Dynamic Stretching Improves Sprint Performance

>> December 30, 2010

Utilization of dynamic stretching as part of preparation for training and competitions may improve the athlete's sprint performance by 2-3%. 

This is based on the recent reviews or findings of scientific studies.

So what does it tell you? if you are a 10-flat sprinter, will you automatically run 9.90? (not that simple!)

Dynamic stretching has been increasingly studied since the 1998 study by Kokkonen and his colleagues that reported detrimental effects of static stretching (negative effect on athletic performance).

Before we discuss the details lets define "stretching". Broadly, stretching is a physical activity, whereby the limbs or muscles will experience "lengthening" until at the point that some tension is felt. There are different types of stretching.

Dynamic stretching
This type of stretching involves the active (or dynamic)  movements that are performed in a progressive manner within the range of motion (ROM). It can be done by performing movements to increase the ROM gradually. It has to have "deceleration" at the end of each (stretch) repetition. 

In other words, no jerking or bouncing actions in dynamic stretching (that will eliminate this "deceleration" action). This is the part that distinguish between dynamic stretching and the ballistic stretching. 

Athletes may consider utilizing specific movements that will be performed in sports (activities) during dynamic stretching in order to (better) prepare the muscles for the subsequent sports or activities.

Static stretching
In contrast, static stretching is a constant stretch held at an end point of ROM. This means that the stretching involves "hold" at the end of ROM (for each repetition) for a given time. Typically, athletes performs static stretching for 20 to 60 seconds per muscle group.

The popularity of static stretching started when a book entitled "stretching" by Bob Anderson was released in 1980. Of note, this book has an excellent record in the number of sales.

Traditionally, static stretching is performed by athletes in order to reduce the risk of injury. This argument however has not been fully supported by scientific literature. 

Our studies
In one of our stretching studies “the effects of dynamic and static stretching on sprint performance in junior sprinters” (2009), we found similar results to those of published findings. Specifically, there were 2.1% (30m) and 2.3% (40m) improvements (faster times) when the athletes performed the dynamic stretching, relative to static stretching. 

Despite such important findings, "heavy" static stretching are still very commonly practiced by athletes. I’ve seen Commonwealth champions and even World class athletes who are still considering static stretching, or even passive-static stretching (with partner), or a combination of static and dynamic stretching before training and competitions.

Dynamic Stretching called 'Scorpion' to stretch lower back and hip flexor muscles area

For athletes, why considers dynamic stretching instead of static stretching? There are physiological reasons behind it, but in this short article we try to discuss a few. 
  • Static stretching promotes compliance or gap in the tendon and muscles. This is especially when the duration of stretching is too long (e.g. sets of >30 secs). 
  • This phenomenon is also called musculotendinous slackness, which reduces muscle stiffness. For a sprinter, stiffness is needed to optimize power production. 
  • Reduced muscle stiffness may actually affects muscular contraction because of delayed electromechanical process or transmission of forces. 
  • Hence, static stretching may compromise your muscles to perform maximally.
Meanwhile, improvement seen in sprint performance following the dynamic stretching is linked to specificity and readiness. 
  • Dynamic stretching mimics most of actions seen in many athletic activities, including the qualities seen in sprinting. This simply includes the stretch-shortening cycle actions, like squat jumps, "pogo jumps" (toe taps), high knees (flexing and extension actions), and so on. 
  • Other examples, like hamstring kicks (if done correctly) are also specific to leg swing movements during sprinting.
  • These movements can promote readiness of the neuromuscular system that important for maximal performance.
  • Furthermore, dynamic stretching can help increase core temperature to a greater extent than the static stretching.
Simply said, static stretching will shut down your nervous system and help to put you to sleep. So if you love static stretching do it during your cool down, not during the warm up. 

If you feel not comfortable with dynamic stretching, do not do the specific drills at all because these are the examples of dynamic movements (better called as "ballistic") that will maximize your performance, which proceeds the more "relaxed" dynamic stretching done earlier in your warm up.   

(1) Mark Kovacs (2010). Dynamic Stretching (the Revolutionary New Warm-up Method to Improve Power, Performance and Range of Motion).
(2) Fletcher and B. Jones (2004). The effect of different warm-up stretch protocols on 20 meter sprint performance in trained rugby union players.
(3) Arnold G. Nelson, Nicole M. Driscoll, Dennis K. Landin, Michael A. Young, & Irving C. Schexnayder (2005). Acute effects of passive muscle stretching on sprints performances.

Photos: copied from notarunner.com & flex4fitness.com


Malaysia Wins 2010 AFF Suzuki Cup 4-2 on Aggregate , Video Highlights

>> December 29, 2010

Exactly one year from the gold medal winning in the 2009 SEA Games in Laos, Malaysian football team once again prove too strong in the Southeast Asia level after a 4-2 wins over Indonesia at the finals of the 2010 AFF Suzuki Cup which ended in Jakarta tonight.

Despite a 1 - 2 lose in the 2nd leg finals, Malaysia has done a comfortable lead 3 - 0 in Kuala lumpur during the 1st leg final, therefore 4 - 2 on aggregate and officially crowned as the champion for the first time in history.

For the record, Malaysia first time made it into final was during the inaugural AFF Cup in 1996, where they were beaten by Thailand (0-1).

Indonesia has a great chance to score goal after awarded a penalty in the first half but it has been denied by the Malaysian goal keeper, Khairul Fahmi.

First goal however came from Malaysian Safee Sali on the 53rd minutes. Indonesia has finally produced the first goal by M. Nasuha at 71th minutes and adds on another goal at 88th minutes by M. Ridwan (with courtesy of M. Muslim own goal!).

Safee Sali, who contributed 2 goals in the first leg final has emerged as the top scorer with a total of 5 goals.

The AFF Suzuki Cup is a biennial football competition organized by the ASEAN Football Federation, accredited by FIFA and contested by the national teams of Southeast Asia. Next competition will be held in 2012 but the venue has yet to determined.

Video Highlights

First Goal

Second Goal

UPDATE: The Malaysian prime minister, Datuk Seri Najib Tun Razak announced a public holiday on Friday (31st December, 2010) to celebrate the success of Malaysian football team at 2010 AFF Suzuki Cup.

Video courtesy of FullGoals.com (linked from youtube.com)


Top 10 Most Impressive Performances in Athletics for 2010, Top Asian Athlete and Top New Comer

>> December 27, 2010

What are the best performances in athletics in 2010? the following is a list of my Top Ten Most Impressive Performances achieved during the 2010 season, as well as the Best Asian Athlete and the Best New Comer in Athletics. Unfortunately, I don't have Usain Bolt or Asafa Powell or Haile Gebrselassie on the 2010 top performances.


1) David Rudisha (KENYA)
Rudisha has broken the World record twice at 800m (1:41.09 & 1:41.01). He also won the African Championships and Continental Cup. He was unbeaten in 12 finals during 2010 season. He was named the Male World Athletes of the Year for 2010 by the IAAF. Without a doubt he is the best in the World in the 2010 season.

2) Blanka Vlasic (CROATIA)
Vlasic won 18 out of 20 meets at High Jump including seven out of seven wins in the Diamond League. She leapt 2.05m this year, a world leading and became the World Indoor champion, European Champion and the Continental Cup champion. She was named the Female World Athletes of the Year for 2010 by the IAAF.

3) Teddy Tamgho (FRANCE)
World Champion and World record holder at Triple Jump indoors (17.90m). He became the third best ever triple jumper with a distance of 17.98m he set in New York in June. He is the winner of 2010 IAAF Diamond League for Triple Jump.

4) Zersenay Tadese (ERITREA)
Most of readers doesn't recognize this guy (and his country!). But once you have broken the World record, you should have a slot on the top position. Tadese breaks the World records at Half Marathon and 20km (en route) in Lisbon with marks of 58:23s & 55:21s.

5) Anita Wlodarczyk (POLAND)
In 2010, only one World record has been broken in the women category and it was Anita Wlodarczyk of Poland in the Hammer throw. She hurled the iron ball to a distance of 78.30m, and eclipsed the old WR record 77.80m.

6) Tyson Gay (UNITED STATES)
Gay has beaten Usain Bolt at 100m this year. He was unbeaten at 100m in 2010 season and has recorded the fastest time in the world over the 100m in 9.78s. He also ran 44.89s in the 400m, thus became the first man to break U-10, U-20 and U-45. He also set a World best mark at 200m straight in 19.41s. He is the winner of 2010 IAAF Diamond league for 100m.

7) David Oliver (UNITED STATES)
Oliver set the 4th and joint 5th fastest times in the 110mh ever, 12.89s & 12.90s. He won the Continental Cup and six out of six in the Diamond League races as well as unbeaten in 15 finals at 110m Hurdles.

8) Allyson Felix (UNITED STATES)
Felix became the first person ever to win two IAAF Diamond League trophies in the same year, 200m & 400m. She also won World Indoor relay gold and wins in 21 out of her 22 individual races

9) Veronica Campbell-Brown (JAMAICA)
A consistent sprinter for many years. This year she became the World Indoor champion at 60m. She also recorded the World leads at 100m (10.78) & 200m (21.98) and was unbeaten all season.

10) Steven Hooker (AUSTRALIA)
Hooker won the World Indoor Championship, Continental Cup and Commonwealth Games at Pole Vault. He also set World outdoor lead of 5.95m and 6.01m indoors.


Olga Rypakova (KAZAKHSTAN)
Rypakova won the World Indoor championship, Continental Cup and Asian Games at triple jump. She also has recorded the 2010 World lead and Asian record, 15.25m.


Christophe LemaƮtre (FRANCE)
Lemaitre has become the first white man to break the 10s barrier. He won the Continental Cup at 100m. He is also the winner of three gold medals at the European Championships.

1) Wikipedia  (athletes above)
2) IAAF Website (related athletes)

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Malaysia beats Indonesia 3 - 0 , AFF Suzuki Cup 2010, Video Hightlights

>> December 26, 2010

Malaysia national team has beaten Indonesia 3-0 in the first final of the ASEAN Football Federation (AFF) Suzuki Cup at the National Stadium in Bukit Jalil, Kuala Lumpur.

Safee Sali has become the man of the match when he contributed two goals for the country at 61st and 73rd minutes. Another goal was scored by Mohd Ashaari at 67th minutes.

Second final will be held in this coming Wednesday at the Gelora Bung Karno Stadium in Jakarta.

Obviously the players have a better fitness level rather than the Indonesian. Not only that, for the first time I’ve seen our players uses a high thinking skills into the game, isn’t it?

I'm a firm believer that fitness (aerobic power, speed, agility, strength etc.) is the key of a success in all sports. It's is important because players need to be able to maintain a high intensity work and skills throughout the 90 minute game.

Now, It is a good chance to win the Suzuki Cup after Malaysia made the final at the bi-annual cup in 1996.

Following are the goals scored at the match

First Goal's Video

Second Goal's Video

Third Goal's Video

Video courtesy of RTM (linked from youtube.com)


ASEAN University Games: Athletics Results Day 4, Relay 4x400m & 1500m Videos (Part 4)

This is part 4 of multi-part reports of the 15th ASEAN University Games in Chiang Mai, Thailand on December 18-22, 2010.

Click Part 1 to watch the 100m and 400m videos and athletics report day 1. Part 2 reports the 200m, 800m etc. Part 3 reports the combined events etc. and video of 4x100m. This part covers the final day of athletics events and the medal tally.


Video of 4x400m Final

Result: 1, THAILAND, 3:14.61s. 2, INDONESIA, 3:15.47s. 3, MALAYSIA (S.Kannan, Yunus, Jironi, Yuvaaraj), 3:22.27s. 4, SINGAPORE, 3:27.30s. 5, LAOS PDR, 3:37.32s.

Video of 1,500m Final

Result: 1, Jironi Riduan, MAS, 3:53.58s. 2, Ridwan, INA, 3:52.81s. 3, Truong Che My, VIE, 4:00.12s. 4, Wenlie Maulus, PHI, 4:00.37s. 5, Yogi Triono, INA, 4:08.21s. 6, Ernie Opiana, PHI, 4:10.30s. 7, Madankumar Balakrishnan, SIN, 4:14.01s. 8, Kuan Yong Oon, SIN, 4:27.05s. 9, Saw La Bwe, MYN, 4:41.04s.

10,000m: 1, Agus Prayogo, INA, 31:41.92s. 2, Mok Ying Rin, SIN, 34:38.30s. 3, Aaron Meng Z.J, SIN, 34:42.99s. 4, Thomas Fronda, PHI, 36:14.83s.

10,000m Walk (was held at 2.00 p.m !!)
1, Loo Choon Sieng, MAS, 47:49.18s. 2, Hendro, INA, 48:29.58s.

Discus Throw: 1, Sathaporn Kajorn, THA, 44.19m. 2, Adi Alifuddin, MAS, 43.68m. 3, Faisal Irawan, INA, 43.04m. 4, Weide Toh, SIN, 41.13s. 5, Joel Sta, PHI, 39.92m. 6, Angelo Christian, PHI, 36.62m. 7, Khunn Kyaw Y.H, MYN, 33.63m.

Pole Vault: 1, Kreeta Sintawacheewa, THA, 5.00m. 2, Henri Setiawan, INA, 4.40m. 3, Dominic Chan C.H, SIN, 4.40m. 5, Chong Ming Xun, SIN, 4.40m.


1500m Final: 1, Giap Thi Hoi, VIE, 4:42.25s. 2, K. Ganthimathi, MAS, 4:51.44s. 3, S. Malivanh, LAO, 5:06.84s. 4, Nurul Fazilah, MAS, 5:12.32s.

4x400m Final: 1, INDONESIA, 3:50.46s. 2, THAILAND, 3:51.88s. 3, MALAYSIA (Sarah, Norjannah, Zubaidah, Fatimah), 4:14.65s.

Long Jump: 1, Maria Natalia Londa, INA, 6.06m. 2, Jenjira Pummak, THA, 5.72m. 3, Luville Dato-on, PHI, 5.59m.

Shot Put: 1, Rahilah Othman, MAS, 12.99m. 2, Rewadee Sooksawat, THA, 11.32m. 3, Teo Hui Jen, SIN, 9.93m.

1, Tran Thi Nga, VIE, 4725pts (15.96; 1.64; 11.15; 25.37 - 5.48 ; 30.60; 2:39.15.
2, Meriam Colangoy, PHI, 3634pts (16.72; 1.37; 7.97; 27.71 - 4.93; 33.43; 2 :57.13)



Men's & Women's 4x100m Videos, Athletics Results Day 3 at the 15th AUG Chiang Mai 2010 (Part 3)

>> December 25, 2010

Videos and Results at the 3rd day of the 15th ASEAN University Games in Chiang Mai, Thailand. See previous series, part 1 and part 2


4x100m Men Final

1, INDONESIA 39.92s (Fadlin, Suryo Agung, Farrel Octaviandi, Fernando)
2, THAILAND 40.23s (Poomanus L., Wattana Deewong, Weerawat Pharueng, T. Pooltong)
3, SINGAPORE 40.62s (Gary Yeo, Elfi Mustapa, Amiruddin, Wei Sheng L.T)
4, MALAYSIA 41.67s (Jad Adrian, Zabidi Ghazali, Latif Nyat, S.Kannan)
5, LAOS 43.70s (Phonsayya, Tonsacktheva, Silisavadymao, Chanthavong)

400MH Final: 1, Nitat Kaewkhong, THA, 52.49s. 2, Andrian, INA, 52.50s. 3, Jesson R.C., PHI, 55.19s. 4, Sharman A.R.D., SIN, 58.86s.

5000m: 1, Triyaningsih, INA, 16:58.18s. 2, Melinder Kaur, MAS, 18:31.00s. 3, Souksavanh Malivanh, LAO, 19:34.70s. 4, Mary Ann D.C, PHI, 20:03.72s. 5, Dalyn Carmen, PHI, 20:40.09s. 6, Chay Liying M., SIN, 20:57.80s. 7, Sumiko Tan S.H, SIN, 21:15.82s. 8, Le Thi Gai, VIE, 22:39.92ss.

Long Jump: 1, Suprana Sukhasvasti, THA, 7.54m. 2, Varunyoo Kognil, THA, 7.23m. 3, Asril Abdullah, INA, 7.17m.

Javelin Throw: 1, Nguyen Truong Giang, VIE, 72.05m. 2, Hussadin Rodmanee, THA, 64.50m. 3, Peerachet Jantra, THA, 61.41m.

1, Zakaria Malik, INA, 6509pts
(11.22; 6.71; 12.21; 1.95; 50.31 – 15.55; 31.41; 3.80; 49.71; 5:39.80).
2, Jesson Ramon Cid, PHI, 6077pts
(11.42; 6.73; 8.73; 1.86; 50.41 – 15.56; 27.01; 3.30; 39.91; 4:51.05).
3, Yingyot Novom, LAO, 5495pts
(12.20; 6.25; 9.40; 1.74; 56.39 – 15.55; 29.75; 3.70; 39.95; 5:19.76).
4, Oudomsak Chanthavong, LAO, 5321pts
(11.78; 6.50; 9.86; 1.80; 54.15 – 17.24; 25.14; 3.70; 33.57; 5:42.88).


4x100m Women Final

1, MALAYSIA 45.73s (Nurul Sarah, Siti Fatima, Norjannah, Zubaidah)
2, INDONESIA 46.16s (Agustina, Tri Setyo, Serafi Anelies, N. Imaniar)
3, THAILAND 46.62s (Keawkling, Seangdee, Wannakit, Sornplod)
4, SINGAPORE 47.23s (Melanie, Amanda Choo, Valerie, Dipna Lim)
5, PHILIPPINES 48.44s (Merian C., Luville, Viena Mae, Keizel Pedrina)

400MH Final: 1, Panida Rattanajan, THA, 63.11s. 2, Viera Mellisa H., INA, 63.27s. 3, Dela Paz B., PHI, 69.41s. 4, Viena Mae Banebane. PHI, 73.76s.

Hammer Throw:
1, Tan Song Hwa, MAS, 47.92m. 2, Rattana Suraprasert, THA, 46.41m. 3, Anita Rohmah, INA, 43.67m. 4, Marie Angelica S., PHI, 27.60m. 5, S. Sinthalavong, LAO, 25.84m.

High Jump:
1, Chalinee Kaewniam, THA, 1.74m. 2, Wong Boon Syian, MAS, 1.71m. 3, Michelle Sng, SIN, 1.60m.


15th AUG Chiang Mai 2010 - Athletics Results Day 2 & Videos (Part 2)

>> December 24, 2010

Here is a coverage for 2nd day of athletics events at the 15th ASEAN University Games, Chiang Mai, Thailand. Click here for part one.

Video of 110mh final & 100mh final

Men (wind: -1.4): 1, Jamras Rittidet, THA, 13.88s. 2, Sharman A.R.D., SIN, 15.28s. 3, Soulisack S., LAO, 15.68s. DNF Rohaizad Jamil, MAS.

Women: 1, Agustina Bawele, INA, 14.29s. 2, Panida Rattanajan, THA, 14.69s. 3, Viena Mae B., PHI, 15.81s. 4, Hui En S.Y, SIN, 16.33s. 5, Dela Paz B., PHI, 17.50s.

Video of 200m Men and Women Finals

Men (wind: -1.5): 1, Wattana Deewong, THA, 21.92s. 2, Farrel Octaviandi, INA, 22.08s. 3, Gary Yeo F.E. SIN, 22.15s. 4, Carlos Soriano, PHI, 22.29s. 5, Joseph Weijie, SIN, 22.87s. 6, Souksavanh, LAO, 22.96s. 7, Tran duy Hoa, VIE, 23.15s. 8, Ye Aung Htoo, MYN, 23.90s.

Women: 1, Tassaporn Wannakit, THA, 24.25s. 2, Siti Fatima Mohamad, MAS, 24.53s. 3, Dipna Lim Prasad, SIN, 24.61s. 4, Tri Setyo U., INA, 24.70s. 5, Valerie Seema P., SIN, 24.93s. 6, Norjannah Hafiszah, MAS, 25.27s. 7 Keizel Pedrina, PHI, 25.92s.

Men's 800m Final

Men: 1, Jironi Riduan, MAS, 1:52.29s. 2, Jakkrit Pattasai, THA, 1:53.72s. 3, Yunus Lasaleh, MAS, 1:53.77s. 4, Wenlie Maulas, PHI, 1:53.84s. 5, Ernie Opiana, PHI, 1:57.49s. 6, Madankumar Balakrishnan, SIN, 1:58.79s. 7, Kuan Yong Oon, SIN, 2:03.46s. 8, Vongsavang V., LAO, 2:05.02s. 9, Alvaro Freitas, TIM, 2:59.85s.

Other results (Day 2)


3000m STP: 1, Sanchai Namket, THA, 9:25.70s. 2, Truong Che My, VIE, 9:29.52s. 3, Yogi Triono, INA, 9:31.53s. 4, Roger Denolo, PHI, 10:05.75s. 5, Narin Pendeen, THA, 10:14.92s. 6, Xayzana B., LAO, 10:31.98s. 7, Art Thomas F., PHI, 10:36.58s. 8, Weiqiang J.N, SIN, 11:07.23s. Karthik Jayamaran, MAS, DNF.

High Jump: 1, Pramote Pumurai, THA, 2.06m. 2, Andre Dermawan, INA, 2.03m. 3, Yaoqing Ronnie Cai, SIN, 1.95m.

Shot Put: 1, Adi Alifuddin, MAS, 16.26m. 2, Promrob Juntima, THA, 15.27m. 3, Krisna Wahyu, INA, 14.21m. 4, Weide Ton, SIN, 12.54m. 5, Angelo C.A., PHI, 11.83m.


800m Final: 1, Kumarasamy Ganthimathi, MAS, 2:13.00s. 2, Giap Thi Hoi, VIE, 2:15.11s. 3, Souksavanh Malivanh, LAO, 2:26.66s. 4, Fazilah Razman, MAS, 2:31.06s.

10,000m Final: 1, Triyaningsih, INA, 35:30.80s. 2, Mary Ann D.C, PHI, 42:11.03. 3, Dalyn Carmen, PHI, 43:08.96s. 4, Sok Hue S.T, SIN, 43:47.54s. 5, Liying M.C, SIN, 44:42.93s.

Triple Jump: 1, Maria Natalia Londa, INA, 13.38m. 2, Jenjira Pummak, THA, 12.04m. 3, Luville Dato-on, PHI, 11.64m.

Discus Throw: 1, Rewadee Sooksawat, THA, 42.01m. 2, Souphalay Sinthalavong, LAO, 32.56m. 3, Rahilah Othman, MAS, 31.46s. 4, Marie Angelica, PHI, 29.85m.


15th AUG Chiang Mai 2010 - 100m & 400m Videos, Athletics Results Day 1 ( Part 1)

>> December 23, 2010

Athletes from all the ASEAN member nations gathered together in Chiang Mai for the 15th ASEAN University Games which officially slated at December 15 - 24 in Chiang Mai, Thailand.

Track and fields athletes spent four action-packed days, started in December 18 - 22 at the Maejo University stadium. However, on the 19th of December, athletes, coaches and officials had a rest day to enable them to join the special organized trips to Mae Sa Elephant Camp, Kamphaeng Hot Spring, Baan Tawai, Bor Sang and Night Safari!.

Following are the videos and results (sprint events) at the first day of athletics events on December 18, 2010.

Video of men's 100m Final & Semifinals

Final (W: 0.4): 1, M. Elfi Mustapa, SIN, 10.59s. 2, Fadlin, INA, 10.60s. 3, Fernando Lumain, INA, 10.65s. 4, Amiruddin Jamal, SIN, 10.69s. 5, Taweesak Pooltong, THA, 10.72s. 6, Zabidi Ghazali, MAS, 10.89s. 7, Weerawat Phuekong, THA, 10.92s. S. Kannan, MAS, DQ.

SF 1 (W: 0.0): 1, Fadlin, INA, 10.77s. 2, Elfi Mustapa, SIN, 10.78s. 3, Taweesak Pooltong, THA, 10.83s. 4, Subramaniam Kannan, MAS, 11.09s. 5, Tran Duy Hoa, VIE, 11.30s.

SF 2 (W: -0.8): Fernando, INA, 10.78s. 2, Amiruddin, SIN, 10.91s. 3, Weerawat Pharueang, THA, 10.96s. 4, Zabidi Ghazali, MAS, 10.97s. 5, Carlos Soriano, PHI, 11.12s. 6, Souksavanh, LAO, 11.47s.

Video of women's 100m
Final & Semifinals

Final result (w: 0.3): 1, Serafi Anelies, INA, 11.76s. 2, Tassporn Wannakit, THA, 11.80s. 3, Siti Zubaidah, MAS, 11.82s. 4, Nurul Sarah Kadir, MAS, 11.84s. 5, Jintara Seangdee, THA, 11.86s. 6, Nurul Imaniar, INA, 12.02s. 7, Amanda Choo, SIN, 12.32s. 8, Melanie Francisca, SIN, 12.78s.

SF 1 (w: 0.0): 1, Nurul Sarah, MAS, 12.19s. 2, Nurul Imaniar, 12.25s. 3, Jintara Seangdee, THA, 12.29s. 4, Melanie Francisca, SIN, 13.12s. 5, Bettina Maria, PHI, 14.00s.

SF 2 (w: 0.3): 1, Serafi Anelies, INA, 12.00s. 2, Siti Zubaidah, MAS, 12.13s. 3, Tassaporn Wannakit, THA, 12.20s. 4, Amanda Choo, SIN, 12.37s. 5, Soe Sandar, MYN, 14.37s.

Video of men's 400m Final

1, Chantip Ruckburee, THA, 48.13s. 2, P. Yuvaaraj, MAS, 48.50s. 3, Arif Rahman, INA, 48.87s. 4, Saharat Summayan, THA, 48.90s. 5, Abdul rajak, INA, 49.47s. 6, Yunus Lasaleh, MAS, 49.48s. 7, Wei Sheng L.T, SIN, 50.33s. 8, Phouthaviphone, LAO, 53.77s.

SF 1: Chantip R., 49.19s. 2, Abdul Rajak, INA, 49.50s. 3, Yunus Lasaleh, MAS, 49.63s. 4, Wei Sheng, SIN, 50.74s. 5, Phouthaviphone,LAO, 53.11s.

SF2: P. Yuvaaraj, MAS, 48.81s. 2, Sharat Summayan, THA, 49.35s. 3, Arif Rahman, INA, 49.75s. 4, Vongsavang V., LAO, 53.64s.

Women's 400m (Final)

Final: 1, Atchima Eng-Chuan, THA, 56.83s. 2, Karat Srimuang, THA, 57.57s. 3, Nining Souhaly, INA, 58.01s. 4, Keizel Pedrina, PHI, 59.05s. 5, Musyafidah, INA, 59.36s. 6, Nikita Sharda, SIN, 1:02.15s. 7, Serenata Saluan, PHI, DNS.


1, Agus Prayago, INA, 15:06.27s. 2, Ridwan, INA, 15:06.56s. 3, Sanchai Namket, THA, 15:06.57s. 4, Ying Ren Mok, SIN, 15:49.10s. 5, Truong Che My, VIE, 15:49.11s. 6, RogerDenolo, PHI, 16:18.57s. 7, Zi Jie A.M, SIN, 16:20.39s. 8, Narin Pendeen, THA, 16:35,38s. 9, Richard Salano, PHI, 18:34.26s.

Long Jump
1, Varunyoo Kongnil, THA, 15.33m. 2, Asril Abdullah, INA, 15.19s. 3, Suprana Sukhasvasti N.A, THA, 14.49m.

Hammer Throw
1, Patipan Sangsing, THA, 49.91m. 2, Ardiansah Apandy, INA, 45.29m. 3, Joel Sta Mina, PHI, 39.20m. 4, Angelo C.A., PHI, 31.11m.


Javelin Throw
1, Natta Nachan, THA, 46.34m. 2, Azizah, INA, 43.61m. 3, Hui Juen Teo, SIN, 38.41m. 4, Marie Angelica, PHI, 35.41m. 5, Nurulhuda M.A., MAS, 34.82m.

Pole Vault
1, Roslinda Samsu, MAS, 4.00m. 2, Sukanya Chomchuendee, THA, 3.90m. 3, Kathleen Ong, MAS, 3.80m. 4, Liesa Yunita, INA, 3.30m. 5, Bettina M.M., PHI, 3.10m.


Watson Nyambek, the Fastest Malaysian Sprinter

>> December 22, 2010

Watson Nyambek (source: unknown)
Watson Nyambek was a notable Malaysian sprinter and specialized in the 100 metres. He was born in Miri in 1976 and became known as "the Flying Dayak" as he set multiple national records in the century dash. He had represented the country in two Olympic Games, Atlanta 1996 (10.55s) and Sydney 2000 (10.61s).

In 1995, he broke the 29-year-old national 100m record by M. Jegathesan (set in 1966 Asiad) in Chinese Taipei in a time of 10.46s. He would continue to break his national record with the last one in the year was 10.38s clocking during the Malaysian national champs. The time would only be matched by his long time rival, Azmi Ibrahim, who has done it in 1996 in Jakarta.

In 1996, the co-national record holders were "set" to grab  the title "Malaysian's Fastest Man". It was like "Carl Lewis vs Ben Johnson" at the 1988 Olympics here in Malaysia with extensive coverage from all the local media. The race was finally set at Kuantan during the Malaysian Games. In the finals, Watson bursts out of his blocks, away from the field, hit the top speed in the halfway, maintains that high-velocity speed, and leaving Azmi (who usually had a fast ending) far away in second when he crosses the finish line. Watson registered NR a again with a time of 10.33s.

In 1997, he competed at the 6th World championships in Athens, and  later in SEA Games, where he was expected to win the century dash but ended up with taking home a bronze medal.

The 1998 was a golden year for Watson. He also broke the national 100m record three times (10.31s, 10.30s, 10.0h*). He won a silver medal from the Asian Track and Field (ATF) which was a major accomplishment by Malaysian athletics. This would made him a gold medal contender in the Asian Games in the following months.  In Asian Games, he won both heats (10.25w) and semifinal round (10.20w), but in the finals he stumbled in his first step out of his blocks and ended up finishing in 4th, clocking 10.32s. The wind-aided 10.20w from semifinals was the Southeast Asia's fastest time in any condition. A few weeks earlier at the Commonwealth Games in Kuala Lumpur, Watson managed to advance to the quarterfinals at the century dash.
Watson Nyambek (source: unknown)

In 1999, he became the first Malaysian to enter semifinals at the World indoor championships. It was from the 60 metres race where he clocked a NR of 6.66s. He also took part in the 7th World outdoor championships at Seville at the year.

Retired in 2002 but came out in 2003. The comeback saw him winning a silver medal of 100m during the national championship. But it was Watson's last race and he never comeback into serious training in the next seasons.

Several years later, Watson became a sprint coach and based in Miri Sarawak, his hometown.

Personal bests:
100m- 10.30s Kuala Lumpur 1998 / 10.0h Hanoi 1998 / 10.20w Bangkok 1998
200m- 21.20s Kuala Lumpur 1995
60m- 6.66s Maebashi 1999
50m- 5.84s Eaubonne 1999

Best six (6) 100 metres:
10.30 - Kuala Lumpur (Pre-Comm / NC) 3.7.1998
10.31 - Kuantan (State Champs) 28.3.1998
10.32 - Bangkok (Asian Games)  14.12.1998
10.33 - Kuantan (Sukma) 7.6.1996
10.36 - Kuala Lumpur (Commonwealth Games)  16.09.98
10.36 - Almaty (National Championships)  27.5.2000

Watson's coaches:
Daniel St Hilaire (Quebec, Canada) - 1995 to 1997
Mumtaz Jaafar (Selangor) - 1998 to 2002
Sulaiman Arman (Sabah) - 2003 (preparation for National champs)

by Jad Adrian (Track & Field Statistician)


3RD Sabah Weekly Relays Grand Finals, 18-19 December 2010

>> December 20, 2010

The 3RD Sabah Weekly Relays Grand Finals was successfully held on 18-19 December 2010 at the Likas Stadium, Kota Kinabalu with over 1007 athletes from 10 teams participating. 

This year with the absence of powerhouse Keningau AC and SMK Datuk Peter Mojuntin, the TSUBASA KINABALU INTERNATIONAL ATHLETICS CLUB became Overall Champions of the five weekly editions culminating with the Grand Finals held last weekend. 

TKIAC scored a runaway win with a total of 866 points, followed with SMK RANAU 416 points and third placer Corinthians AC 376 points. Other teams in the fray included TANSAU AC, NORTH BORNEO SPORT CLUB, SMESH, Pelapis MSN, KUDAT AC, TUARAN AC and DEWATA TAMBUNAN.

Toast of the two day meet was Tsubasa's Sebastian Lee Azcona who at 16 high jumped personal best of 1.90m and ran the 200m also a pb of 21.91s both on the first day. 

In the 200m he beat team-mate Asif Farhan Arshad who came second in 22.32 and third Zed Adhaz of SMESH 24.13. 

However on the second day Asif Farhan turned tables with Sebastian to sprint a sensational win in the 100m in 10.84 beating Seb to second place in 10.92 and team-mate Darren Koh who timed a pb of 11.09s in third place.

It is indeed a healthy trend when Seb and Asif are beating each other in the two sprint events because this will inspire them to focus and to improve. 

Close on their heels is team-mate Darren Koh who now studies in Singapore and is vastly improving.

The Best Athletes' Trophies were won by the following:



Carl Lewis (Tom Tellez) Training & Race Approach: Microcycle, Weight Training, Core Stabilization, and Race Strategy (Part 2)

>> December 08, 2010

Carl Lewis has given some approaches and tips of training and racing during his visit in Kuala Lumpur, Malaysia in December 2010. Click here for part 1. I was invited to meet the winner of 17 Gold medals at the Olympics and World championships, and thanks to organiser for offering a special seat, about only 10 feet in front of the athletics legend. Friends and I have used the special opportunity to ask a lot of questions.

Carl Lewis had been coached by Tom Tellez under a renowned athletics club, Santa Monica Track Club (SMTC) which was founded by Joe Douglas in Texas and has produced numerous World champions, Olympic champions, World record holders, and World-top athletes including Leroy Burrell, Michael Marsh, Joe DeLoach, Steve Lewis, Danny Everett, Johnny Gray, Kevin Young, Floyd Heard, and Mark Witcherspoon.

Tom Tellez according to Lewis is a big fan of high quality workouts (in the training programs). Following are the detail of tips given by Carl Lewis:


Carl Lewis recommended three days hard sessions out of six days training in a week; on Monday, Wednesday and Friday. Below are the sample of 2 days hard workouts for the 400 metres runners:

Monday workout should be the toughest workout in a microcycle (week). Lewis suggests a Special Endurance II workout to be done on Monday. He gave example as 600m + 500m + 400m with short rest (recovery) in between but this will be dependent on the training cycles.

After a medium (or light) session on Tuesday, Lewis suggests a Special Endurance I workout in Wednesday which is the 300 metres workout with short recovery in between. Lewis mentioned that the workout on Wednesday is hard but he went on to say that the athletes need a program that really challenge themselves. For 55-200m sprinters, he recommends the 200 metres workout with 75s rest in between.

Note: Carl Lewis mentioned that his 'normal' Wednesday workout would be like 6 x 200m @ 23.0-23.9s, 75s rest. Next, he added that the toughest workout he has ever done were 6 x 200m @ 23.0-23.9s, with 60s rest in between (note: shorter recovery).

Kindly note that ...  a 5 x 200m @ 25.0s with 4 mins rest might be the appropriate workout for a 10.8s sprinter, one second slower than Lewis, which is already quite demanding.


Carl Lewis mentioned that his only goal now is to match his record 300lb (136kg) in the bench press before turning 50 years next year. He set that record at 36 in 1997 or AFTER his retirement. Everybody were laughing when he mentioned this, but according to Lewis it is the fact. Not satisfied with Lewis answers, I asked him to explain his best efforts for bench press and squat during his prime time. Lewis said, "I don't know, I didn't lift weights".

Note: Carl Lewis has never done a lot weight training. Conversely he has done a lot of plyometric exercises with various techniques including the stair exercises. But Lewis explained and admitted that an athlete can do weight training as long as he or she is able to maintain the ideal body weight because he believe that "increasing the muscles means carrying the weight during running."


Carl Lewis has mentioned that all core area are very important. Core area includes the abdominals, back, pelvic floor, gluteus, hips flexor and adductor muscles. To generate an explosive speed and power is one of the matters to have a good core strength and stability.

In order to improve the core strength, Lewis suggested to perform the plyometrics and the medicine ball exercises three times a week. Note: I guess these are performed on Tuesday, Thursday and Saturday because they are the non-heavy days in the Tom Tellez system. The plyometric exercises he did including various types of free jumping exercises and box jumps while the medicine ball exercises would be such as overhead throw, ball slam etc.

I also asked Lewis about sit ups or something similar, he said, "oh yeah i did all them with the 16lb (7.27kg) medicine ball.


I've written about John Smith 7 phases but Tom Tellez introduced a 5 phases strategy in the 100 metres for Carl Lewis and his training group. The most important point in the strategy is enhance ability to eliminate the negative acceleration, or in other words to improve the speed endurance.

Lewis would accelerate and hits the full speed at 60 - 70 metres, then maintains the top speed for about 10 metres. After that, he would just relax and maintain. The reason why a lot of sprinters tend to loss the speed at the end is because of execution of the race strategy. These are the main points he described regarding race strategy.

Tom Tellez 5 phases strategy allowed him to maintain the top speed and top end speed better than anyone else and decelerate less than others (not gaining speed) in the last 20 metres. The Tom Tellez 5 phases are as follow:

1- Reaction
2- Block Clearance (0-5m)
3- Speed of Efficient Acceleration (5-69m)
4- Maintenance of Acceleration (69-87m)
5- Lessened Degree of Deceleration (87-100m)

He utilised the same strategy for the 200 metres race in which he would accelerate all the way through the turn and hits the top speed between 110 - 120 metres, and then maintain it all the straight away. In the 60 metres race, he would hits the full speed at 40 - 50 metres and maintain it to the line.


> Jogging or long run can be done by 400 metres runners all year round.
> One of the most important criteria to be a good 400m athlete is an ideal body weight.
> For sprint-jump athletes, he suggests to focus only one event, sprint or jump.
> A long jumper may has potential to success in sprinting.
> Lewis emphasized only high quality run during running workouts.
> In the 100 metres, sprinters speeding up and slowing down about 90 metres, whereas 10 metres to maintain the top speed.

Finally, Lewis has said that when an athlete broke a personal best by  mere 0.01s it would be the same feeling (happy) as he felt when he broke the 100 metres World record in 1991 World championships. "if you managed to lower your time by one hundredths of a second (0.01), it would be the same feeling as I felt when I broke the 100 metres World record (9.86 seconds) back in 1991."


Special Guest Carl Lewis with Malaysian Athletes in Kuala Lumpur (Part 1)

>> December 05, 2010

The legend Carl Lewis
 A special thanks to Nike Malaysia for arranging the Olympic legend Carl Lewis to Malaysia and invited a handful sprint athletes to participate in there program. It was held yesterday at Nike outlet in Pavilllion mall in Kuala Lumpur. Carl Lewis shared quite a lot his experiences, training strategy and tips and dealt with our questions.

During his career, he has won 9 gold medal at the Olympics and 8 gold medals at the IAAF World Championship.  He equalled Jesse Owens' performances during the 1984 Olympics with a 4 gold medals. He also had an undefeated streaks for almost 11 years in the long jump and had won it in a 4 consecutive Olympics.

He currently holds the World indoor record in the long jump in 8.79m where he registered in 1984. In 100 metres sprint, he has 3 consecutive gold medal in the World championships, and 2 at the Olympics. He selected for an International Olympic Committee (IOC) 'Sportsman of the Century' in 1999. He also named as 'the best Olympian of 20th century. Without a doubt, he is the greatest track and field athlete of all-time. Okay, enough about introduction.

The most memorable moment in Lewis career were in the 1984 where he won the 100metres dash in his first Olympics' appearance and also when he won his last gold medal in the Olympics which was in Atlanta 1996 in long jump. He also mentioned that the best performance he has done was from the World record breaking in the 100 metres in 9.86s during the IAAF World Championship in Tokyo in 1991.

Carl Lewis' inspiration came from the 4F: Faith, Family, Friend and Forget yourself!!. The most important thing an athlete must have is Faith. A deep faith to God and on himself has brought a very successful career to him. Family has been very close to him, and keep him to be the best. Lewis has mentioned about how close was himself to the rest of  members of the Santa Monica Track Club under the renowned athletics coach, Tom Tellez.

Carl Lewis with Malaysian sprint athletes
"Me, Leroy Burrell, Joe Deloach and Michael Marsh were very close and we're very determined, tried hard and fight to each other in our training to be a great athlete". It is where the third F= Friends became the source of inspiration of him. Relationship between Lewis and friends remained close until these days. "We're still good and  I've chatted with Leroy Burrell (who has broken  Lewis' WR twice in 1991 and 1994 with 9.90s and 9.85s respectively) last week in Texas". And the last 'F' would be about to became arrogant (Forget yourself!!... your opponents) to his rivals during only competition.

The 49-year-old still fit and slim also mentioned he was more on a long jumper rather than a 100 metres sprinter. He didn't lift the weights as much as people think but he has done a lot of plyometric exercises. "I loves the long jump more the the 100 metres, and my daily training types were more on a long jump training".

However, the 100 metres dash was always his priority because of the title of  “the fastest man in the world”, only to be awarded from the century dash winning. However, Lewis told us that a long jumper has  potential to excel in the 100 metres sprint but it's a bit difficult for a sprinter to be a long jumper.

He was very humble, funny, and cool!!

To be continued.


15th ASEAN University Games, Chiang Mai 2010 : Athletics Schedule - Most Favourable

>> December 04, 2010

Ten days from now on the Asean University Games will opens its fifteenth edition in Chiang Mai, Thailand. This is a bi-annual event where the last edition was held in Kuala Lumpur.

In Kuala Lumpur, athletics events took place in four days, enough for 11 participant countries (2-3 countries with a full participant) with the schedule arrangement was not bad, but the Chiang Mai's schedule is more favourable.

In this edition athletics competition will take place over five days from 18 - 22 December including one day off day. I surprised the off day is on the second day, which is the rest day (strictly not for baton practice!) for sprinters after the 100 metres dash on the first day. Because the 200 meters will be on the third day.

The relays 4x100 meters and 4x400 meters are scheduled on the fourth and fifth days respectively. It will be a straight final for the 4x400 metres but there is the heats for the 4x100 metres. But i don't think so, because in the history of AUG nor SEA Games, normally only 3-6 countries sent their 4x100 metres teams.  So, the 4x100 meters also a straight final.

Since I am a sprint athlete, it is a tendency of judging only the schedule of sprint events, it is why i admit that this will be one of the most favourable schedules in the competition that i participate.

However, i found that the long distance events especially the women's 10,000 metres should be rearranged as they will hold it at 10.45am. Any long distance events should be held during the least hot in a day so the athletes could perform better and also to avoid any kind of heat illnesses.

> Schedule for the  athletics events for the15th AUG can be found here
> Schedule after athletics events also can be found here !



To be updated




To be updated



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