Triple Dive Athletes' Technique

Categories: Athletes

Triple Dive Biomechanics

Triple Dive it is where a professional athlete sprints down a track, takes off at the board on one leg, hops, however on the very same leg prior to stepping onto the opposite leg and jumping into a pit of sand. This is called “hop, step and jump”. To be effective the athlete needs to be a fast sprinter with strong Gluteus, Hamstring, Iliopsoas, Quadriceps and Vastus muscle groups and core muscles: transverse and rectus abdominus, obliques and latissimus dorsi.

They must likewise have the coordination and balance to complete the triple jump method.

Start, run-up, pre-take-off, hop, step, jump, flight and landing are the specific stages of triple jump. At the very start the professional athlete must conquer inertia to aid in acquiring momentum, this can be done by stepping into their run-up or using the “rock back” approach.

During the run-up the athlete requires to gain as much speed and forward momentum as possible. To do this they must utilize the right sprinting strategy.

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The elbows need to be at 90 degrees and need to not cross over the runner’s body to can keep their momentum going forwards and linear to the direction they are taking a trip. The runner should be looking straight ahead with a straight back. The knees ought to also be at 90 degrees to produce the as much power and drive as possible. Their feet must be striking the ground underneath them and not in front of them; this avoids “blocking” which decreases the ability to get maximum velocity.

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Prior to the professional athlete starts the hop phase they take a slightly much shorter step which decreases their centre of gravity. This assists them move some of their forward momentum upwards so they can drive themselves into the air.

Throughout the hop stage, the knee somewhat extends as the leg swings forward brought on by contraction of the quadriceps. The very same arm pushes upwards at the shoulder joint to assist drive the momentum upwards. The opposite knee bends and extends in a “cycling” motion this help the jumper in keeping themselves in flight for as long as they can. The knee bends and then extends once again to prepare the leg for landing. The knee remains bent and away from the ground to avoid an unlawful dive or “nasty”.

As the athlete steps the quadriceps contract, creating the extension of the knee. The leg pushes off the runway as the right knee drives upwards to a 90 degree angle through flexion of the hip. The right knee stays at 90 degrees as long as possible before the extension of the hip drives the leg to the ground with the athlete’s foot striking the ground below them. At the same time the right arm again drives upwards at the shoulder to create lift. At this stage there is little movement of the left knee.

As the athlete jumps (for the first time off their opposite leg) the right knee extends as the hips push upwards and forwards. The left knee drives upwards using the extension of the hip and flexion of the knee. The left leg begins to extend out in front of the body using the extension of the knee and flexion of the hip, it is almost immediately followed by the right leg using the same motions. At the same time the arms rotate backwards in the shoulder joints, keeping the athletes back straight as long as possible. As the legs extend forward the arms swing back from the hips around past the neck to extend as much as possible forwards. The core muscles of the athlete hold their legs out parallel to the ground for as long as possible, with the arms reaching for the athlete’s toes.

In the landing phase the athlete needs to land as far from the take-off board as possible. So as they land they “crumple” their bodies. This is done by the twisting of the core muscles on impact with the sand.

Cite this page

Triple Dive Athletes' Technique. (2016, Mar 24). Retrieved from

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