Triple Jump A HOLISTIC APPROACH TO TRAINING TRAVIS J. GEOPFERT UNIVERSITY OF ARKANSAS / ASSISTANT COACH TRACKWIRED, INC / CO_FOUNDER

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1 Triple Jump A HOLISTIC APPROACH TO TRAINING TRAVIS J. GEOPFERT UNIVERSITY OF ARKANSAS / ASSISTANT COACH TRACKWIRED, INC / CO_FOUNDER

2 Build a Base: Running Lifting Plyometrics

3 Creating A Plan Macrocycle-Mesocycle-Microcycle (Training Builder/Workout Creation)

4 Build a Base: Running Do modified versions of sprint workouts. Start by creating a base. (Get athlete into shape). As conditioning improves gradually increase intensity of workouts. Use approach work as part of running workout. (Rhythm Approaches). Ingrain good sprint mechanics. Do sprint drills daily. (Knee up, heel up, toe up).

5 Phase I Example Week Sunday Monday Tuesday Wednesday Thursday Friday Saturday Day off LS 2x(4x200) SS & Jumps. 2x(4x150) 2 min and 4 min. rest. 21 and 28 pace. Sprint Drills- Cone drills. 1xStationary bounding. 1xMed Ball Routine. Lift. Core strength Sprint Drills Workout- 60% LS=6x300 SS and Jumps. =6x200 Rest=2-3 min. 30 paces Falling Accelerations 1 x Stationary bounding. 1 x Med Ball. 1 x MB Hops. Lift. Sprint Drills Hills- LS= 6x150m SS=6x100m Rest= walk down and 4-5 min. Lift. Adapted Yoga.

6 Build a Base: Lifting Develop Core Strength. Focus on stabilizing muscles using: Medicine balls, physio-balls, and basic abdominal and lower back strengthening exercises. Develop Eccentric Strength. The strength that lowers the weight is just as important as the strength to push it back up. Use program with Olympic Lifts. Examples: power cleans, power snatch, clean pulls, and push-jerk. Essential to teach these lifts correctly. Train smart. We are not trying to get big! We are trying to gain explosiveness. Lifting is supplementary to track work.

7 Organize a lifting plan

8 STRENGTH / POWER Potentiation Work Medicine Ball General Med Ball Routine 5k + 3k x 6 Over-Head Back. 1 x 6 Lunge Toss (3 each leg) 1 x 6 Chest Pass 1 x 6 Hammer Toss 1 x 6 Walking Slams

9 STRENGTH / POWER Acceleration Development Acceleration Models Falling Accelerations 1 x 10m Falling start stand. 1 x 10m Falling start loaded. 1 x 10m Shoulder push start. Ladder Accelerations 1 x acceleration ladder crouch start. 1 x acceleration ladder 3 point start. 1 x Acceleration ladder 4 point start. Ground Based Accelerations 1 x 10m Push up start. 1 x 10m Bounce Start. 1 x 10m Mountain Climber. 1 x 10m 4 point start. Contrast Accelerations 30m crouch start with resistance. 30m block start or crouch start. 30m crouch start with resistance. 30m block start or crouch start.

10 Build a Base: Plyometrics Lower Intensity Plyometric Training. Examples: Ankle Hops, Tuck Jumps, Squat Jumps, Low-box Jumps, Power Skips. (Use these plyo s to build up to the bounding routine). Bounding Routine. Bounding w/ speed is Triple Jumping! 30m alternate leg bound.. 10 RRLL 5 Right Leg Bound 5 Left Leg Bound 10 RRL 30m alternate leg bound Train smart! Stay on level grass as much as possible. Keep Plyo s to twice a week. Do not overdue it.

11 Proper Technique and Training Performing and Perfecting Training Techniques and Routines

12 Developing an Approach Blind 10 step approach. Do this off of runway. Coach uses chalk to mark 5 th step. (Only count contacts of take-off foot. Step 1, step 2, step 3 etc.) Consistent first 2 steps. Good rhythm. Athlete can not change approach to adjust for board. Move 10 step approach to runway. Measure distance of most consistent chalk mark to the start point. Measure this distance on triple jump runway. The 5 step approach is used for most practice jumps. Have athlete master the rhythm of 5 step approach. Blind 14 step approach. Same rhythm and process as 5 step approach, only add 2 more steps ( 2 lefts or 2 rights) to create more speed at take-off. Move 14 step approach to runway. Only allow athlete to use maximum controllable speed! Hips tall at take-off, and good rhythm are essential.

13 Technique Overview Approach Development - 20/10/10 Drill and Check Mark System.

14 Triple Jump Drills/ Test Standing Triple Jump. Standing 5 bound jump. Running RRLRL land. Box Drills. 5 boxes. Box Drills 2 boxes. Far apart! Short approach jumps working on particular phases. Hammer through glute. Mark visual distances to reach on each phase.

15 Triple Jumping From 10 and 14 Steps 10 step triple jump. Learn the full jump one phase at a time. Once 1 st phase (hop phase) is mastered move to 2 nd phase (step phase). When first two phases look technically sound then move to full jumps including the 3 rd phase (jump phase). 14 step full triple jump. Move to the full approach only after athlete has developed good technique with 5 step. Once again, develop good technique one phase at a time. Control the first phase. Distance percentage is roughly 35% for hop, 30% for step and 35% for jump.

16 Bringing it all together. Athlete must be in good physical condition. Teach athlete how to bound. Master standing TJ, then progress to 2, 5, and 10 meter run-up triple jumps. Develop a relaxed consistent 5 step approach. Most practice jumps are from this approach. Perfect the 5 step full triple jumps in practice. CONTROL 1 st PHASE! Continually work on rhythm of full approach. Progress to full approach jumps after 5 step is mastered. MAXIMUM CONTROLLABLE SPEED!

17 Points of Emphasis Work 1 phase at a time from full approach. Once a certain proficiency is learned, then transition to the next phase. Use only maximum controllable speed. Control the distance of the first phase. It will pay off in the end. Maintain horizontal velocity. Level hips through jump. Hammer through Glute!! Don t reach with heal. Practice jumps are used for technique, not for distance. Good technique will eventually create good distance. PATIENCE! PATIENCE! PATIENCE! It takes time to develop a quality triple jumper. Progressively eliminate the weaknesses, it won t happen overnight. Good Luck and Have Fun!

18 SUNDAY Monday TUESDAY WEDNESDAY THURSDAY FRIDAY 410 x rhythms as part of warm up every day for HJ.. Day off 2750 Hops 800 Bound 120 med ball 2600m 175 take offs. 5 8x200m 30 sec. pace. 2min. rest. 500 HOPS 6 HJ 10 x high jump rhythm approaches. High Jump day. 5x5h 3 step take offs 2-3x bounding 3.2m 1x 5+5 med ball 500 HOPS Accel development. 4x20m displacement. LJ landing work. 2-3 x bounding 3.2m 1 x med ball. 500Hops m ins/outs. Walk back recovery. 20/10 style. On grass. 8 Technical Day. Circle drills. Hurdle pops. HJ Rhythym runs x5h 3 step take offs 2-3 x bounding 3.2m. 1 x med ball HOPS LJ- 10 take offs from 10 steps. FINISH TAKE OFF> 2 x bounding 3.2m. 1 x med ball. 500 HOPS. Jarrion- 1 x bound 2 x mb 9 200m HILL RACE. 500 HOPS SATURD AY rhythm approaches. 5x5 42 hurdle take offs. 2-3 x bounding x bounding HOPS 11 Day off 3000 Hops 900 bound 120 med ball 2100m running 200 take offs 18 Regression WK.. Shakeout STRETCH DAILY x 150s INS/OUTS 30/ min. 550 HOPS x 150 shakeout style. Test. 13approach work off runway. 4x 15/10 LJ 4 x 20/10/10 2-3x bounding 3.2m 1x 5+5MB 550 HOPS 4x20/10/10accel/tra nsition 3x bounding 3.2m 1x MB 550 HOPS 20 2 x 5 med ball Test day?? 3 x 50 V- Sits. 3x50 back hypers m strides on grass walk back recovery. 550 Hops x 100m hills. Core work. 15 Jump day. 4 step. 2 x bounding3.2m. 1x 5+5 MB. 5x5h 3 step take offs. 550 HOPS. 550 HOPS 22 Thanksgiving Day off. 16 Rhythm work. 2x4x120m pace 1:30 and 4 min. Walk back recovery x 100m strides jog back recovery 3 x 50 V- Sits. 3x50 back hypers x bounding 550 HOPS 24 Shakeout. 300 hops

19 What When - How to do it

20 Questions? TRAVIS J. GEOPFERT UNIVERSITY OF ARKANSAS / ASSISTANT COACH TRACKWIRED, INC / CO_FOUNDER

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