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Intensifying the Movement. 1  1. Do faster sets. Speed up the tempo of your sets for more of a metabolic effect. 2  2. Tuck your knees. For a tougher variation of the standard jump squat, do tuck jumps. 3  3. Add a little weight. Hold two small dumbbells in each hand for added resistance.  4. Jump onto a box. Turn your jump squat into a modified box jump.
The triple jump, which probably puts more stress on an athlete's body than any other field event, comprises of 4 phases: approach phase, hop phase, step phase and the jump phase. Start with the basic movements by having your athletes Hop, Step and then Jump from a standing start. The take off foot should be the athlete's strongest leg, as it will be used in the Hop and the Jump phases. Teach the hop phase by having the athlete do: a walking single leg hop.