At Knox, we’re incredibly honoured to have such a passionate and skilled team of coaches guiding our athletes each and every week.
Download your copy of the Coaching Weekly Sessions for Season 2025-26
On TRACK COACHING
🏃♂️ Sprints, Speed & Power – with Mike Donato
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 – Sprints / Throws / T&F skills / Conditioning (9:30–11:30 am)
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.
📅 Middle Distance Sessions – Monday & Wednesday (4:30–6:30 pm)
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.
Jumps
Long & Triple Jump – with Steve M
📅 Mondays
⏰ U7–U10 (Long Jump): 4:30–5:15 pm
⏰ U11+ (Long & Triple Jump): from 5:15 pm onwards
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
