Long and Triple Help

[AznJumpr23]

Hey...im a freshmen and obviously do the long and triple
Spring PR Long = 18'4
Spring PR Triple = 35'4 (started triple towards the end of season)
(started out pretty good in the begginning of the season and towards the end of the season kept on faulting by less then a toe and could've had better prs, but wateva)
My seasons done now and i am planning on training and working on those two events all off season until indoor....i dont really no how to train or wat do to so do you guys have ne workouts, drills, or nething i can do to work on my jumps?

I also want to start learning the hitch kick this summer and basically get it down by indoor....any tips, drills, etc to help me learn and do the hitchkick?

Thanks

[Mansfield]

do not hitchkick. unless you are over 23 feet it wont help with ****

[aidan]

23'? usually what ive read is once you are over 20', it is not a bad idea to start learning it... regardless.. 18' is not far enough to make it worth your while to hitchkick

[AznJumpr23]

ive been in the 19s before but faulted by less than a toe.....
my goal for next year is atleast 20 and atleast 39
*ne workouts? exercises? drills? to help me improve

Say i started learning the hitch now, would i be able to get in the 20s next year?

[Mansfield]

get into the 20s without a hang, then learn hitch. the results will be better

theres a drill you can do with your coach to help your landing, first get a chair and put it in the jump pit, sit in the chair, then have your coach pull the chair away and push you slightly. the goal here is to bring your butt to your heels, which adds to your jump

one of my coaches told me this story. he was standing on the opposite end of the track from the jumping pits when he heard this noise like a gunshot, which startled him. when he looked, a girl who long jumped had landed incorrectly and her shin had broken and was sticking out of her skin...soo land correctly :cool:

also, though it may sound stupid, when you're running own the runway, think positive thoughts about your oncoming jump

[Run-n-Jump]

either that or think of thoughts that would make you really really mad ... lol .. works in the movies

[AznJumpr23]

either that or think of thoughts that would make you really really mad ... lol .. works in the movies

lol, i prefer the happy place one......being mad usually messes up my jumps

Question: What are plyos? i no it sounds stupid and ive prolly done it before but what exactly are plyos and what do they do?

[hurdler777]

do not hitchkick. unless you are over 23 feet it wont help with ****


Its ok to hitchkick if it comes naturally. Just dont try to force it because then it will probably just hurt your jump. If it feels right, then go with it, but dont try and force yourself to do it.

For training this summer you should be heavy into the plyos and drills. Walking lunges where you jump each step are great. Work on your explosiveness, and strengthing your hips and core body. Its never a bad idea to buy one of those vertical leap training programs and do that. It would definitely help, and some of the drills in those programs will help you in almost all aspects of your jump.

[AznJumpr23]

Hurdler777 wat are plyos i can do at home without much equipment???
Wat kinda of lifting will help too? and i use to hang but always had a lil hitch and since the seasons been done ive been doing pop ups like crazy and have hitched a lot more than in season......how do u exactly hitch? to make sure im doing it rite and not doing sumthing that can hurt my jump....thanx

[Mansfield]

skips for height, skips for distance, hurdle hops, rocket jumps, bounds, deions[straight leg bounding], straight leg bounding for distance

[hurdler777]

All the plyos that Mansfield just said are great. Try to maximize distance when doing those. Also, like I said before, bounding lunges will help a lot.

With weight lifting, hang cleans are a great help, and will tremendously help your explosiveness, if you have access to a gym, i would try to do those twice a week. Squats, and weighted lunges are also good too.

Its a bit difficult to explain exactly how to hitch kick. For me, it has always been kind of a natural feeling, and Im sure that you will get there as well.

I take off my left foot and obviously drive my right knee up. After my knee has peaked, my leg kicks out a little in front of me almost like a hurdle drill. It then comes back and swings under my body and I whip it forward, out and around.

I guess thats the best I can explain it. Hope it helps.

[AznJumpr23]

alright thanx mansfeild and hurdler777

[eliteLj22+]

hurdler777 or any1 else, can u explain wut a hang clean is please?

[AznJumpr23]

yea is that when u get in an RDL and then a quick snap bringin the bar to ur shoulders and then over ur head?

[Ecliptica]

Nah, that's a clean and jerk.

A hang clean is just like a power clean only you start with the bar already in the air.

[hurdler777]

Yes, a hang clean is simple. You start resting the bar just above you knees, be sure to keep your chest out. With a quick burst, using as much legs as possible, you flip the bar strait up, and then get your weight under it.

Don't try to do it all with your arms, and be sure to keep your back arched. Improper form will give you a very sore back, so if you are around a trainer or anything I would suggest having him watch you.

Here is a link on how to do it properly.

http://www.exrx.net/WeightExercises/OlympicLifts/HangClean.html

[lollazyboiy]

work on plyo's alot!!!

[Mansfield]

work on plyo's alot!!!if u want to go jump like 20+..u need to work on ur explosions..and keep ur shins healthy haha..i woulda been able to jump like 21-22 ft this yr but then i had shin splints and when i try to explode..my shins give up..but the things u actually need to do is work on explosions with cleans.. then ur spring with bounds..but for tripple my pr was like 39 somethin or 40 i forgot...most people 2nd phaises r like 5 ft becuz they cant stride...u need to work on ur stride with the lunge stretch....work on the first 2 phaises before u should do all 3 phaises...if u jumping like 19 in the long..u should jump like 17-19 phaise 1,10-14phaise 2,and 17-18 phaise 3..
Your long jump pr has little to do with your triple jump pr, to the effect that you cant know a persons triple jump goal area just by knowing the long jump pr. It is important to even out the phases and making sure the last phase is longest. If your first phase is longest, the simple answer is change it. If you want to see imporovement, the proper technique is required. Of course when the first phase distance is shortened a person's jump distance may go down, but it will benefit the distance in the long run. If you teach the muscles the wrong way to do something, it will be difficult to learn a new way later. So try to learn the correct technique as soon as possible. Im not sure of the exact percentages, it was in another thread, but the last phase is longest, first phase is next longest, and second phase usually shortest.

[aidan]

work on plyo's alot!!!if u want to go jump like 20+..u need to work on ur explosions..and keep ur shins healthy haha..i woulda been able to jump like 21-22 ft this yr but then i had shin splints and when i try to explode..my shins give up..but the things u actually need to do is work on explosions with cleans.. then ur spring with bounds..but for tripple my pr was like 39 somethin or 40 i forgot...most people 2nd phaises r like 5 ft becuz they cant stride...u need to work on ur stride with the lunge stretch....work on the first 2 phaises before u should do all 3 phaises...if u jumping like 19 in the long..u should jump like 17-19 phaise 1,10-14phaise 2,and 17-18 phaise 3..


please dont give advice if you dont know what you are talking about..

if you are a 19 foot long jumper, you should not jump 19 feet on ur first phase in triple jump.. first of all... its impossible, unless u want to land on the track on ur ass..

secondly, for a 19 foot long jumper with average form.. you should be looking for triple jump phases around 14-12.5-14.. this would give you a 40'6" jump, which pretty much corresponds with a 19' long jump.. no matter how far you can triple jump though, the same ratio should be used for jump length as mansfield just said.... basically.. 35%-30%-35% is how far each phase will be..

work on keeping the first two phases low and long, stretching your legs out in the air to increase distance.. do not jump high on either phase, rather stay low to conserve momentum.. the last phase.. is just a long jump.. just jump as high as you can, and your momentum will do the rest

hope this helps!

[AznJumpr23]

so basically what to do to get better at long and triple is........
hang cleans
plyometrics
weight training
form work
?????
ne thing else?

[lollazyboiy]

so basically what to do to get better at long and triple is........
hang cleans
plyometrics
weight training
form work
?????
ne thing else?
If u have a jump coach..u should ask that person if they can train u over the summer..or ask them wut can i do to improve..

[AznJumpr23]

If u have a jump coach..u should ask that person if they can train u over the summer..or ask them wut can i do to improve..

u didnt really answer my question..........its a good idea ill prolly ask my jump coach tomorrow but do i get better at long jump by doing plyos, lj/tj workouts, hang cleans, and weight training for my legs?

[aidan]

if you are at all overweight, loose weight.. ive been adding in 1 or 2 4-6 mile runs to drop some pounds.. i always use this as an analogy.. think about how much harder it would be to jump with a ten pound weight on your back.. now think about how much easier it would be to jump if you lost ten pounds of fat (assuming you have 10 to start with)... just a penny for your thoughts.. hope it helps

[lollazyboiy]

u didnt really answer my question..........its a good idea ill prolly ask my jump coach tomorrow but do i get better at long jump by doing plyos, lj/tj workouts, hang cleans, and weight training for my legs?


it will help for both..and yes if u r overweight..run 4-6 miles and loose sum of it..

[AznJumpr23]

i wouldnt say im overweight, i weight about 155 but with the loosing weight thing i already wanted to start loosing weight, i want to get down to 140-145
the good thing is ill get money from my parents cuz they dont think ill have the disipline to do it....100 BUCKS!!!! so jus run distance to loose weight? nothing else?
ive been running a mile a day for about a week n a half

thanx for the anology aidan, makes sense

edit: i wanna lose weight but gain muscle strenth without being jacked, is that possible? how do i do it?

[Mansfield]

if you lose 10 pounds of fat and gain 10 pounds of muscle, you will weigh the same ;)

[AznJumpr23]

what i meant was can i lose weight but gain muscle strength? without gaining ne more weight from gainin muscle mass?

also, wat are the top 8 plyos that i can do???
top as in the 8 plyos that helps and works the most

[Sprints07]

Really work on your strides, and phases of the jumps.. If you get the many hurdles and find some drills to do with them, it helps a lot... also strengthen your calves a lot, with strength shoes or lots of weighted calf raises. Do a lot of box jumps... To lose weight- Run more than a mile a day, at least run two(AT LEAST) to get stronger, do lighter weight and many reps, and you wont gain much if any weight, youll get more toned and stronger.

[rebeljumper]

muscle is faster then fat

[AznJumpr23]

so running 2-4 miles a day would help me lose the weight and lifting a lot with a little weight will get me toned and stronger but wont make me gain ne more weight???

[Mansfield]

also, wat are the top 8 plyos that i can do???
top as in the 8 plyos that helps and works the most
in no order: hurdle hops, bounding for distance, bounding for height, skips for height, skips for distance, leg swinging drill thru the sand, leg cycling drill(umm bound, cycle your leg thru, then land on the opposite leg, i dunno cant really describe it, but it helps with the cycling in phase 1), maybe rocket jumps, straight leg bound for distance, there are probably some I missed I havent done plyos in a while...to increase strenght your gonna really have 2 hit the weight room though

[AznJumpr23]

to increase strenght your gonna really have 2 hit the weight room though

i no, im doing everything in the weight room this summer.........hang cleans, over head squats, split squats, pitcher squats, front and back squats, calf raises, leg press

[Sprints07]

Jogging 3-4 miles a day, and eating right would help you a lot.

Say you could bench 200 lbs, put 130-150 lbs on the bar, and do 4-5 sets of 10-13 reps. That will tone you, and make you stronger, not as strong as the max you can do, but it will prevent you from gaining weight... For the most part though, eating right will help you lose most of your weight... but for squats, your not gonna wanna tone.. you want to beef up your legs if you sprint/jump...

[ndamix]

If you're fouling by a toe, then that means your foot placement on the board is excellent (despite the foul). You need to work on making adjustments to insure you don't foul.

You and your coach should work on the last four steps of your approach to insure you minimize your fouling.

All the other drills emphasised earlier will help you with this.

[AznJumpr23]

ive already decide to basically work my ass off this summer to lose weight, get stronger, and to improve my long and triple so that by next year ill weigh about 140-145, be a lot stronger in the legs to help jump higher and be more explosive, and be able to jump 38.5 or higher and 19'6 or higher
ne1 have a weekly routine i can do during the summer to help me get to where i want to get?
monday: ?
tuesday: ?
wednesday: ?
and so on

thanx

[hurdler777]

If you're fouling by a toe, then that means your foot placement on the board is excellent (despite the foul). You need to work on making adjustments to insure you don't foul.

You and your coach should work on the last four steps of your approach to insure you minimize your fouling.

All the other drills emphasised earlier will help you with this.

Right now, I wouldn't bother to worry about your steps and fouling. You will be significantly faster and stronger come next season, so its not like you will be using the same steps. Where you hit the board right now is really not imporatant.

Also, it is a little hard to gain a significant amount of muscle strength without gaining muscle mass. If you stay around 155, and are losing fat and gaining muscle then it wont be a problem to be that heavy. Like someone said before though, to gain the most muscle strength, you want to try to be peaking around 10-12 reps for each set, with everything you do.

By far, the best way to lose fat is to eat healthy. With the amount of time you will be working out (if you do what you say you are going to) you should be taking in a lot of carbs and protein, and staying away from saturated fats.

Tip: A protein shake imediately after your workout is always a good idea. It will help replenish the lack of protein in your body, and your muscles will feed on it. May I recomend Isopure, or muscle milk. Both are very good post work out shakes.

[AznJumpr23]

could this work?
loose weight in the summer get down to my goal and then since im quittin my fall sport lift during fall until indoor starts?

[hurdler777]

A better idea would be to lift more now and lighter during the fall. Lift heavy for the rest of the summer and also do some lighter cardio as well. Around early september, maybe drop the lifting to 2 or 3 days a week and go heavy on the aerobic training. Thats when you should start your hill workouts, longer runs, and get that good base in for the winter season. On your 2-3 lifting days, make sure you are still working all your muscles, and keep up with the hang cleans.

[AznJumpr23]

ive decided to lose weight in the summer and then lift in the fall but still do hang cleans while losing weight. Right now im at a little under 153 and i started at like 158-159........ i think its ok progress, hopefully will be down to 145-148 by a week or two. What can i do with my workouts to help more with the weight losing? ive been eatin healthy havent eaten nething bad and been runnin 3 miles 6 days a week and playin ball the other.

[Run-n-Jump]

i would just continue to lift regularly and do the healthy eating ..
if your a jumper, you just need to worry about your muscles and getting them the best they can be. That will lead to a weight gain instead, but a gain of muscle. Just work on converting most of your fat to muscle, especialy the legs and you'll be good. The running is good too, but don't just concentrate on losing the weight cuz thats not really important, whats important is your muscles.

unless you are like 5"6 and weight 153, then maybe losing 5-10 lbs first won't be such a bad thing; unless most of that 153 is muscle anyways .. i dont know your build so yea

[AznJumpr23]

i am inbetween 5'10 - 5'11 and now weight 154......im still tryin to get down to inbetween 140-145 should i try and get down to that weight or am i fine where i am?

[whatisitcousin]

I'm 5'11 170 I Tj 47'8
weight loss isn't as important as strenght
so eat right run and lift
you would loose weight from running but you will gain weight from lifting
you also don't want to be underweight cause that will make you weaker

[aidan]

Thats too general of a statement, just saying weightloss is a bad idea. Who is to say u wouldn't be jumping 49' if you were lighter.... You are right though that gained strength is more important than losing weight, but the fact remains that extra fat does nothing to help you and everything to hurt you. If you are 5'11" and 170, you are either very muscular (with your jump distance, a very possible fact) or you have weight to loose. Either way, your blanket statement is not always true.

[AznJumpr23]

so should i jus run regularly, eat right, and lift and not worry about gettin down to 140-145 jus gettin more muscle strength?
i pretty much wanna get to 140-145 but have very little fat and mostly muscle strength but being atleast 150 would be good too

[whatisitcousin]

Thats too general of a statement, just saying weightloss is a bad idea. Who is to say u wouldn't be jumping 49' if you were lighter.... You are right though that gained strength is more important than losing weight, but the fact remains that extra fat does nothing to help you and everything to hurt you. If you are 5'11" and 170, you are either very muscular (with your jump distance, a very possible fact) or you have weight to loose. Either way, your blanket statement is not always true.

he's right
but I have 5% body fat (musccle ways more than fat)
so if you do have mostly muscle than don't worry about it
but if your chubby then go ahead and loose some weight

also work on your flexibilty and balance because those are also very important

[AznJumpr23]

yea ive been thinkin about flexibility because im gonna start hurdles next year wat are the best stretches to do? static and/or dynamic? and which ones?

[aidan]

yea ive been thinkin about flexibility because im gonna start hurdles next year wat are the best stretches to do? static and/or dynamic? and which ones?


That is a question that is debated to this day by athletes, coaches, and people who get paid to answer this very question. Personally I favor dynamic stretches, simply because i feel better, looser, and all that good stuff after performing them than i do static. I really have nothing scientific to back up my answer though...


http://www.brianmac.demon.co.uk/articles/scni8a6.htm

http://www.baptistonline.org/health/library/exer4494.asp


These two links do a decent job of explaining the difference between the two stretching styles... good luck

[AznJumpr23]

i went to the track today and did sum long and triple jump workouts.....i took a short run thru maybe like 3 - 5 steps and got in the 36s maybe even 37s.... ive been stretchin a good amount to get good at hurdles and i feel its helpin my long n triple ..... and i put out shoes for where each phase landed, jumping from the 24 board my hop was about half way and then skip landed at the edge almost into the pit and my jump was longer than eitha one of those... is that good that my phases are almost exact? and does stretching really help get u better at triple n long?

phase = 33% - 33% - 34%, i wanna try to lengthen all of them but mostly the first and third without hurting the second, how do i do that?

does stretching help with the hitch also?

[SpeedDemon977]

Do you hitch kick the last phase or are you talkin about the first.

[AznJumpr23]

Do you hitch kick the last phase or are you talkin about the first.

sry man, i dont hitch eitha one of those phases, i meant hitch in the long jump

edit: so any1 no how i can lengthen ne of my phases without hurting ne of the others? & does flexibilty make it easier to hitch kick for the long jump?

[AznSpRintR191]

im doing summer training for long and triple and when i got my mark down, when i took run thrus it was always messed up, how do i correct my mark and make it set?

[AznJumpr23]

yea, the same thing is wrong with me, i thought i had my mark down and when i took my run throughs they were WAY off. Same question, how can i correct the mark?

[Ninja]

If you want your mark to be as close as possible, you have to run it through a whole lot. Not just in practice, but also before your jumps in a meet. I mean, dont tire yourself out or anything, but your mark can sometimes change day to day just based upon your stride pattern. Also, try to measure out your run up for triple jump separately from your long jump one. The stride pattern shouldn't be the same in each event

One thing that i found is that most of the reason for a variation in your run up distance is within the first 2 or 3 strides of your run up. Try to measure out those first couple strides while practicing your full run up, separately. Once they get to be the same each time, mark that step on the runway as well as your starting mark.

Lastly, i use one drill that i found to be very helpful. All that you really need is a large mat (i used a high jump mat) in order to land on, and something about 6 inches off the ground to plant your jump on. You basically run up and do a basic long jump onto the mat by jumping off your plank/crate/whatever you use. Don't try to land standing up on the mat, but rather let yuorself land sitting on it. If you do this a lot, it helps your leg muscles to develop to have more of a "springy" reaction to jumping. (and they just get stronger too) If you want to triple jump well next year then i suggest that you do this with both legs in order to get both of them fit.

[AznJumpr23]

wats a everyday item i could use to jump off of to do that drill and to help me jump off of it to get in the air higher to practice my form???

and sum1 told me that u can burn ur self out by working on tripling and long jumping to early? true or not? should i keep workin on it ne ways? cuz i wanna be sick next year

[SpeedDemon977]

build a wood box or if you have one of those mini trampolenes

[AznJumpr23]

yea so ive taken a few weeks off from tripling or long jumpin and today i jus did sum work on it and my triple is ok and my hitch kick in long has gone away, i think with triple ill be fine once i start workin on it again and but my hitch is like the ****tiest hitch how can i get it back to normal or better?

[NVJumper13]

how much of a hitch did you have before? it usually doesnt just go away. if you need to relearn i cant help a whole lot. the way we learned is put a hurdle on the end of the runway. jump over it driving your opposite leg over and forward and land on the leg you jumped off. after you do that a couple of times it should all come back to you. also you can put a ramp or box at the end of the runway and jump off it ass high as you can so you have lots of time to practice and experiment in a bit slower motion. hitch isnt really a strictly learned thing though. you have to get used to the motion a little bit but it should come pretty naturally and not through drills.

[AznJumpr23]

yea it was natural cuz everytime i was runnin around id jus jump and do it but since i havent done it its like awkward for me and feels like im forcing it too much

my hitch wasnt the best but it was decent, better than it is now