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The Controlled Chaos of the Water Jump

The steeplechase is like hurdles set to the music of "Yakety Sax." Instead of barriers that tip over, the steeplechase contains four immovable barriers and a 30-inch wall set in front of a 10-foot-long pool of water. Sound crazy? U.S. Olympic hopeful Emma Coburn shows how it's done.

by By Morty AinPhotography and video by John Huet
3000 meter steeplechase with Emma Coburn

Olympian Emma Coburn holds the American record for the steeplechase. She explains the event, describes her intense training and shows us how this event is vastly different from anything else run on the track.

The Water Jump

1) The water jump is really similar to a layup in basketball. Think of the last two to three steps before a layup. You're jumping off with some power when you are finally going into the air. Your body has to be in control to be able to make the basket, and you have to be very aware of what every piece of your body is doing. You need power, you need control, you need to be smooth, you have to be present and then leap. (Click arrow in image to see next move.)

The Water Jump

2) As long as the spikes are on the barrier, you're good. The scary situation is when you overshoot the barrier a little bit and just your heel catches it. The heel doesn't have any of the metal spikes sticking out, so all of that grip really comes from the four or five metal spikes on the forefoot of your spike plate.

The Water Jump

3) I've found that whether I hit the barrier on the front side or on top or the far side of it, as long as my spikes are touching it, I can adapt. Typically I shoot to probably hit the top of it, but I think as long as my heel isn't the first thing to touch it, then I'm in business. Then I'm OK.

The Water Jump

4) I'm lucky that I can jump off the barrier with either leg. Typically an athlete has a leg that they prefer, but from the very first time I tried it, both legs came naturally to me. That's a good quality to have just because of the traffic approaching a barrier. If you have a leg that is favored sometimes it can be a little bit difficult to guarantee that that leg will be the one that you jump off of. So I switch both legs and don't have a leg that I prefer, and I couldn't even tell you which leg I land on more than the other.

The Water Jump

5) When I'm trying to protect myself in the air from the carnage happening in the water jump, sometimes I've had to change my trajectory midair. I see someone has fallen in front of me and I have to use my foot in to press off the barrier a little bit more to one side of my foot to try and change my angle off the barrier to avoid the person who is down in the water in front of me. So sometimes it's pushing off a little bit more on one angle, pushing off a little bit more on the inside of my foot or pushing off a little bit more on the outside to change the launch angle off the barrier. And other times it's just making sure that your elbows are out, making sure no one is going to crash in on you.

The Water Jump

6) I don't know my launch angle. I've never sat down and really studied with video analysis and looked over the perfect launch angle. It's important to have power coming off of it, so athletes stay pretty compressed and pretty low and some athletes fly pretty high. I think each athlete has their sweet spot, and I can't even really articulate what mine is -- it just feels very normal to me.

The Water Jump

7) Beginner steeplechasers are often a little intimidated and they come off the water jump and they land with two feet which completely stops any forward momentum built from propelling off the jump. That's what I would say is the biggest mistake that beginners do -- and they know it's a mistake and they aren't trying to land with two feet. So definitely try to land on one foot in stride.

The Water Jump

8) The ideal way to land the water jump is to land with one foot first and then another foot to be able to kind of run out of the water. I think a lot of people who land two feet lose so much time. So make sure you're able to land with one foot and then the other in a running motion.

The Water Jump

9) When not fatigued, it's possible in practice to clear the water jump, but in a race scenario, it's nearly impossible and not very practical to clear the water jump. For fun in practice, I've probably done it once or twice, and it takes a lot of effort, so it's not practical for a race.

The Water Jump

10) Don't be intimidated by the water jump: It's what makes the steeplechase interesting. Really approach it with excitement and energy and try to be as smooth and as controlled as possible in the approach, in the air, in the landing. That's really important. I think a lot of people overthink technical aspects of it and sometimes people might practice with specific markers or specific metrics in mind. But I think what's important is to find a rhythm that feels right with your body.


"The water jump plays a huge role in the race -- mainly because that's where a lot of the chaos happens. That's when people trip and fall and big moves are made."Emma Coburn

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