Triple Jump- Skill Analysis
Our skill analysis will break down the triple jump into five components. The five components are the run, hop, step, jump, and land. We will provide a few key elements for successfully completing the triple jump. We will also provide teaching cues for making the process of learning the triple jump easier to understand and execute.
Preparatory
Run
· Decide which leg you are going to take off with, right or left, whichever feels more comfortable. *
· Run fast enough for a strong hop off takeoff board.
· You need to generate good speed but it does not have to be all out speed.
· Begin to accelerate your run in the last four strides.
· Pump arms strongly during your last four strides to generate more momentum. *
· Hit board under control with good speed.
· You should be standing tall and continue sprinting off the board into the hop phase.
· Bring arms back and thrust them up forward to shoulder height at moment of takeoff for hop.
· Hands stop at about chin level and your arms should be slightly flexed.
Execution
Hop
· Move body forward and up, not up and forward.*
· Keep body upright.
· Rotate heel of hop leg under the buttocks and extend that leg forward as far as possible.
· As the foot is about to land it should be flattened so that the foot will flow into the next phase. *
· This action allows you to stretch into the step or jump phase.
· Use a double arm take-off and thrust your arms back and down.
· As soon as your right foot touches the ground swing arms up to generate momentum for the step.
Step
· Bring the leg opposite of the hop leg forward.
· Keep body upright so upper body is perpendicular to the ground.
· Upper leg parallel to the ground.
· Lower leg positioned so the toes are just ahead of the knee.
· Pull arms back to prepare for double arm action into the jump phase.
· Jumper extends lower leg and reaches the leg out as far as possible.
· Foot should hit the ground almost flat-footed. *
Follow Through
Jump and Land
· Arms are pulled through with a punch. *
· Try to get as high as possible.
· Reach arms up and then extend them forward.
· Feet are extended so that the heels lead the way into the pit.
*Represents teaching cues
Teaching Cues
· Choose your STRONGEST leg before run
· Use MOMENTUM for distance
· Go FORWARD not up
· Keep landing foot FLAT
· Pull arms through like a PUNCH when jumping
Lead Up Activities
A lead up activity for middle school students would be to perform the triple jump at varying speeds and distances according to how comfortable the students feel with the triple jump. Stay on the same leg, with a single arm action. As the jumper lifts off the jumping leg, he or she brings the thigh parallel and, as that leg returns to the ground, the opposite knee comes from the behind position and forward as it would in the step phase. Continue the same action into the step and jump phase at a speed and distance that is comfortable (Rogers, Joseph 166).
Two lead up activities for high school students would be slightly more in depth involving more sequences of steps, jumps, and leg transfers. While hopping the students would pause and hold their position on one foot and then continue transferring weight to each foot. For example a foot sequence could look like; R-R-L-Pause, L-L-R-Pause, R-R-L-L-R-Pause.
The second high school activity would involve using eight inch boxes spread fifteen to twenty feet apart in a straight line. Students will use a combination of steps that were previously learned, for example R-L-R-L down the track while they hop over the boxes making their way down the sand pit. This activity helps improve aggressive hopping technique over a distance.
High School Box Jumps
Bibliography
1. Ecker, Tom & Hay, Jim & Wilt, Fred (1974). Olympic Track and Field Techniques. New York: Parker Publishing Company.
2. Foreman, Ken (1982). Coaching Track and Field Techniques. Duluth, Iowa: Wm.C. Brown Company Publishers.
3. Rogers, Joseph (2000). USA Track & Field Coaching Manual. Champaign, Illinois: Human Kinetics.
4. Santos, Jim & Shannon, Ken (1991). Track, the Field Events. New York: Winners Circle Books.
5. Teaching the Triple Jump. Retrieved February 11, 2009, from http://homepage.mac.com/parktrack/TripleJump.pdf.
Our skill analysis will break down the triple jump into five components. The five components are the run, hop, step, jump, and land. We will provide a few key elements for successfully completing the triple jump. We will also provide teaching cues for making the process of learning the triple jump easier to understand and execute.
Preparatory
Run
· Decide which leg you are going to take off with, right or left, whichever feels more comfortable. *
· Run fast enough for a strong hop off takeoff board.
· You need to generate good speed but it does not have to be all out speed.
· Begin to accelerate your run in the last four strides.
· Pump arms strongly during your last four strides to generate more momentum. *
· Hit board under control with good speed.
· You should be standing tall and continue sprinting off the board into the hop phase.
· Bring arms back and thrust them up forward to shoulder height at moment of takeoff for hop.
· Hands stop at about chin level and your arms should be slightly flexed.
Execution
Hop
· Move body forward and up, not up and forward.*
· Keep body upright.
· Rotate heel of hop leg under the buttocks and extend that leg forward as far as possible.
· As the foot is about to land it should be flattened so that the foot will flow into the next phase. *
· This action allows you to stretch into the step or jump phase.
· Use a double arm take-off and thrust your arms back and down.
· As soon as your right foot touches the ground swing arms up to generate momentum for the step.
Step
· Bring the leg opposite of the hop leg forward.
· Keep body upright so upper body is perpendicular to the ground.
· Upper leg parallel to the ground.
· Lower leg positioned so the toes are just ahead of the knee.
· Pull arms back to prepare for double arm action into the jump phase.
· Jumper extends lower leg and reaches the leg out as far as possible.
· Foot should hit the ground almost flat-footed. *
Follow Through
Jump and Land
· Arms are pulled through with a punch. *
· Try to get as high as possible.
· Reach arms up and then extend them forward.
· Feet are extended so that the heels lead the way into the pit.
*Represents teaching cues
Teaching Cues
· Choose your STRONGEST leg before run
· Use MOMENTUM for distance
· Go FORWARD not up
· Keep landing foot FLAT
· Pull arms through like a PUNCH when jumping
Lead Up Activities
A lead up activity for middle school students would be to perform the triple jump at varying speeds and distances according to how comfortable the students feel with the triple jump. Stay on the same leg, with a single arm action. As the jumper lifts off the jumping leg, he or she brings the thigh parallel and, as that leg returns to the ground, the opposite knee comes from the behind position and forward as it would in the step phase. Continue the same action into the step and jump phase at a speed and distance that is comfortable (Rogers, Joseph 166).
Two lead up activities for high school students would be slightly more in depth involving more sequences of steps, jumps, and leg transfers. While hopping the students would pause and hold their position on one foot and then continue transferring weight to each foot. For example a foot sequence could look like; R-R-L-Pause, L-L-R-Pause, R-R-L-L-R-Pause.
The second high school activity would involve using eight inch boxes spread fifteen to twenty feet apart in a straight line. Students will use a combination of steps that were previously learned, for example R-L-R-L down the track while they hop over the boxes making their way down the sand pit. This activity helps improve aggressive hopping technique over a distance.
High School Box Jumps
Bibliography
1. Ecker, Tom & Hay, Jim & Wilt, Fred (1974). Olympic Track and Field Techniques. New York: Parker Publishing Company.
2. Foreman, Ken (1982). Coaching Track and Field Techniques. Duluth, Iowa: Wm.C. Brown Company Publishers.
3. Rogers, Joseph (2000). USA Track & Field Coaching Manual. Champaign, Illinois: Human Kinetics.
4. Santos, Jim & Shannon, Ken (1991). Track, the Field Events. New York: Winners Circle Books.
5. Teaching the Triple Jump. Retrieved February 11, 2009, from http://homepage.mac.com/parktrack/TripleJump.pdf.
