If you have started to practice or want to improve the triple jump, you should do strength exercises. In this article we bring you the best exercises that you should include in your training routine if you want to improve your triple jump performance.
What is the triple jump?
The triple jump or triple jump is a sports discipline within athletics that takes place on a sand pit placed at the end of a straight whose distance is usually about 40 meters.
This test aims to achieve the greatest possible distance in a jump, making three consecutive impulse jumps from the take-off board . It remains as a mandatory requirement that the first two be performed with the same leg and the last with the opposite.
Its imposition as a discipline dates back to the 1896 Athens Olympic Games , being in 1904 when it developed as it is currently known.
The best exercises to improve the triple jump
If you want to improve your record in the triple jump, you must improve in each of the following sports abilities . That is why, below, we bring you the best exercises divided into each discipline so that by working on them independently they can create transference in the complete movement of the triple jump.
jumping exercises
box jumps
The box jumps or box jumps exercise can be considered both an aerobic and a strength exercise, highly recommended for any athletics discipline.
This movement, executed correctly and performed on a regular basis, will give you the strength and agility you need to improve in your training.
Correct execution:
- Stand in front of the platform.
- Lower your hips to gain energy and launch yourself from a jump on top of the box.
- Remember to land with your legs semi-flexed, lowering your hips back down.
- Walk or jump back down from the platform and return to the starting position.
speed drills
Speed is one of the most important physical abilities in the practice of any sports discipline or sports practice. Speed of movement is paramount.
We can define speed as the physical capacity that allows us to carry out motor actions in the shortest possible time.
speed sets
We define speed series training as one that involves running very fast for short distances and jogging as recovery between each of them.
The goal of these intervals is to build speed by doing near your maximum effort , increasing your heart rate.
An example of this could be the following:
- Perform 12 repetitions of 100 meters fast (at 17 seconds) with 100 meters recovery jogging.
- Run 400 meters 5 times with a 60″ rest walking between each 400 meter series.
snatched with ballast
Running with added endurance will help you get stronger and faster in no time. You should do it progressively if you don’t want to hurt yourself .
This type of training is not the most common or effective for running long distances, but you can benefit from it when doing sprints . It is a technique used not only in the triple jump, but by many other athletes who need to run fast and explosively, such as sprinters, rugby players, baseball or American football players.
Normally, a parachute attached to the waist is usually used, which, helped by the wind, slows us down. It is also very common, if you do not have this material that we are discussing, to do it with a partner who grabs the runner by the waist.
strength exercises
squat
The squat is the star exercise when it comes to strength training for the lower body.
It is a multi-joint exercise that involves a large part of the muscles of our body, both the lower body and your core or stabilizing muscles.
The squat is an exercise that must be present in any training routine , whatever the objective of the subject and the sport discipline that is intended to improve, because its improvement will be transferred into greater performance.
- Get under an Olympic bar.
- Make a small scapular retraction that allows you to place the bar above the muscles to avoid discomfort in the spine.
- The legs are open to the width of your shoulders.
- The heels must remain fixed on the ground at all times. You must prevent them from rising.
- Make a knee flexion that allows you to lower the hip.
- Try to reach a right angle with your knee and extend your legs to return to the starting position.
sumo deadlift
This variant of the conventional deadlift is very effective if you are trying to gain strength in the inner muscles of your legs; and, in addition, it will reduce the risk of injury.
With this exercise the range of movement is shortened, so it will allow you to move a greater load.
To run it correctly you must:
- Stand with your legs a little more than shoulder width apart.
- The tips of the feet are slightly pointing to the ends, drawing a V shape.
- Grab the barbell or dumbbells inside your legs.
- Squeeze your glute and try to lift the weight off the ground.
side plank
The side plank is one of the best-known abdominal exercises and it will bring strength to your core, essential if you want to achieve a good balance . Let’s not forget that a greater central force will mean that more energy can be transmitted in the impulse of the jumps.
It is an isometric exercise that we can vary by making small elevations of the hip to increase its intensity.
- Lie down on your side on a mat.
- Rest your forearm on the floor, forming a 90-degree angle with your elbow.
- Raise your hips off the ground and leave only your feet supported.
- Keep the position horizontal keeping your back stable and as straight as possible.
- Once the estimated time has been completed, you must change sides to repeat the same procedure.
plyometric lunges
Plyometric or jumping strides are one of the best exercises to improve the strength and endurance of our legs . Therefore, the transfer of this exercise to the triple jump is straightforward.
To execute the exercise correctly, we must seek advice from a physical activity professional so that he or she is the one who controls our movement, since poor execution can cause problems and lead to injuries.
- Hold two dumbbells, one in each of your hands.
- The legs are left with an opening equal to the width of your shoulders.
- Bring one leg forward and bend the knee.
- The leg that remains behind should be flexed in the same way, trying to form a 90 degree angle at the knee.
- Perform a jump to change the position of one leg for the other dynamically and consecutively.
hip-thrust
When we talk about hip thrust, we are talking about one of the best exercises for the development of the gluteus and the back of the leg. It is a fantastic exercise both to gain strength and muscle mass in the legs , since the gluteus is one of the muscles that generates the most power in the triple jump.
To do it properly, you will need:
- Sit on the floor with your shoulder blades resting on a bench.
- the soles of the feet are fixed to the ground.
- You should place a barbell at hip height. You can also start the exercise without any load.
- Perform a hip thrust trying to bring your hips up to horizontal and lift the bar off the ground.
- Return to the starting position.
References
- Physical education plus. Speed. Educacionfisiicaplus (blog) https://educacionfisicaplus.wordpress.com/2013/01/21/la-velocidad/
- popular runners. Series training. (Blog)corredorespopulares.es http://www.corredorespopulares.es/series.php#:~:text=Hacer%20series%20es%20correr%20muy,metros%20de%20recuperation%C3%B3n%20al%20trote.
- Dariopes. (April 18, 2013). Run faster with a parachute. Operaciontransformer.com https://www.operaciontransformer.com/2013/04/18/corre-faster-con-un-paracaidas/?v=3b0903ff8db1
