Triple Jump – A Comprehensive Guide to Mastering the Sport

Introduction

The triple jump is one of the most dynamic events in athletics, combining sprinting power, precise timing, and flawless technique. Known as the “hop, step, and jump,” this event challenges athletes to propel themselves forward with three powerful phases that culminate in a leap into the sand pit. This guide covers everything from the history and techniques to training, benefits, and the notable athletes who have made their mark in the triple jump.

The triple jump, sometimes referred to as the hop, step and jump or the hop, skip and jump, is a track and field event, similar to long jump. As a group, the two events are referred to as the “horizontal jumps”. The competitor runs down the track and performs a hop, a bound and then a jump into the sand pit. The triple jump was inspired by accounts of lengthy jumps at the ancient Olympic Games and has been a modern Olympics event since the Games’ inception in 1896.

According to World Athletics rules, “the hop shall be made so that an athlete lands first on the same foot as that from which he has taken off; in the step he shall land on the other foot, from which, subsequently, the jump is performed.”

The male world record holder is Jonathan Edwards of the United Kingdom, with a jump of 18.29 m (60 ft 0 in). The female world record holder is Yulimar Rojas of Venezuela, with a jump of 15.74 m (51 ft 7+¹⁄₂ in).

History and Evolution of the Triple Jump

Originating from ancient Olympic games in Greece, the triple jump has evolved over centuries. By the late 19th century, it became a formal event in the modern Olympics. Over time, improvements in technique, training, and sports science have allowed athletes to achieve unprecedented distances.

Today, it’s a staple event in global track and field championships, and athletes continue to push the boundaries of what’s possible. Historical sources on the ancient Olympic Games occasionally mention jumps of 15 metres or more. This led sports historians to conclude that these must have been a series of jumps, thus providing the basis for the triple jump. However, there is no evidence for the triple jump being included in the ancient Olympic Games, and the recorded extraordinary distances may be due to the artistic license of the authors of victory poems, rather than attempts to report accurate results.

The triple jump was a part of the inaugural modern Olympics in 1896 in Athens, although at the time it consisted of two hops on the same foot and then a jump. The first modern Olympic champion, James Connolly, was a triple jumper. Early Olympics also included the standing triple jump, although this has since been removed from the Olympic program and is rarely performed in competition today. The women’s triple jump was introduced into the Atlanta Olympics in 1996.

In Irish mythology the geal-ruith (triple jump) was an event contested in the ancient Irish Tailteann Games as early as 1829 BC.

Rules and Techniques of the Triple Jump

Mastering the triple jump requires attention to the rules and specific techniques:

1. Runway and Takeoff Board: Athletes begin with a sprint on the runway, reaching full speed to prepare for the initial takeoff. They must stay behind the takeoff line to avoid a foul.
2. The Three Phases Explained:
   • Hop Phase: The athlete pushes off from one foot, landing on the same foot, focusing on achieving a strong horizontal push. The hop begins with the athlete jumping from the take-off board on one leg, which for descriptive purposes, will be the right leg. Precise placement of the foot on the take-off is important for the athlete to avoid a foul. The objective of the first phase is to hop out, with athletes focusing all momentum forward. The hop landing phase is very active, involving a powerful backward “pawing” action of the right leg, with the right take-off foot landing heel first on the runway.
   • Step Phase: After landing on the takeoff leg, the athlete quickly switches to the opposite leg, which is critical for transferring momentum smoothly. The hop landing also marks the beginning of the step phase, where the athlete utilizes the backward momentum of the right leg to immediately execute a powerful jump forward and upwards, the left leg assisting the take-off with a hip flexion thrust similar to a bounding motion.
   • This leads to the step-phase mid-air position, with the right take-off leg trailing flexed at the knee, and the left leg now leading flexed at the hip and knee. The jumper then holds this position for as long as possible, before extending the knee of the leading left leg and then immediately beginning a powerful backward motion of the whole left leg, again landing on the runway with a powerful backward pawing action. The takeoff leg should be fully extended with the drive leg thigh just below parallel to the ground.
   • The takeoff leg stays extended behind the body with the heel held high. The drive leg extends with a flexed ankle and snaps downward for a quick transition into the jump phase. The athlete tries to take the farthest step they can while maintaining balance and control, using techniques such as pulling their leg up as high as possible.
   • Jump Phase: The final leap propels the athlete forward, landing them in the sand pit. The step landing forms the take-off of the final phase (the jump), where the athlete utilizes the backward force from the left leg to take off again. The jump phase is very similar to the long jump although most athletes have lost too much speed by this time to manage a full hitch kick, and mostly used is a hang or sail technique.
   • When landing in the sand-filled pit, the jumper should aim to avoid sitting back on landing or placing either hand behind the feet. The sandpit usually begins 13m from the take-off board for male international competition or 11m from the board for international female and club-level male competition. Each phase of the triple jump should get progressively higher, and there should be a regular rhythm to the three landings.
3. Distance Measurement: The jump distance is measured from the nearest edge of the takeoff board to the first mark in the sand made by the athlete’s body.
4. Faults and Fouls: Any overstepping or crossing the takeoff line results in a foul, making precision essential in both practice and competition. A “foul”, also known as a “scratch”, or missed jump, occurs when a jumper oversteps the takeoff mark, misses the pit entirely, does not use the correct foot sequence throughout the phases, or does not perform the attempt in the allotted amount of time (usually about 90 seconds). When a jumper “scratches”, the seated official will raise a red flag, and the jumper who was “on deck”, or up next, prepares to jump.
5. A “foul”, also known as a “scratch”, or missed jump, occurs when a jumper oversteps the takeoff mark, misses the pit entirely, does not use the correct foot sequence throughout the phases, or does not perform the attempt in the allotted amount of time (usually about 90 seconds). When a jumper “scratches”, the seated official will raise a red flag, and the jumper who was “on deck”, or up next, prepares to jump.
6. It shall not be considered a foul if an athlete while jumping, should touch or scrape the ground with his/her “sleeping leg”. Also called a “scrape foul”, “sleeping leg” touch violations were ruled as fouls before the mid-1980s. The IAAF changed the rules following outrage at the 1980 Summer Olympics in Moscow when Soviet field officials in the Men’s Triple Jump ruled as foul eight of the twelve jumps made by two leading competitors (from Brazil and Australia) thus helping two Soviet jumpers win the gold and silver medals.

The approach is one of the most important parts of an athlete’s jump. The athlete sprints down a runway to a takeoff mark, from which the triple jump is measured. The takeoff mark is commonly either a piece of wood or similar material embedded in the runway, or a rectangle painted on the runway surface. In modern championships, a strip of plasticine, tape, or modeling clay is attached to the far edge of the board to record athletes overstepping or “scratching” the mark, defined by the trailing edge of the board.

These boards are placed at different places on the runway depending on how far the athlete can jump. Typically the boards are set 40 ft, 32 ft, and 24 ft from the pit. These are the most common boards seen at the high school and collegiate levels, but boards can be placed anywhere on the runway. There are three phases of the triple jump: the “hop” phase, the “bound” or “step” phase, and the “jump” phase. They all play an important role in the jump itself. These three phases are executed in one continuous sequence. The athlete has to maintain a good speed through each phase. They should also try to stay consistent to avoid fouls.

Training for the Triple Jump

Effective triple jump training focuses on strength, speed, and precision. Here are key training methods:

• Strength Training: Building leg muscles is crucial for triple jumpers, as strong legs help them propel farther with each jump.
• Speed Drills: Practicing sprints improves an athlete’s runway speed, giving them momentum for a powerful jump.
• Jump Technique Drills: Athletes work on each phase separately to perfect their form and coordination.
• Balance and Core Exercises: Stability exercises enhance balance, which is vital for executing all three phases smoothly.

Top Triple Jump Athletes

Some of the world’s top triple jump athletes have inspired millions with their incredible performances. Athletes like Jonathan Edwards, who set a world record of 18.29 meters in 1995, and Yulimar Rojas, who holds the women’s world record at 15.67 meters, have demonstrated the amazing potential of this sport.

Why the Triple Jump is Unique

The triple jump stands out from other events because it requires a blend of skills that few sports demand. Athletes must have the power of a sprinter, the coordination of a dancer, and the strength of a long jumper. The three distinct phases require rhythm and precision, making the triple jump both technically challenging and thrilling to watch.

Common Mistakes in Triple Jump

Even experienced athletes can make errors in the triple jump. Here are some common mistakes and how to avoid them:

• Inconsistent Approach Run: Failing to maintain speed on the runway leads to reduced momentum, affecting all three phases. Regular runway practice can help develop a smooth, powerful approach.
• Poor Transition Between Phases: Triple jumpers often struggle with transitioning between the hop, step, and jump, resulting in lost distance. Breaking down each phase in training helps improve fluidity.
• Overemphasis on Distance in One Phase: Athletes might focus too much on a single phase, which can disrupt the flow. Balance across all phases maximizes overall jump distance.

Advanced Training Tips for the Triple Jump

Athletes aiming for high performance in the triple jump can incorporate these advanced techniques:

• Plyometric Drills: Plyometric exercises like box jumps and bounding enhance explosive power, which is essential for each phase of the jump.
• Video Analysis: Recording jumps helps athletes analyze and improve technique by spotting errors in body positioning, foot placement, and rhythm.
• Sprint and Agility Workouts: Speed and agility are vital for maximizing runway momentum. Integrating sprint intervals, ladder drills, and reaction exercises can boost an athlete’s speed and explosiveness.
• Focus on Flexibility and Mobility: Maintaining flexibility in the hips, hamstrings, and calves reduces injury risk and supports better movement in the air.

Notable Triple Jump Records and Athletes

Throughout history, exceptional athletes have made their mark in the triple jump:

• Jonathan Edwards: This British athlete holds the men’s world record of 18.29 meters, set in 1995, a feat that has yet to be surpassed.
• Yulimar Rojas: The Venezuelan jumper broke the women’s world record with a leap of 15.67 meters in 2021, showcasing the evolution of women’s triple jump.

These athletes demonstrate the heights that can be achieved through dedication, innovation, and pushing the limits of human capability.

Records

• As of March 2022

Area	Men’s		Women’s
	Mark	Athlete	Mark	Athlete
World	18.29 m (60 ft 0 in)	Jonathan Edwards (GBR)	15.74 m (51 ft 7+1⁄2 in) i	Yulimar Rojas (VEN)
Continental records
Africa	18.07 m (59 ft 3+1⁄4 in) i	Hugues Fabrice Zango (BUR)	15.39 m (50 ft 5+3⁄4 in)	Françoise Mbango Etone (CMR)
Asia	17.59 m (57 ft 8+1⁄2 in)	Yanxi Li (CHN)	15.25 m (50 ft 1⁄4 in)	Olga Rypakova (KAZ)
Europe	18.29 m (60 ft 0 in)	Jonathan Edwards (GBR)	15.50 m (50 ft 10 in)	Inessa Kravets (UKR)
North, Central America and Caribbean	18.21 m (59 ft 8+3⁄4 in)	Christian Taylor (USA)	15.29 m (50 ft 1+3⁄4 in)	Yamilé Aldama (CUB)
Oceania	17.46 m (57 ft 3+1⁄4 in)	Ken Lorraway (AUS)	14.04 m (46 ft 3⁄4 in)	Nicole Mladenis (AUS)
South America	17.90 m (58 ft 8+1⁄2 in)	Jadel Gregório (BRA)	15.74 m (51 ft 7+1⁄2 in) i	Yulimar Rojas (VEN)

All-time top 25

Men (outdoor)

Conclusion

The triple jump is a captivating event in track and field, combining raw power with refined technique. Whether you’re a budding athlete or a sports fan, understanding the intricacies of the triple jump can deepen your appreciation of the skill and dedication required to excel. With consistent practice and advanced training, athletes can continue to push the limits, achieving new personal bests and even world records in this challenging sport.