Jump high to go far

This rule applies to long jump, triple jump, and high jump. It's a simple rule, but it's a difficult thing to remember to do in the fraction of a second of the moment of your jump! That's why you need to practice this rule, so that it will come naturally to you when you're not thinking about it. The rule is that when taking off in any of these jumps, what you should be doing is trying to jump as high as you can, instead of as far as you can. Your momentum will do the work of taking you far, as long as you give yourself enough time in the air. So remember, jump high to go far!

What the heck's a Triple Jump?

This lineup is from Regionals my senior year:

(My name is red, in 1st)

Event 19  Girls Triple Jump Division 1
===============================================================================
     Name                        Year School            Seed Mark           
===============================================================================
Flight 1  Finals
  1  Jamie Wall                    SO DeForest           28-06.00        
  2  Emily Heck                    SO Madison East       29-00.00        
  3  Emily Gamm                    SO Waunakee           31-01.00        
  4  Jaci Vanden Brook             JR Waunakee           31-11.00        
  5  Sam Scheel                    SO Waunakee           32-02.00        
  6  Darcy Dean                    SO Middleton          32-03.00        
  7  Briana Kernen                 SR Sun Prairie        32-06.00        
  8  Elena Thompson                SO Middleton          32-07.00        
  9  Jessica Maiers                JR DeForest           32-10.00        
 10  Shannon McCauley              SO Middleton          33-07.00        
 11  Cierra Hotchkiss              FR Madison La F       33-11.00        
 12  KeKe Burks                    JR Madison La F       34-00.00        
 13  Leigha Hodge                  JR Madison La F       34-11.00        
 14  Marta Pardee                  SR Madison Memo       35-06.00 

When I tell people I do triple jump, the reaction is usually something along the lines of "oh....so what...that's just like...3 jumps...er...?". So I decided to share with the world the magicallity that is triple jump. And yes, "magicallity" is indeed a word, or at least it is now. Yes, the triple jump is three "jumps", but it's really defined as a hop, step, and a jump.  The approach for a triple jump should be relatively the same distance as your long jump approach, maybe a little shorter. Unlike in long jump, you don't necessarily want to be bolting up to the board at top speed. Don't get me wrong, you want to be going basically as fast as you can, but it's a more controlled run than a long jump approach. Your first jump should not be too high, or you will kill your momentum for the rest of the jump. Once you have left the ground, you want your jumping leg to cycle around, basically kicking your butt, before it hits the ground to take off for your second jump. This will keep your first jump more controlled, and it will help your foot to be flat for your landing. Now, when you're in the air on your first jump, your non-jumping leg should be kicked back almost straight so that when you transition into your second jump, or step, you will have more momentum by swinging your leg forwards all the way until your knee is parallel with the ground. After your second time taking off the jumping leg, you will switch your landing/jumping leg, and jump as high and as far as you possibly can, with what speed you have left, into the pit. The goal is to make all three phases fairly equal, with your third phase being your largest. The hardest part for most triple jumpers is getting the second phase to be longer. It takes a lot of practice and conscious thought in order to improve the second phase. The jump is measured from the take-off board, to the furthest back dent of where your feet land in the sand.

If you'd like to see me doing a triple jump, go to 00:34 of this video (click here) of my sectionals (where I placed 1st...by over a foot).

Doesn't it just kill you....

Doesn't it just kill you when there are those annoying little girly girls who you're trying to help improve on their jumps; and they're always complaining about how they can't jump very far and blah blah blah. But the only reason they have such pitiful little jumps is because they literally JOG up to the board and daintily hop off!!!!! You're trying to watch their run-throughs so they can have a real approach and their steps are NEVER on. You ask "were you running at top speed that time?". They respond, "I dunno", and frolic off to their dumb little girl pack, where they proceed to talk about boys, nail polish, and other meaningless things. How can you not want to do your absolute best in jumps? Am I the only girl in the world who ACTUALLY loves long jump and triple jump?! Come on people!!!

Just some track nonsense...

I'm in the green.

Our team won an invitational for the 10th year in a row. 

Getting Your Approach Down

If you have a long tape measurer, lay it out along the side of the runway, with the end of it lining up with the side of the board that is closer to the pit. You may need to tape it down to keep it straight. Now decide how many steps it will take you to reach the board. By steps, I mean the amount of times your dominant leg will hit the ground before you jump. Start at the board and run backwards along the runway. Have someone watch your steps so that they can tell you where your last step was. 
A good amount of steps to starting long jump is 7 or 8. It depends on how fast you can get up to top speed. A longer approach means more speed usually, but can take away from your focus if you're just starting. 
Start with your dominant foot forward, and run back along the runway. Make sure you're running as fast as you can. Have the other person tell you where your 7th or 8th step landed. Start there, with your dominant foot forward, and run back the other way towards the pit, reaching top speed just before the pit. Do a small hop out of the run when you hit the board, but don't jump. 
Have your friend watch where your dominant foot lands on the board on your 7th or 8th step (whichever one you choose), and adjust your distance accordingly. Keep doing those until you are consistant.