Triple Broad Jump: A Complete Guide
Also called Triple Jump, Three Consecutive Broad Jumps
Quick Intro
Triple Broad Jump, also called the Triple Jump, is a distance jumping drill performed by chaining three consecutive horizontal jumps together without pausing to reset between them. It needs No Equipment. Unlike a single broad jump, which resets fully after each attempt, this exercise asks the legs to absorb one landing and immediately redirect that same energy into the next jump, twice in a row.
Equipment Needed
Triple Broad Jump needs No Equipment and only enough open floor space to complete three consecutive jumps forward.
Why Triple Broad Jump Matters
Chaining three jumps together asks the glutes (gluteus maximus) and front of the thigh (quadriceps, rectus femoris) to produce repeated bursts of horizontal force, while the back of the thigh (hamstrings, biceps femoris), calf (gastrocnemius and soleus) and hip flexor (iliopsoas) absorb each brief landing and immediately help redirect it into the next jump. Power is the main demand, with strength and speed close behind, since momentum has to be carried from one jump into the next and not produced from a dead stop each time.
When to Do It
Because chaining three jumps together depends on fresh legs and full focus through the entire sequence, this exercise fits early in a session, right after a general warm-up and before other lower-body work. Chaining three consecutive landings asks more of the legs than a single jump does, so a few single broad jumps make a sensible lead-in.
Anyone with a current knee, ankle or hip condition should approach this carefully, since two of the three landings in this exercise happen with almost no rest, stacking repeated force through the joints. A single, well-controlled Broad Jump should already feel solid before chaining three of them together.
Getting Ready
A general warm-up followed by a set of single Broad Jumps confirms the basic jumping-for-distance pattern is solid before chaining several together. A slow, deliberate walk-through of the three-jump sequence at low effort, pausing briefly between each jump, rehearses the footwork before removing the pauses.
Step-by-Step Instructions
Setup. Stand with the feet shoulder-width apart, facing the direction of the jumps.
Load. Bend the knees and hips, swinging the arms back to load the first jump.
First jump. Drive forward and up off both legs, swinging the arms forward.
Land and redirect. Land with the hips low and immediately re-load into the second jump, minimizing the pause on the ground.
Repeat and finish. Perform the second and third jumps the same way, landing the final jump under full control.
How Many, How Often
Triple Broad Jump is dosed by full three-jump attempts, since a single attempt only counts once all three jumps and landings are complete.
| Level | Where you’re at | What to do |
|---|---|---|
| Beginner | New to chaining consecutive jumps | 2 to 3 sets of 2 full attempts, resting fully between attempts. |
| Intermediate | All three jumps stay controlled without a full stop | 3 sets of 3 attempts, resting 90 seconds between sets. |
| Advanced | Distance holds steady across all three jumps | 3 to 4 sets of 3 to 4 attempts, only chasing further distance once every landing stays controlled. |
Losing balance on any one of the three landings is the clearest sign the attempt should end there rather than pushing through the remaining jumps, and matters more here than finishing every attempt at full distance.
Modifications and Variations
Triple Broad Jump has one easier step and one harder step.
Broad Jump removes the two extra chained jumps entirely, using a single jump-and-reset instead, a gentler place to build the base distance-jumping pattern first. Bounding trades three discrete jumps for a continuous series of exaggerated running strides, carrying the same chained-momentum idea even further.
Progression path: Broad Jump as the single-jump foundation, then this exercise once a controlled landing and re-load feel solid, then Running Bounds for a longer chained sequence.
Common Mistakes to Avoid
Pausing too long between jumps. Resetting fully after each landing turns this into three separate single jumps, missing the whole chained-sequence point of the exercise. Minimizing the pause on each landing while still landing under control is the skill being trained.
Losing balance and continuing anyway. Pushing through a wobbly landing to finish all three jumps risks a fall on the very next one. Ending the attempt the moment balance is lost protects against a harder landing later in the sequence.
Chasing maximum distance on the first jump at the cost of the other two. Using too much effort on the opening jump often leaves too little control for the second and third landings. Distributing effort evenly across all three jumps produces a more consistent, safer full attempt.
After Your Set
The glutes, quadriceps and hip flexors absorb serious repeated load across all three jumps in a set. Standing side-on to a chair, resting the top of one foot on the seat behind and easing the hips gently forward, stretches the front of that trailing thigh and hip. Standing on the opposite leg and hinging forward at the hips while reaching toward the floor releases the back of the working thigh.
Going Deeper
This exercise fits early in a session, right after a general warm-up, since it depends on fresh legs and full focus to chain three landings safely. It pairs naturally as a follow-up to single Broad Jumps, adding the chained, minimal-reset demand once the basic distance-jumping pattern feels solid.
Progress here tends to stall when the second or third jump’s distance quietly shrinks even though the first jump still covers full distance. That’s usually a sign the legs can’t yet redirect landing energy efficiently enough into a second and third jump, and practicing just the landing-to-reload transition on its own typically helps more than repeating full three-jump attempts.
Someone new to this exercise typically needs a solid base of single Broad Jumps and a comfortable, controlled landing before chaining three jumps together becomes the safe next step.
How to Know You’re Improving
- All three landings stay under control without an extra step or stumble
- Distance stays consistent across all three jumps rather than shrinking on the second or third
- The pause between jumps shortens while landing quality stays the same
- Total distance across all three jumps increases while every landing remains controlled
Watching whether distance holds steady across all three jumps is the more useful way to judge progress here.
Muscles Worked
- Gluteus Maximus (the largest glute muscle, extending the hip on each of the three consecutive jumps)
- Rectus Femoris (one of the quadriceps at the front of the thigh, absorbing each landing and redirecting it into the next jump)
- Biceps Femoris (the outer hamstring at the back of the thigh, adding to the hip drive and decelerating between jumps)
- Gastrocnemius (the larger calf muscle nearer the surface, supplying the reactive push with no pause to reset)
- Soleus (a deeper calf muscle beneath the gastrocnemius, holding ankle stiffness as fatigue builds across the three)
- Iliopsoas (the deep hip flexor at the front of the hip, swinging the legs through to set up each takeoff)
FAQ
Is this the same as doing three separate Broad Jumps? No. A separate Broad Jump resets fully after each landing. This exercise chains all three together with minimal pause, asking the legs to redirect landing energy straight into the next jump.
Is this harder than a single Broad Jump? Yes. Chaining three jumps together with almost no rest between landings asks far more of the legs than one fully rested attempt, which leaves the single Broad Jump a step easier.
What should happen if balance is lost on the second jump? The attempt should stop there rather than continuing into a third jump. Pushing through an unstable landing risks a harder fall on the very next one.
Why does speed matter here when it barely matters in a single broad jump? Because carrying momentum across three consecutive jumps depends on forward drive as well as raw force, and a single jump from a dead stop does not.
This is part of the jump-and-land family, the chained step up from Broad Jump and the next step after Single Leg Broad Jump.