Dash Weathers

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.

Teaching the Triple Jump from the ground up 🔁⚡️

This athlete is learning the triple jump for the first time, so the goal isn’t to rush into full jumps—it’s to build the correct movement patterns early.

The Tap Drill helps teach the athlete how to cycle the free leg during the jump. By hovering the free leg over the wicket, they have to: 🔑
✅ Jump off the takeoff leg
✅Bring the heel toward the glute to initiate the cycle
✅Maintain a tall posture
✅Cycle the leg over the hurdle without collapsing or reaching

Once the movement becomes more consistent, we progress by adding another wicket to challenge the athlete to cycle efficiently and become more reactive off the ground.📈📈

The earlier we can teach the right mechanics, the more tools the athlete has as they continue to develop. 📈
⚡️🖤

Everyone’s favorite time of year is upon us 😌….FALL TRAINING is right around the corner. Follow these tips to be prepared for what’s to come!

1️⃣ YOU HAVE TO EAT
- Food is fuel be sure to use it as such ⛽️
2️⃣ STAY HYDRATED
- Drink you water and electrolytes, it’s going to continue to be hot 🥵
3️⃣ PREVENT INJURY!
- watch the joints and hamstrings especially. Take ya vitamins and always stretch after practice

If you follow these tips this will set you up to trading effectively without overuse 💯

Lateral Cone Relay 🎾⚡️

Training tennis athletes doesn’t always mean doing the exact movements they see in competition. Sometimes, we create variations that challenge the same movement patterns in a different environment. 🏃🏽‍♂️📈🎾

This lateral cone relay combines:

🔹 Lateral movement + change of direction
🔹 Coordination and footwork
🔹 Reaction time
🔹 Single-leg stability
🔹 Body control
🔹 Repeated acceleration/deceleration

The athlete has to move laterally over the wickets, pick up the cone, then react and place it down on the opposite side — forcing them to stay coordinated while managing speed, balance, and body position.

That’s the value of variation in training. We can continue developing the physical qualities athletes need for competition without making every training session look exactly like the sport.

Train the movement. Change the environment. Build better athletes. ⚡️

Hurdle Hop → Landing Mechanics 🦘⚡️

A simple variation to get more reps on landing mechanics WITHOUT having to constantly be on the runway.

The setup: hurdle hops → reactive contacts → final hurdle → bring the knees up and extend forward onto the mat.

The goal is to combine:
• Plyometric ability
• Reaction time
• Body control
• Knee drive + extension
• Landing mechanics

The more ways we can expose athletes to the landing position, the more comfortable and efficient they become when it’s time to put it together on the runway.

Don’t just practice the jump. Practice the pieces that build the jump. ⚡️

Mini bounds are one of my favorite drills for teaching rhythm before athletes ever get into full-speed jumping.

Instead of chasing distance, we’re focused on:
⚡️ Finding the right cadence
⚡️ Establishing consistent rhythm
⚡️ Learning proper foot strike
⚡️ Staying tall and letting each contact flow into the next

When an athlete can control these small movements, it becomes much easier to transfer that same timing and rhythm into their approach and takeoff.

Master the fundamentals first. Speed and distance come later.

💬 Do you use mini bounds in your training?