My Triple Jump Progression 10th-12th Grade

This video is about my triple jump progression from my Sophomore to Senior year of high school. My journey from being horrible to being a school record holder and one of the best in the state.
I respond to all comments. If you have any questions about triple jump or my progression feel free to leave them below. I would be happy to respond.

[@hopsquad]

I love everything about this video! Keep up the good work!! 50' is within reach!

[@sawyern101]

Thanks! That’s my collegiate goal.

[@jedmckutsa9785]

This progress is amazing!

[@sawyern101]

Thanks! I really appreciate it.

[@mrpew8133]

starting out this year and this gave me some motivation, nice vid

[@sawyern101]

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.

[@logan6396]

I’ve got very similar goals. Starting my senior year and want to break school record of 45’ 6”. I jumped 37’ sophomore year, 41’ 6” junior year, and my form is improving so I really think I can get it. Have my first indoor meet in 7 days. Wish me luck.

[@sawyern101]

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.

[@zhihuashilan1939]

My best triple jump result is 14.25 meters. However, I still want to improve this score

[@sawyern101]

14.25m is pretty good. Definitely 15m potential.

[@zhihuashilan1939]

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

[@bball3048mmfr]

It's still special to finish your HS career with your name in the record books.

[@sawyern101]

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

[@sofsofsof3496]

This is my first year training for triple jump and I was kind of disappointed of my performance.The hop is hard for me and in general everything is a challenge cause I started track just in high school and just now in college I was able to find a better training environment with devoted coaches.Your video is a proof that everyone can get better and achieve in sport if there is hard work and patience.Hope you keep going

[@sawyern101]

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.

[@danielsandoval6282]

Dawg, idek who you are but your doing great things, if you can progress like that, and I did the same as you (sports wise/lifting) idk where i'll be at now. i havent tripled since october but your video is proof that hard work pays off. i'll let you know where I am come first meet in 4-5 weeks Much Love ✝️

[@sawyern101]

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

[@sontewong9935]

Congratulations on setting a goal and putting in the work to accomplish your goal! Fellow triple jumper here. 🙋🏽‍♂️ State champion, summer track regional record holder, junior college conference champ, All-American, school record holder, conference champ, indoor/outdoor All-American, school record holder & Hall Of Fame. Now I coach/train athletes. Jumping at Hayward Field is amazing isn't it?

[@sawyern101]

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

[@sontewong9935]

@@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?

[@lasagnasoup7694]

Nice work bro! I've officially made triple jump my life as well 😅 Last year I jumped 43' 7.5''. I'm attempting to get the school record this year at 44' 3.5'', and I've been practicing all winter. I'm a sophomore in high school now, looking forward to the season, and I am hoping to get a scholarship to a college at some point.

[@sawyern101]

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!

[@lasagnasoup7694]

@@sawyern101 Thank you bro!

[@OiledOrangutan]

I have got similar goals to you as well. My freshman year I jumped 36'8" and I am currently jumping 40'9.75" as a junior. I hope to break my school record of 44'3.5" after I grind this summer. Thanks for sharing your progress, it truly inspired me and showed me that my aspiration are within my reach.

[@sawyern101]

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

[@vexsitalgaming363]

Motivation

[@sawyern101]

Real.

[@reecem.770]

I started freshman year and jumped like a 35’8” and now Im a sophomore and jump a 39’5”

[@sawyern101]

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

[@TalkWithCZ]

I got a meet tomorrow and 3 meets left to qualify for NIKE NATIONALS in my senior year. Right now I'm at 41ft and don't really have a consistent coach. I am gonna hit the gym these upcoming weeks and really push it. All I gotta do is hit above a 42 6 and I'm in. My form looks exactly the same as your 39' 8.75 jump. How did you get your second phase longer? I appreciate the inspiration

[@sawyern101]

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.

[@jr.smiththehennessygod2249]

I’m a junior, second year triple jumping, sprained my ankle very badly last year doing it, ankle has never been the same and I get anxiety while jumping which doesn’t allow me to perform well. My form is good but it’s just the mental block that prevents me from attacking the ground hard. Got any tips? And how many steps for my approach do you think I should take I’m currently take 16 strides in total (8 step) which I think may be a bit too much for me to handle.

[@sawyern101]

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.

[@dwaynegreene576]

Do you have any tips to increase distance in 2nd phase? I jumped 42ft my junior year and I'm trying to get to 44-45 by the end of my senior year

[@sawyern101]

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.

[@meltrix4319]

I’m in my senior year jumping 40’10. Spring track starts in a couple weeks and I want to make a big impact this year. School record is like 47’1 so idk if that would be my goal but it’s something I’d be willing to strive for. I’ve been dealing with ankle pain for the last couple seasons whenever I triple jump and I was wondering if you ever experienced that or knew how to fix the problem. I’m trying to do strengthening work to help my ankles idk if that helps. The thing is it only hurts when I land on it while jumping. Do you have any tips?

[@sawyern101]

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.

[@meltrix4319]

@@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!

[@Perkazine]

This gives me motivation to keep on going, any tips to get more distance on the step phase? right now, mine kind of looks like a short step and I can't hold it for very long. I am a sophomore currently in season my latest PR is 11.41M I want to compete in the college levels.

[@sawyern101]

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.

[@Perkazine]

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

[@Perkazine]

⁠@@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?

[@sawyern101]

@@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."

[@mitchell6]

how do you get your knee drive like that

[@sawyern101]

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.

[@jaiveerchauhan16]

Do you have any tips for building that strength to float between phases?

[@sawyern101]

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.

[@jaiveerchauhan16]

@@sawyern101 thank you!

[@ayoodumosu6599]

what workouts were you doing to improve this much?

[@sawyern101]

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.

[@kwaysee]

The progress was crazy! Goal of jumping at the collegiate level?

[@sawyern101]

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

[@kwaysee]

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

[@mitchell6]

what state?

[@sawyern101]

Minnesota.

[@javianedwards2542]

How many meets did yall have your sr year ?!😂

[@sawyern101]

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.

[@infamous2123]

you def could've went to college for triple and high fr just based off this(if you didn't)

[@sawyern101]

I'm currently competing on the D2 level.

[@slicfang]

i kept this video saved for months because the progression is amazing. do you have any socials which i can contact you on? im a HS junior who just jumped 12.7, a 1.2 meter improvement from freshman year and i want to get to 13 in a couple weeks

[@sawyern101]

@sawyern07 is my Instagram.