Triple jump: hop, step and jump

1Why this matters

The triple jump, also called the hop, step and jump, is the only jump where you leave the ground three times in one attempt. It has been in every modern Olympic Games since the first, in 1896, and the first modern Olympic champion of any event, James Connolly, was a triple jumper. It rewards rhythm and control more than raw power, which makes it a good event to learn at school.

2The three phases and the foot rule

After a run-up, the athlete takes off from a take-off board and performs:

1. Hop: take off and land on the same foot.
2. Step: take off from that foot and land on the other foot.
3. Jump: take off from the other foot and land in the sand pit, as in the long jump.

So a right-footed jumper's contacts are right, right, left, then the landing in the sand.

3Rules and measuring

• A foul (a "scratch", shown by a red flag) is given for overstepping the take-off line, using the wrong foot sequence, missing the pit, or taking too long to start the attempt.
• Touching the runway with the free ("sleeping") leg during the phases is not a foul.
• The jump is measured from the take-off line (the edge of the board nearest the pit) to the nearest mark in the sand made by any part of the body. If you take off 20 cm before the line, those 20 cm are lost.
• School and junior competitions often place boards about 7 m, 9 m or 12 m from the pit, so that every jumper can reach the sand.

4Technique points

• Controlled speed: run fast, but only as fast as you can control through three take-offs.
• Flat, long hop: a very high hop crashes you into the runway and kills the step. Hop forward, not up.
• Active landings: land heel first with a strong backward "pawing" action of the leg, so the foot pushes you on instead of braking.
• Hold the step: in the step, drive the knee of the free leg up and hold that position in the air as long as possible.
• Rhythm: each phase should be a little higher than the one before, with an even rhythm to the three landings: ta, ta, ta.
• Landing in the pit: reach your feet forward and fall forwards or sideways. Sitting back or putting a hand behind your feet loses distance.

Worked example: where the distance comes from

Niyonzima's phases measure: hop 4.1 m, step 3.2 m, jump 3.9 m. His take-off foot landed 0.15 m behind the take-off line.

Distance covered = 4.1 + 3.2 + 3.9 = 11.2 m.

Measured result = 11.2 − 0.15 = 11.05 m, because the measurement starts at the line, not at his foot.

His step (3.2 m) is much shorter than his hop. That usually means the hop was too high or too long, so he landed with his leg collapsing. A slightly shorter, flatter hop would give a longer step and a longer total.

5Drills with little equipment

• Hopping lines: hop on one leg over 5 lines 1 m apart, then on the other leg.
• Bounding: run with exaggerated long, springy strides for 20 m.
• Standing triple jump: from a standstill, do hop, step and jump into the pit.
• Short approach: a 5 to 7 stride run-up with a board close to the pit.

Safety: dig and rake the pit before use and check it for stones or glass. Rake the sand level with the runway. Keep the rake out of the landing area with its teeth facing down. Because hopping loads the ankles and knees heavily, warm up well and limit the number of full jumps.

Practice

Solution. Left (take-off), left (hop landing), right (step landing), then landing in the pit.

Solution. No. Touching the runway with the "sleeping" leg is not a foul.

Solution. 3.8 + 3.0 + 3.6 = 10.4 m.

Solution. The jump is measured to the nearest mark in the sand, which is now her hand, so she loses distance.