This is my first year in triple jump, and throughout this outdoor track season I've jumped an average of about 31-32 feet. At our last meet I jumped 34 ft 1 in and my next jump was 33 ft 8 in. I had jumped that plenty of times before in practice so I was not completely surprised. Because of these last two jumps, my coach keeps telling me that I need to jump 35 feet at sectionals, which is just under 2 weeks from today. Any advice or exercises I could do to improve my jump by a foot in two weeks?

Thanks so much!

you will get your best distance when you have mostly equal distance on each phase.

Too long in the first phase means your second phase is too short.

You are not actually jumping off the initial take off you want to land in a running motion, if you go too high you will collapse and have no spring in the second phase.

If you listen you can hear the different phases.

Practice running under control, limit the first phase to about 1/3 of your total distance, making the second phase another 1/3 so you have spring left for the third phase.

You can practice the first two phases on the track by putting your shoes on the track at the ideal distance and working on limiting the first phase.

This means to reach your goal you should be at about 12 feet on each of the first two phases.

Have people swing a jump rope and jump using that. Also try hurdles. When you have to jump over things you tend to jump farther so you know to make it over. Hope that helps! Good luck in sectionals!

Hi, i want to suggest you to work more on getting better control on the stress, respiration, and especially work with some appropriate exercise your TOES, ABDOMINALS and PECS.

Cheers,

Jump higher than you have been.