Dash Weathers

Nobody sees the offseason work… but everybody sees the result when the season starts.🙇🏾‍♂️

The early mornings. The reps when nobody’s watching. The days you show up tired and still get the work in. That’s the part that builds the season before it ever begins.

Offseason training isn’t just about getting in shape—it’s where strength is built, technique is sharpened, and confidence gets created.✅

When the season comes around, you’re not hoping to be ready… you already are.

The athletes who make the biggest jump next season are usually the ones putting the work in right now.

⚡️ vs 🌍

What are you building this offseason? ⬇️

Your second phase is built off your first. 👣

One of the biggest mistakes in the triple jump is chasing too much height in the first phase. When that happens, athletes spend too much time in the air… and end up crashing into the second phase with no momentum to carry through.

The goal isn’t vertical lift — it’s horizontal velocity.

A controlled, efficient first phase sets up everything that follows. If phase one is too high, phase two has no chance.

Master the first phase, and the rest of the jump starts to flow.

Comment “PHASE” if you need help with your triple jump and I’ll reach out 👇

The weight room is a tool—not the solution to every problem. Let’s Discuss 🗣️ ⬇️⬇️

Too many athletes feel like if something is off in their event, the answer is to lift more. 📈But if your mechanics are breaking down in your approach, takeoff, or first phase… adding more weight to the bar usually isn’t what fixes it.👎

If your first phase in triple jump is off, that doesn’t automatically mean you need to get stronger. It might mean you need better positions, better timing, or better awareness of movement. ✅

Strength training should support what you’re doing on the track—not replace it.!!!

Used correctly, the weight room helps build resilient athletes, improve force production, and reduce injury risk. But it has to fit within a system that enhances performance… not take away from it.🌩️

Technique first. Strength to support it.

That’s how we build athletes that perform.‼️

Want a better first phase in the triple jump? Start with the hips. ‼️

This banded box step-up is one of my favorite drills for teaching athletes how to push the hips forward and stay horizontal through takeoff.

The band gives instant feedback—if the hips sit back, you feel it right away. The goal is to drive through, keep the hips moving forward, and create that long powerful first phase without popping up.

Lower hips.
Push forward.
Stay horizontal.

This is the kind of detail we focus on because better positions = better phases 🤝

Save this one for your next jump session.

The long jump approach isn’t just “run fast and jump.” It’s rhythm, posture, and building speed with purpose.

3 stages of the approach👇

1. Drive
Low hips. Low chest. Big pushes.
This is where you create projection and cover ground efficiently coming out of the start.

2. Transition
Gradual rise through the hips into a stacked position.
Stay patient here—core tight, posture tall, letting everything build smoothly.

3. Acceleration
Fast turnover. Controlled aggression.
The goal is to be moving at top speed by the board so you can convert speed into distance.

Each phase sets up the next. Miss one… and it affects the whole jump.

These are the details we lock in during training. If you’re serious about improving your long jump this summer, let’s get to work 👊⚡️

One of the simplest ways to stay in control on the runway? Count your steps. 👣

Knowing your rhythm and where you’re hitting each step makes it way easier to adjust, stay on your mark, and avoid scratching. Too many athletes guess at the board instead of trusting a consistent approach.

The athletes who jump big aren’t hoping they’re on… they know they’re on because they’ve built that rhythm over reps.

This is exactly the type of detail we focus on during summer training—approach work, accuracy at the board, takeoff mechanics, and building a jump you can trust under pressure.

If you’re ready to take your jumps to the next level this summer, tap the link in my bio or DM me “SUMMER” to get started. 🔥