Long/Triple jump advice and distances

[LJumper21]

Does anybody have any advice for improving long and triple jump distances? I only have about 33 for triple and high 15's for long.. my goals are 34 and mid 16.

[Mansfield]

for long jump get as much speed on the runway as you can

I cant really help with triple w/o seeing you jump, but make sure in the first phase, you drive the knee out and make it parallel, upon landing the knee/leg should have been brought back and then you want to drive that leg out again, then make sure you use your arms in the last phase. Make sure you always are over your legs and not leaning forward or reaching with you legs. When you get better at this, you can try to cycle your legs through during the first phase. Just try and maintain momentum during the jump. Triple jump has many things that need mastering and once you get all the little parts out together, your distances can improve a lot.