Keira Frye is more than just a standout in the shot put and discus circles, she’s a driven, faith-filled athlete whose passion, and personality set her apart. Representing Batesburg-Leesville, Keira has already made a name for herself as a back-to-back state champion, dominating the 2A stage with powerful throws and an unshakable mindset. From chalking circles in her front yard, to praying before every throw, her journey is fueled by hard work, family, and faith. With her sights set on breaking school records and continuing to grow in her craft, Keira is a force to watch in South Carolina track and field.

What events do you specialize in, and which one do you enjoy the most?
I specialize in both shot put and discus, but my primary focus is on discus. It’s a discipline that combines strength, speed, and refined technique—something I’m passionate about mastering.

How did you get started in track and field, and what drew you to your specific events?
I wanted to hang out with my sister, but running with asthma is more of a “no thanks” situation. So, I decided to throw stuff instead. It’s like a cardio hack—just without all the gasping for air!

What’s a typical training week like for you in terms of sprint/hurdle/field event workouts?
I work with my throwing coach, Coach Ed, and the team at Thrower Strong Training to fine-tune my skills. I’ve also got a solid workout plan from my strength and conditioning coach, Coach Prince, who’s helped me put together a routine that’ll keep me in shape for when track season starts. On top of that, my dad and I built a disc sector in the front yard and even chalked out shot put and discus circles on the cement so I can throw every day of the week.

What’s the most challenging part of your event, and how do you train to overcome it?
The hardest part of both shot put and discus is getting the technique just right. It’s all about precision, and even when I feel like I’ve got it down, there’s always room to improve. On top of that, dealing with the mental block can be tough. It’s not just about strength; staying focused and confident is half the battle.

What’s your toughest workout or training session—and how do you mentally get through it?
The toughest training session for me would probably be a long, grueling combo of heavy lifting and throwing, especially when I’ve been at it for hours. My body’s drained, and I’m just trying to keep my form sharp, even when my energy is low. Mentally, I push through by focusing on one throw at a time, remembering the small wins—whether it’s a slight improvement in technique or even just getting through the workout. I remind myself that this pain is temporary, but the results will stick.

Do you have a favorite drill or technique that’s helped you improve?
One technique that’s really helped me improve is something Coach Ed showed me. I stand at the back of the circle, getting ready for my shot put or discus spin—whichever one I’m working on—and place something like a cone or a bottle to my left, about shoulder-width away. Then, I focus on transferring my weight to my left foot while making sure I’m getting around the circle. The key is to set myself up in the right position to drive across the circle and get a strong, controlled throw.

Describe your pre-race or pre-event routine. Any superstitions or must-haves?
The night before a meet, my coach Erica Gambrell tells me to carb load—usually with pasta—to make sure I’m fueled up. In the morning, I can’t get ready without my funky socks. They remind me of my grandpa because we used to go buy them together. I also wear the bow that my teammate Jayda Hinson gave me. She’s a fellow thrower, and she braided my hair before every meet. The bow is purple for Batesburg-Leesville. I write “Audience of One” on my hand and a Bible verse that’s important to me on my left arm. AO1 stands for “Audience of One,” meaning my only audience is God.

It’s a superstition of mine, and I’ve noticed that when I throw badly at practice the day before a meet, I usually do well at the competition. Before I throw, I always lick my finger and rub it on a disc to get a better grip—yeah, I know it sounds a little weird, but just trust me, it works! When I walk into the circle, I throw the disc up to make sure I’ve got control and can feel it on my finger. Then, while I’m throwing, I focus on the field and stay locked in on why I want to throw well, giving it my all.

How do you handle nerves or pressure before a big meet?
When I walk into the meet, I usually start by throwing some warm-up throws so that I can get familiar with the circle and calm my nerves. Before I throw for real, I say a prayer before every throw to center myself and focus on my goal, which is to do my best.

What has been your most memorable performance so far and why?
My most memorable performance was winning state in both shot put and discus at the 2A State Championship track meet. I was nervous for discus because there’s one girl I’m usually neck and neck with, and I wasn’t sure how it would go. But my first throw ended up being my best, and when I walked out of the circle and heard the measurement called, it felt like a huge weight was lifted off my shoulders.

For shot put, I was also nervous, but I knew my spin had improved a lot. I felt like I had a good chance at winning, though I was still unsure. In the end, I won with a throw of 11.99m. Being a back-to-back state champion in discus was amazing, but winning in both of my events was an even more memorable experience. The feeling of taking first place is something I’ll never forget—it made all the hard work and sacrifice worth it.

Who do you look up to in your sport, whether locally or professionally?
I draw inspiration from several people when it comes to my events, but someone I particularly look up to locally is my throwing coach, Ty West. She currently holds both the school records in shot put and discus, and one of my goals is to break those records before I graduate. As for professional athletes, I don’t have a specific role model I look up to, but I do admire Valerie Allman and Vanessa Kamga. I really respect their technique and the way they compete at such a high level.

What’s one technical aspect of your event you’re really focused on improving right now?
One technical aspect I focus on in both shot put and discus is transferring my weight to my left foot as I spin toward the middle of the circle. I have to make sure my foot doesn’t rise too high and that my legs stay properly apart to maintain balance and control.

How important is mental preparation in your events, and how do you work on it?
Mental preparation is crucial in discus and shot put, especially because there are times when you hit a plateau, your performance dips, or you struggle to reach a certain mark. It can be frustrating when you can’t seem to master a particular technical aspect, but staying mentally focused and positive is key to pushing through those challenges.

Do you approach your events more with strategy or instinct? Why?
I approach my events more with instinct. Once I’ve put in the work during practice and built good habits, I try not to overthink things during competition. I rely on muscle memory and trust that my body knows what to do. It helps me stay relaxed and focused on the moment, especially when the pressure is on.

What’s your favorite track or field venue to compete at and why?
My favorite track and field venue to compete at is Spring Valley. I’m not exactly sure why. I just really like throwing there. Maybe it’s because that’s where I competed my first state meet at. I guess it holds a special place for me.

What kind of music or motivation gets you hyped before competing?
The kind of music that motivates me most is Christian rap. It keeps me focused, and reminds me of my purpose. The positive messages helps me stay grounded and confident going into competitions. I also like listening to Luke Combs. His music helps me relax, and puts me in a good headspace before I throw.

How do your teammates or training group influence your performance?
My teammates play a huge role in keeping me motivated. Even when I have an off day, or don’t perform the way I want to, they’re always there to lift me up and remind me why I’m doing this. They help me stay focused on my goals and keep my energy positive. This makes a big difference, especially during tough moments.

What’s your go-to recovery routine after a meet or heavy practice?
My go-to recovery routine after a meet or heavy practice usually starts with stretching and some light mobility work to keep my body loose. I’ll also use a foam roller or maybe even a massage gun to work out any muscle tension. If I’m really sore, I’ll take an ice bath or use ice packs. Also, rest is a big part of it too. Hydrating, eating a good meal, and making sure I get enough sleep to let my body fully recover is important as well.

How do you balance school, life, and training? Any tips?
Balancing school, life, and training can be really challenging at times, but I rely on God to help me get through it. What makes it so tough is that I’m taking both high school and college-level classes that are offered at my school so I can earn more credits towards a better degree. On top of that, I have to find time to train in the gym, stay on top of schoolwork, and still make time for social events with my friends. And most importantly, church. Church and God are both extremely huge parts of my life, and keeping that balance takes a lot of faith and discipline.

Outside of track and field, what are your interests or hobbies?
Outside of track and field, I enjoy playing tennis and baking. I also love traveling and going on vacations to different places. Additionally, I’m passionate about going on mission trips with my church and helping out with activities like Vacation Bible School and other church events.

What advice would you give to someone just starting out in your event?
My advice to someone just starting out in shot put and discus is to be patient and give yourself grace. It’s easy to get frustrated when things don’t come together right away. Remember that everyone starts somewhere, and improvement takes time and consistent effort. Focus on mastering the fundamentals first. Technique, footwork, and body positioning particularly because those build the foundation of success. Don’t compare yourself to others; instead, celebrate your own progress, no matter how small. Keep showing up, stay positive, and trust the process. With dedication and patience, you’ll see growth both physically and mentally. Most importantly, enjoy the journey and have fun with it!

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