

STEP

4.82m (28.9%)

5.02m (29.5%)

The Jump phase

JUMP

5.38m (38.2%)

6.02m (35.3%)

Wednesday, February 12, 14

Triple Jump Concepts

The ratio of the jumping phases in relation to one another and to the total length is one of the factors determining success in the triple jump

Wednesday, February 12, 14

The Effective approach run 18-22 strides (depends on the level) jumpers with good acceleration usually use 14-16 strides 2-sections of the approach 2-3 check marks ‘Freight Train to the board!’ Approach run concept is to ‘run thru the hop’

Wednesday, February 12, 14

Approach run Velocities of selected Triple jumpers during the 2007 World Championships (by Muraki et al. 2008)

NAME (MEN)

COUNTRY

RESULT

MAX m/s

NAME (WOMEN)

COUNTRY

RESULT

MAX m/s

Evora

POR

17.74m

10.49

Savigne

CUB

15.28m

9.49

Gregorio

BRA

17.59m

10.45

Lebedeva

RUS

15.07m

9.59

Davis

USA

17.33m

10.23

Devetzi

GRE

15.04m

9.22

(by Muraki et al. 2008)

Wednesday, February 12, 14

The Hop phase

Keep the loss of momentum minimal ‘freight train’ - let shoulders + free leg lead the body 14°-16° take off angle (it depends on jumpers level) Arm swing: Double arm VS Single arm swing Rotation - Separation (shoulder axis/Hip axis) ‘Wait for the runway to come to you’ HAMSTRING - HIPS - GASTROKNEMIUS -PULL

Wednesday, February 12, 14

The Step phase

The shortest phase Need to keep balance and airtime use free leg (lead knee) to help the body move the CG up Arm swing cold be different than hop phase Pressure load in jumps could be as x 6 his/her body weight Aim for higher horizontal speed (pendulum effect) Lining up axes then HAMSTRING - HIPS - GASTROKNEMIUS -PULL

Wednesday, February 12, 14

The Jump Phase

Keeping loss of speed as low as possible Prepare for landing (LJ with slower take off speed) Low take off velocity will affect landing (feet not as high) Arm swing could be different than previous 2 phases (single preferred) Usually the same distance as hop phase a great hop will help get a great jump phase!

Wednesday, February 12, 14

Triple Jump Key for success in the TJ is the combination of a relatively long C.G. flight curve and keeping the loss of horizontal speed low

Wednesday, February 12, 14