1. Know the Rules
If you ever played hopscotch as child, that motion is similar to the triple jump. The triple jump consists of a hop, step and then a jump. For the hop, you must land on the foot used for takeoff. In the step, a jumper lands on the opposite foot used to takeoff after the hop. Finally, you jump off the foot used to land on the step. If any part of your body other than the feet touches the ground during the jump, if you start the jump past the marked line, or if you get outside the lane, it will result in a scratch. Disqualification occurs after three scratches. Lastly, be sure to exit through the back of the pit, and do not walk through your jump mark in the pit.
2. Need for Speed
The run up to the triple jump is often lost in the focus on technique. If the runner does not gain enough momentum, it will result in a poor triple jump. It is typical to take four to six steps depending on the length of the running gait. Faster athletes often take longer to attain maximum speed on the jump because of the range of their speed. Slower athletes take less time to achieve maximum velocity on the track. A jumper should get faster with each step, but not so fast that he is out of control. To attain the most controlled speed, you need to keep a relaxed upright posture with centered pelvic position and keep the steps flat as you approach the jump.
3. One at a Time
Unlike the long jump, in a triple jump you want to move one arm at a time until the final jump. Use the landing side arm to propel you to the next step of the jump. Then, at the final jump stage of the triple, you want throw both your arms forward to achieve maximum distance on the triple jump. The arm movement in the triple jump is similar to a normal running motion.
4. Jump Squarely
Remember, you want to be as balanced and square as possible. Because of the unique movements required during the jump, you need proper balance to maintain momentum and power to complete the jump. Steady and even strides during takeoff help you keep this balance. If your steps are off, the jump will be, as well.
5. Just the Jump
If you are new to the triple jump, try practicing just the triple jump portion without the approach in order to get comfortable with the motions and fundamentals. Then, when you think you are ready, incorporate the entire triple jump into the field training. Concentrate on the fundamentals of the jump, such as arm motion and foot placement, because it can feel awkward at first.
