Part (II)-Hop
The hop is what really tells us if we can make a
good jump or not. Why? It is our first contact with the ground and the triple
jumper almost always lose the speed in his first fall, so to maintain the continuity
from there to the end the athlete will have to keep the speed between jumps. There
are athletes who are able to correct this mistake by putting in balance the
technique with the rhythm and in most cases they can finish with a good jump. To
achieve this goal, the athlete must have worked 95% technique and the approach
has to be 100%
There exists many exercises, but here I want to give
you 3 simple example of what a triple jumper can do to develop the quality
since the first fall,
Please
Note: these exercises are for athletes with a high level, and I want to explain
that these exercises don` t work for all athletes, it is best that you consult
with your coach to find what you need to improve your jumps. These exercises
you can work only in the first phase of the first cycle.
Example:
1- 50m,
continuous bounding in the sand but with shoes (When we use the shoes, not only
we are working on the reaction but also with the balance and stability in the
athlete In addition we are
strengthening at the same time, knees and ankles). We usually work in the sand
without shoes to strengthen your feet, ankle and knee, but my experience taught
me that the athletes only get, 60% power of reaction, and that reaction is not
good enough to make the jumps 100%
2- 50m
continuous single leg hops in the sand with speed (shoes) (Here we also work on
balance and stability but at the same time we are working on combination speed
with the endurance). It is very important that the athlete starts to recognize
when he is losing or wining speed between the jumps
3- Perform
these two exercises, between hurdles, to work the distance. The hurdles must be more or less than 3.50/4m. This distance also depends on the level of
athlete.
For elite athletes, also they can work these two
exercises with weights.
Never forget that working in the sands with shoes
has a lot of risk, so it is very important that your coach is always watching every
workout of this type that you perform in the sand.
Important: to perform these exercises very well, the
athlete must have the core very strong.
