Dash Weathers

The workout doesn’t get easier when you’re tired. You get better at performing while tired.

🔥 Finishing the session with a core circuit — and this was easily the hardest part of the workout.

But the goal wasn’t just to survive it.

It was to maintain quality when fatigue sets in. Quality reps. Quality movement. Quality effort.

Wrestling demands the ability to keep fighting when your body is telling you to stop. That mindset has to be trained just like strength, conditioning, and technique.

Fatigue exposes your habits‼️

We’re building athletes who can stay composed, execute, and keep fighting when it matters most.

Be The Standard. ⚡️

Remember our last video? Well here’s PART 2: Now we put it all together. ⚡️

After identifying the braking mechanics in Part 1, we progressed the drill by removing the PVC pipe and incorporating the arms.

The goal was to take what we taught in place and start creating the rhythm and coordination needed for top-end speed.

We progressed it by:
➡️ Rapidly picking the foot up
➡️ Striking back down underneath the hips
➡️ Maintaining dorsiflexion
➡️ Coordinating the arms with the legs
➡️ Finding the rhythm of the movement
Then we went right back to the wickets.

And you can see the difference. 👀

The goal isn’t just to make an athlete look better during a drill — the drill has to transfer to the way they run. 🏃🏽‍♂️ 💨

NEW SEASON. NEW ROLE. MORE ATHLETES TO DEVELOP. ⚡️

This fall, I’m stepping into a new role as a Fall Strength Coach, working with athletes across:

🎾 Tennis
⚽️ Soccer
🤼 Wrestling
🏃🏽‍♂️ Track & Field
🌲 Cross Country

We’ll be building strength, power, speed, movement quality, durability, and confidence that transfers directly to competition.

This is bigger than just getting stronger in the weight room. It’s about creating athletes who are prepared to perform when it matters most.

Excited for this next chapter and the opportunity to work with so many different teams! Let’s get ready to work 📈‼️

New season. New challenge. Same standard.

⚡️ vs 🌍

Top-end speed is one of the most vital areas a jumper/sprinter should train🏃🏽‍♂️💨

I started this session with wickets to analyze the athlete’s mechanics and immediately noticed a few things:
❌ Losing dorsiflexion
❌ Poor foot strike
❌ Creating unnecessary braking forces

So before adding more speed, we cleaned up the mechanics.

We started with Standing Tap + Recoveries.

The athlete holds a PVC pipe overhead to help reinforce posture, starts with the knee around 90°, and responds to the “STRIKE” command by quickly striking the foot down underneath the hips and recovering right back up.
The goal is to teach:
⚡️ Rapid leg recovery
⚡️ Ankle & foot stiffness
⚡️ Proper foot strike
⚡️ Better force application
⚡️ Less braking during top-end running

Sometimes the fastest way to run faster is to first figure out what’s slowing you down!!

PART 2: We add another drill and take it back to the wickets to see how the athlete’s mechanics changed. 👀

Stay tuned for his pro

Tennis isn’t played in a straight line, so it’s imperative we train ALL movements within the sport 🎾

The T-Drill is a simple way to train multiple qualities that show up constantly on the court such as:

⚡️ Short bursts of speed — accelerate to the ball and recover quickly

↔️ Lateral movement — cover those wide balls

🔄 Change of direction — reposition after every shot

🛑 Deceleration — control your body before making your next move

💪 Eccentric strength — absorb force, plant, and push into the next movement

And because we turn it into a race… 🔥
Athletes get an extra layer of competition + external motivation, which can increase effort, intent, and intensity.

That competitive environment can help develop:
    •    Competitive drive 🔥
    •    Effort under pressure 💪
    •    Confidence in movement 🧠
    •    Intent and focus 👀
    •    Ability to perform when fatigued or challenged 🎾

For tennis, that’s especially useful because competition isn’t just about having the best physical qualities—it’s about being able to execute those qualities when there’s an opponent trying to beat you to the ball.

⚡️ vs 🌍

Your landing starts BEFORE the pit. 🏃🏾‍♂️💥

Landing in the long jump isn’t just about what happens once you’re in the air — it starts with how well you can react, control your body, and organize your movement.

For this drill, we’re using continuous hurdle hops onto a mat to work on:

⚡️ Reaction timing
⚡️ Lower-body stiffness & reactivity
⚡️ Body control
⚡️ Landing mechanics
⚡️ Absorbing force and getting into a strong landing position

The goal isn’t just to “stick” the landing. We want athletes to develop the ability to react quickly and control the position they land in.

Small details in training can make a BIG difference in the pit.

Be The Standard. ⚡️

DM me “TRAINING” if you’re looking to improve your long jump or triple jump this fall.

Build a Better Long Jump Takeoff ⚡️

A powerful long jump takeoff doesn’t happen by accident—it’s built through intentional drills that teach athletes how to apply force, create vertical lift, and coordinate the arms and free leg.

Here are 3 drills I use to develop those qualities:

1️⃣ Skips for Height — Develop vertical force and reinforce a strong knee drive.

2️⃣ Stomp the Traps — March through the cones while striking down underneath the body. This teaches athletes to attack the ground and prepare for an aggressive takeoff.

3️⃣ Stomp the Grapes + Pop-Up — Add vertical projection while emphasizing the knee drive + arm punch needed to create a powerful takeoff position.

The goal isn’t just to “jump higher.” It’s to teach athletes how to produce and direct force at takeoff.

📲 Fall training is now available! If you’re looking to improve your long jump/triple jump technique and build a stronger foundation heading into the season, DM me “FALL” for training opportunities.

⚡️ Be The Standard.