Drip by Sammy Jo

Drip by Sammy Jo Drip is an online fitness program built by an elite athlete designed for the athlete in you

08/29/2026

FORCE PRODUCTION DRILLS - for Long Jump

Start with smaller boxes and no weight for the single leg depth drop. Then add weight and height as the athlete progresses

Build off the starting drill until your athlete can effectively produce more force on take off consistently

Hope this helps 🤗

08/28/2026

Are you a hitch kick long jumper? If so, how those arms looking? 👀

I teach my hitch kick athletes to hold onto that block arm until their opposing arm is on its way up in the rotation. I find this keeps my athletes squared up in the air, gives them more time in the air, and helps time their landing out.

Hope this helps!

08/27/2026

Long Jump Take Off

One of the best ways I have found to teach athletes how to take off properly in long jump. Aka get rid of the big steps or massive loading coming into the board.

Step 1: High Skips
Helps teach athletes to put force into the ground and block their arms and legs at 90

Step 2: Straight Shuffle + Take Off
Straight leg shuffle then hit a take off on jump leg. The straight leg shuffle automatically keeps athletes from taking a big step before jumping. Focus on keeping the jump leg straight once in the air. Will always LAND on the NON JUMP LEG

Step 3: Repeat Take Off
Light quick step on the non jump leg then hard plant on the jump leg. Make sure jump leg is straight in the air. This can be harder to get the rhythm on so it might be beneficial to have athletes walk it out first

Step 4: High Knee Run + Take Off
Have athletes come in with a form high knee run then hit their quick non jump leg step to hard jump leg plant. Again, HOLD in the air

Save and send to a jumper!

08/26/2026

TRIPLE JUMP - First Phase Drill

Lunge Extension Drill

This drill is practicing the FIRST HALF of the First Phase so pretend you are cutting your first phase in half on the catch.

What to do, take a couple steps then pretend you are taking off the board into your first phase, allow your take off leg to FULLY extend and catch yourself in the middle of a first phase position by allowing your non jump leg to come through.

Look to make sure the take off leg has full extension and the arms are frozen in the correct positions on the catch

Save and send to your fellow triple jumpers!

08/22/2026

Teaching Long Jumpers arm positions.

This is a very basic approach to teaching long jumpers arm positions and is excellent for those just getting into the event or those with minimal background!

Block 1: take off leg and take off arm in L positions

Block 2: opposite arm does big sweep behind and STOPS by the ear while block 1 arm STAYS the same

Block 3: Block one arm goes straight up or sweeps behind to meet block 2 arm overhead

Then holdddddd before officially landing

Hope this helps! Please send to athletes or coaches in need 💙

08/20/2026

SZN 2027 LOADING…

Want to become a better jumper? Message me!

08/18/2026

I DO NOT CARE WHAT YOU WEIGH!!

I’ll say that again. I do not care what you weigh. Not what you weigh now, not what you used to weigh, not what you’ll weigh in the future.

I care about your ability to perform! There are very few sports where you HAVE to be within a specific weight bracket and track and field is not one of them.

Instead, I will talk to you about how to improve your performance. We can discuss your diet, sleep, recovery, stress levels, your weight training, your conditioning, etc.

We can do check ins where we look at how you feel - if you have energy to complete your workouts, if you are able to recover fast etc. We can check performance metrics - are you improving or not.

Your weight does not interest me

08/07/2026

Jump Warm Up for Long Jump & Triple Jump

Complete exercises 10 yards Down and Back
-Double Calf Hops Fwd
-Reverse Double Calf Hops
-Single Leg Calf Hop Left
-Single Leg Calf Hop Right
-Reverse Single Calf Hop Left
-Reverse Calf Hop Right
-Cross Body Hop Left down Right Back
-Lateral Hop Left down Right back

Complete this after a general warm up and speed drills EVERY day you plan to jump

youthsports

Just a small batch of the athletes I have worked with this past year.The progress and results speak for themselves. If y...
08/05/2026

Just a small batch of the athletes I have worked with this past year.

The progress and results speak for themselves.

If you are in the Phoenix area and are looking for a jumps coach message me. If you are looking to work more consistently and join a club message Bobcats Track & Field , I work with them on their horizontal jumps program.

More camp dates to come soon!

If you are a college coach looking to add jumpers on to your roster I have some athletes coming up in the next couple years that will turn heads. Keep in contact 👊

Address

7607 E McDowell Road Unit 105
Scottsdale, AZ
85257

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