JUMPTOIT TECHNIQUES AND TRAINING FOR THE TRIPLE JUMP BY N ATHAN TAYLOR
G
Great triple jumping requires a unique combination of speed, strength, power, balance and coordination, all channeled into performance through impeccable technique. Many people consider the event to be the supreme test in track & field.
GENERAL TRAINING AND PREPARATION:
Posture, Balance, Co-ordination: Posture, balance and coordination are critical general motor requirements that can have a significant positive and/or negative impact on the final performance outcome. For the coach, developing these systems takes knowledge of proper techniques in the most basic movements of the sport and event, the ability to see when it’s not right and the capacity to communicate the necessary, appropriate corrections, as well as the ability to develop drills and exercises that coerce improvements. Consistently good sprinting and running mechanics are the raw material that can be delivered to the jump itself. The specifics of these mechanics can be imparted and enforced through a variety of exercises incorporated into the warm-up and through basic activity circuits. The warm-up is a great place to learn proper techniques through the inclusion of mobility exercises, efficient loading activities, and improved ground contact exercises such as the Z series of running technique drills. The Z-walk – tight toe up, knee up, Z-march, Z-skip - 1/4, Z-
NOVEMBER 2011
techniques
9