This triple jump practice plan focuses on building jump power. We’ll introduce a variety of fun drills to help develop takeoff and landing and apply those skills to match situations.

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Requirements

  • Pit
  • Cone

Team Warmup (10 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 Hop Drill (10 Minutes): Continuous hops over an open area or section of track

Rebound Jump Drill (10 Minutes): Jumper starts on box that is 24 inches high

Standing Triple Jump Drill (10 Minutes): Start with a takeoff jump off of both feet – alternate both feet-right-left and both feet-left-right

Multiple Triple Jumps Drill (10 Minutes): Jumper executes a series of repeat triple jumps in open area


Team Cooldown (10 Minutes)

Jogging Cool Down (3 Minutes): 1-2 Laps, Jog Forward, Jog Backward, Side Shuffles

200m Walking (3 Minutes): Heel Walk, Backwards Walk

Team Static Stretch (4 Minutes): Shoulder/Chest, Groin, Hips, Quads, Calves