From Injury to Personal Best: Bella Fraser’s Triple Jump Comeback

Bella Fraser Triple Jumper

In athletics, setbacks are often part of the journey. What truly defines an athlete is how they respond to challenges and rebuild their performance. One of the athletes I coach, Bella Fraser, recently experienced this firsthand.

The Setback

In May 2025, Bella suffered a back injury during training after hitting the high jump bar. The injury forced her to step back from full training as it affected her ability to jump and train at full intensity.

For jumpers, the back plays a crucial role in maintaining posture, stability, and power throughout the jump. Any discomfort or weakness can impact the approach and the execution of the jump phases.

To manage the injury properly, Bella visited a physiotherapist who provided specific strengthening exercises aimed at improving back strength and overall stability. These exercises became an important part of her recovery process.

The Recovery Process

Once her back started improving, Bella gradually returned to training.

Rather than rushing the process, we followed a carefully structured approach to rebuild her performance safely. She trained once per week, allowing enough time for recovery while maintaining consistency.

During this phase we focused on:

Rebuilding strength and stability

Improving running mechanics and approach rhythm

Refining the hop, step and jump phases of the triple jump

Restoring confidence in her jumping ability

The goal was not just recovery, but also improving technical efficiency and movement quality.

The Result

Through patience, dedication, and consistent weekly training, Bella steadily regained her confidence and strength.

At her most recent competition, the hard work paid off.

Bella achieved a 50 cm personal best in the triple jump, a fantastic improvement and a clear sign that her recovery and training process had worked.

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Lessons from Bella’s Journey

Bella’s story highlights an important lesson in sport: injuries do not have to end progress

With the right combination of physiotherapy, structured training, patience, and commitment, athletes can return stronger and more technically efficient than before.

Watching Bella overcome her injury and achieve a personal best was incredibly rewarding and a reminder of how resilience and smart training can lead to great results.

Sarthak Bhambri

Olympian | Athletics Australia Accredited Performance Coach

Founder – NextGen Sprints