Come along and brush up on your hurdling skills with Steve — perfect for beginners and those wanting to improve their technique!
💡 Did You Know? Training is included in your registration and completely FREE for all registered Knox Little Athletes.
👨👩👧 Parent Reminder: A parent or guardian must remain on site during training, and parents are asked to assist with setup and pack-up to help keep sessions running smoothly.
Whether you’re new to Little Aths or a returning athlete, come along and enjoy an afternoon of fun, fitness, and friendly competition!
Trialling this week? Please check in with our registrar at the Knox tents near the grandstand by 2:30pm before the competition starts.
Chiefs and parents/guardians on duty should be signed in no later than 2:45pm to help us get the program running smoothly.
This week is our first hurdles program – we will need some extra helpers to put the hurdles out. If you would like to help, we will be setting up form 1.30pm
We can’t wait to see everyone out on the track for another great week of Little Aths!
The first and one of the most thrilling events of the Track & Field season is here – RELAYS! 🙌
For our U9–U17 athletes, relays are all about teamwork, spirit, and the electrifying feeling of crossing that line together. Whether you’re a speedster, a smooth baton changer, or just love being part of a team, this is your moment to shine! 🌟
Knox has a proud and successful relay history, and we’re gearing up to make the 2025–26 season our biggest yet. Bring your enthusiasm, commitment and lets do this together 💪
✨ Training & Team Spirit Our amazing age group coaches will run dedicated relay training sessions at the Knox track to help athletes learn baton changes, teamwork, and race strategy. These sessions are super valuable for developing skills and building squad chemistry — and they’re a whole lot of fun!
🏅 Key Relay Dates 📍 Box Hill Relay Open Day – Sunday 9th November (optional) 📍 Mentone Relay Open Day – Sunday 16th November (optional) 📍 Region Relay Carnival (Doncaster) – Saturday 22nd November 📍 State Relay Championships (Lakeside Stadium) – Saturday & Sunday 13–14th December
💰 Cost: $15 per athlete (covers both official relay competitions). Open days are optional extras and may include separate entry fees.
👥 Team Selection & Commitment Relays are all about teamwork – your squad is counting on you! Coaches will select teams with every effort made to give as many athletes as possible the chance to compete and progress from Region to State.
Our very own Level 4 Athletics Coach, Mike Donato, leads a dynamic and progressive sprint program designed to build speed, power and endurance across the season. Mike works from the ground up, teaching athletes how to run efficiently, maintain good posture and stride mechanics to generate power through controlled movement.
📅 Monday – Speed Endurance (4:30–5:45 pm)
Monday sessions are all about developing the ability to maintain speed over distance. Athletes work on rhythm, form and mental resilience, learning to push through fatigue while keeping technique strong. Expect a mix of drills, controlled repetitions and progressive runs, all designed to help athletes hold pace through 100m, 200m, and 400m events.
📅 Wednesday – Speed & Velocity (5:00–6:00 pm)
Wednesday sessions target acceleration, explosiveness and top-end speed. Mike focuses on short, powerful efforts using high energy drills and starts to help athletes improve stride frequency and speed mechanics. It’s fast, focused and fun. Perfect for athletes looking to add that extra burst of pace to their performances.
Sunday brings it all together with a combination of movement drills, strength and sprint mechanics. These sessions build overall athleticism, ensuring athletes stay strong, mobile, and ready for competition.
🏃♀️ Middle Distance – with Mike Kerr
Mike Kerr combines extensive experience with a proven approach to middle-distance training. His sessions focus on developing aerobic strength, pacing skills and race strategy the essential elements for success in events from 400m to 1500m, as well as cross-country.
He’s known for creating a supportive training environment, where athletes of all levels are encouraged to challenge themselves, and enjoy the process of steady improvement week by week over the middle distances.
🏃♂️ Hurdles – with Tim K
📅 Sundays (11:00–12:00 pm)
Sunday mornings are all about rhythm, coordination and confidence with Tim K leading our dedicated Hurdles program. Tim creates a positive and structured environment where athletes of all abilities can learn and refine their hurdling technique step by step.
Each session focuses on timing, body position and efficient clearance, using progressive drills and short technical runs to build consistency and flow. Younger athletes can work on the basics approach, take-off and lead leg control.
🚶♀️ Walks – With Fran A
📅 Tuesdays & Thursdays (5:30–6:30 pm) 📅 Sunday (8:00–9:00 am for U12+)
Known across the athletics community as “the legend of Walks,” Fran A brings years of passion, knowledge and care to every session she leads. 🌟 Her eye for detail helps athletes improve technique safely, building both speed and efficiency with every step.
Tuesdays and Thursdays sessions provide a great balance of technical drills, pacing practice and endurance work, while Sunday mornings are perfect for our U12+ athletes to sharpen their competition form and confidence.
Fran has an incredible ability to meet athletes where they’re at, whether it’s your first time trying walks or you’re chasing medals at a Region, State or National level.
We’re absolutely thrilled to have Steve M a very skilled and experienced Level 2 Advanced Jumps coach back at Knox this season! 🙌 Steve brings an incredible mix of enthusiasm, energy and technical know-how to the sandpit, creating a fun, structured environment where every athlete can improve.
Each Monday, Steve focuses on developing both Long Jump and Triple Jump techniques, helping athletes master approach rhythm, run-up distances, take-off mechanics, flight and landing control. Younger athletes (U7–U10) learn the foundations of good jumping, balance, rhythm and confidence on the runway, while our older group (U11+) refines their form and adds speed, power, and precision to every jump.
🏆 High Jump – with Alan L
📅 Wednesdays (5:00–6:00 pm)
Alan L brings calm expertise and a supportive coaching style to our High Jump program, helping athletes of all ages gain confidence and consistency as they learn to soar! 🙌
Alan’s sessions focus on building sound technique from the ground up — developing a strong approach run, controlled take-off mechanics, and smooth bar clearance. Athletes learn to fine-tune their timing, body position, and flight path, ensuring every jump feels balanced and efficient.
💪 THROWS COACHING
🥏 Discus & Javelin – with Dave K
📅 Mondays (5:30–7:00 pm)
Dave K brings great experience and a steady, supportive style to our throws program. His Discus and Javelin sessions are all about developing balance, timing and control, helping athletes learn to use their whole body to generate smooth, efficient power.
Each session is hands-on and engaging, starting with movement drills and footwork patterns before progressing into throwing mechanics and strength development. Dave’s coaching approach ensures every athlete, from beginner to advanced gets the right guidance to improve safely and confidently.
💥Shot Put – with Dave K
📅 Wednesdays (5:30–7:00 pm)
Dave’s Shot Put sessions focus on the art of controlled power. Athletes learn how to build strength through proper body alignment, drive, and follow-through ensuring every throw combines technique, timing and power.
Expect a great mix of mobility work, drills, and focused throwing practice, designed to build consistency week by week. Dave’s methodical, encouraging coaching style helps athletes of all levels gain confidence and see real improvement in both distance and form.
Senior Throws – with Mike Donato
📅 Wednesdays (6:00–7:00 pm)
For our more advanced athletes, this session is for U13+ and typically for State-level, JDS athletes, and experienced throwers. Training covers power generation, advanced techniques and event-specific strength, helping athletes refine their form and learn to harness explosive force efficiently. Please Contact Mike D before attending this session.
Please feel free to contact our coaches if you requre any futher information about the sessions being held during the week for all registered Knox Little athletes by clicking here
🎉 We’re back at the track! (and we are a wee bit EXCITED!)
Tomorrow marks the official start of the little athletics calendar, and we couldn’t be more excited to welcome everyone to Program A, bringing the electric 70m sprints ⚡, fast and furious 200m races 🚀, and the always spectacular 800m 🏅.
If you’re still buzzing from the action of the Tokyo World Championships 🌏🔥, then get ready — because this season at Knox is shaping up to be one of the most exciting yet. With EMR Regional Championships and the State Championships 🏟️ both being held right here at Knox, it’s going to be a year full of energy, opportunity, and unforgettable moments.
🎊 A Special Start: Our Opening Ceremony 🎊
As part of the first meet back for the year, we’ll be holding our Opening Ceremony 🎤🎈 to officially launch the season. It’s a chance to welcome back our athletes and families to celebrate the community spirit that makes Knox such a special place.
📌 A Few Things to Remember for Tomorrow
🕗 Duty Tent: Open and active from 8am at the back gates. A huge thank you in advance to all our families stepping in early to help – you’re the heartbeat of the club 💙.
📝 Registration Tent: If you’re a trialing athlete or new to the centre, head here first to check in. And we can help you to settle in for the day.
🎽 Bib Collection: All this year’s bibs will be with your club team managers. Make your way to your club’s table or canopy to collect your child’s bib before the events kick off.
⏰ Events Start: The action begins from 8:30am sharp, so please arrive early and be ready to go!
💪 Let’s Start Strong
Knox Little Athletics isn’t just about running, jumping and throwing, it’s about building friendships 👨👩👧👦, growing together 🌱, and being part of a community that celebrates every achievement, big or small 🥳.
Tomorrow we set the tone for what’s sure to be a season full of fun, teamwork and plenty of PBs 🎯. Lace up 👟, get ready, and let’s make Meet 1 —a day to remember!
Trialling this week? Please check in with our registrar at the Knox tents near the grandstand by 2:30pm before the competition starts.
