Pit - Box

Team Warmup (15 Minutes)

Jogging Warmup: 2-3 Laps, Jog Forward, Skip Forward, Jog Backward, Skip Backward, Side Shuffles

Dynamic Warmup: Arm Swings, Leg Swings Side to Side & Front to Back, Glute Kick Run, Straight Leg Bound, High Knee Run, Backwards Run

Team Static Stretch: Shoulder/Chest, Butterfly, Seated Hamstring, Hip Twist, Kneeling Hip Flexor, Quads, Calves

Build-Ups: 3 x 80m – 60%, 80%, 80%

Triple Jump Drills (40 Minutes)

Posture Hops Drill (10 Minutes)

Purpose: Works on the fundamentals of the first hop of the triple jump. Stresses maintaining an upright posture, which is important for staying in control when executing the triple jump.

Setup:  You need enough open area for the jumper to work on continuous hops.

How It Works:

1.  The jumper executes the hop over and over again, working on maintaining the proper claw back (arms behind the back), high knee lift, and upright posture.

Coaching Tips: 

Use this drill to pick out control problems in the initial jump, such as leaning bodies, no knee lift and a lack of arm movement on the hop.
Stress to jumpers that an upright posture is important to maintaining good control as they move into the next phase of the triple jump

Rebound Jump Drill (10 Minutes)

Purpose:  Works on the transition between the second bound and the final jump.

Setup:  You need a box that is 24 inches high and sturdy enough to handle a jumper’s leap.

How It Works:

1.  Starting at the top of the box, the jumper puts his or her arms back, preparing as though they were about to bound forward.

2.  The bound takes place and the jumper lands on the right foot and immediately springs up, lifting the arms for momentum.

3.  At the apex of the jump, the jumper will reach up, swing the legs forward and then bring the arms down and behind for the landing.

Coaching Tips: 

This action should be a fluid motion from start to finish so that the jumper keeps their overall momentum going forward for the best possible jump

Standing Triple Jump Drill (10 Minutes)

Purpose:  Jumper works on the takeoff.

Setup:  Use the normal triple jump pit and approach.

How It Works:

1.  Jumper does a takeoff jump off both feet.

2.  Next, is a single leg support step.

3.  Finally, there is a single-leg support jump off the other leg.

4.  Jumper should alternate between: both feet-right-left and both feet-left-right.

Coaching Tips: 

Make sure the jumper’s arms and legs are synchronized during this drill.

Multiple Triple Jumps Drill (15 Minutes)

Purpose:   Builds rhythm for the steps of the triple jump.

Setup:  You need an open area for the runner to work on continuous triple jumps.

How It Works:

1.  Starting with 2 to 4 strides, the jumper executes a series of repeat triple jumps.
2.  They work on the pattern: L-L-R-L-L-R-L-L (left and right), but instead of landing on two feet for the final jump, the jumper will land on the hop leg and begin again.

Coaching Tips: 

The jumper does not need to be jumping full out during this drill. This drill is more about the pattern, which needs to become ingrained in the jumper’s mind.
Inexperienced jumpers can have some trouble remembering the triple jump step pattern – stress patience and use multiple repetitions of this drill to make sure they learn it.

Team Cooldown (15 Minutes)

Jogging Cool Down (5 Minutes): 1-2 Laps, Jog Forward, Jog Backward, Side Shuffles

200m Walking (5 Minutes): Heel Walk, Backwards Walk

Team Static Stretch (5 Minutes): Shoulder/Chest, Groin, Hips, Quads, Calves

For more drills and practice plans like this, download our complete