|
Sports Training Products
Sports Training Zone
 Additional Resources
Recent Blog Posts
|
Coaching the Triple JumpBy Boo Schexnayder, LSU I. Understanding the Event A. The Run and Its Purpose B. Hip Undulation and the Phases C. Making the Connection II. The Approach Run A. Phases B. Technical Features
III. General Considerations for the Phases A. Posture
B. Contact Patterns
C. Swinging Segment Usage
D. Ascending Trajectories IV. The Takeoff from the Board A. The Final Steps B. The Penultimate Step C. The Takeoff Step
D. The Takeoff
E. The Rhythmic Slowdown V. The Hop A. Contralateral Activity B. Elastic Recovery of the Hop Leg
C. Active Extension of the Free Leg and the Cannonball flight reflex D. Symmetry VI. Entering the Step A. Anticipation and Timing B. Low Recovery and The Free Leg Swing VII. The Step VIII. The Jump IX. Teaching Progressions A. The Horizontal Progression for Bounding Skills
B. The Vertical Progression for Bounding Skills
C. The Specific Technical Progression for Unique Skills
The purpose of the approach in the triple jump is to provide horizontal velocity, and our aim is to conserve it throughout the phases. A good runner shows a slight undulatory path of the hips in the sagittal plane while running, and a good triple jumper modifies this path into big phases. The shift from the run to the phases is not radical, the hop blends characteristics of the run and phases. The Approach Run consists of three phases. They are:
Technical Features that should be observed in the approach run are:
There are several general considerations that apply to all the phases. We will examine these before we discuss each phase individually. These are:
The final steps of the approach should continue to exhibit good mechanics, notably continuing to display vertical velocities upon the pushoff from each step. The penultimate step should not be radically different from any other of the final steps, and should not promote lowering of the body. The takeoff step should be placed directly underneath the body at contact, and should exhibit foot contact patterns similar to those described in the phases The trajectory of the takeoff should be relatively flat. The pelvis should not display radical vertical displacement. Horizontal displacement during takeoff should be high. The hips should move significantly past the takeoff foot before the takeoff foot leaves the ground. The free leg action off the board should involve flexion of the hip as well as advancement of the hip. The free leg should aid in pelvic alignment, countering the forward rotation induced by the takeoff leg. This takeoff should not be hurried, as a shift from the fast run rhythm to the slower phase rhythm is made at this point. During the hop, to preserve stability and posture, contralateral movement should continue. Therefore, upon takeoff, an extension and backward movement of the free leg, similar to a running stride, should be performed. This extension of the free leg is difficult to teach, as many athletes reflexively tend to flex limbs when in flight. When beginning to learn this skill, greater flight times result, so the rhythm of the skill becomes much slower at his point. Addiction to high frequencies here and throughout the phases is an obstacle to learning that many athletes must overcome. The recovery of the takeoff leg should be reflexive, resulting from a prestretch of the hip flexors caused by displacement. Actively pulling or cycling the leg through produces forward rotation of the pelvis and inhibits contralateral function. Generally speaking, activity of the hop leg during the hop should be symmetric with respect to the long axis of the body. Asymmetries will repeat in later phases. The jumper should prepare to enter the step prior to the hop landing. This entry should feature proper singing mechanics as previously discussed, as to preserve pelvic alignment. During the step, the athlete should again position for proper swinging mechanics and contact patterns. Troubles during the step phase are always associated with forward rotation of the pelvis, and are caused by errors prior to that point. The jump phase should exhibit proper postural alignment and blocking fundamentals. Swinging segments should stop upon takeoff. The first step in teaching any event is identifying commonalities. These are technical features or skills that must be learned to succeed in the event, as identified by study of great performers and sports science. There are horizontal and vertical components to the triple jump run and phases, and both must be taught. When teaching phase mechanics, it is best to progress from vertical to horizontal over time. Postural conservation is much easier in a vertically oriented exercise. However, some remedial horizontal work must be done in the earliest stages of training. Technical features we identify in the landings/takeoffs through the phases include postural conservation skills, contact skills, and swinging segment usage skills There are some unique features that we don’t find in most running or jumping exercises that occur in the triple jump. These are the takeoff from the board, free leg usage in the hop, and landing skills. Teaching the triple jumps involves addressing all the skills in a fashion that orders skills from simple to complex. This is done through several teaching progressions that occur simultaneously. They will be described below. The approach progression for running skills involves beginning with starting skills (a crouch start, progressing to a rollover and/or block start), progressing to acceleration development work and resisted running (short sprints to teach drive phase mechanics) to speed development work (sprinting to address continuation and transition phase mechanics) and runway rehearsal (actual performance of the approach run, including run management, technical terracing, and checkmark usage) The horizontal progression for bounding skills used in the phases begins with a short bounding series (standing long jumps, three double leg hops, standing triple jumps, and a standing RRLL, to teach rudimentary horizontal limb firing and heel-toe type foot contact patterns), progresses to a medium bounding series (standing RRR, LLL, RRLL, LLRR, and RLRL, teaching foot contact patterns and swing leg usage by keeping the swing leg extended and primarily in front of the jumper), then progressing to an extended bounding series (RLRL…, RRR…, LLL…, RRL…,LLR…,RRLL…, with the same foci). Note that cycling the free leg is never addressed, rather complete push from the ground is stressed. The vertical progression for bounding skills used in the phases begins with a remedial bound series (RRR…, LLL…, RRLL…, and lateral bounds each direction. These are short, small, and vertical, with no recovery of the jump leg whatsoever. Initial contact is on the heel, and the free leg is held extended slightly in front to preserve pelvic alignment, and remains stationary) progressing to a vertical bound series (same exercise with a slight swinging of the free leg and horizontal component) to the same extended bounding series discussed in the horizontal progression). Note that cycling the free leg is never addressed, rather complete push from the ground is stressed. The specific technical progression for unique skills includes fundamental drills (skips for height and distance, emphasizing foot contact patterns and blocking the swing below a parallel position to the runway, followed by repeated run-run takeoff exercises, and galloping over hurdles with an emphasis on vertical action, and arm movements. The latter two exercises mandate an extension of a free leg in flight, introducing this skill), progressing to staggered start triple jumps (a standing start triple jump with the takeoff leg positioned in front of the other at the start, as an initiation to a single legged start) to actual short run triple jumps (approach lengths or 4-11 steps, generally increasing as the athlete becomes more proficient). Recommended Athletes' Acceleration Products
-----------------------------------------------------------------------------
|
