Triple Jump Phase Ratio Calculator
This triple jump phase ratio calculator works in two directions. Plan mode splits a target distance into hop, step, and jump targets using a balanced (35:30:35), hop-dominated (37:30:33), jump-dominated (34:30:36), or custom ratio model. Analyze mode takes three measured phase distances and returns the total plus the athlete's actual phase percentages, so you can see which phase is leaking distance. It also includes the common coaching rule of thumb that a jumper's hop should be roughly 75% of their long jump PR.
Mode
Ratio Model
Even hop and jump phases. The most common starting point for developing jumpers.phase = total × pct ÷ 100
(analyze mode reverses it: pct = phase ÷ total × 100 — e.g. 15.00m balanced → 5.25 / 4.50 / 5.25)Enter a target distance above to split it into hop, step, and jump targets. Or start from an example:
Hop Target from Long Jump PRrule of thumb
A common coaching rule of thumb puts a triple jumper's hop at roughly 75% of their long jump PR. Treat it as a starting checkpoint, not a law — speed-style jumpers often hop shorter and save more for the jump phase.
How coaches use the triple jump phase ratio calculator
Use this triple jump ratio calculator when you need hop step jump percentages for a target mark, want to analyze measured phase distances from practice or a meet, or are deciding what an athlete's hop distance should be relative to their long jump.
- Turn a goal mark (e.g. 15.00m) into concrete hop, step, and jump phase targets for practice.
- Measure phases off meet film or board checkmarks and see the athlete's actual ratio versus the model.
- Diagnose a short step phase — the most common ratio fault — by comparing measured percentages to 30%.
- Pick a sensible hop target for a new triple jumper from their long jump PR using the 75% rule of thumb.
Triple Jump Phase Ratio Calculator FAQ
There is no single ideal — elite jumpers cluster around three models: balanced (35:30:35), hop-dominated (37:30:33), and jump-dominated (34:30:36). Most coaches start developing athletes on a balanced ratio and shift toward hop- or jump-dominance based on the athlete's strength and speed profile.
A common coaching rule of thumb targets the hop at roughly 75% of the athlete's long jump PR — a 6.40m long jumper would target about a 4.80m hop. It is a starting checkpoint, not a law; speed-style jumpers often hop shorter to conserve velocity for the jump phase.
The step is almost always the smallest phase at around 30% of total distance, with the hop and jump sharing the remaining 70% — anywhere from 33% to 37% each depending on style. A step well under 28% usually signals the athlete is sailing the hop and crashing into the step.
Mark where the take-off foot leaves the board, where it lands after the hop, where the opposite foot lands after the step, and the nearest mark in the pit. Measure the three segments — or read them off video against pit-side distance markers — then enter them in analyze mode to get the actual ratio.
Percentages normalize for the size of the jump, so you can compare a 12m high schooler to a 17m elite. If the jump phase is under about 33%, the athlete is usually over-rotating or losing velocity in the first two phases rather than lacking jump ability.
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