Standing Triple Jump
Quick Information
Category
Plyometrics
Difficulty
Advanced
Equipment
None
Primary muscle group
Gluteus Maximus, Quadriceps, Gastrocnemius
Secondary muscle groups
Hamstrings, Soleus, Core
Movement pattern
Multiple Horizontal Bound Sequence
Training goal
Horizontal Power, Reactive Strength
Sport
Track and Field, Football, Rugby, General Athletic Development
Overview
Purpose. Three linked horizontal jumps from a standing start, used as both a training drill and a simple field test of horizontal power.
How it fits the system. An advanced-level multiple horizontal bound sequence entry in the Plyometrics section, programmed to develop horizontal power, reactive strength. Related work in the library: Broad Jump and Repeated Broad Jump.
Primary muscles
Gluteus Maximus, Quadriceps, Gastrocnemius
Secondary muscles
Hamstrings, Soleus, Core
Movement pattern
Multiple Horizontal Bound Sequence
Equipment
None
Difficulty
Advanced
How to Perform
- Stand with both feet level behind a line.
- Jump forward off both feet and land on one leg.
- Bound off that leg onto the other, then jump off that leg and land on both feet.
- Measure from the line to the rear heel of the final landing.
Coaching Cues
- Keep the rhythm even; the aim is three similar jumps, not one big one.
- Arms swing together on the first jump, then alternate with the legs.
- Stay tall — reaching with the feet shortens the next contact.
- Land the final jump with the hips back and knees soft.
Common Mistakes
- Front-loading the effort into the first jump and collapsing on the last.
- Stopping between jumps, which turns it into three separate broad jumps.
- Testing without a proper warm-up.
Progressions & Regressions
Progressions
Progress to a short walk-in approach, then to running triple jump on a proper runway.
Regressions
Broad Jump, then Repeated Broad Jump.
When to Use It
When to use
As a field test every four to six weeks, or as low-volume horizontal power work.
When not to use
With beginners, on fatigued legs, or with current lower-limb pain.
Programming
3 to 5 maximal attempts with full recovery, or 3 sets of 3 as training.
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