Triple Specific Strength

Extreme impact loads

The triple jump is undoubtedly the most structurally demanding discipline in athletics.

During the landing phase of the Hop and the take-off of the Step, the athlete's musculoskeletal system must withstand peak impact forces that can be up to 15 times body weight. This is not just a matter of muscle strength, but of structural integrity.

Tendons, ligaments and bones must be conditioned to tolerate this repetitive ballistic loading.

If the athlete does not have the necessary "specific strength," the body will collapse in cushioning (heel will touch the ground, knee will bend excessively), dissipating all elastic energy and exponentially increasing the risk of injury

Stiffness as a fundamental quality

The determining physical quality to withstand these forces and transfer them to speed is stiffness.

It does not refer to lack of flexibility, but to the ability of the joints (especially the ankle) to resist deformation under load.

A "stiff" ankle acts like a steel spring: it compresses minimally and returns energy instantly. A "soft" ankle acts like a sponge.

Strength training for triple jump should prioritize high-impact plyometric work, multi-jump and isometric exercises that teach the nervous system to pre-activate the musculature prior to contact, creating a muscular "lockout" that protects the joints and maximizes rebounding.

Selection of the dominant leg

Given the asymmetry of the event (two jumps with one leg, one with the other), the choice of the swing leg is a crucial strategic decision.

Generally, it is recommended to use the stronger leg for the Hop and Step, as it must withstand two consecutive massive impacts. However, great coordination is also required.

Often, the "strong" (brute strength) leg is used for the initial take-off, but the "skilled" (coordination) leg might be better for managing the technical complexity of the step.

The coach should assess whether the athlete is able to maintain pelvic stability with their chosen leg under fatigue.

Developing unilateral strength in a balanced manner is