Fundamental jumping tools 3: The 'triple-step'
Lower-body elasticity
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2m 45s
THE WHAT@
The 'triple-step' provides patterning for a walk, run, or anything in between to be initiated into a TWO-FOOTED jump. As the kinetic energy from your walk/run-up translates into greater potential energy in your jump, beyond the coordination itself the practice is also calibrating POWER-MANAGEMENT to ensure that you do not "over-shoot" your landing. Essentially, with a walk/run up you can just further, and so you must "map" this accordingly.
Integral to this is learning the optimal arm-swing-to-step coordination which facilitates optimal recycling of energy from the walk/run-up into the two-footed jump, which essentially occur on the final 3 steps (hence, the 'triple-step'). As this is combined with only TWO swings of the arms (one which initiated the first step, and a second which pairs with the jump), there is a distinctly QUICKER tempo on the SECOND arm-swing which ensures this match is optimally achieved.
Once the coordination is embodied, it can then be plugged back into the precision broad-jump contexts, where, if the coordination is optimal, should ALWAYS result in an increase in broad-jump distance due to the added energy of the walk/run-up contributing to the explosion-phase.
Resource contents:
0:05 - Walking triple-step
1:06 - Walk-up to precision-jump
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