Dash Weathers

Dash Weathers "Not Just a Name but a lifestyle"
T&F, S&C, Tips, drills and more!

06/08/2026

💭 Finding your approach is one of the most challenging parts of the long and triple jump.

One thing that helps is breaking the run-up into 3 stages: Drive → Transition → Acceleration.

As a general rule, the longer the approach, the longer you’ll need to stay in the drive phase before transitioning into upright sprint mechanics.

My recommended breakdown using the 10/10/10 Drill:

🔹 6-Step: 2 | 2 | 2

🔹 7-Step: 2 | 3 | 2

🔹 8-Step: 3 | 2 | 3

Remember, these are starting points—not hard rules. Every athlete’s rhythm and acceleration pattern will be different.

How do you determine your athletes’ approach lengths? ⬇️

⚡️ SUMMER SESSIONS ARE HERE ⚡️This summer, we’re raising the standard.Whether you’re a long jumper, triple jumper, sprin...
06/07/2026

⚡️ SUMMER SESSIONS ARE HERE ⚡️

This summer, we’re raising the standard.

Whether you’re a long jumper, triple jumper, sprinter, or athlete looking to improve speed, power, and athletic performance, these sessions are designed to help you build the foundation for your next breakthrough.

🔥 Weekday Sessions
• Limited to 5 athletes per session for personalized coaching
• Focus on speed development, jump mechanics, strength, and explosive power

🔥 Weekend Small Groups
• Up to 15 athletes
• Competitive training environment
• Learn, compete, and improve alongside other motivated athletes

📅 Schedule:
Monday (6/8) – 4:30 PM, 5:30 PM, 6:30 PM
Thursday (6/11) – 4:30 PM, 5:30 PM, 6:30 PM
Friday (6/12) – 4:30 PM, 5:30 PM, 6:30 PM
Saturday & Sunday – Small Group Sessions (9:00 AM)

The athletes who improve the most aren’t waiting for next season to start. They’re putting in the work now.

⚡️ DM “SUMMER” for details and to reserve your spot.

06/06/2026

The infamous shin splints. A jumpers worst nightmare and something that all jumpers have seen in their career at some point. 😕

But there’s a way to prevent them from happening!

Do these Tib raises 2-3x a week and you’ll see your shin points become less noticeable in your training 💭

What exercises do you want to see next? ⬇️⬇️
⚡️ vs 🌍

06/05/2026

PART 2: Plyometrics 🦘💥

If strength is the foundation, plyometrics are what teach you how to use that strength when it matters.

The long and triple jump are all about producing force quickly. You only have fractions of a second on the ground, so your ability to absorb force and rebound explosively can make a huge difference in your performance.

That’s why plyometrics are a staple in my training programs.

✅ Improve ground contact times
✅ Develop explosive power
✅ Increase stiffness and elasticity
✅ Better transfer strength from the weight room to the runway

Remember: the goal isn’t to do the most jumps. It’s to perform quality jumps with intent and purpose.

The athletes who can apply force the fastest are often the ones jumping the farthest.

👇 Which plyometric exercise is your favorite right now? Let me know in the comments.

Struggling to get your phases right in the triple jump? This guide is for you 🫵🏾What you’ll get..✅Common Mistakes ✅What ...
06/05/2026

Struggling to get your phases right in the triple jump? This guide is for you 🫵🏾

What you’ll get..
✅Common Mistakes
✅What they look like
✅ How to identify
✅ Drills to fix!

Comment “Phase” for your guide today! 🖤
⚡️ vs 🌍

06/05/2026

Most athletes try to jump farther by running faster or getting stronger.

But if your posture isn’t right during takeoff and flight, you’re leaving distance on the runway.

One of the ways I coach athletes is by breaking down their jumps visually. By drawing out the positions, it’s easier to see exactly where technique breaks down and what needs to change.

In this video, I’m comparing what good posture looks like versus common posture mistakes that cost athletes valuable centimeters—and sometimes feet.
The goal isn’t just to jump higher. It’s to maintain positions that allow you to carry speed and project efficiently through the jump.

Want to see what your jump looks like? 👀

DM me “ANALYSIS” and I’ll show you how you can get your jump analyzed and receive personalized feedback. 📲

⚡️ vs 🌍

06/04/2026

⬇️Let’s talk Gym exercises for the Jumps ⬇️

Most jumpers spend too much time chasing numbers in the weight room and not enough time choosing the right exercises.

For long and triple jump development, these are two categories every athlete should prioritize:

✅ Unilateral Strength Work
Jumping happens one leg at a time. Single-leg exercises help improve force production, balance, stability, and reduce strength imbalances that can lead to injury.

✅ Plyometrics
Plyos teach your body to absorb and produce force quickly—the same quality you need during takeoff and each phase of the triple jump.

The goal isn’t just to get stronger. It’s to get stronger in ways that transfer to the runway and the pit.

Follow along for Part 2 where I’ll break down the second exercise 🏋️‍♂️

👇 What exercise has helped your jumping the most?

06/04/2026

Most jumpers don’t get hurt because of one bad rep.

They get hurt because their ankles, knees, and hips aren’t strong enough to handle the forces of long jump and triple jump.

If you want to stay healthy and keep jumping at a high level, start building strength where it matters:

✅ SL Calf Raises → Improve ankle stiffness and force absorption

✅ Wall Sits → Build knee durability and tendon strength

✅ SL KB Knee Drives → Develop hip stability and power for takeoff and landing

The best ability is availability. You can’t improve your jump if you’re always dealing with injuries.

Add these into your training and give your body the foundation it needs to handle the demands of jumping.

Save this for your next training session and send it to a jumper who needs it. 🏃🏾‍♂️💨

06/01/2026

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? ⬇️

05/31/2026

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 👇

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