Workout 110124

2 mile bike ride warmup

Stretch and 4 x 30m skip drills

8 x 100m @ 15 sec or faster (actual 13.7 to 15 sec)


126 Responses to “Workout 110124”

  1. Greg Foster Says:

    I was impressed with your talents and passion for the triple jump as an elite athlete. However, I’m more inspired by your triple jump explots as a masters athlete. It would be great to have some tj training advise specific for masters.
    Good luck.

    Greg Foster (not the hurdler)

    • Willie Banks Says:

      Greg, thank you for your kind words. I have several videos on youtube. I also have some training videos on Good luck. Willie

    • Willie Banks Says:

      Hi Greg,

      Just keep practicing is about all the advice I can give you. It is important as we get older to be smart about rest and practice sessions. I make sure I don’t over train and spend most of the time running sprints or bounding, not jumping full jumps.

      Mr. Triple Jump

  2. Nick Says:

    I will be competing in a triple jump competition for the first time. I know what can cause a FOUL call during the takeoff and pit landing (I use to do the long jump) BUT what are the different foul calls you can get during the Hop – Step AND the Step – JUMP portion of the triple jump? Please be specific. Thank you in advance.

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      Before the rule was changed, around the late 80’s, one could get a “drag foul” which meant that your swing leg touched the ground during the jump. That became a problem after the Moscow Olympic Games when some of the athletes accused the officials of cheating for their national athletes. A drag foul could not be questioned and so some officials would call the foul if they thought the jump would beat their favorite jumper. Anyway, there is no foul if you drag your foot now (anyway, when you drag your foot it slows your jump and ultimately reduces your distance). However, if you don’t do the technique properly, you can get foul. In other words, the pattern can only be either left, left, right or right, right, left. Any other foot pattern is a foul. Hope this is useful. Good luck!

    • Willie Banks Says:

      Used to be a drag foul but not anymore. A drag foul occurred with you dragged your foot from the hop to the step phase. This was determined to be a hindrance, not an advantage so it was deleted. You still can get a foul if you don’t make the pit on the 3rd phase. Also, you can get a foul by walking back through the pit towards the takeoff board after jumping. You must also use the proper pattern, (Left, Left, Right or Right, Right, Left) for jumping.

  3. Cody Wicks Says:

    Hello Mr. Banks!
    I’m currently a senior in high school in the Bay Area of California and I’ve been wondering: how are you able to develop your technique when going into a full sprint? My personal best was 44′ 5″ and I can easily go 40ft off of a two step approach, but when I go from a regular six or eight step approach, everything completely falls apart and I typically get around 41 feet. My coaches have said that if I could get the technique down I could be going beyond 48ft. Do you have any suggestions? Thanks!

    Cody Wicks

    • Willie Banks Says:

      This advice is probably really late. Usually, when I see or hear of this problem I assume you are spending too much time on the ground. When you are going slow it enables you to gather and “muscle” your way off the ground. When you add speed you lose the ability to use your strength and technique must take over. The best way to solve the problem is to do 8 step approach step-jumps and hop steps. Performing only two parts of the jump will force you to be faster in the phases. If you master that you will be able to do all three with a long run. Another issue could be you are not attacking the ground with a flat foot. In other words, you are hitting the ground with the ball of your foot, not allowing the heel to hit at the same time. This is a stopping action, causing over rotation and limiting the distance you can achieve. There are several other things that could be wrong but those two things are the most prevalent. Good luck,

    • Willie Banks Says:

      Hi Cody, I hope you continue to work at your technique. I find that most people with your problem are just slow in responding to the ground. If you are able to go further with a short approach, it indicates that you are not increasing the quickness in your actions relative to the speed increase with the longer approach run. Try speed bounding…start slow and then increase the speed of the bounding for about 50 meters. When you get better, try to bound with someone running about half speed next to you. This will help you increase the reaction to the ground. Another way of increasing your action in the jump is to bound down a slight slope. Or, using a bungie, have someone run in front of you while you bound behind (both of you are tied together by the bungie). The secret is in the active, flat foot, attack of the ground on each bound.. Good luck! Mr. Triple Jump

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    • Willie Banks Says:

      Sorry for the delayed response. For some reason I didn’t see this comment until now. Thanks for the kind words! Mr. Triple jump.

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