By Tom Kaberna

The first thing I want to talk about in the TJ model I adhere to is the TJ setup.  Because athletes will carry their speed throughout the whole jump and don't need as much lift in their first phase, I don't teach as much of a penultimate in triple jump as I would in long or high jump. 

I want to see big open running as they get closer to the board.  I tell my athletes that big open running creates big open jumps.  As many athletes get closer to the board their knees and hips start to drop and they start setting up for the jump way too much.

On the 3rd to last step I still want to see a normal "bounce" in their running stride so that when their penultimate lands it is not out in front of them at all.  Their heel should be underneath their belly button on their penultimate (Picture 1). 

The athlete should push completely off of the penultimate in a forward and downward direction. 

(Picture 2)  You should not see a rise after the penultimate as this will cause the free leg to sneak up too quickly and the jump leg will come into the board too high.  You want to see the jump foot come on the board like you are putting your foot into a slipper not from a high position.  If you do this correctly you will see a window between the knees when your jump foot lands on the board. 

(Picture 3)  This allows enough time on the board to allow you to get a great push.  If the knees are too close when your jump leg touches on the board it makes it difficult to get a great push off of the board.  The foot landings should be flat on their second to last step (penultimate) and then at takeoff as well.

Next blog I will talk about what I look for in the first phase.