Dash Weathers

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.

One of the biggest things I teach my athletes is dorsiflexion—keeping the toes pulled up toward the shin before the foot hits the ground.

My cue is simple:
“Try to touch your big toe to your shin.”

That cue helps create a flatter, more active foot so you’re prepared to strike the ground underneath your hips instead of reaching out in front. Better foot position means:
✔️ Cleaner ground contacts
✔️ Better force transfer
✔️ More efficient sprint mechanics
✔️ A stronger foundation for long jump and triple jump

This drill is one of my favorites because it teaches athletes exactly what that position should feel like before we take it into running and jumping.

Master the small details, and the big performances will follow.

Save this drill for your next speed session, and send it to an athlete who needs better foot mechanics. ⚡️🏃🏽‍♂️

⚡️ vs 🌎

One of the most common cues I give my triple jumpers is “get more extension.”

But what does that actually mean?

It doesn’t mean reaching your foot out in front of you.

It means driving the thigh until it’s parallel, then extending the lower leg so the foot can pull back underneath the hips at ground contact.

That pull is what allows you to:
⚡️ Stay moving horizontally.
⚡️ Apply force into the ground efficiently.
⚡️ Set yourself up for a smoother, more powerful next phase.

The goal isn’t to float through the air—it’s to create the right positions so you can attack the ground without losing speed.

That’s the difference between jumping at the ground and moving through it.

💾 Save this if you’re working on your triple jump.
📤 Share it with a teammate who’s always asking what “extension” really means.
📩 Want help improving your triple jump mechanics? DM me “TRIPLE” and let’s build a bigger jump.

One mistake I see all the time? Athletes reaching instead of cycling the free leg and attacking the ground underneath their hips.

Here’s one of my favorite drills to fix it:

🏃🏽‍♂️ Wicket 1: The Tap Drill teaches the free leg to cycle and drop over the wicket, reinforcing proper front-side mechanics instead of reaching.

🏃🏽‍♂️ Wicket 2: Now we extend the distance into the bound, challenging the athlete to maintain that same cycle while producing more force and covering more ground.

The goal isn’t just to jump farther—it’s to create a longer, more powerful second phase without sacrificing rhythm or posture.

Remember: Distance comes from better mechanics, not trying harder.📈📈

💾 Save this drill for your next jump session.
📤 Send it to a triple jumper who needs a better bound phase.
📩 Looking to improve your long jump or triple jump? DM me “JUMP” and let’s get to work.‼️

Behind the scenes of a jump session. 🎥⚡️

Sometimes the biggest improvements don’t come from jumping farther—they come from slowing things down and cleaning up the details.

Today we worked on short approach long jumps with a box to reinforce proper landing mechanics. The shorter run-up lets the athlete focus on body position, timing, and attacking the landing without worrying about full-speed ex*****on.

The goal? Build good habits in practice so they show up automatically in competition.

Development isn’t always flashy. It’s repetition, attention to detail, and trusting the process.

Save this drill for your next jump session, and send it to a jumper or coach who needs to clean up their landing. If you’re ready to take your jumps to the next level, DM me “JUMP” and let’s get to work. ⚡️