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Posted by: | Posted on: November 21, 2023

Humphries drafted to Geelong Cats

Swan Districts Football Club wingman Lawson Humphries has been drafted to the AFL by the Geelong Cats.


🏈 Swan Districts Football Club

📉 Off-season sprint training

Jan 27, 2023


Wk 1: 4.25

Wk 2: 4.10

Wk 3: 4.06

Wk 4: 4.01

Wk 5: 3.80


Wk 1: 7.80

Wk 2: 7.73

Wk 3: 7.62

Wk 4: 7.53

Wk 5: 7.23

📖"My first ever Pro race win was the 1989 Port Hedland Gift. I won $2500 & a gold coin (worth $500). 2nd & 3rd place were two indigenous boys trained by Ross Humphries (Lawson's Dad). He must have been dark with me for all these years. Today, I'm glad I had the privilege of training his son" - Coach Paul Edmiston.

Oct 6, 2023

📖Hey Paul, I just thought I'd flick a message saying cheers for those sessions early this year. I had a really good year of footy, and a lot of that was the newfound confidence in my running and, in particular, my sprinting. There are a few boys from swans (3-5) who are keen, and I'd be keen to do some sessions again. Was wondering how your availability is over the next couple of months. Hope you're well and will hear from you soon - Lawson Humphries.

Posted by: | Posted on: August 27, 2023

Amazing AHMAD continues to improve

Year 11 Hale College student and fast bowler Jibreel AHMAD continues to rapidly improve his speed every week.

Sprinting Fast is one of the most important factors of most sports. It's also one of the keys for improvement in fast bowling.

"Jibreel came to me to improve his speed for cricket and I told him I could definitely do that for him. But we also talked about other ways he could improve with things like plyometrics, strength training and planning. Jib was doing a few things wrong at the time. I told him how to correct things and to his credit he has done an amazing job on his part. I still think he can run faster! Over the 11 sessions of training he has improved his 30m speed from 5.05sec to 4.54sec and his 60m sprint from 9.70sec to 8.35sec. That kind of improvement is incredible" says coach Paul.

"I've been working with Paul, my sprint training coach, for a while now and I'm genuinely impressed with his approach. One of the standout features of his training regimen is the clear target he sets for me, aiming for a faster time. This objective keeps me motivated and pushes me to better my performance with each session. Additionally, the variety in sprint workouts ensures that not only am I constantly challenged, but I also never get bored. His expertise and structured approach truly make a difference in my training journey." says Ahmad.

Wk 1: 5.05
Wk 2: 4.84
Wk 3: 4.83
Wk 4: 4.79
Wk 5: 4.72
Wk 6: 4.68
Wk 7: 4.72
Wk 8: 4.62
Wk 9: 4.62
Wk 10: 4.56
Wk 11: 4.54

Wk 1: 9.70
Wk 2: 9.45
Wk 3: 9.32
Wk 4: 9.23
Wk 5: 9.17
Wk 6: 8.97
Wk 7: 8.88
Wk 8: 8.73
Wk 9: 8.66
Wk 10: 8.58
Wk 11: 8.35