Second Phase??

[HurdlinDuck110]

Alright, so I triple jumped 39'10" the other day with my 2nd phase being all of 2 feet (if that). So my question is, how do I go about extending my second phase without hurting my 1st and 3rd phases? Drills? Plyos? Any help would be awesome.

[aidan]

As far as in the meet goes.. keep your first phase low to the ground.. like someone said in another post, think of triple jumping like skipping a rock in a pond. What often happens is that the jumper will jump too high on his/her first phase, causing him to hit the runway with too much downward force for the same jumping leg to propel him up well again. Also, if one jumps too high on their first phase, they will lose all their momentum upon landing... keep the first phase low, as if you are running off the board; MUCH DIFFERENT than how one would take off from the board long jumping.

As far as training, a lot of having a good strong second phase (besides the most important part about keeping your first phase low and in control) is STRENGTH. Leg presses.. calf raises.. i imagine squats cant hurt either.. even upper body strength training will help you drive through the landing of the first phase to have a good second phase and maintain as much momentum as possible

[eman]

Aidan has most of it right. What you have to remember is that you are doing three jumps not just one and two others to get you into the pit. Most people throw out percentages of 33% 1st phase, 30% 2nd phase and 37% third phase. For 40 feet that would be a 13' 06" 1st, 12' 2nd and a 14' 06" 3rd. Also you need a very strong core as well to do this event so work your abs, back, squat as heavy as you can and dead lift heavy also.

p.s. Speed is the key the more speed you have for the last phase without sacrificing to much distance in the first two phases the better.

[ndamix]

In addition to what has been said about speed and strength, let me also emphasize flexibility. You should be about to stretch your legs out in the second phase to maximize the distance. This will help you with your final phase of the TJ.

Stretches for the legs, lower back, and arms should be included with your bounding and lifting regimens.

[DUKETJ08]

you know how the agent lands in the first matrix after jumping off the roof, with one knee on the ground and the other in front of him. Think of it like that, u have to drive your knee, UP and FOWARD, like you are doing a lunge. And when it gets there hold it, let the ground come to you, if u put ur leg down early u will lose a lot of speed and power

[LAXCoach]

Set out some cones at equal distances, starting with 3 feet between each cone. Start from a standing start and doing a standing TJ hitting each cone with each phase. When you've successfully completed this a few times, move the cones a foot farther apart. Keep progressing, add steps for speed when necessary because you can't maintain form without it. Your form should be absolutely perfect at the beginning, because basically if you can't have good form at that low of a level you might as well take up distance.

edit: Note that at the early stages while you may be able to go beyond each cone don't. Emphasize hitting exactly each cone. This will help to develop control in your jumping.

[SpeedDemon977]

If i was you I would shorten the first phase cause it is to much stress on yur body and then you have to recover through the rest of the jump. Try and do a 14 or 15 foot first phase