Plan on three or four stretches, while holding each between 15-20 seconds.

Finish two or three sets before you begin the triple jump. You can also jump rope to practice your final landing.

Increase the speed of this exercise to make it more challenging (like you’re sprinting in place). [5] X Expert Source Alphonso WhiteCertified Personal Trainer, CompleteBody NYC Expert Interview. 24 February 2021. You can also change up this exercise by wrapping an exercise loop or band around your feet. [6] X Expert Source Alphonso WhiteCertified Personal Trainer, CompleteBody NYC Expert Interview. 24 February 2021.

Hopping drill: Try hopping up stairs or around orange cones. Stepping drill: Practice a series of “hop-steps” with each hop-step progressively longer. Jumping drill: Stand with both feet together next to the sand pit and jump in and out of the pit with your feet together. [7] X Research source

Make sure not to run beyond the board during your hop, as doing so is considered a foul. [8] X Research source For the hop and skip, you will begin your jump with the same foot.

Don’t position your arms behind your back. Doing so will slow you down during takeoff and landing.

Keep your knee high and parallel to your hips for correct form. [11] X Research source For the step, your goal is to get off the ground as soon as possible. [12] X Research source

Unlike the first two steps, land the jump with your heels first. [13] X Research source

Rotate the muscle groups you train. Build workout regimes over specific groups like your legs, chest, biceps, or stomach.

Pushing yourself too hard is common during interval training. If you feel weak or excessively sore for several days after workouts, take a break from interval training for a week. [15] X Research source After every interval training, cool down by walking briskly for about five minutes. This will help slow down your heart rate. Recovery is just as vital as the actual workout. [16] X Research source

Overexerting yourself with weights can result in knee or back injury. Work your way up to heavier weights gradually. Don’t just put pressure on your lower body. Upper body strength is also important for ideal triple jumping form.

Swimming is popular among triple jumpers because it relieves pressure on the legs while still getting cardio. [18] X Research source