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Banded single triple jump

Banded single triple jump

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Develop calf strength whilst isolating one leg at a time. Banded single triple jumps will also improve coordination and correct imbalances.

Legs 2 exercise 2 | Banded single triple jump

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How to
Place a resistance band around waist and standing on one leg perform three small quick hops on the same leg away from the band anchor point, pause and hold and jump back in 3 small jumps.

Perform each set for 45 seconds with a 15 second rest in between (45/15). Repeat 3 times on each leg.

Make it advanced
Band resistance can be adjusted, longer last hold and increased jump length are to be added for more advanced runners.

Increase each rep to 60/15 and then 90/15 all for 3 rounds.

Expert tips
Resistance must be on from the start. 

Next: Runners' touch + bosu

Previous: Wall sit


Blackmores has created this series of strength training exercises for runners in partnership with elite runner Vlad Shatrov. With over 10 years’ experience training runners together with competing at the highest levels in distance running, he knows what it means to be a runner.

Vlad is also the founder of Runlab, a leading provider of group interval training sessions, group functional strength classes and personalised running analysis and programming. He has trained runners of all abilities, so whatever your distance he can help you with you run your best race yet.