Kwane S.

My coaching career started off as I student coached sprints & relays for Penn State's club track team from 2009-2012. For 3 years I coached track and field at Lancaster Mennonite High School from 2013-2015 & in 2016 I became Head Coach for one year. In 2018 I began my collegiate coaching career as the head sprints, relay and hurdle coach at Swarthmore College. My coaching career spans over 8 years and still growing.

My availability fluctuates. Please contact me so we can coordinate a time & place for sessions.

Currently I'm certified in first aid, CPR, and AED by the American Heart Association.

While attending Penn State I competed at the club/collegiate level and we competed at D1, D2, D3 and club meets. I earned a plethora of 1st place medals as a sprinter throughout my track career. During my senior year we were the #1 collegiate club team in the nation according to the NCTFA. My relay was the #1 4x100 relay in the nation that year as well. My athletic career spans 16 years and counting.

In my first collegiate coaching year we were able to break 5 school records. My women's team broke the school record in the 4x100 relay, 4x400 relay and the indoor and outdoor 4x200 relay. They also swept the relays at our conference championship meet in the 4x800, 4x100 and 4x400. Also produced a women's conference champion in the 400 meter who also qualified for and competed at nationals.

Another school record was broken by one of my men in the indoor 60 meter hurdles who placed 3rd for the indoor 60 meter hurdles and 3rd for the 110 hurdles at conference championships. Also produced a 3rd place finish in the mens 200 meter at conference championships respectively. I also take partial credit for producing a 2nd place finish in the mens long jump, triple jump and high jump.

During my 4 years of coaching high school records were broken in the boys 400 meter, 4x400 relay, & 110 hurdles. On the women's side school records were broken in the 100 meter, 200 meter, 100 hurdles and 4x100 relay.

I'm known for building athlete's confidence, helping them understand what they need to accomplish in each race & taking large chunks of time off of their personal records.

First I assess the athlete's long & short term goals then their strengths and weaknesses. Those aspects will direct my plan to tailor each session. In a nut shell, I mainly focus on bio-mechanics, technique and track workout progressions. The key is to start with a basic foundation and refine it while increasing intensity gradually. We then work our way up to a more advanced program. Attention to detail and minimizing mistakes is crucial.

Each session starts with a warm up, the body of the workout, cooling down and then stretching or what I like to call maintenance work. We will always conclude with a review/ discussion of the session. I also use a camera to analyze film frame by frame for select sessions. In addition weight room, injury prevention, strength and conditioning sessions are available upon request.

The warm up consist of jogging, dynamic stretching, form drills, & sprint specific drills.The actual workout depends on the athlete and what needs to be accomplished. Cooling down has some light cardio and strength exercises to get the blood flowing to jump start the athlete's recovery in order to be ready for their next training day.

I coach including but not limited to speed, speed endurance, race strategy, explosiveness, flexibility, injury prevention & can achieve success regardless of age, gender, event or sport. If an athlete is plagued with injury that will be assessed and the goal would be to drastically reduce or eliminate those injuries. I'm motivated in helping athletes excel to the championship, record breaking and scholarship receiving levels.

Boosting confidence, being positive and consistent is also huge. Sports psychology isn't left out.

Types of athletes I've worked with: Track and Field (Primarily sprinters, jumpers, hurdlers, & mid distance athletes) Football, Basketball, Swimming, Soccer, Baseball, Field Hockey & Men's Physique.

Other common training request: 40 yard dash, starting blocks, hurdle technique, jumping ability, injury prevention, acceleration, and agility.