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Long & Triple Jump Development
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📍Columbia SC

10/27/2026

Men’s Wrestling Pt 1️⃣ SETTING THE TONE 🗣️

It’s testing week here in the nest 🪹 and the men’s wrestling team popped it off with a banger loft session ‼️

That being said before any weight got lifted I made sure to set the expectations for the session🗣️

2 main areas I focused on were
✅ Structured WarmUp 📊
—— just as we program the phases each week, the attempts need to progress in a way that makes sense. This is so athletes are not burnt out from too many warm up sets or not being prepped enough

✅ Given Rest time
——— The competitor in them wants to just go at all the time. But in order for you to PR you have to give the body time to reset before the next attempt‼️

So excited for yall to see their numbers. Stay tuned… 🤫

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10/26/2026

Men’s Wrestling TB Testing 10/26📈⚡️

The guys came in today and executed the program flawlessly ⚡️💭

Some big numbers were put up today‼️📈 S/o to the guys, be ready to watch their full recap reel ♾️📲

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10/26/2026

Quarter Squats for Full Gains 🩵🦅

This session with Chapin Eagles GBB Basketball and Chapin HS XC and Track we worked on our quarter squat variation 🏋️‍♂️

For Basketball 🏀
——— This is a great variation for vertical jump development as these athletes constantly have to go for rebounds/blocks

For Track 🏃🏽‍♂️💨
——— Perfect for the jumps and Sprints by working that shallow knee movement. This helps the athletes produce more force during their events 📈🔋

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10/26/2026

Cross Country Runners, if you’re looking to become more efficient, powerful, and healthier…. Stop overlooking Plyos! 💥🔋

This season I’ve been working with Chapin HS XC and Track and programmed Plyometrics for the team for 3 main reasons💭

✅ Injury Prevention (Ankles/Knees/Tendons)

✅Lower Body Power Development
——— More power = Better ability to kick and run up hills

✅ Running Efficiency
—— Produce and reuse force more efficiently

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10/22/2026

⚡ BETTER MECHANICS. FASTER SPRINTS.

Wicket runs aren’t just about running through cones — they’re about teaching the body how to move efficiently at speed. 🏃🏽‍♂️💨

When programmed correctly, wicket runs can help athletes improve:

✅ Sprint mechanics — reinforcing proper posture, front-side mechanics, and efficient movement.
✅ Stride rhythm & coordination — developing consistency in how athletes apply force and move down the track.
✅ Ground contact & body positioning — encouraging athletes to stay tall, strike efficiently, and maintain proper sprint positions.

And the best part? Athletes of ALL ages and experience levels can benefit from wicket runs when the spacing and demands match their abilities!

Remember, speed development isn’t just about running harder. It’s about learning to run BETTER. ⚡

At Dash Elite Training, we’re intentional about every rep because EVERY STEP HAS A PURPOSE.

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10/22/2026

Need to develop your acceleration? Take this drill out for a spin 🔁

During this session we were focusing mainly on our acceleration learning how to properly use our hips coming out of that initial first step along with staying low and driving correctly ✅

Love this drill as it forces the athlete to use their hips (against the band) and stay low to feel the proper angles of acceleration 🚗💨

Try it out for yourself ‼️

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10/21/2026

Chapin Wrestling Checking In 🦅🩵

The guys are on a deload this week as we prepare for testing again next week📈 The weight is moving well and my goal for them was to leave this session feeling like they can do more ‼️

Stay tuned for this testing 📈📈

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10/21/2026

One thing I love to do after each session is speak with the team to close out the lift 🗣️

During this time I like to
1️⃣ Give a recap of how what we just did plays into the program
2️⃣ Give them a snapshot of what to expect next 📈

This helps keep them engaged and understand what to expect the next time they come in for lift 🏋️‍♂️

As you heard. We are gearing up for another big testing week📈‼️ Can’t wait to see the numbers we put up! 📲

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10/20/2026

Reactive Plyos for the long and Triple Jump💥

Here are two Drills we use at Dash Elite Training to train athletes reactivity!
⚡️
1️⃣ SL cycles to a Box jump.
—— This helps continue to build their understanding of the cycle while also working on being quick off the ground

2️⃣ 2:1 Pogos
—— This helps target ankle stiffness and Single leg control. Great for the triple and long jump!

Try these out for yourself 📲‼️

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10/20/2026

1️⃣ Session , 2️⃣ Teams and we still got after it! ⚡️📈

Big shout out to Chapin Eagles GBB Basketball 🏀 for coming in to get a lift! As always my Chapin HS XC and Track putting in the solid work this phase 🏃🏽‍♂️💨📈

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1619 Pendleton St
Columbia, SC
29201

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