Standing Triple Jump

Standing Triple Jump

Standing triple jump is a great explosive exercise that will improve power, strength of jumps and endurance. This exercise is quite intermediate and should only be done once introductory learning stages have been learned and reinforced. Sports such as track and field will benefit from this drill and will increase performance. Standing triple jump engages many muscles of the leg including the quadriceps, calves, hamstrings, core and hip flexors. As always a warm up should be done before performing any plyometric exercises to prevent injury. The exercise amount is 4 sets, 3-5 reps with 10-20 second rest between reps and 1-2 minutes rest between sets.

Difficulty: Rating:

Equipment: A mat or sand pit

Process
Starting Position: Stand with feet shoulder width apart 3-6 meters from the sand pit or mat (distance depends on ability)

Action: Push off both feet at the same time and extend through the hips to land on one foot (hop). After push from this forward and land on the other foot (step). Then jump from the foot extending the feet in front as far as possible and land with both feet in the sand pit or mat.

Target Muscle Groups: Quadriceps, calves, hamstrings, core and hip flexors