Hop & Step ( Triple Jump )?

Question

How I Can Imrpove My Hop & Step ?..

In Triple Jump My Personal Best Only 9.32
( First Time )

And How I Can Go Away From FAULT ?

Answer 1

Both Answer Above Already Gave You A Nice Advice ..
So I Hope You Pick Me As Your Best ..
HeHeHe !

Answer 2

In the hop phase, there should only be a single arm forward swing, rather than a double arm swing as used in the LJ. The takeoff foot should extend forward. The foot should land as nearly as possible to directly under the COM(center of mass) and it should rip backward at push-off.

In going into the step, the foot should extend backward forming an angle of near 90 degrees. The takeoff foot must extend forward, making an angle greater than 90 degrees. As the shin is extended, the ankle should become locked with the foot dorsiflexed.


Try some of these drills in practice
HOP DRILLS
Continuous one legged hops with a butt kick action. Retract the heel as high as possible

Continuous one legged hops with concentration on bringing the knee as high as possible. The femur should come up to where it is parallel with the running surface.

Continuous one legged hops, combining the butt kick with the knee high action.

STEP DRILLS
Using only the hop and step, set the takeoff point so that on the step, the landing is in the pit. Extend the takeoff point to force a longer step.

Set up a grid for a series of standing hop-steps. Each succeeding hop-step is a little longer.

check this website
www.coachr.org/tj.htm
for more exercises and drills and a more thorough explanation of the jump.

Answer 3

The typical problem is that you are going too far in your first phase (hop). This means the step is shortened because the proper rhythm is interrupted. The sound of your feet hitting in each pahse should be a constant dot-dot-dot, not a dot-dit-dot that occurs when the hop is too long. Usually this is caused by having too much speed on the approach.

My advice is: shorten your approach, hit the board in nearly full stride, and concentrate on rhythm.

Added note: the ratio we strive for is 7-6-7 (for example, 14 feet for the hop, 12 feet for the step, and 14 feet for the jump would equate to a 40' total).