Improve Your Triple Jump 2nd Phase - In Depth Film Review & Drills

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I've lost count of how many times people have asked me for tips on how to improve their 2nd phase of the triple jump. So for this video, we're going deep into the mechanics behind how to take your 2nd phase (aka the step phase) further than ever before, and I'll walk you through a breakdown of one of my own personal best jumps for an example.
There's a lot more we can cover on this topic alone, so let me know in the comments if you'd like to see a follow up to this video.
Instrumentals prod. by Chuki Beats / @chukibeatz

Опубликовано:

29 июн 2024

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Комментарии : 106

@djmath3w-7 3 года назад

I really appreciate this free pro content you giving out here, your channel is a hidden gem it deserves so much more subs!

@oolamigoke 3 года назад

✊🏿🏆

@natertot7952 3 месяца назад

“The triple jump is my favorite event and not just because I made it to the Olympics in it” man I know I should listen to you now I tried this event for the first time at practice the other and I was jumping 33’, but thank you for this video because I’m hoping to improve

@oolamigoke 2 месяца назад

✊🏿

@moselc09 Год назад

This was the most analytical jump video i've seen. thanks!

@davidanthony2418 Год назад

Please keep it up..its really helpful in my training..I am probably mimicking your triple jump phases bro

@Slimmm-iv1vb 2 года назад

i went from 37ft to 46 ft in the same season my first year hoping yo hit 50 this year

@Liam-fk5hf 2 месяца назад

What year did you get 37

@TheJimwilt20 3 года назад

Thank you for this. Incredibly informative all around. I Will definitely implement those marching steps for my newer jumpers and early next season to reintroduce the in season only athletes to the motion.

@oolamigoke 3 года назад

Glad to be of service ✊🏿

@samueljsharp 2 года назад

This is amazing. Thank you so much for sharing.

@LetBev1 3 месяца назад

Great content! Will begin adding to athlete's workout. Keep you posted

@thescatty 2 года назад

Amazing video!!! Coaching jumps this year with some Great kids can’t wait to show them these workouts! And techs thank you!

@oolamigoke 2 года назад

Yessir!! Let me know how it goes.

@ashleykurzdorfer7402 3 года назад

I tried triple jump for the first time yesterday at our first meet, I got 29’7” and I loved it. I did it after my 100 so I was tired and I’m definitely gonna try harder next time🥳

@oolamigoke 3 года назад

Keep it up 💯

@connor27311 2 года назад

a year later i hope u did well

@ashleykurzdorfer7402 2 года назад

@@connor27311 this is so funny ahaha a year later and I do my last triple jump tomorrow. My PR is now 32’3😅

@caiden2150 Год назад

@@ashleykurzdorfer7402 what is it now?

@ashleykurzdorfer7402 Год назад

@@caiden2150 that was sooo long ago! Lol my PR ended up being 32’3 until I got a knee injury, but I always had so much fun doing it!

@jfordtha1706 2 года назад

Dope video. U showed me some things to help my daughter with that she simple and easy to do

@johnprentice1527 Год назад

Great tutorial, really clear and concise explanation of how to maintain speed through all three phases. Thanks

@oolamigoke Год назад

Of course ✊🏿

@moshi2948 2 года назад

i appreciate this "tutorial", i didnt have traning yet, buti will keep in mind your advices, thank you so much! i am 100%sure that this video can help me. i havecurrently PB 12.08(i am 2005), 8. in national standings, if it helps, i will be the happiest person ever!

@anthonymann3413 2 года назад

This is a great learning session one of the best keep up the good work as a coach dealing with beginner track athletes i needed this thank you,coach mann trackdallas

@davidanthony2418 Год назад

I love what you are doing bro

@ryang748 3 года назад

Thank you so much for making this! Lots of good information. I hope I will be able to be conscious of my phases while jumping...As a freshman my PR was 39'. Sadly we didnt have a track season last year. I hope this Thursday I can blow that out of the water. Ill continue to comment my progress. It will be fun to see the differences in my jumps using your advice.

@oolamigoke 3 года назад

Yessir. It’s my pleasure ✊🏿 Sorry to hear about the season, but I’m sure you’ll jump much further especially if you’re watching my videos 😉

@ryang748 3 года назад

@@oolamigoke Literally just got home from a track meet. 40' on the dot. Next goal 41'

@oolamigoke 3 года назад

That’s awesome man!! It might be beyond 41’ before you even know it.

@hafizm1428 Год назад

Great training video

@andreparadise 3 дня назад

🎉 good stuff

@arfurmahn 2 месяца назад

Thank you man, it’s my first year in track and I jumped like 13 feet in triple jump. 😂

@daedaethegoat7899 2 года назад

i have state sectionals this friday and i need to get my second phase right i hope this helps.

@ATHLETE.X 2 года назад

Great video Olu!

@oolamigoke 2 года назад

Much appreciated 🙏🏿

@tropicfootballk1129 2 года назад

Could you please make a video on how to measure your triple jump run-up🙏🥺?

@ricardobrocopuerta5986 2 года назад

Really helpfull !!!

@Jevon_Johnson Год назад

YES A RU-vidR WHO IS A JUMPER🙏🏾😭

@ssglive1893 2 года назад

You just helped me so much

@oolamigoke 2 года назад

That’s what I’m here for ✊🏿

@pasmatrilubov6840 3 месяца назад

came for the drills, stayed for them BARS

@sciggestrandberg1645 Год назад

Bros out here giving pro tips for free🙏

@abayisengaelysee2385 4 месяца назад

i love this iand i want to improve my triple jump

@TeemsTheVisionary Год назад

Hey it’s my first time doing track and I’m doing TJ. I had my first scrimmage yesterday but for my first time I jumped 40’1 in TJ I jus wanna get better and better

@GirlThatsBA 3 года назад

Great video, I'm a D1 50ft+ jumper but I tend to lower my hips down in the penultimate as if I was doing a long jump. What would you say is the best way to fix this?

@oolamigoke Год назад

Try doing your approaches on the track instead of the runway, and don’t mark the board. Instead, have someone watch how consistently you land in the same spot. Don’t do a pop up at the end. The point of this is to commit to your run, while not changing your sprint mechanics before you hit the board. Once you can do that without lowering, try doing it with a pop up.

@GirlThatsBA Год назад

@@oolamigoke Thank you!

@zioonr 3 года назад

14 year old triple jumper with nigerian descent trying to jump 43 this is really inspiring earned a sub🇳🇬

@zioonr 3 года назад

jumped 41’6 last week in a freshman but my step phase was short and low i feel like i don’t have enough power to float like you did but i need to pr tommorow at hopes of state

@oolamigoke 3 года назад

Much appreciated! All the best in the meet, let me know how it goes. The power will come with time ✊🏿🇳🇬

@juju3x175 Месяц назад

I tripled 39-7 for the first time with one day of practice then after not practicing after that i jumped 40-4, i just practiced it for the like the 2nd-3rd time ever today and have regionals in 2 days where i need a 42-6.25 wish me luck

@juju3x175 Месяц назад

Jumped 42-8.75😤

@J-blak Год назад

Thank u fam

@fl.3k.325 2 месяца назад

i should’ve watched you my whole season

@matthewcooper3832 3 месяца назад

I am trying triple jump at a meet for the first time tomorrow and only have two practices under my belt I hope these drills help me

@enderjeff293 Месяц назад

What did you end up getting, and have you pr'd since

@bowobrewok-uh9ir Год назад

Im from Indonesian, thanks you for video

@MHDA11617 2 года назад

no way u got 2k views u desserve more. also on the second phase my legs get so weak and i can barely go any further its so much pressure on my legs, any tips?

@oolamigoke 2 года назад

The channel is growing consistently so I can’t complain! As for your legs, I have 1 word: Bounding. Watch the video on how I improved fast in the triple jump, and keep an eye out for more uploads coming in the next few weeks 👌🏿

@Hurly Год назад

3rd time jumping at a meet 35ft! Im hoping to jump 40ft by the end of the year...

@pasindunanayakkara7522 3 года назад

bro this is really helpful..can i know about the hight u need in thr hop?

@oolamigoke 3 года назад

Good question... Generally speaking, the higher your hop, the stronger you have to be to come out of it without losing speed. There is a such thing as going too high though, especially for novice jumpers.

@chancemusicyt 2 года назад

sup man! i’ve been doing triple jump since last year and my weakest point is probably my transition from 2nd to 3rd phase. any way i can improve that? i love the videos and they’ve helped me a lot.

@oolamigoke 2 года назад

The step to jump drill is a good place to start, but remember to work back from your point of issue to diagnose the problem

@jaivir7758 Год назад

7:30 bro started flying

@bxllerdav5786 Год назад

Hey bro, I currently jump 43’ft and about to jump and run in college soon as a freshman, but I definitely could get way farther but I don’t really have a 2nd step phase, any suggestions to develop one before the season?

@Goobab_Mcjimmins 2 месяца назад

28ft & 7” got gold😎🥇

@Goobab_Mcjimmins 2 месяца назад

Hoping to improve

@enderjeff293 Месяц назад

Good work. What league? Cause im getting a lil more than that but getting like 7th or 10th

@Griffin-kq9oe Месяц назад

W what grade

@joelhan9598 2 года назад

As a right foot should i jump right right left or vice versa

@Ok_Igwe 3 года назад

Hey Olu, should I think more about attacking and running through my hop phase or should I shorten my steps and cycle through my hop? Yesterday I felt out of position going into my step and I lost all the momentum I came in with by trying to run through my hop phase. Also, how often do you work the core, and do you know any triple jump specific core exercises that will help me better hold my step phase?

@oolamigoke 3 года назад

That’s a tough question to answer without seeing you jump in person, or watching any of your video. It could be a bunch of things and we’d have to do a film review to break it down. As for the core, I work it 4-5 times a week in some capacity or another. I’ll upload a core training video soon!

@Ok_Igwe 3 года назад

@@oolamigoke Ok cool I sent some videos to your IG. Let me know if you charge to do film reviews!

@johndoe3707 3 года назад

Is there any way to get into contact with you? I jumped 40’3.5 yesterday but I never trained for it. I want to work hard this offseason and get to 45 next year. I’m trying to work on my finish but obviously my other two phases could improve as well

@oolamigoke 3 года назад

Of course ✊🏿 You can reach out to me on Instagram @oolamigoke, or you can book a virtual coaching session with me at this link: squareup.com/appointments/book/s06u6ird041mgp/L8VA3FBTZ2YMN/services

@come.n.get.yo.girl. 4 месяца назад

its my freshman year and my 8th grade year during meet of champions i jumped a 38'2 which was only 4 inches away from the school record and I was mad. The school record for my school is 44'6 i believe and i wanna get over that hump to satisfy myself. But my 2nd phase is weak

@zify6974 Год назад

my first triple jump was a few months ago and my 2nd phase has been a very small transition step sorta.. I notice I don’t land from my first jump very well and jump off of that with power. How could I improve my ability to take the landing and jump with more power? Also I love this video this explained a lot to me it deserves more love

@alanwilcox6549 Год назад

I’m in the same situation

@zify6974 Год назад

@@alanwilcox6549 so work with bounding, track started so i’ve been able to see the difference again. i’ve been jumping 4-5 ft more

@rays2nice Год назад

@@zify6974 this was amazing advice, i’m essentially coaching myself through triple jump in my first year of track, and practicing bounding helped so much. literally did two days of bounding progression and saw a 4 ft improvement. it was my very first jump after working on bounds. the confidence boost I needed going into finals this week.

@zify6974 Год назад

@@rays2nice Oh wow great job! Yeah i normally do a good session of bounding the day before a meet and when i get to the meet. It always warms my legs. One thing I have picked up is a way to jump and get a good 2nd phase. I just call it “hop HOP” because the first phase is only a jump to the second, then the second attack the ground and get a big jump with it

@jahmarimuhqueed2075 Год назад

I just started doing triple jump (freshman) and I struggle with my step and this video helps a lot; however, you mentioned how if our step is poor, it’s because of our hop, but my coach said my hop was nigh perfect (in terms of technique). I noticed that I fall of sorts once I hit the ground though and lose some momentum, is this what causes my step to be bad?

@oolamigoke Год назад

It's important to note that your step can be poor because of multiple reasons, not just the hop, although the hop is a common reason why. It's also difficult to say what's going on exactly without seeing you in person... I'd recommend studying and comparing your technique to successful jumpers and trying to reverse engineer your flaws from there.

@nasirulrich2148 2 года назад

I'm a sophomore and I'm about to go to my first regionals this year I'm at 39'11.5" so close to 40

@bearsfan1163 Месяц назад

I’m jumping about 39 right now and I want to be able to break 40 so any advice would help

@coachcones24 2 года назад

Hey Olu, do you provide any coaching or mentoring consultation sessions? I’d like to ask you some questions and get some guidance from you

@oolamigoke 2 года назад

I do! DM me on Instagram and we can go from there @oolamigoke ✊🏿

@tnicz1004 2 года назад

For a two days I'll be jumping triple jump for the first time.Then edits the comment on how it went with your tips to TJump. (I am a long-jumper)

@rileyfrank6968 2 месяца назад

I’m watching this as research for my own technique I’m currently a sophomore in highschool and my triple jump is only 39 feet and 7 inches. How do I extend my second phase, I have a hard time keeping speed. Thanks!

@oolamigoke 2 месяца назад

You question is covered in detail in the video, but you have to actually put in the time to apply what you’ve learned in it

@Mykaled 3 года назад

What’s it like competing for Nigeria? Is there good support? I’m still not sure what country I’ll end up committing to

@oolamigoke 3 года назад

Good question. Competing as a Nigerian is rewarding for sure, but you have to find ways to support your own career more times than not. That said, the same is true for many other countries including the US.