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Full TJ
TJ Philosophy
• Push or Pull - Quad vs. Hamstring• Front side distance at touchdown
of each phase is very important• Takeoff angle of each phaseFoot Selection:Jump foot selection
Coordinated Foot – Most use this foot Strong Foot Either can work, try both
Where to Start
• Standing Triple Jump• Focus on these big things
- Posture is most important. No butt out or chest down.
- Drop free leg in front of body not behind.
- Be a bouncy ball not a hammer.- Feet should land flat on each
phase or like a rocking chair.
Where to Go
• 2, 4 and 6 step triple jumps.• Focus on these big things
- Posture is most important. No butt out or chest down.
- Drop free leg in front of body not behind.
- Free leg needs to be long and swinging. Don’t focus on knee drive.
Aggressive Push Off Board If a triple jumper pushes off the board correctly you
will see their quadriceps move backward significantly at takeoff.
If a triple jumper pushes completely off the board their jump knee will straighten out.
If you push off the board completely you will see great displacement of the hips in front of the board.
If you push off the board aggressively and completely the foot will continue to move backwards and up once you leave the board.
Aggressive Push Off
Bad Push Off
Hop Phase Additional Thoughts Your body should not rise until you are over your foot• Wait to push until ankle rolls over foot and is acute with the
ground
Horizontal Velocity• Single arm vs. double arm
Posture• Be tall with head and chest up
Displacement• Leave foot on board for as long as possible• Aggressive hip extension off board • Free leg thigh should lead takeoff • Be patient and don’t rush the takeoff
Hop
Hop Phase Cues Continue to be aggressive off of the board Push aggressively off of the board Free leg hip should move forward at takeoff Top of quad should push forward and out Straighten leg off of board Feel free leg push out in front of you Split the knees far apart at takeoff Leave foot on the board as long as possible Think of the board like a pool of honey and your foot
will be stuck on it a little longer Feel chest in front of board at takeoff
TJ 2nd Phase If push is sufficient off of board the foot should
come through naturally and fall in the correct place. I don’t cue jump leg pulling through.
Landing should be flat or a rolling like action. Hip height is very important in this phase. • The higher your hips the faster you can get on and off of
the ground.
• Neutral hips are also very important in this phase.
The quad should turn on before contact with the ground to help with stiffness.• Dorsiflexion of the foot is important as well for stability
purposes.
TJ 2nd Phase Continued The “give” in your support leg should be minimal
so the athlete doesn’t get buried or collapse. The free leg should come through in a long
extended position to help with posture.• I cue the foot to come through first along the ground
and the knee will follow.
Exit Angle• The focus on this phase should be straight up when
exiting the 2nd phase.
Arm Action• Single or Double Arm Action
Step
2nd Phase Errors
• Giving too much (spending too much time on the ground)
• Foot lands too far underneath center of mass
• Chest leaning forward too much
• Knee drives up instead of leg coming through first with foot low
2nd Phase Cues Stick foot out and keep foot dorsiflexed Turn quad on by straightening leg before hitting
ground Catch and push like a spring Bring free leg foot through first then knee Free leg should come through long like a
pendulum Free leg hip should move forward and up Push straight up Body should be solid when you hit the ground
TJ CurriculumWeeks 1 – 4: Mostly working with 0-4 step triple jump approaches.
Weeks 5 – 8: Mostly working with 4-6 step triple jump approaches.
Weeks 9 – 18: Mostly working with 6-8 step triple jump approaches.
TJ Drills
