Triple Jump

triple jump

triple jump

Triple jump exercise is a great single leg strengthening exercise that enhances single leg stability, strength, proprioception and force production of one leg with overall gains in performance and injury prevention. This exercise will improve explosiveness of each individual leg as well as increase vertical jump. It is a great training exercise for track and field jumping events and basketball. As always, a warm-up should be done before performing plyometric exercise in order to prevent injury. Triple jump engages the quadriceps, calves, and glutes (butt). The exercise amount is 4 sets, 40 meters.

Difficulty: Rating:

Equipment: A mark 40 meters from the start

Process
Starting Position: Stand with one foot slightly in front of the other

Action: Take three steps (either left-right-left or right-left-right) in a continuous motion to simulate a takeoff. The three steps should be completed in a rhythm that gets progressively quicker (quick-quicker-quickest) whereby you explode vertically off the last step. Emphasis should be placed on the take off action. Immediately after landing, step right into the next series of steps. Continue this for 40 meters.

Target Muscle Groups: Quadriceps, calves, and glutes (butt)