Training For The Triple Jump

The
Aston Moore
Way
 Establish Your Technical Style/Model
• Go anywhere in the world, the triple jumps is still just a hop, step
and a jump
– So, what do I mean by technical style style
• Russian Style – Polish Style – American Style

• Once you adopt your technical style, that dictates what you do and
how you implement your training programme
– I am not here to push my style of triple jumping – But I want you to decide
firmly your way of seeing this event.

• I like the way the Cubans put it together (in a general sense)
– I then draw on any number of the models that are out there, depending
on the athlete in front of me.
– I fit the event around the athlete – not the other way around
 How I See The Run Up
• The run-up serves two purposes
– Accuracy – within 5cm
– Horizontal Velocity

• Establishing its rhythm and structure accomplish both

purposes
– First 6-8 strides establish accuracy
– Acceleration continues over the next 3-5 strides as the jumper
transit into upright running and maximum/optimum speed
– The next 5-8 strides is where the jumper begins to prepare for
the take-off
• Steering
 How I see The Hop
• The hop begins with its preparation
– It is not as marked as in the long jump, but a preparation
nevertheless.
– The jumper should be launched forwards and upwards
from the take-off board
• I like to see the free knee being punched forwards and
then drops (almost straight) underneath the athlete
body – as the hopping leg is presented in front of the
body in preparation for the landing
– Female athletes and the free knee
– Arm action, single or double
• In the preparation for the hop landing I ask the athlete
to imagine they are preparing to land from a step
 How I see The Step
• The hop landing is the take-off for the step
– The athlete reach ahead with the stepping leg, then, pull the leg
back toward their centre of mass as they execute a dynamic
landing
• Heel first

• As the hop leg comes into landing, the step leg is swung
and driven into a position in front of the body as the
jumper take-off into the step - to be held there
momentarily.
– Foot underneath knee

• The athlete reach and pull the step leg back toward their
centre of mass as they land to take off into the jump phase
 Phase Ratios/Session Organisation
• Three optimum phases distribution
– Style dependant
– Proper phase distribution can give you immediate performance
improvements

• If either the hop or the step is too long it will affect the “take-off
velocity” of the following phase

• Session Organisation
– Learning takes place only if successful jumps out-weigh unsuccessful
jumps
– Assess strides where learning takes place
• 7 – 9 strides
• Most jumps are performed from this place
• Mixed with jumps of a higher intensity
 My Triple Jump Model
• The picture I have in my mind is:
– A fast attacking run up into a dynamic take-off
– Totally quietness of the upper body in all phases
– Flight positions that prepare the athlete for a
dynamic landing
– Purposeful - fast - reach – pull and extension into
each of the phases (force production)
Plyometric Training For Jumpers

Aston Moore
 Introduction
• There is nothing new in what I am about to disclose about
plyometrics
– Once you understand enough about how plyometric activities works,
you will see that some exercises are just variations on a theme

• I don’t want to spend too much time talking about the physiology
which underpins plyometric training
– To illuminate a room, I don’t need to understand anything about
electricity, all I need to know is how to flip a light switch

• I want to spend most of my time explaining how and why I do what

I do and show you what I look for in these activities

• Made sure I understand the core concept

– Applied them to my philosophy about jump training
 What is Plyometrics?
• Plyometric activity, is a quick powerful movement involving
the Stretch Shortening Cycle (SSC).
– A SSC is when a muscle is stretched before it contracts. This
eccentric - concentric coupling is referred to as the SSC.

• There are two mechanism at work in a SSC

– Stored Elastic Energy
• If a concentric contraction is preceded by a quick eccentric action, the
force generated by the concentric contraction is significantly more
powerful due to stored elastic energy
• How does that work?
– During the eccentric phase, the connective tissue is stretched, and energy is
stored
– As the muscle shortens (concentric contraction), the stores energy is
recovered and contributes to the force the muscle can generate.
 How Does Plyometrics Works
• Stretch Reflex
– Muscle Spindle
• Within the muscle complex there is an organ called the muscle spindle.
• The spindle is sensitive to stretch, and is activated during violent
stretching of the spindle itself and the surrounding muscle fibres.
• Once activated, the spindle sends a signal to the surrounding muscle to
contract, thus relieving the stretch on the spindle
– Golgi Tendon Organ (GTO)
• This is a tension relieving mechanism, which is situated within the
tendons near the point of attachment of the muscle fibre to the tendon.
• When potentially dangerous forces develop in the tendon, the GTO fires
and causes the muscles to relax which limits the amount of tension in the
tendon
– For years I use to wonder how does that help me to become more powerful
 How Does Plyometrics Works?
• The ability to use stored elastic energy is affected by the rate
and magnitude of stretch.
– Muscle power output is enhanced if the preceding eccentric
contraction is of a small range and performed quickly.
• The quick change in direction is the important factor
– Training should be designed to improve the time it takes to switch
between the eccentric contraction and the start of the concentric
contractions.

• Too much energy and therefore power can be lost if knee

flexion too acute or if the amortisation phase is too long.
 Benefits of Plyometric Training
• Better recruitment of motor unit

• Handle greater loads at greater speeds

– The greater the load and stretch in the eccentric phase, the greater power out
put in the subsequent concentric contraction.

• The stretch reflex mechanism increases power output by:

– Recruiting additional fibres that would not normally be recruited in ordinary
concentric contraction.

• The potential inhibition of the GTO.

– GTO limits the amount of force produce within the muscle, its stimulation
threshold becomes the limiting factor.
– With stressful plyometric training the GTO can become less sensitive to stress
and thereby allow greater loads and the potential for greater force to be
developed.
 A Tale of Two Methods
• There are two ways you can put together a plyometric
session
– As a Separate element of training
• Has its own periodisation phases
– Target sub-division of the SSC (eccentric-Isometric-concentric)
• Drawbacks
– heavy on the loads and volumes
– Counter-productive with reference to technical training
– As an Integrated element of training
• It occurred to me that Plyometrics was just another form of
strength training and as such…
– Part of the strength training element which leads to “Power or Explosive
Force”
• Periodised/weaved appropriately within the strength element
• Less interference with the jumps technical elements
 Integrated Plyometric Method
• Many coaches get themselves into trouble with Plyometrics by going to
the end game (DEPTH JUMPS) without following proper progression

• Design a strength training periodised year which included plyometric

activities, with the end goal being the highest expression of “Dynamic
/Explosive Strength”, it should have the following progression:
– Single counter-movement Jumps
– Consecutive Jumps in-place
– Consecutive Jumps with displacement
– Barbell Exercises (Maximum Strength)
– Explosive Jumps with Barbell mixed with plyometrics (Complex/Contract)
– Depth Jumps mixed with barbell exercises (Complex/Contract)
• The demands become increasingly more difficult – each phase prepares
the athlete for the next
 A Tale of Two Methods
Training
Objectives
General Specific

Dynamic Explosive
Dynamic
Strength Strength
Maximum Maximum Strength
Strength Foundation
Strength Strength (consecutive
Complex Complex Speed
Resist 3-5x5x75- (Vertical (Maximum Strength
3-5x5x80- 4-6x3-2x90- jump squats
Method 80% jump squats Strength 3x4-6x70%
90% 95% 20-30%),
50-70%) (2) 2-3x90-
2:1
95%)

Maximal
Vertical Jumps (in-place),

Bounds (40-60m). Hurdle

Explosive Speed
Sub-maximal Hops and
Multiple Consecutive
(Forward &Upwards)

Jumps Onto Box, Box

Jumps with Forward

Hops and Explosive

Singular Maximum

Jumps (Low/High)
Explosive Jumps

Jumps (spaced),

Strength Bounds and

(sub-maximal)
Displacement

Strength Bounds (30- Strength

Hop/Stops

Complex Hurdle
Plyo 40m). Hurdle Complex
(Intensive Jumps
Method Jumps (Depth
Bounds 20- (close)
(close) Jumps)
40m) (Power Sets)
1:2

• The above progression could also be a 3-4

stage LTAD for jumpers
 Integrated Plyometric Method
• Allows you to focus on the engine as well as technique
improvements
– There are times when only plyometrics are done and times
when only gym work is done
– It allows you to teach simple movements while developing
“Explosive Force”
– It allows you to develop “Explosive Force” while building
on movement efficiency

• Recognise that ALL plyometric activities are part of a

continuum
– Reactive Str. Explosive Str.
– It’s not what you do, it’s the way that you do it
 Know What You Are Training For
• Reactive Exercises – (quick response)
– Any exercise that allow you to get off the ground quickly
• What does quickly mean??
• Minimal knee flexion
• Ball of the feet
• Impulse mostly below the knee
– Helps to stiffen the system

• Power Exercises – (medium response)

– Any exercise where both force and suddenness of movement is required in
more or less equal quantities
• Knee Flexion is more acute
• Whole foot contact – most of the time
• Impulse involves a greater use of the hip and knee

• Exercises can be Single or Double

– It doesn’t matter, it’s a question of ability
 What About Volumes
• Plyometrics are strength exercises, therefore the same rules apply
– Repetitions
• 1-3 repetitions = Maximum Force
• 3-5 repetitions = Power
• 7-10 repetitions = Power Endurance

– Sets
• 7-10 = Maximum Force
• 4-6 = Power
• 3-4 = Power Endurance

– Overall Volumes (Per Session)

• 50-75 Contacts = Competition Phase
• 100-150 Contacts = Specific Phase
• 200-300 Contacts = General Phase
 First - Do No Harm
Where the rubber meets the road or your feet hits the ground

• Work from the ground up

– Feet
• Most plyometrics activity with the outcome of “impulse force” should
be executed with a whole foot contact
• Look for signs of feet abnormalities – pronation
– Knees
• Rolling Shins
• Knock Knee
• Proper force absorption
– Relationship Between Torso, Hips and Feet
• Must be aligned
– Upright or Forward lean
DEMONSTRATION
 QUESTIONS?

Aston Moore
Senior National Performance Institute Coach – Horizontal Jumps
M: +44(0)7718526370
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