Structure and Ratios of the Jumping

The rhythmic distribution of the phases

The triple jump is a discipline of rhythm and speed conservation. Unlike the long jump, where a single maximum explosion is sought, here the athlete must distribute his energy and speed over three consecutive efforts: the Hop, the Step and the Jump.

The primary technical objective is to prevent one phase from being disproportionately large at the expense of the others, which would cause a collapse in horizontal speed.

Although theoretically we speak of an equal distribution ("one-third, one-third, one-third"), biomechanical reality dictates specific percentage ratios to maximize overall distance.

A standard high-performance model is usually around 35% for the Hop, 30% for the Step and 35% for the Jump.

Step is almost always the shortest phase, but should never fall below 27-28% of total distance, or the kinetic chain will break down.

Hop vs. Jump Dominant Athletes

Within this structure, there are variations depending on the characteristics of the athlete. Hop dominant" jumpers are those with great concentric and reactive strength, able to absorb the impact of a very long first jump (close to 37-38%) and still continue.

On the other hand, "Jump dominants" are faster athletes who prefer to conserve inertia with a more conservative first jump in order to exploit a longer final jump.

The coach must identify the profile of his athlete, but always keeping a golden rule in mind: no phase should exceed 40% of the total distance. If the Hop is 40%, the impact will be so brutal that the Step will be non-existent.

Rhythmic balance is the basis of the technique; you must listen to the sound of the supports on the track, looking for a regular rhythm ("ta... ta... ta... ta") rather than a syncopated one.

Maintaining horizontal speed

The key to achieving these ratios is speed management. The athlete should not attempt to jump "up" on the first jump, but "forward".

The take-off angle in the triple jump is much lower (around 12-15 degrees in the Hop) than in the long jump (20-25 degrees). A "rock bouncing off the water" effect is sought.

If the athlete projects too vertically in the Hop, the fall will generate massive braking forces, killing the speed needed for the