Triple Jump

    The triple jump is the only one of the jumping events that does not require a big explosive effort. This jump is actually a continuous se­quence of movements, with each phase depen­dent on the preceding activity. Although each segment can be isolated, it is important to keep the total activity in mind.
    In the triple jump, more than any other event, it is essential to distinguish symptoms from causes. It is useless to concentrate your ener­gies on analyzing the step phase without going back to the hop phase, and especially to how the landing occurred at the end of the hop---for the hop phase dictates almost totally what can and cannot occur in the step phase and later in the jump phase.

Keys to Triple Jumping

      •  Maintain high speed during all three takeoffs while applying impulse with the arms

      •  Achieve maximum height of the hips at takeoff in each phase
      •  Achieve a low hip angle at takeoff in each phase
      •  Maintain an upright body position and balance in flight
      •  Achieve an efficient landing by keeping the hips on the predetermined flight curve as long as possible during the jump phase

    As with other jumping events, the height of the hip into the hop and then into each succeeding jump will create efficiency of distance during each phase. The higher the hips, the greater the flight curve.
    The angle of the hips going into each flight phase must be as low as possible. As the jumper's speed begins to diminish through each phase, the takeoff angle will automatically begin to increase through the step and jump phases. Elite triple jumpers will average under 14° for the hop and step and then move up to a little under 22° for the jump phase.
    Balance and rotations are always a product of forward rotation at the takeoff of each jump phase. Here angular momentum is in a frontal or horizontal direction. Lateral rotations are generally caused by an uneven arm thrust or by landing with inappropriate foot support or placement.
    Finally, an efficient landing is achieved by keeping the hips on the flight curve as long as possible. Good landings are a product of the takeoff from the step phase. The objective is to reduce forward rotation as much as possible.
 

Speed Conversion
    In an attempt to gain maximum distances from the hop and the step, an athlete may make ground contact with the foot well ahead of the hips, causing an undesirable braking action. To minimize the braking effect, the jumper must make ground contact just ahead of the center of mass (hips). To do this, the jumper must be patient, waiting for the ground to come up to the foot rather than reaching for the ground. The athlete should not rush the extension of the knee and hip.
    The grounding foot must be very active. This foot should move backward as rapidly as possible in a short pawing motion. Foot contact with the ground should be minimized, mean­ing the jumper must get onto and off the ground in the shortest possible time. The best way to ensure this is to think of the hop and the step as takeoffs rather than as landings.
    A good jumper is able to transfer large amounts of force or impulse into the ground. When generating forces from the ground in the three phases of the triple jump, there are two objectives. One is loading of the stretch reflexes of the muscle, specifically the quadriceps of the supporting leg. The other is the transfer of forces from the free-swinging knee and arms. When a contracted muscle is forced to stretch, the result is a "supercontraction." When this stretching is forced into a shorter time duration, muscle contractability is magnified. For this reason, the jumper must develop the abil­ity to place the leg in a position that provides a loading effect and, more important, to have a ground contact of very short duration. This is achieved with a flat-footed landing just ahead of the hips.
    The swinging actions of the free leg and the arms are important sources of impulse at each takeoff. A powerful swinging motion of the free leg is necessary. The leg should be brought through flexed at the knee to provide maximum angular momentum. To time the arm movements with the strike of the knee, the arms should be moved through the largest possible range of motion and kept out away from the body. This aids in lateral balance. The greater the speed of the leg and the greater the range of motion in the arms, the greater the force generated into the ground.
    Arm and leg positions just prior to ground contact with the support leg are important to initiate a significant transference of force into the compression-loading leg. Figures 5.1 and 5.2 show arm and leg positions before ground contact. These examples show both the double­arm and single-arm styles.
    Posture is important throughout each of the three phases because all of the forces generated must move through the hips and not the shoulders. The body should be kept tall and erect. This is especially important to ensure that the grounding foot lands under the hips. An additional factor to recognize is that the arm opposite the free leg will have the greater range of motion. Regardless of whether the double- or single-arm style is used, the motion of this opposite arm should be emphasized.

Double-Arm Versus Single-Arm Styles

    Several triple jump styles have evolved over the years. The primary difference in these styles is the arm action used-single, double, or a combination of both. It is best to adopt the style most suited to the individual athlete's abilities.
    In the 1960s, the leading triple jumper was Josef Schmidt, who used a single-arm style. For his era, he exhibited very good speed at around 10.5 seconds for the 100 meters. Because of this, he made momentum a priority and labeled his technique "the flat method," indicating a low or flat first phase in the hop. During his devel­opment stages, he actively sought to reduce his first phase distance from around 21 feet to a little more than 19 feet. His distance ratio was 35% on the hop, 30% on the step, and 35% on the jump over a total distance of 55 feet 10 inches.
    Schmidt used this flat method because he felt a low hop would enable him to position his support foot more directly under his hips and thus maintain speed throughout the first phase. As discussed earlier, this is a valid theory. Up to that time, triple jumpers did not use a double­arm action for any phase of the jump. Foot placement was considered the best way to con­serve speed, and the main concern was to maintain enough speed to get through the three phases. For this reason, many early jumpers had a comparatively short step phase.
    The next style to emerge in this evolutionary progression was the classic Soviet style called the "Soviet Double Arm." This technique, iden­tified especially with Viktor Saneyev, who jumped 57 feet 2 inches, used a double-arm takeoff on all three phases of the jump. Saneyev's technique was characterized by relatively high hop and step phases followed by a flat jump phase.
    Certainly this method has some merits, especially the ability to maximize the use of both arms in applying force. Strength seemed to be the main ingredient for the Soviet jumpers. The style allowed better balance than the earlier single-arm technique, and to a large extent, it prevented much of the unwanted forward rotation. The reason for this was a steep descent off the hop and step, allowing easy foot placement under the hips. For most athletes, using the double-arm style would increase ground contact duration. However, the real problem with the Soviet style was the inability to maintain speed from the last two running strides into the takeoff due to the difficulty of getting both arms in position for takeoff. For the novice and not so strong jumper, the double-arm style represents real problems with both speed and strength.
    Following Saneyev, the U.S. jumpers came into the picture, exemplified by Willie Banks and Michael Conley, both of whom were superb athletes. At first, the U.S. system followed the Soviets in using the double-arm style, but eventually U.S. athletes gradually converted to a single-arm hop, a double-arm step, and a double-arm jump.
    In comparing the percentage of jump ratios for U.S. athletes to those described for Schmidt, Conley's ratio is 34-31.5-34.5 and Banks's is 35­31-34 (Susanka, 1987). These figures closely resemble Schmidt's with his so-called flat, speed-oriented style.
    Next, Khristo Markov of Bulgaria rose to prominence using another modified jumping technique. He used a very powerful, straight single-arm thrust into the hop and step, termi­nating the jump with a double arm. Although it looks unorthodox and laterally unbalanced, he jumped 57 feet 9-1/2 inches for an Olympic record. Analyzed during the World Champi­onship competition, Markov's ratio percentages were 36-30-34.

Three Phases of Triple Jumping

    As pointed out at the beginning of the chapter, it is not a good idea to view the parts or phases of the triple jumping event as separate entities. Remember that problems in one sequence can always be traced back to a preceding sequence. This concept should be kept in mind while reading the following discussion of the various phases of the triple jump.
 

Phase 1: The Hop

    For the long jump, we stated that the horizontal component is twice as important as the vertical component. For the triple jump, the horizontal speed component ratio is 3:1. Thus, good triple jump performance requires a very low takeoff angle and very high running speed. The angle must be well under 160 for an effective jump. In the triple jump, there is little need for a compli­cated transition from speed to lift. The planting foot is more directly under the hips than in all of the other jumping events.
    The definition of the word hop implies certain tendencies that describe the mechanics of this phase. As the jumper takes off from the ground on a designated leg, the movement induces a backward recovery of the same leg. It then swings forward a second time, so that the jumper lands on the same foot. After ground release of the takeoff foot, the jumping leg is flexed at the knee, and the hip pulls the leg through to a nearly 90° angle in front of the body. After reaching this position, the leg is hitch kicked back behind the body and flexed at the knee with the heel up near the hips. From here, the knee begins to recover to the front again. When the leg is forward of the hips, it is partially extended and can move with great range of motion and momentum back down to the ground. Prior to grounding and throughout the support phase, the leg must remain active. The foot lands just forward of the hips, settling into a flat position. The heel lands first but with no braking effect. The foot quickly rolls to a fully flat position and then up onto the ball, an action resembling a rocking-chair motion.
    In deciding which leg is preferable for the hop, experience usually indicates that the stronger of the two provides the most efficiency. The hopping leg will soon become the step leg, which means the strong leg will be used for two of the three jumps. More important, the strong leg will be used during times when the horizontal speed is greatest, thus providing the best means of support, loading, and takeoff during the hop and step phases.
    In preparing for the hop, one of the most important aspects of the jump is the speed and frequency of leg turnover, along with an upright and tall posture. The acceleration progression described in chapter 2 should be established so that horizontal speed is at maximum at least two strides prior to takeoff. This means that, due to complete acceleration, the body will naturally be upright. In addition, the foot strike is directly under the hips. The jumper desires maximum leg turnover speed. To allow an active forward run off the board for the low­angled hop, the last two transition steps, al­though not as pronounced as in other jumping events, would still be" flat-flat." The first of the two foot placements, or the penultimate step, is allowed to flatten so that the ankle, knee, and hips are slightly flexed. This lowers the center of mass without adversely affecting running speed. The takeoff step is also flat and grounded just slightly ahead of the hips. The purpose of the fully flat takeoff foot is to load up the quadriceps and calf muscles to provide the supercontraction and to minimize ground contact duration. The compressing leg should never be allowed to flex or bend more than 120°-140° (knee position). If the takeoff foot lands on either the toe or the heel, it will dissipate a lot of ground force, which is necessary for a good speed-maintaining hop. In addition, a heel landing causes a braking of horizontal momentum and a backward lean, which, in addition to slowing the athlete, tends to cause him or her to back away from the running takeoff.
    The active forward run off the board is necessary to maintain horizontal speed. The head and chest should remain tall and upright and should never be directed upward or backward during either the penultimate or takeoff strides. Throughout the hop phase and beyond, the eyes should focus on a level horizontal point. This encourages an upright posture and helps maintain speed. At takeoff, the knee of the free leg should move up and forward. The emphasis here is again on the horizontal rather than the vertical.
    During the flight phase, the jumper employs the mechanics of minimizing and slowing forward rotation. This is accomplished by extending and lengthening the position of the trunk, arms, and legs (see Figure 5.3). Lengthening the arms and legs places them in a position to generate maximum transference of force into the foot strike and takeoff.

    The arm action of the hop is a matter of choice, as explained earlier in this chapter. The single-arm style is preferable for the majority of jumpers because of the ease with which it is performed and the jumper's ability to maintain horizontal speed through transition and take­off (see Figures 5.1 and 5.2). If using the double­arm style, the jumper should never allow both arms to move behind the body at the same time when moving into the hop. Instead, the arm opposite the jumping leg should be delayed at the hip and then timed to move forward with the other arm as the takeoff foot hits the board.
    Regardless of whether a single- or double­arm action is used, the emphasis should be on forward motion rather than vertical. Vertical forces occurring at this time would cause a reduction of speed on landing. The parabola for the hop should be low going up and consequently low coming down. The angle of takeoff is determined by arm action, foot placement, and body posture.
Without question, the second phase of the triple jump is the most troublesome and difficult to maneuver and the most difficult to integrate into the overall jump. It is a combination of a supported landing and then a jump, with the athlete moving from one foot at takeoff to a landing on the opposite foot.
    There are no major differences between the objectives for this phase and those outlined for the hop phase. Major ingredients of the step include maintenance of horizontal speed, balance during flight, and landing in a position so that maximum forces occur without sacrificing horizontal speed. Although these ingredients are the same as for the hop, problems can occur, especially in controlling forward rotations. The reason for this inevitable problem is two fold. First, because the jumper moves from one foot to another, there is no recovery leg under the hips to establish a counter rotation. During both the hop and jump phases, a full hitch kick occurs with either one or both legs during flight. Any such action helps reduce the un­wanted rotations about the vertical axis of the center of mass. However, the difficult step phase has no such countermotion. Second, because of the body position assumed after the step take­off, the extending or pushing leg needs to flex, pulling the heel up near the buttocks. This detracts from the long, tall, extended position that mechanically counteracts forward rotation. Instead, the shortened position of the athlete during the step flight makes the body axis less stable to rotations about the center of mass (see Figures 5.4 and 5.5).

    As they sense the rotation occurring during the step flight, many jumpers cock their lead leg back behind their hip (see Figure 5.6). This cocking action serves as a slight counter to the upper body rotation. Although the action is used by many jumpers, its effectiveness is questionable. If the cocking is necessary, it probably means the step takeoff was ineffective due to the body's forward lean. As the leg is repositioned (cocked) back behind the knee, the shoulders move forward a proportionate distance, which complicates the subsequent landing and jump takeoff.

    Any motion or postural position that places the shoulders ahead of the hips forces a hurried or premature landing. The ideal in-flight position is described as the "moving statue," a posture that for a time is non revolving and frozen in a fixed position.
    The athlete should be erect and balanced and should wait patiently for the ground to come back to meet his or her foot. It is important for the entire body to remain on the parabolic flight curve as long as possible.
    The step phase follows a definite sequence. Upon takeoff into the step phase, the jumper wants to maintain maximum horizontal momentum. This is achieved by keeping the angle of takeoff low and flat. The head should remain level, with the eyes focused straight ahead. If the arms are delivered in a double fashion, the thumbs should be pointed downward and the arms extended and blocked off at shoulder height. The leg thrust should be initiated with the knee and not the foot, and the knee should be driven upward to a position where the thigh is parallel to the ground.     These fully blocked knee and arm positions should be maintained in the statue position as long as possible.
    The upper body, although erect, is positioned slightly ahead of the hips. This posture is necessary to help conserve forward speed into the jump phase. After release from the hop, the takeoff foot goes into a sprinter's leg recovery in which the heel moves close to the but­tocks. The knee is almost fully flexed with the heel held high. The foot and leg are now in an ideal position to maximize range of motion and provide high angular momentum and force at takeoff of the jump phase.
    Assuming that the jumper is using the double-arm style, while moving into the flight portion of the step, the arms should be moved out away from the body after the initial im­pulse of the jump. The outward position of the arms provides postural stability in the lateral direction. The objective is simply for the arms to provide balance and develop added force in the takeoff of the jump phase. To develop a large range of motion for this transference of force, the arms must be extended high back behind the body before they begin moving forward. The farther the arms are back behind the body in flight, the farther the center of mass shifts back on the parabola. This backward shift will delay the point of foot contact, which means additional distance in the step.
    As the body begins to descend, the lead leg, which has been held at 90°, begins to extend out in front of the jumper. At the completion of this extension, the leg is actively pulled down and back so there is an active foot plant.

Phase 3: The Jump
    The takeoff action for the jump is very similar to that for the step with the desirable addition of a swinging leg or legs upon takeoff and into the jump. As discussed earlier, the secondary rotation created by the swinging of one or both legs will counterbalance some of the upper body's forward rotation. This counter reaction allows the jumper to remain on the parabolic flight curve longer, producing a longer jump.
    In the step, the landing or support foot assumes the takeoff impetus into the jump. The horizontal speed of the support phase of the step must now be converted into much more of a vertical component than was present in either the hop or the step (Gros & Kunkel, 1987). Although the jumper should attempt to increase this vertical takeoff component, it must not be emphasized at the expense of losing horizontal speed through the support and take­off phases of the jump.
    In the jump, as opposed to the two previous phases, there is a big difference in line of sight and focal direction. The chin and eyes move upward at takeoff. As this is occurring, it is important to keep the chest and upper body tall and erect. However, a common problem is that the head goes back too far and pulls the body back past vertical. Any backward lean is unde­sirable as it causes immediate deceleration and probable braking of momentum as the foot contacts the board. During the jump, as in the other phases, strong forward momentum through the support and takeoff phases is de­sired. In descriptive terms, the athlete wants to run off the board.
    The hip and leg actions of the jump closely resemble the long jump takeoff during leg compression foot release. The main difference is in the amount of horizontal speed moving into the board. In the long jump, the athlete carries a great amount of horizontal velocity into the takeoff. In the jump phase of the triple jump, a majority of this speed has been lost during the hop and step phases. To counteract this, the jumper's emphasis must be on vertical velocity. The impulse at takeoff is provided by the swinging free leg, with special attention to the motion of the double arms. Even Khristo Markov, with his extended single-arm style, brings a double-arm technique into his last phase.
    Going into the jump, the swinging or free leg must also emphasize power as opposed to speed. Rather than the leg being flexed with the heel held close to the buttocks, it should swing through relatively low and long. In mechanical terms, impulse is provided with a large "time" component. The takeoff leg is loaded over a long time period due to force transferred from the actions of the free leg and arms.
    To understand the impact of increasing the duration of foot contact through the three jump phases of the triple jump, we can compare actual data for Khristo Markov and Michael Conley. Markov's support time was 0.10 second in the hop, 0.13 second in the step, and 0.14 second in the jump. By comparison, Conley's support time was 0.11 second in the hop, 0.16 second in the step, and 0.17 second in the jump (Susanka, 1987).
    As discussed in chapter 4 for the long jump, the flight phase of the jump is designed to control rotations and to place the body at the most economical position for a maximum-dis­tance landing. At takeoff, the upper body is driven upward and forward. It is desirable to create as long an axis as possible during the flight. Keeping the head and shoulders up while extending the legs provides this desired length. In preparing to land, the athlete flexes the knees up under the hips to a position described as "standing on the knees." As the arms (which remain extended) begin to travel downward and backward in a forceful circular motion, the knees will be "kipped" forward and upward, still bent and terminating up near the chest. As the arms pass the knees, the legs are extended so the feet are at maximum distance in front of the hips. Upon landing, one leg flexes while the other remains extended, causing the hips to spin out to the side and the athlete to land ahead of the foot marks in the sand (see Figure 5.7).

    In Tables 5.2 and 5.3, Sheila Hudson's performance at the 1990 TAC meet is analyzed for speed, distances, and angles of the three phases (hop, step, and jump) of all her attempts in competition. This will allow you to compare distances achieved with the release speed of Hudson's jumps and to chart the angles achieved.

Triple Jump Training Program

    Workout samples for the triple jump are shown in Figures 5.8 and 5.9. There is a sample weekly workout for the general preparation, specific preparation mesocycles. These are examples for a college-level athlete.
    General training activities are listed in the left column of each workout. Specific activities for each day of the week (which are taken directly from the left column) are listed in the right column. Each weekly workout includes running, and emphasis is placed on strength, technical, multithrow, flexibility, coordination, and psychological areas.

FROM: Complete Book of Jumps, Chapter 5, By Ed Jacoby and Bob Fraley