Coach ,

When coaching the jumps there are many variables it takes to make a quality jump such as acceleration to top speed, transition to a takeoff, and finally coming to a controlled landing. All three of these are vital to quality attempts.   

So many times coaches try to overtrain our athletes which can reinforce bad habits. This simple and effective technique below helps promote the double arm swing and forceful knee drive that accompanies quality attempts in the long and triple jump. 

As you know, galloping is a staple movement when coaching the jumps in track and field. It is a series of repeated single-leg jumps using rolling or heel-toe contacts. There are endless variations and applications to this movement that enhance peak performance in the jumps.

#1 Specific Plyometric to Perfect the Long/Triple Jump

Here is an example of perfecting the galloping technique from Coach Rob Assise from Feed the Cats with double-arm motion for high jumpers and triple jumpers. 

(Click on image for video).

Galloping Double Arm (HJ-TJ)

A major benefit of this technique is that it allows athletes to spend a longer time applying force to the ground and allowing them to propel themselves higher. Some computer simulations of triple jumping have shown that this double arm technique is optimal and effective for longer distances. 

#2 Promoting Rhythm on the Runway

Managing your practice time and implementing a teaching program is vital to the success of a jumper in track and field and of course that’s true when working on rhythm. 

Texas Tech University jumps coach, James Thomas introduces a 4-step, 6-step, and 8-step approach working stride rhythm on the runway as well as different hit zones to build a consistent rhythm.  

The rhythm on the approach is important to the success of you hitting the board on takeoff and improving distances in the jumps. (Click on image for video).

Triple Jump Teaching Program

#3 Incorporating the Two Box Takeoff  

Below is an example of effective takeoff drills that are demonstrated using boxes to improve body alignment and jumping power. 

University of Arkansas jumps coach Travis Geopfert outlines the importance of utilizing a two-box takeoff. The first box is for pushing through the penultimate step, while the second box is used for being quick on the take off and jumping. 

The second box also helps the jumper catch their hips on the rise of the take off. This is the best drill that you can use to teach any of your athletes to jump correctly. (Click on image for video).

Exercise 1- Box Take Off Drill

Putting an emphasis on specific plyometrics, adding rhythm to the runway, and implementing box jumps on the takeoff will increase training productivity in the jumps.

Keep perfecting your craft, 

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