Dash Weathers

One of the biggest keys to improving the triple jump is learning how to create and maintain rhythm through each phase.

This session , we continued working on bounding over wickets, progressing all the way to 7 feet between wickets. The focus was simple:

✅ Drive the knee aggressively
✅ Switch the legs at each ground contact
✅ Use the arms to create rhythm and momentum

What makes this progress even better is that it didn’t happen overnight. He’s been showing up consistently to summer training, putting in the work week after week, and these improvements are the result of those repeated quality reps.

The athletes who improve the fastest aren’t always the most talented—they’re the ones who stay consistent with the process.

Consistency + Coaching + Intentional Reps = Results.

⚡️ Be The Standard.

The single-leg cycle over wickets is one of my favorite drills for building efficient sprint and jump mechanics.

This isn’t just about stepping over wickets—it’s about teaching athletes how to own the movement.

✅ Develop the rhythm of the cycle
✅ Maintain tall posture throughout the drill
✅ Improve reactive ground contact
✅ Reinforce proper front-side mechanics

When athletes can cycle with consistency and stay tall, they put themselves in a much better position to produce force and carry speed into the runway.

Master the fundamentals, and the performance will follow.

⚡️ Be The Standard.

⚡️ vs 🌎

The gallop drill is one of my go-to drills for teaching an effective long jump takeoff.

The goal isn’t just to jump higher—it’s to teach athletes how to apply force into the ground while maintaining an aggressive knee drive.

This drill reinforces:
✅ Vertical force application at takeoff
✅ Holding the drive knee instead of letting it collapse
✅ Proper posture through the penultimate and takeoff
✅ Rhythm and coordination for an efficient jump

When athletes learn to stay tall, strike the ground with intent, and keep that knee driving, they’re able to convert more speed into distance instead of losing energy at the board.

Master the movement in training so it becomes automatic in competition.

🏃‍♂️ Train with purpose. Jump with confidence.

If you’re looking for long jump programming or Analysis. Comment “Jump” to get started 📲‼️

Lateral movement wins points in tennis.

This resistance lateral push-off drill builds the ability to produce force into the ground and explode side-to-side while staying balanced and in control.

We’re training:
✅ Explosive first-step quickness
✅ Lateral force production
✅ Change-of-direction power
✅ Deceleration and stability
✅ Stronger movement into every shot

The goal isn’t just to move faster—it’s to create enough force to recover quicker, cover more court, and arrive in a better position to hit the next ball.

Train movement with intent. Speed is specific.

Be The Standard. ⚡️

Looking for Team Training? Hit MY DM! Let’s work‼️✅📲

Most athletes don’t struggle because they’re weak—they struggle because they don’t know where to project each phase.

That’s where wickets come in.

Instead of guessing, the wickets become a visual cue that teaches athletes to:
✅ Stay patient through each phase
✅ Create better extension without overreaching
✅ Maintain rhythm and horizontal velocity
✅ Build consistency from hop ➡️ step ➡️ jump

The goal isn’t to reach for the wicket. It’s to let the mechanics produce the distance naturally.

Train your eyes. Trust your technique. Let the distance take care of itself.

⚡️ Be The Standard.

In this drill, we’re using single-leg cycles over wickets to teach athletes how to:

✅ Recover the heel quickly
✅ Drive the knee through with intent
✅ Strike the ground underneath the hips
✅ Build rhythm and timing without overreaching

The wickets give immediate feedback. If the cycle is too slow, too wide, or mistimed, you’ll know right away.

Master the movement at a slower speed first, then take it to the runway.

The best jumpers don’t just move fast—they cycle efficiently.

⚡️ Be The Standard.
⚡️ vs 🌎

Most athletes love training to jump higher. Few train to land better.

Drop jumps are one of my favorite drills for teaching force absorption—a key piece of injury prevention for tennis athletes.

Every sprint, stop, cut, and change of direction creates forces that travel through the ankles, knees, and hips. If an athlete can’t absorb those forces efficiently, performance drops and injury risk increases.

In this session, the focus wasn’t on jumping as high as possible. It was on:
✔️ Controlling the landing
✔️ Maintaining proper alignment
✔️ Building resilient tendons
✔️ Preparing the body for the demands of competition

Remember: You can’t express force safely if you can’t absorb it first.

Train the landing. Build resilience. Stay on the court.

⚡️ Be The Standard.

The biggest improvements don’t always come from bigger drills—they come from better fundamentals. ⚡️vs 🌎

This PVC drill teaches three things every jumper needs:
✔️ Proper foot strike
✔️ Dorsiflexion (toes up, big toe toward the shin)
✔️ Faster ground reaction time

The goal is simple: attack the ground with a strong, active foot instead of reaching or slapping the runway.

When athletes learn to strike the ground in the right position, they create stiffer contacts, spend less time on the ground, and carry more speed into every phase of the jump.

Master the basics, and the big performances will follow.

💾 Save this drill for your next practice.
📤 Send it to a jumper or coach who needs better ground contacts.

Before we ever get into approach work or full jumps, we spend a few minutes preparing the foundation.

👣 Toe walks to strengthen the calves and foot muscles while improving stability.

🦶 Heel walks to activate the muscles on the front of the shin, helping with dorsiflexion and better foot positioning.

⚡ Lateral line hops to wake up the ankle complex and build the reactive stiffness needed to absorb and produce force through each phase of the triple jump.

The goal isn’t to get tired—it’s to get your feet and ankles ready to handle the forces of training so you can move efficiently and stay healthy.

Strong feet. Reactive ankles. Better jumps.

💾 Save this warm-up for your next jump session.
📤 Send it to a jumper who needs a better pre-practice routine.

In this session we focused on two simple drills with two very different purposes.

🏃🏾 Gallop Drill
The goal is to teach an aggressive knee drive while creating vertical displacement. If you want a stronger takeoff, you have to learn how to project your body upward without losing rhythm.

⚡ Straight Leg Bounds
For the triple jump, we’re teaching athletes to strike the ground with a stiff, active leg. Better foot contacts mean less braking, more elastic energy, and the ability to carry speed through every phase.

Every drill in our training has intent. We’re not chasing fatigue—we’re building movement patterns that transfer directly to competition.

Train with purpose. Execute with intent.

📌 Save this for your next jump session.
📤 Send it to a jumper or coach who needs better drill selection.
⚡ Be The Standard.