Triple Jump - A Year's Progression

Kyle Murphy: Australian U17 Triple/Long jumper - 14.40m PB
A reflection of my first year in Track & Field Athletics, from when I first joined my club in December 2014, to now - December 2015.
The beginning of my first season saw me qualify for two national championships, where I managed to place 2nd and 3rd respectively in the Triple Jump.
The offseason has been spent preparing for the 2015/16 season, and is off to a good start with a new PB of 14.40m.
Thankyou to all coaches who have helped me throughout this time.
Music:
Sticky Fingers - How to Fly

[@murphseye]

Hey all! Wow you guys in the comments section been incredibly supportive. I apologize for not being very active on youtube over the last, well, 7 years (how time flies..). I initially made these jumps videos with the hope of getting recruited to an NCAA program in the US, and we did it! I made it onto the Harvard Track & Field program, but what's more I was able to serve as a Co-Captain in my junior year. I studied History & Science, minored in Energy & Environment, and all the while I fostered my love for photography and videography, which is now my main focus after having graduated this year. Replying to everybody's comments after this long might be redundant, but if you manage to find your way back let me know if there are any stories you would like to hear. Cheers!

[@slicfang]

hey man its great to hear your success! i was wondering if you had any advice on how to train by yourself during the winter im not on any track team and outdoor facilities to train are not an option during the winter i was wondering if there was anything i could do inside to improve my triple jump

[@MG_Gamer-tq5mj]

good to back man

[@murphseye]

@@slicfang For sure! I can put together a bit of a video about that soon. Are you somewhere that is snowed out in the winter? For indoor work you can do a lot of productive things - plyometrics, building your base strength in the gym, doing your track drills to solidify good mechanics (hip position, dorsiflexion etc). Most of all have fun and turn things into mini challenges for yourself! Training alone can become very hard to stay accountable if you're not enjoying the process. Visualise your entire jump routine; the feeling of standing on top of the runaway, the rhythm of your acceleration phase and jump phases. I would do this even while laying in bed, and it will help strengthen the pathways that lead to your technique feeling like muscle memory. I'd also go up and down the hallways of my house doing 'takeoff' mechanics and simulating the phases of triple jump just on the way to another room for fun. Also! A great time to work out a lot of your core and stabiliser muscles. These usually aren't muscles for show, but as you get stronger and your body is taking more impact, it'll help you avoid injury. Banded exercises for your hips, knees, ankles, are all great areas to target as a jumper. If you 2x your strength, and your connective/supportive pieces haven't been developed too - well, you can see how that might go. Specifically as a triple jumper, I've found that not having a strong core to brace during impacts leads to a lot of stress on the low back, especially if the pelvis rotates forward. Best of luck! Happy to chat more about it.

[@slicfang]

@@murphseye thank you so much for your response man. i live in toronto so the winters are just packed in snow. i dont have access to any indoor facilities either. i will definitely try these workouts in my room or wherever i can. i jumped 11.56m without any prior training so this year im aiming for 13m while training during the winter. i really appreciate your advice and im sure this is going to help me improve during the winter 🙏

[@kennynakawaki]

Wow, I’m extremely envious of you. Congratulations bro! I haven’t improved at all in the past year, I’ve actually gotten worse because my coaches discouraged us from practicing like you did in the offseason. Now that season has just started, we’re back to square one :(

[@selmeysa4474]

Why would your coach discourage you guys.. what???

[@kennynakawaki]

selmeysa I don’t know, but I don’t even consider him a Coach at all. He still doesn’t know how to coach. He’s very ironic and frustrating. Like last Monday for example, it was the perfect day to do Triple Jump/Long Jump. When I asked him if we can practice, he said no. Tuesday comes and it’s high jump day, he cancels high jump and instead makes us do triple jump that day. Like, I just don’t understand him at all. He’s the reason why jumpers for my high school suck and haven’t improved at all since last year. We haven’t had any great jumpers in the past 20 years anyway. :/

[@selmeysa4474]

@@kennynakawaki wow, that actually sucks. I'm fortunate enough to have an excellent coach who jumped in college but my form hasn't gotten any better. One thing that I will say tho is that if you're having a lot of trouble with your second phase, consider shortening your first phase a LOT. One way you can see how much to shorten it is too get your PR, and set cones at each 1/3 of your jump. Then practice jumping where each phase is close to or near the corresponding come.

[@kennynakawaki]

selmeysa Thank you :)

[@keinanbriggs]

Amazing Job

[@inspiredmilk8351]

keinan briggs hey man, love ur vids!

[@dennissvitak148]

Kyle is currently a Senior at ... wait for it, HARVARD, and still competing and winning. Pretty cool to see.

[@henningandre3341]

What a great video! So nice to see that huge development is possible. Keep up the work on the track (and with the camera) :)

[@murphseye]

+Henning André Thanks! Hoping I can continue at this rate for another year

[@davidthomas4022]

great video, i also triple jump my current pb is 12.91m with no training or coaching, i have joined a club and started training and am hoping for 14m by the end of the indoor season, this video is a great inspiration, thanks

[@murphseye]

Thanks mate. You're off to a great start, I checked out your 6 step jump and I can see a lot of potential there. Keep it up, I think you'll make a great jumper

[@cooperhine1337]

Thank you for the motivation kyle, i too am a triple jumper currently jumping high 12s, this year im aiming for 14m! im u/16 this year and im currently the 5th best in qld for my age

[@murphseye]

+Cooper Hine That's awesome! If you put your mind to it anything's possible in a year. Let me know how you go!

[@cooperhine1337]

+Kyle Murphy just wondering, what were you jumping when you were u/15? I jumped 12.74

[@murphseye]

+Cooper Hine I didn't properly start until U16, where I peaked at 13.77m. As far as I can remember though, during U15 school sport days when I did triple jump it was somewhere between 12.70 - 13.20m. So you're doing pretty well!

[@cooperhine1337]

+Kyle Murphy thanks man! It's always good to see the progression of someone who was jumping around the same as you so I have an idea of how well I may go

[@dariofgfg664]

Im almost the same that you. Im in sub 16 and I did 13,14 but when i was sub 15 I had 11,50😂😂

[@mrharenbiculous]

You're bloody brilliant mate keep up the massive improvements 🔥. Olympics for sure

[@joeevett9007]

That skip though, so many people need to work on that skip. Congratulations.

[@murphseye]

Thanks mate! Even today I’m still trying to get that step a bit better. Always room for improvement on that pesky phase 😭

[@rizmkw4157]

Great job man! I'm 14 and by June I'm aiming to jump 13.50-14, what was your 100m pb when u made this jump? Just want to know what a good speed goal would be.

[@nikalesop1]

Really Inspiring, Great Work. Look to improve like you have!

[@rahulbari4325]

How to improve your jump I'm 16 years old but I'm jumped 11.20m but my target is 13.50 m in to month because my game is just to month's to come so how can achieved my target

[@chaaaaaaaance]

wonder where he is now.

[@ninerjen]

🤯🤯🤯🤯🤯 INCREDIBLE

[@satyashreejena6352]

Thanku for sharing bro

[@sovurss]

Ian Campbell record...Great job, Kyle Murphy!

[@kaijumpz1496]

Such an inspiration man

[@crnx13odad8]

Do you have any tips im 14 and I jump 11:00 but I don't do athletics so I don't have a trainer or mentor so if you have any tips I'll greatly appreciate it YOUR AN ACTUAL G.O.A.T AT ATHLETICS

[@Y3s888]

same. any tips on how to just keep sprinting without slowing down because i hesitate a lot. got 9.51, could do better tho

[@pauabello6122]

Great video and great improvement!! keep pushing hard

[@Roshu171]

what do you do to work on your second phase? that is the hardest part for me - i get long first and third phases, with almost no second

[@jameslewis4434]

They say lots and lots of core, but partly I would say trying a couple jumps in practice with no first phase, and only second and third.

[@natashamendez1077]

Wow! 🆒️

[@sebastianpereira4231]

Very nice! I'm 12 years old and my personal best is 19 meters in triple jump and 20 meters in long jump. Is this good?

[@GAYKT2017]

Please tell me your joking

[@derjansan9564]

I am a complete layman when it comes to triple jump, but how you changed he way you bend your back during the last jump is very obvious.

[@derekmanzo3517]

19”7 long jump 14U

[@jeremynelson6798]

what did u use to edit the video

[@R20C]

👏🏻👏🏻

[@Crow-sj6sf]

When I was about 15 we had triple jump in gym class or whatever it's called in english. I jumped 11.95 on my second or third try ever in my life and they said something about it must be a school record. Watching this I'm thinking maybe they were serious.

[@noahpincus8344]

Congratulations on 47' what kind of strength/technique workouts and drills did u do during the off season?

[@murphseye]

Thanks Noah, I mostly did plyometric workouts for the lower body (eg. Jump squats/lunges, box jumps, bounding, etc.), core and upper body exercises. For technique I started from the basics, I worked on keeping a dorsiflexed ankle for flat landings, made sure to keep all three phases flat and horizontal instead of a big hop, and when working on technique I did a lot on short approaches (to ensure correct technique) and slowly worked my way toward longer run ups. Hope this helps, if you have any other questions feel free to leave another comment or find me on facebook

[@noahpincus8344]

+Kyle Murphy sounds great! thanks for the help and the inspiration

[@murphseye]

Cheers Bryant, I've been doing lots more work in the year since the vid. I hit 14.99m (49'2") just the other day! I've still got 12 months of highschool left, but competing for a college team is something I'd like to do afterwards

[@murphseye]

I will upload one for you now

[@gabekb1228]

Kyle Murphy are you going to try to hit 50 before the end of high school? and also would u join a us college team ?

[@haroldrucker5045]

Great motivation and drive to achieve excellence Kyle. Keep your faith and motivation, remembering all things work together for the good....Romans 8:28 Rising-Rucker

[@murphseye]

+Harold Rucker Thanks Harold, looking forward to a big year ahead.

[@DarkHeartsENT2.0]

im a sophomore and my pr is 43.3 Feet. I Will be the best, and i'll come back once i am

[@mikesmith7579]

J Mane u the best?

[@denissey]

NO STEP! TRAINING BIG STEP!

[@wasteofoxygen2198]

Long jump looks so much easier. That’s why I do it

[@conorgiroud4688]

Love the sticky fingers m8

[@williamburch1321]

good work dude

[@the_big_iron800]

Nice

[@mlgfactkangaroooo8064]

I am going into U13 and my goal is to get 11m somewhere in the season. I'm pretty sure I can do it if I improve my technique.

[@wetwaldo1405]

bro I jumped 11.89 (school record thank you very much) in U13 you spastic head

[@derpyderp1991]

AUSSIE AUSSIE AUSSIE OI OI OI

[@maxk888]

Progress for 2018 please. Amazing job

[@murphseye]

Sure, I'll upload the most recent triple jump

[@zacharynunis711]

2019 progress - King

[@david2804me]

So how are you doing now? This needs an update...and I want to see if your forward lean on take off and your weak step phase have now both gone hehe.

[@murphseye]

Hey mate! You’re absolutely right, I do need to make an update video. I’ve been competing with Harvard’s Track team in the US since 2018 and it’s been going well! Keep an eye out for something in a week or two

[@david2804me]

@@murphseye I shall look forward to that. I was a triple jumper too (long time ago) and some of your early marks were very close to mine...but then you got even better. I was just watching a few clips of Jonathon Edwards who, IMO, was the best technician I've ever seen in the event. How's your technique now?

[@murphseye]

@@david2804me man I've been slack about uploading anything track related! Or perhaps just overly private in recent years. Is there anything you would still be interested in seeing made into a video? I am not currently training in the jumps as of recently, but I have an archive of LOTS of jumps throughout my time at college

[@david2804me]

@@murphseye so have you stopped jumping altogether then?

[@murphseye]

@@david2804me taking a break from it since finishing college, resetting and reframing goals moving forward

[@TheVLOGnority]

Calve routine?

[@murphseye]

Couch and COD! Jokes aside I don’t train calves specifically. It’s mostly genetic from what I’ve seen

[@tanveermaan8854]

Can u explain ur supplement

[@murphseye]

Chicken

[@hareesh7888]

👍

[@vyacheslavfomin2069]

You still training ?

[@murphseye]

Sure am, hit a 15m+ wind aided the other day and am now trying to get a 15m with legal wind

[@inspiredmilk8351]

At my competition, some 15 year old jumped 13.13m triple jump

[@jameslewis4434]

uh huh

[@eich95]

I jumped against a kid 14 years old who jumped 13.64, won the competition by over a metre, second was 12.31

[@kaijumpz1496]

Inspired Milk bro shemiah James jumped 15.05m at 15

[@romainfink2913]

I think you should really improve your speed

[@cooperhine1337]

He runs 11.40, not bad for a triple jumper xD

[@murphseye]

was around 11.90 back when I made the vid though, but watch out coops the next time I run a 100m I'm going for an 11.20

[@cooperhine1337]

Hahah im still stuck in the 12's, did 12.02 on the weekend. I have got a wind aided 11.81 under my belt though

[@ninerjen]

Yeah like you can do SOOO much better.