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Triple Jump Analysis

Athletics Weekly

The second in a series of athletes in action images.

Words by: Ted King

Nathan Douglas went No 3 on the UK all-time triple jump rankings in July with 17.64 metres at the AAA Championships in Manchester. Under the guidance of his coach, Ted King, the 22-year-old has improved hugely in the past couple of years progressing from a best of 16.30m in 2003 to reach the Olympics in 2004 and then fourth place at the European Indoor Championships earlier this year.

UK Athletics
1) Good sprint technique on the runway.
2) Take off leg reaches down quickly and is pulled back onto the board. This creates a slightly shorter last stride, helping maintain forward momentum of the hips onto and across the board.
3) Keeping the upright posture at the point of maximum knee bend on the board, and starting to drive the free’ knee and arms.
4) Take off leg is straightened suddenly and fully, launching the hips forwards and upwards.
5) Hips continue to travel up and over the hanging ‘free’ leg. into to what could be termed “the tall position’.
6) Having driven the knee of the take off leg forwards from “the tall position’, the leg now reaches down quickly and is pulled back onto the ground.
7) The take off leg is again straightened suddenly and fully, launching the hips, with the ‘free’ knee driven forwards. The toes are turned upwards, helping control the lower leg and knee flexion, thus avoiding any reaching action.
8) In mid-step flight, the arms are level with the upright body and the trailing leg is bent slightly to achieve a balanced position with the hips directly under the shoulders, toes still turned up.
9) After landing from the step exactly as for the hop, this take-off is performed in exactly the same way. Sudden and complete extension of the leg launches the hips assisted by the arms.
10) A natural ‘hang’ technique, with both arms held high above the head preparing to bring the legs forwards and upwards into landing.
11) Good folded position with arms down below legs, which are fully extended by turned-up toes.
12) The feet cut the sand well in front of the body. Maintained forward momentum and bending the knees enables the hips to enter the sand into the hole made by the feet, giving away no distance.