Penultmin Step

[AznJumpr23]

can anyone explain the penulmin step?

[AtownTx-Jurdler]

*Penultimate

basicaly

- the last two steps of the approach are quicker than the previous
- the second to the last step (the penultimate step) is slightly longer than the previous
- the final step increases in stride frequency and is slightly shorter that the penultimate step

this is suppose to minimize loss of horizontal velocity

[aidan]

the function of the second to last step being longer is to get your hips lowered into a jumping position without losing much foward momentum. Then the last short step is used to spring out of the lowered position.. the step is shorter so the jumping leg is under the body when jumping.. if it is in front, a breaking action will occur with a large loss in horizontal and vertical momentum

[AznJumpr23]

how do u get it into ur approach/how do u get good at doin it?

[AtownTx-Jurdler]

i pretty much have the same question
i know what it is,
but i myself have never tried it, or tried to learn it

but my guess anyone'e answer will be is

repetition

[aidan]

just focus on lowering your hips on your second to last step with a slightly elongated step... think about how you run up to jump and touch the basketball rim, or dunk, or whatever... you lower your center of gravity on the second to last step, and then spring out of it explosivly.. and yeah.. repetition never hurts, :P

[AtownTx-Jurdler]

my question is how you master that without losing your mark
i mean if i did that i would have to look down on my last step to make sure i would think

again, i guess repetition can solve it

[AznJumpr23]

yea im with a-town, how can i get good at gettin the step down without messing up my mark? and i no wat ur talkin about with the long short step cuz its wat u gotta do in volleyball

[Ecliptica]

The easiest way is just to go from running on your toes to dropping down flat-footed before your jump. Other than that, there's not much I can help you with, you gotta get a feel for it.

[aidan]

my question is how you master that without losing your mark
i mean if i did that i would have to look down on my last step to make sure i would think

again, i guess repetition can solve it




when you "take your steps" and do a runback, do your last two steps the same way as when you would do it on a real jump (even spring up into the air to make sure you are totally mimicking your normal jump style)... that way, you'll be right on the board when you take ur jumps.

[chingching]

this guy is stepping out alot but it's not neccesarily bad to do what he is doing. he jumped 22'6" on this jump. (looking at the board is a bad thing though)

hope it helps.

http://i14.photobucket.com/albums/a302/aching87/long1.jpg

[aidan]

great example.... you don't have to step out at all; simply increasing your step foward will do the trick; but personally, i think stepping out makes it easier (i do the same thing as in the picture, more or less). This probably ends this thread though, because it explains everything perfectly

a picture is worth a thousand words.

[AznJumpr23]

is stepping out the second to last step?(long step) and the next step would be the short? also wouldnt steppin out make you lose ur balance when u jump?

[aidan]

is stepping out the second to last step?(long step) and the next step would be the short? also wouldnt steppin out make you lose ur balance when u jump?


yes to the first question, and no to the second, assuming you've practiced it... the US long jumper who qualified second.. Dwight Smith? i forget his name.. but he jumps like this, which convinced me that it was a good technique. Before using it, I was jumping low 19's.. the second meet i implimented it, i hit 20'.. not sure if this is what made me jump better, but it certainly didnt hurt, to say the least

[AznJumpr23]

alright i got ya

[BisonHurdler]

my question is how you master that without losing your mark
i mean if i did that i would have to look down on my last step to make sure i would think

again, i guess repetition can solve it



Your approach distance should be virtually identical whether you utilize a "penultimate step" or not. The extra length of the penultimate step should almost perfectly make up for the shorter, final step.



And for those talking about "stepping out", assuming you mean stepping out towards the side, that's a terrible idea. It completely destroys the fundamental idea that in order to maximize jumping distance, horizontal velocity must be maximized. Bringing lateral movement within the transverse plane into the equation is not a good idea at all.

[AtownTx-Jurdler]

Your approach distance should be virtually identical whether you utilize a "penultimate step" or not. The extra length of the penultimate step should almost perfectly make up for the shorter, final step.



And for those talking about "stepping out", assuming you mean stepping out towards the side, that's a terrible idea. It completely destroys the fundamental idea that in order to maximize jumping distance, horizontal velocity must be maximized. Bringing lateral movement within the transverse plane into the equation is not a good idea at all.

how much longer should the pen step be than the normal stride?

and another question

is the pen step really ideal to use for triple jump
i mean the first phase is suppose to be 'low' and to me, it looks like the pen step widens the angle in which you jump

[BisonHurdler]

is the pen step really ideal to use for triple jump
i mean the first phase is suppose to be 'low' and to me, it looks like the pen step widens the angle in which you jump




Ideally, no. Your goal should not be to get much height on your Hop, which means you don't want to be taking off at a high angle. Think of skipping stones across a lake. You may use a very slight one, but nothing like in the LJ.

Many triple jumpers prefer to "run" off the board, leaving their stride pattern unaltered and simply continuing to sprint until their takeoff foot reaches the board, at which point they begin their hop (single arm vs. double arm takeoff is a whole different issue too . . . ). Jumpers like Jonathan Edwards and Mike Conley come to mind here.

Then there are jumpers like Kenny Harrison and Yoelbi Quesada who employ a slightly higher Hop phase, but there is still little, if any, stride lengthening/shortening at the board.

I generally use a VERY slight penultimate step, hardly any difference from a normal step at all, but just enough to slightly lower my hips, not with the goal of getting high off the board, but simply to get my hips in position for a more powerful takeoff in general.

Remember, the key to the triple jump (even much more so than in the long jump) is maintaining horizontal velocity.

[AtownTx-Jurdler]

Ideally, no. Your goal should not be to get much height on your Hop, which means you don't want to be taking off at a high angle. Think of skipping stones across a lake. You may use a very slight one, but nothing like in the LJ.

Many triple jumpers prefer to "run" off the board, leaving their stride pattern unaltered and simply continuing to sprint until their takeoff foot reaches the board, at which point they begin their hop (single arm vs. double arm takeoff is a whole different issue too . . . ). Jumpers like Jonathan Edwards and Mike Conley come to mind here.

Then there are jumpers like Kenny Harrison and Yoelbi Quesada who employ a slightly higher Hop phase, but there is still little, if any, stride lengthening/shortening at the board.

I generally use a VERY slight penultimate step, hardly any difference from a normal step at all, but just enough to slightly lower my hips, not with the goal of getting high off the board, but simply to get my hips in position for a more powerful takeoff in general.

Remember, the key to the triple jump (even much more so than in the long jump) is maintaining horizontal velocity.

yea so pretty much what i thought
thankz :)

[AznJumpr23]

bison hurdler, how would u teach the penultamine step then? how would u get use to extending ur second to last step and then shortening the last?

[Arete]

"Remember, the key to the triple jump (even much more so than in the long jump) is maintaining horizontal velocity."


Is there a chart or formula that correlates (or even approximates) 100 meter speed and triple jump distance?

[NVJumper13]

"Remember, the key to the triple jump (even much more so than in the long jump) is maintaining horizontal velocity."


Is there a chart or formula that correlates (or even approximates) 100 meter speed and triple jump distance?

i don't think it would be possible to make such a chart. it might be able to compile a chart for long jump but the distances would be very inacurate. still, it would be more practical than triple. triple isn't just determined by speed, although it helps a lot. triple is determined much by strength and form and a little bit by height. you just can't predict these things with any accuracy...sorry.