Hunter Knox

English Teacher and Head T&F Coach at Frontenac High School @FHSRaiders

[Hunter Knox @hunterjknox]

@Aatif_Rashid From Aeschylus’ Agamemnon.

[Hunter Knox @hunterjknox]

@DavidDidau Thanks for the review! Agree, when Odysseus is described constantly as “godlike” in the text, we often take that to mean beautiful and strong or whatever, but the key difference of the gods is their capacity for dissembling, shape-shifting, their pettiness, appetites, etc.

[Hunter Knox @hunterjknox]

Great start yesterday! Let’s keep it going!

[VYPESEKS @SeksVype]

Frontenac's Reece Franklin - Athlete Spotlight - Presented by Bekah Harlan Shelter Insurance

https://t.co/LIXBprxMrw

[Hunter Knox @hunterjknox]

First Speed Club data for the year. Athletes have been working hard and working smart!

[Frontenac Raiders @FHSRaiders]

STATE CHAMPS.

Harper Holmes - 110 LBS - 3x State Champion
Chance Wilderman - 126 LBS - 1x State Champion

🖌️ Lucky Vesco
📷️ KSHSAA

[Hunter Knox @hunterjknox]

HS Students not involved in winter sports have been showing up to optional speed training consistently for a few months, and it's paying off! Season starts Monday!

[Ryan Denton @OlneyTigerTrack]

Whether it’s as a track coach or an instructional coach (my day job), this is an unbreakable rule for me.

[Frontenac Raiders @FHSRaiders]

Congratulations to Ava Lilly on her commitment to the University of Central Missouri for Track and Field! Raider Nation is proud of you!

[Chris Chavez @ChrisChavez]

🇺🇸 JOSH HOEY TAKES DOWN THE INDOOR 800M WORLD RECORD IN 1:42.50‼

[Brendan Thompson, PT, DPT @BrendanThompsn]

You CAN teach speed!

These guys have track backgrounds where they were extensively taught elite speed principles.

100m/200m:

Devon Achane - 10.14 / 20.20
Tyreek Hill - 10.19 / 20.14
Raheem Mostert - 10.28 / 20.65

Want to have elite speed? Learn & apply principles of sprinting

[Coach Dan Casey @CoachDanCasey]

Christian McCaffery trains like a Sprinter.

There’s a reason you should run Track.

[Fred Duncan @Fred__Duncan]

Plyometrics aren’t just for jump height or sprint speed…

In this study on 5-km runners, all groups completed the same weekly running volume.
The difference was what supplemented that running.

- Running only → minimal improvement
- Running + squat jumps → large improvement

[Zac Goodman @ZacGoodman_]

Stiff Tendons allow for more efficient transfer of ground force.

Developing Stiffer Tendons…

1. Heavy Load Resistance Training.

2. Short Ground Contact Plyometrics

3. Max Effort Sprinting

Together these train the tendons to absorb, store, and return force rapidly.

[Coach A Vogel @CoachAVogel]

Here’s a great chart to reference athletes sprinting Flys within their PRs & to adjust or cut off based on their ability that day.
Extremely helpful for athletes to understand they are within the right range as PRs don’t come every day.

[Steve Magness @stevemagness]

The easiest thing in the world to do as a coach is to create fatigue.

It’s easy to make someone go until they puke….

But mindless fatigue and suffering doesn’t build toughness like so many claim. It just makes a coach feel like they are doing something worthwhile. They aren’t

[Hunter Knox @hunterjknox]

@shortermaddox @OzarkMntConf Shooter in the building!

[Frontenac Raiders @FHSRaiders]

It is league week for our XC Raiders! The meet is at 4:00 in Columbus on Thursday! Go cheer them on!!

🖌️ Reece Franklin

[Gerry DeFilippo @Challenger_ST]

If you want to get faster, you need to make these things happen…

1. Train short sprints. Get your 10 yard dash time down

2. Train long sprints. Get your fly 10 time down

3. Get stronger. Squat 2x your BW or trap bar deadlift 3x your BW

4. Improve your vertical jump

5. Improve your broad jump

6. Improve elasticity & resilience of your calf & ankle complex