Dash Weathers

Triple jumpers, don’t skip the basics‼️👊

This standing single-leg extension drill is one of my favorites for developing better movement patterns in the triple jump.

✅ Increases hip mobility and range of motion
✅ Reinforces the correct mechanics of a bound by teaching athletes to drive the knee and extend the foot properly

By holding the PVC overhead, you’re also challenged to maintain posture and stability throughout the movement—just like you need during each phase of the triple jump.

Small drills like this can make a big difference in your technique and efficiency down the runway.

Save this drill for your next training session and send it to an athlete who needs to improve their bounding mechanics. 🚀

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Here’s a caption that fits your coaching style while educating athletes and coaches:

The Tap Drill is one of my favorite ways to teach the cycle in the triple jump. 🦘

Here’s why we use it:

✅ 1. It teaches athletes to keep the free leg straight.
A long, relaxed free leg creates a more efficient cycle and sets you up for better positions throughout the phases.

✅ 2. It teaches the foot to travel up and over while maintaining posture.
Instead of reaching or collapsing at the hips, athletes learn to cycle the leg naturally while staying tall—leading to smoother, more powerful contacts.

Master the movement before you try to add speed.

👇 Stay tuned for Part 2, where I’ll break down the difference between the two cycle variations and explain when to use each.

Follow .dashjumps for more long jump & triple jump coaching.

Mobility isn’t just about staying loose—it helps you move into better positions for bigger jumps. 🦘

Here are 3 hurdle drills every long and triple jumper should have in their warm-up:

1️⃣ Straight Leg Skips – Improve front-side mechanics, hamstring mobility, and posture.
2️⃣ Over Unders – Open up the hips while building coordination and rhythm.
3️⃣ Step Overs – Increase hip mobility and control so you can hit better takeoff positions.

Add these to your warm-up consistently, and you’ll move more efficiently, stay healthier, and set yourself up for more explosive jumps.

💬 Which drill do you use the most? Drop it in the comments!

📌 Save this for your next jump session and follow .dashjumps for more long jump and triple jump coaching tips

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The biggest mistake I see in the triple jump? Athletes trying to force the free leg instead of letting it cycle naturally.

This Touch Drill is one of my favorite ways to teach the correct first-phase mechanics. 🦘

The goal is simple:
✅ Place a wicket in front of the athlete.
✅ Cycle the leg over the wicket.
✅ Hover over the top with the free leg before bringing it down.

This teaches:
🔸 A relaxed, natural free leg
🔸 Better posture throughout the hop phase
🔸 Patience instead of rushing the movement
🔸 More efficient mechanics that carry into the full jump

Remember: Relaxation creates rhythm, and rhythm creates distance.

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Save this drill for your next triple jump session and let me know if you want to see more progressions that build the event from the ground up. 👇

Learning the Triple Jump doesn’t have to be as complicated as people make it.

Too often, athletes are told to “just bound” without any real structure or progression. Instead, I’m taking my middle school athlete through a step-by-step Triple Jump progression by breaking the event down into its simplest form. 🧱

The TJ March
1️⃣ Learn proper posture
2️⃣ Develop the correct arm timing
3️⃣ Learn to extend the foot and switch efficiently from side to side ‼️

Master the fundamentals first, and the more advanced skills become much easier to learn.

This is a drill every coach should have in their toolbox, especially when introducing new athletes to the Triple Jump. 💫

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PVC Pipe drills in action🖤⚡️

Here I’m with my athletes putting them some sprint drills while using the PVC pipe to help train correct posture when running.

Goals of the piston drills ‼️
1️⃣ Posture correction
2️⃣Foot Strike
3️⃣Sprint mechanics

These are the types of drills we do in the summer to set us up for a better spring season! Tap in for summer session details‼️🖤

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You don’t need more motivation… you need more fuel.

If your energy crashes mid-workout, it’s not always your mindset — it’s what you put on your plate before you showed up.

Food isn’t just about eating “clean” or “light” — it’s about giving your body the gas it needs to train with intent, move with power, and finish strong.

Train like you expect results… and eat like you expect to perform.📈

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Book your summer training Sessions today‼️🏃🏽‍♂️

Most athletes overlook one of the simplest tools in training: a PVC pipe.

Using a PVC pipe can help improve:
✅ Sprint posture
✅ Mobility and range of motion
✅ Body awareness
✅ Arm action mechanics
✅ Proper movement patterns

Sometimes the biggest improvements don’t come from adding more weight or more intensity—they come from mastering the fundamentals.

The better your posture and movement quality, the more efficiently you can produce force, sprint, and jump.

Don’t skip the basics. They often make the biggest difference.

🏃‍♂️ Do you use a PVC pipe in your training? Let me know below, and save this reel for your next workout.