Success in jumping events like long jump, triple jump, and high jump depends on precise technique during takeoff and a controlled, efficient landing. Athletes must develop explosive power, timing, and body awareness to perform consistently and safely. This guide covers drills to help you improve both ends of the jump.
Why Focus on Takeoff and Landing?
The takeoff is where momentum is transferred into lift, and the landing is where valuable centimeters can be gained—or lost. Drills that target these phases help athletes refine timing, improve power transfer, and reduce the risk of injury.
Takeoff Drills
- Pop-Up Drill: From a short approach, focus on explosive vertical lift after planting the takeoff foot. Helps with timing and leg drive.
- Bounding: Mimics jump phases and builds rhythm, strength, and coordination between strides.
- Single-Leg Box Jumps: Develops unilateral explosive strength for a more powerful takeoff.
- Approach Rhythm Runs: Practice consistent stride pattern leading into takeoff point.
Landing Drills
- Sand Pit Landing Practice: Use short run-ups to focus on foot and body position at contact.
- Hanging Leg Extensions: Practice keeping feet extended in front during the airborne phase for optimal landings.
- Core Control Drills: Exercises like planks and hollow holds improve posture control in-air and at impact.
- Video Review: Record and review landing mechanics to spot inefficiencies.
Integrating Drills into Your Program
Include takeoff and landing drills in technical sessions 2–3 times per week. Combine with sprint training, plyometrics, and strength work to build a complete jumper’s foundation. For more on triple jump phase development, check out our article on triple jump fundamentals.
Conclusion
Drills focused on takeoff and landing can make a big difference in jump performance. By training these phases specifically, athletes will develop greater control, explosive lift, and cleaner landings—essential elements for long-term success in jumping events.