The triple jump demands rhythm, power, and precision—Jonathan Edwards’ 18.29m world record stands since 1995. Olympic golds hinge on 0.1m margins. In 2025, Pichardo hit 18.04m indoors. This 800-word guide breaks phases, biomechanics, drills, strength, and fixes for hop-step-jump mastery.
Event Overview
Three phases: Hop (same leg takeoff/land), Step (opposite leg), Jump (both legs into sand). Goal: Maximize horizontal velocity, minimize height loss. Elite men: 17-18m; women 14-15m. Runway 40m, board 13m (men)/11m (women) from pit.
Key metric: Phase ratios—37% hop, 30% step, 33% jump ideal. Edwards: 6.50m hop, 5.40m step, 6.39m jump.
Biomechanics Breakdown
Approach Run: 10-12 strides, accelerating to 95% max speed. Penultimate step lowers COM 5-7cm for takeoff prep.
Hop Phase: Takeoff angle 18-20°, preserve 85% horizontal velocity. Leg stiff, quick ground contact (0.12s elites).
Step Phase: “Bound” feel—longer, lower trajectory. Opposite arm drive blocks hips.
Jump Phase: Double-arm shift, hitch-kick or hang technique. Land thighs parallel to ground.
Ground forces: 5-7x bodyweight per phase. Ankles, knees absorb; glutes, quads propel.
Technique by Phase
1. Hop
- Board Takeoff: Plant foot flat, knee ahead of toe. Drive arms up.
- In-Air: Active paw-back—pull heel to butt, knee high.
- Landing: Ball of foot, prepare immediate push.
Cue: “Hit and lift”—explode off board.
2. Step
- Transition: Hop leg swings forward, step leg extends back.
- Takeoff: Low angle (15°), cycle arms opposite.
- Flight: Hang style—relaxed limbs; hitch-kick rotates for balance.
Common error: Over-rotating—cue “tall posture.”
3. Jump
- Prep: Step leg pulls through, hips tall.
- Takeoff: Double-leg drive, arms block forward.
- Pit Entry: Knees to chest, lean back, arms sweep.
Land: Heels first risks deduction—thighs up.
Approach Run Drills
- Pop-Ups: 4-stride buildup, explode off board into pit. 10 reps.
- Bounding Checkmarks: Cones at 5-stride intervals, hit board consistently.
- Penultimate Step: Standing starts, focus dip on second-last.
Video: Mark board hits—80% accuracy goal.
Phase-Specific Drills
Hop:
- Single-Leg Hops: 6x30m, max distance.
- Hurdle Hops: Low barriers, quick contacts.
- Box Hops: 40cm, emphasize paw-back.
Step:
- Alternate Bounds: 8x40m, exaggerate length.
- Scissor Kicks: In-place, mimic transition.
- Step-Ups: Weighted, drive knee.
Jump:
- Standing Triple: No run-up, full phases.
- Short Approach: 6 strides, full jump.
- Pit Landings: Focus entry angles.
Full: 4-6 approaches weekly, measure phases.
Strength & Plyo Program
3x/week, periodized:
Off-Season (GPP):
- Squats: 5×5 @80%
- Nordic Curls: 4×6
- Depth Jumps: 3×8 (40cm box)
- Med Ball Slams: 3×10 rotational
Pre-Season (SPP):
- Olympic Lifts: Snatch 4×3, Clean 4×4
- Single-Leg Squats: 3×8/leg
- Bounding Series: 4x50m
- Core: Hanging leg raises 3×12
In-Season:
- Maintenance: 3×3 heavy squats
- Plyos: 2×6 hurdle hops
- Recovery: Foam roll calves, hips
Mobility: Daily ankle dorsiflexion, hip openers.
Common Faults & Fixes
- Short Hop: Rushed board—slow penultimate.
- High Step: Over-stride—cue “punch ground.”
- Weak Jump: Poor arm block—drill double-arm swings.
- Inconsistent Approach: Wind affects—practice crosswinds.
- Pit Fall: Early lean—visualize “sit in chair.”
Slow-mo video: Frame-by-frame takeoff angles.
Pro Benchmarks
- Christian Taylor: 18.21m, perfect ratios. Hitch-kick master.
- Yulimar Rojas: 15.74m WR women. Explosive hop (5.90m).
- Will Claye: Hang technique, consistent 17.50+.
2025 Worlds: Zango 17.92m—single-leg power.
Nutrition & Recovery
- Protein: 1.8g/kg—post-session shake.
- Carbs: 7g/kg training days.
- Sleep: 9 hours—growth hormone peak.
- Ice baths: 10 min post-plyos.
- Supplements: Creatine 5g daily, vitamin D.
Mental Game
Visualize phases nightly. Board pressure: Breathe, “rhythm over speed.” Competition: First jump conservative (95%), build.
Youth Progression
Ages 12-14: Bounds, no full approaches. 14-16: 6-stride, light phases. Safety: Soft landings, no fatigue.
Final Leap
Triple jump rewards patience—nail approach, balance phases, explode in pit. Add 0.5m per season with drills. Sand awaits your mark.
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