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Swan Districts Football Club wingman Lawson Humphries has been drafted to the AFL by the Geelong Cats.
👏🏼 Lawson HUMPHRIES
🏈 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.
2023 State Champion athlete Lolo VOGL has broken the U12 girls 80m hurdles record twice in two weeks.
Running into a headwind the Hamersley athlete beat the record by her Sprinting Fast stablemate Rubi Zuchetti, who set the record of 14.19sec back on the 5th November 2021 at Charles Riley Reserve in North Beach. Lolo then equaled her own record with a time of 13.88sec on Tuesday the 14th of November 2023 at a twilight meeting on the long grass.
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
UWALAC athlete Mina CHO wins the 2023 WA U11 Girls 100m state championship title in 13.45sec PB.
She finished seventh in the same race last year improving dramatically since joining coach Paul in November 2022. Nicknamed 'choo-choo' the super fast athlete also finished a close second in the 200m final.
"Mina possesses incredible natural speed and power but was not using it correctly before. Now she is applying it properly and you can see the results" say coach Paul. "If I told her (when she joined me) that she would become the state 100m champion in 4 months, she would have looked at me in disbelief. She could be an incredible sprinter/hurdler/jumper in the future if she wants".
She almost gave the sport away in 2022. "I don't want to run Mum." said a disappointed Mina after her 100m heat as she only just qualified for the final. "After this race you can quit if you want to" said her mother. "But let's just run this final race and see what happens". She finished in 7th place.
The 2021 & 2022 state champion Abby ROBINSON finished 4th place in 13.83sec (& 4th in the 200m) with Lola VOGL 6th (14.03sec) in the 100m final.
I went from 7th in U10 to State Champion in U11. This proves you can do anything you put your mind to. Don’t concentrate on other people focus on developing your own talent. Thank you @sprintingfast for believing in me. #thisisathletics
Hamerlsey little athlete Lolo VOGL wins the gold medal in the WA U11 Girls 80m hurdles at State Championships.
The talented hurdler blazed to a Hamersley LAC (and Sprinting Fast) record of 13.57sec in her heat. The fastest this season (in WA) for her age. She then backed up with 13.79sec effort in the final to win the gold medal. In a gutsy race she lead from start to finish to hold off all challengers. She also finished 4th in the 100m final and 6th in the 200m final to cap off a great season. It was her first state championship title.
Bunbury athlete Kyle ADLAM has won the WA U11 Boys 100m State Championship title for the second year in a row.
He has also broken the 13sec mark running 12.99 PB which is not far off the state record of 12.70. The multi talented athlete also finished 2nd in the triple jump (9.78m) and third in the long jump (4.53m).
Competing for Bunbury little athletics center he also won the 100m, 200m, 400m, long jump and triple jump at the country championships in Northam earlier this year.
Kyle trains via an online program written by Paul and comes to Perth and every opportunity for private training sessions.
"Kyle is one of the most talented 11yo's I have ever met. I really hope he stays healthy so we can see him develop into a super athlete over the next few years" says coach Paul Edmiston.
Tokyo Paralympic medalist discus thrower Sarah Edmiston has finished 4th place at the 2023 World Para Athletics Championships in France.
It was her first time outside the medals at a major international championships. She threw a distance of 35.11m which was 2m off third place.
"I gave it everything I had" said Edmiston. "My best just wasn't good enough today to win a medal, congratulations to the other girls, they did really well".
She will now take a well deserved break from competition and training before the start of preparations to qualify for next years 2024 Paralympic Games in Paris.
The news also brings a welcome opportunity for athletes to now be coached by Sarah. Previously a walker before she started throwing, she will be coaching Discus, Javelin, Shot Put, Hammer Throw & Walks. Bookings here!
The University of WA athlete has blitz the field to win the gold medal at the 2023 WA Athletics Championships in a time of 15.13sec.
Leading from start to finish Talia has also now won three state hurdles titles in her career.
She has been the WA champion in 2023, 2021 (U18) and 2015 (U11 WA 60mh record 9.58sec).
Her 2023 season (100m hurdles).
15.66 +2.9 27/01/2023
15.08 +2.0 17/02/2023 - Personal Best
15.13 +2.9 05/03/2023 - WA Championships
14.88 +2.2 21/04/2023 - Australian University Games
Also Personal Bests in the 60m, 100m, 200m and 100m hurdles.
In a thrilling finish Hamerlsey little athlete Rogan KEMP wins silver by the narrowest of margins at the WA Athletics Championships U14 Boys 90m hurdles in a time of 14.07 +2.5.
He also finished with bronze in the U13 boys little athletics state 80m hurdles final with a new PB of 13.57sec.
At his first ever national championships he finished 4th place in the final.
Rogs has been with Sprinting Fast since 2019 when he was U9 (state championships below.)
West Australian athlete Alana SIM has won a silver medal in the U20 4x100m and bronze in the 4x400m relay (below) at the 2023 Australian Athletics Championships.
After winning state silver at the WA Athletics Championships earlier this year in the 400m she now adds the national silver and bronze medals to her 2023 collection. It was her first ever national championships finishing 19th overall in the individual U20 400m with a time of 1.00.00 which was her second fastest race ever.
Only starting training in December 2022 she left her run late but has made excellent progress since joining Paul and Sprinting Fast as an apprentice athlete and coach.
"If I had told Alana in December she would win the U20 state 400m silver and improve her personal best by more than 1.5 seconds, win two national medals, and also improve her 60m and 200m times, all within 3-4 months. She would of thought I was crazy" says coach Paul. "Sometimes what seems impossible IS possible".