@sawyern07 is my Instagram.

No problem. Go all in and you'll definitely go places. Believe it and your halfway there.

Real.

I would definitely try and strengthen your ankle with exercises. If you can't go get physical therapy for it, there are probably a bunch of videos on here with exercises you could do. Basically your healing your ankle by strengthening it. The exercises will probably involve a lot of calf, tibia and feet as well as ankle muscles. You can do these for maybe a month and then slowly ease back to into light jumping on softer surfaces. When you get back into jumping is up to you though. I don't know how severe your injury was. Hope this helps.

Lots of practice. You can start practicing by doing the jump movements walking. In this case you practice a long sweeping drive knee that stops at 90 degrees. Personally, I did this a lot walking around my house. You can then transition this muscle memory into bounding and then full jumps. I would practice it until it becomes second nature when you jump. Also, strengthening your core will help you keep you knee up when you sweep it.

Minnesota.

The main thing I did to increase my second phase distance was improving the positions of my arms and non jump leg into the second phase. They should be swinging into your second phase and be nearly fully extended. For strength, If I was in your situation bounding would primarily what I'd be doing. Lifting hard in the gym is great for the preseason and early season, but when you have less than a month to perform in your senior year I wouldn't recommend it. If you do lift, make it lower weight and more explosive with less volume. You don't tire yourself out later in the season. Also, if you aren't already watch a bunch of videos on triple jump. I have a playlist on this channel full of videos I used to get better. Hope this helps. If you do make it, Hayward Field is the coolest place to compete in the US. There's no other experience like it in track and field.

Bounding and Plyometrics led to most of the improvement. Also did weight training that was geared towards track. Did football and lost 10 pounds too. Lastly, did a lot of visualization and made the movements muscle memory by doing them walking.

That’s pretty solid improvement. Definitely have a lot of potential in the future.

Thanks! I’m currently competing at the D2 level.

@@sawyern101 Fantastic! Keep posting! My son is in 10th and wants to compete after high school.

Definitely the most overlooked aspect of the second phase and also triple jump as a whole is your arms and the free leg (non jumping leg). Swinging these limbs into each jump will help you maintain speed from the run up and also help you get more height in each phase. If you look at the difference between my junior and senior year, this is one main difference. Senior year, my arms are straighter and get further back behind me for the swing which allow me to maintain more momentum and get more power. Furthermore, the swing of the free leg is arguable even more important than the arms. The free leg is basically a very heavy counterweight than you can swing to help you maintain speed. My junior year, my free leg was bent during the first to second phase transition. This meant I couldn't get much energy return from it. Fixing this helped my second phase tremendously and is probably my biggest tip for you. I know this is a lot but I hope it helps.

I might consider it. I have a playlist on my channel that's full of videos I used to improve also.

Maybe like low 30s. I can dunk pretty easily with a warm up.

Oh ok

I'd say the two best ways to improve is your strength and your form. For strength, you should do stuff like alternate bounds and single leg bounds on soft surfaces like turf. You should also be getting stronger in the weight room. At your level, I'd say this is where you'll see the most improvement and should be what you focus on most. You have to build a base so that you can get more technical later on when you start jumping further. For form, its getting better posture and positions going into the step phase as a result of a better first phase. If you look at the video from my junior year you can see my arms are bent and they don't go as far back behind my body into the second. Also, my free leg (left leg) is bent during the first to second phase transition. Both of these things result in more forward rotation in my body (not good). If you move to later in my senior year you can see that my arms are nearly straight and they get further back into my second phase. This results in my posture being much better in my second phase which leads to more distance and also a better third phase. Furthermore, similar to when you go up for a rebound in basketball, you can get more power using your arms when you jump. Overall, getting the form down in triple jump is really important but I would focus mostly right now on getting stronger. Personally, I found it really hard getting my arms back far enough junior simply because I wasn't getting that much air time when I jumped. Outside of strength work though, I would get used to the body positions by doing walking cycles and walking bounding. This is just getting in the positions of triple jumping without actually running or jumping. You can do these literally anywhere. I did them all time around my house to get used to the weird movements in triple jumping. I know this is a lot, but I hope it helps.

​@@sawyern101 Appreciate the response, I will apply this.

⁠@@sawyern101update: I hit 12.10m districts is coming up let’s see what happens, also do you think if I keep working I can do it in college?

@@Perkazine At your current age, you can certainly make that happen. If you can make that big of an improvement in such a short of amount of time, there is definitely still more improvement to come. I'd say your next step if you're not already is to become obsessed with triple jump and improvement. Become obsessed with the movements and gaining knowledge on the sport. I have a playlist of videos on triple jump that I used to improve with. I would give them a watch as they are very informative. Also, eat as clean as you can and sleep a lot for recovery. Lastly, is to find your why. Outside of your passion for the event, what will motivate you everyday to keep improving and stay on the grind? Personally, I knew at the start that nobody believed in me. The want to prove people wrong pushed me to keep going. Also, I really wanted to win. At track meets there's always people blow people away with there crazy speed or distance. I wanted to be that person. I wanted to stand so badly on the top step of a podium and have my name called as the winner. Whatever your why is, it will push you to keep going when you have doubts or things get hard. Hope this helps. You can do it if you put your mind to it. I've just got done with my freshman year of college competing at the D2 level. If I can do it, you certainly can too. My favorite quote is "The best way to predict your future is to create it."

Damn, thats really good for a freshman in high school. That record is as good as gone. Hope you do great things over these next 3 years!

@@sawyern101 Thank you bro!

That’s a sick resume dude. Jumping at Hayward field was definitely one of the coolest experiences of my life.

@@sawyern101 Appreciate you sharing your triple jump progression story. It took me back to some great memories in the pit. Are you competing in college?

I’ve never really experienced ankle pain before but you could probably try taping it or wearing a brace if possible. Strengthing the area with exercise should definitely help though. That’s how I fixed my shin splints from junior to senior year. I focused on strengthening my Tibia muscles. I would probably slowly ramp up the jumping throughout the season and make sure to do bounding on a softer surface. Hope this helps. Good luck with your season.

@@sawyern101I taped up my ankle all of junior year and I hated it so I’d rather just strengthen it. I’ve picked up some ankle strengthening exercises relying on balance so that’ll probably be my best option. Thanks for the advice!

Our school went to 12 meets total if you made it to state. I went to 6 preseason indoor meets throughout December to March. I also went to nationals so in total I went to 19 meets. Looking back on it, that was way to many competitions for my body to handle. I was definitely gassed at state and nationals.

I'm currently competing on the D2 level.

With the form improvement, it is definitely possible. Make sure eating, sleeping, and recovering are on point. Overall, I'd say become obsessed with improvement and believe that it can really happen. Put those two things together and you can do anything. Good luck with your season.

Thanks. We have a record board which makes it really special.

14.25m is pretty good. Definitely 15m potential.

To improve performance, sprint speed and leg strength must be further improved.Thanks@@sawyern101

Thanks! That’s my collegiate goal.

Thanks! If you focus on it and trust the process you will be surprised with how far you can go.

Thanks. Triple jump is definitely an event that takes time to get good at. I hope that you also continue to get better and improve.

Definitely bounding. Alternate and single leg bounding are the best way to build strength for the triple jump in my opinion. I started doing them consistently after my junior year and I'd say they were a major factor in helping me increase my distances. They also help you build technique at the same time. Make sure to do them on turf or a soft surface because they are quite hard on the shins and knees. Also, depth drop box jumps are probably the best option in a gym. Hope this helps.

@@sawyern101 thank you!

Thanks! I really appreciate it.

Thanks. The biggest lesson I've learned with triple jumping is that if you really focus on it you'll blow right past everyone. Also, being lean physically is important but don't take it too far.