The standing triple jump is an explosive leg power test that is easy to administer. It is based on the triple jump event in athletics, but without an approach run. This test was once part of the Olympic Games and is still included in Sports Hall competitions in the UK. Nowadays, it is commonly used in training for jumps events and as part of the jumps decathlon fitness assessment.
Purpose: The purpose of this test is to measure the explosive power of the legs.
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Equipment Required: To perform this test, you will need a tape measure to measure the distance jumped, a non-slip surface for the approach, and a soft sand landing area (preferred).
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Pre-Test: Before conducting the test, explain the procedures to the subject, perform a screening for health risks, and obtain informed consent. Record basic information such as age, height, body weight, gender, and test conditions. Ensure that the equipment is checked and calibrated if necessary, and have the subject perform a standard warm-up. The take-off line should be clearly marked at an appropriate distance from the landing area based on the athlete’s skill level.
Procedure: The starting position for the standing triple jump is with one foot ahead of the other, allowing for body rocking. When ready, the athlete leaps forward off the front leg (the hop), then continues the movement by leaping forward to step onto the opposite leg (the step), and finally takes off from this leg to jump into the landing pit, landing on both feet (the jump). It is encouraged to vigorously swing the arms and drive the knees to provide maximum forward drive and jump distance. Each athlete is allowed three attempts.
Scoring: The measurement is taken from the take-off line to the nearest point of contact on the landing (back of the heels). If the athlete falls backward, the point of contact closest to the take-off is measured. Record the longest distance jumped, which is the best of three attempts. An excellent distance is anything over 10m, while 11m is considered elite. The current Olympic record for this event is 10.58m, set by Ray Ewry (USA) in 1900.
Variations / Modifications: There are a couple of variations and modifications that can be made to the standing triple jump test. One is to use a long jump sand-filled landing pit instead of a hard surface, which allows the athlete to confidently put more effort into the jump and extend their legs further in front of the body for landing. However, this technique can result in longer jumps, which may not be desirable if you are specifically testing leg power. Another variation is the double leg take-off, where the athlete jumps off both legs, splits them in the air, and lands on one leg (athlete’s preference).
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Advantages: This test is simple and quick to perform, requiring minimal equipment.
Disadvantages: There is a skill component involved in this test.
Comments: If the athlete falls or steps backward after the landing, the measurement will be taken from that point of contact rather than where the feet first touched the landing pit.
FAQs
Q: What other tests are similar to the standing triple jump test?
A: Similar tests of leg power include the standing long jump, 3-hop jump test (performing three consecutive horizontal jumps off both feet), Penta Jump (5-Hop Test) (performing five consecutive horizontal jumps off both feet), and 2-hop jump test (performing two consecutive horizontal jumps off both feet).
Conclusion
The standing triple jump test is a valuable tool for assessing explosive leg power. By understanding the proper technique and conducting the test correctly, coaches and athletes can gain insights into an individual’s performance and track progress over time. Remember to always prioritize safety and ensure that the test is conducted on a suitable surface with proper warm-up and preparation. For more information on the standing triple jump and other fitness tests, visit Auralpressure.
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