Malaysian Records in Athletics as at 31.12.2010

>> March 25, 2011

Malaysian outdoor records in athletics as at December 31, 2010. The records are maintained and edited by track and field statisticians, Jad Adrian & Roger Loong (both Malaysian) with helped by World statistician, Heinrich Hubbeling of Germany who one of the editors of NATIONAL RECORD for ALL COUNTRIES in the World. Click here to download (PDF format)


WOO CHAN YEW Marathon 2:28:36s
US based Malaysian marathoner Woo Chan Yew set a new national record 2:28:36 during the Montreal Marathon in Montreal Canada in September 05, 2010, eclipsed the old record 2:29:27s by K. Baskaran in 2001. He surpassed the record earlier in 2009 with 2:26:35s in USA, but it was removed from the World-NR file by its editors because the race was held at "downhill marathon course".

After winning the silver medal at the 2009 SEA Games in Laos with 16.92m, which was surpassing the old national record 16.67m by his coach, Mohd Nazar, Adi Alifuddin smashes his old record three times in 2010;

17.38m NR Adi Alifuddin Hussin 3 Ried AUT 02.07.2010
17.31m NR Adi Alifuddin Hussin 1 Malacca MAS 15.06.2010
17.18m NR Adi Alifuddin Hussin 5 Taipei TPE 29.05.2010

MELINDER KAUR 3000m Steeplechase 10:55.31s
She broke her old record 11:04.14s by more than eight seconds when she crossed the finish line with 10:55.31s during the SUKMA Games in Krubong Malacca on June 17, 2010. In 2009, she broke the national mark three times- at the Malacca Open with 11:11.05 in June, 2009. And two weeks later clocking 11:07.31s at the Chinese Taipei open. She lowered the mark again with 11:04.14s during the Mini Olympics in Kuala Lumpur in August 2009.

4x100m Women Team 45.33s - Zgorzelec, Poland
The team made up of Yee Yi Ling, Norjannah Hafiszah Jamaluddin, Nurul Sarah Abdul Kadir and Siti Zubaidah Adabi clocked 45.33s during the International Athletics Meeting in Zgorzelec, Poland in July 17, 2010. The 45.33s had erased the old record of 45.37s which had stood for 21 years (Anita Ali, G. Shanti, Sajaratuldur Hamzah and Mumtaz Jaafar -SEA Games 1989). The team has clocked 45.60s and below by at least 6 times in 2010.

TAN SONG HWA Hammer Throw 58.45m
She set the national record at hammer throw three times in 2010. Below is the details of her achievements in 2010:

58.45m NR Tan Song Hwa 8 Veszprém HUN 10.07.10
58.13m NR Tan Song Hwa 4 Ried AUT 02.07.10
57.68m Tan Song Hwa 1 Bangkok THA 02.10.10
57.55m NR Tan Song Hwa 1 Taipei TPE 29.05.10
57.42m Tan Song Hwa 1 Kuala Lumpur 31.10.10
57.31m Tan Song Hwa 5 Szekesfehervar HUN 17.07.10
56.19m Tan Song Hwa 2 Nitra SVK 26.07.10
55.84m Tan Song Hwa 1 Temerloh 02.05.10


Southeast Asia Athletics 2010 Rankings and Analysis

>> March 20, 2011

The 2010 athletics rankings of Southeast Asia is now available for download. These rankings include the top 10 ranking lists for most Olympic events. In addition, more detailed lists for the stronger events like the men's 100 metres where a total of 25 performances that ranges from 10.32s to 10.69s have been listed in the rankings. Indeed, these rankings will be very useful especially for athletes, coaches, relevant officials, sportscasters, and commentators, heading to the 2011 SEA Games in Palembang. Special thanks to Mr. Heinrich Hubbeling of Germany (Asian AA statistician) for the great help in preparing this rankings. Click the button below to download:

On the rankings, scoring have been given to the top eight performances according to standard scoring points for country rankings at the International events (i.e. Continental championship etc.),  where the first place (ranking no. 1) has been given eight points, while second place with 7 points and down through to the eighth place which has got 1 point. Below is an illustration of the rankings analysis:

The above results gives a very clear proof, that the standard of Vietnam improved very much during last year (2010) especially in the women events where they have 27 athletes in the TOP 8 against 16 athletes from Thailand. In other instances, Vietnam has the most athletes on the TOP 8 with 112, get over Thailand which has 103 athletes. However, as you see Thailand remains the powerhouse of Southeast Asia athletics because they has 15 athletes at the rankings number one. On the other hand, Malaysia and Indonesia have shown some improvement or at least maintains their position among the Southeast Asia nations. In contrast, Brunei, Laos and Timor Leste will have difficulty to win a medal at the 2011 SEA Games according to the analysis.

I bet this is what's going to happen at the 2011 SEA Games in Palembang Indonesia in November, unless if there are major changes in the 2011 rankings that will be released a week before the SEA Games.


Complete Sprinting Technique: Charlie Francis, John Smith, Tom Tellez, S.M Phelps, Dan Pfaff, Bob Kersee

>> March 06, 2011

Proper technique is fundamental for athletes to success in any sports. Good sprinting technique allows athletes to move quicker and efficient. Conversely, poor sprinting technique results in poor mechanics of run and cause the braking action subsequently limiting the potential. Maurice Green once said perfecting the sprinting technique will help a sprinter to run faster with less energy.



Ben Johnson's former coach, Charlie Francis (1948-2010) defined the sprint position in his book, "Training for Speed" as below:
  • Head is held high and is the beginning of running tall.
  • The torso is erect and in a position of design posture.
  • The hand of driving arm comes up to the level of the face.
  • The shoulders are relaxed.
  • The hips are high enough above the ground to allow the driving leg to extend fully to the ground.
  • The ankle of recovery leg clears (i.e. travels above) the knee of driving leg.
  • The ankle fully extends at the end of the leg drive.


Speed expert, Scott M. Phelps recommends the following linear movement techniques in his book "explosive track and field" :

Upper body technique  

1) Head
  • Head must be tall and relaxed.
  • The spine will be better aligned to hold the body straight, but it all starts at the head.
  • Relax all the face muscles.
  • Keep the head perfectly still. Don't let it move side to side.
2) Shoulder
  • Relaxed and normal, running just like walking, don't hunch up and tighten shoulders.
  • All arm motion comes from the shoulder joint so it must be loose and free to move.
  • Let the arm swing like pendulums at the shoulder joint.
3) Arms
  • Keep the arms as close as 90 degree angle as possible.
  • Arm swing shouldn't cross the body.
Lower body technique  

1) Hips
  • Keep the hips tall. Run as tall as you walk.
  • Keep the hips forward and maintain good posture.
  • Focus on moving the hips as you run.
2) Legs (Acceleration mechanics)
  • Legs should pump up and down like pistons.
  • Knee drive forward.
  • Emphasize knee-up, toe-up (not heel).
3) Legs (Velocity Mechanics)
  • Legs should cycle like a riding a bike.
  • Knee recovers up in front of the body.
  • The heel comes up under the hamstring.
  • Emphasize knee-up, heel-up, toe-up.
4) Foot
  • Plantarflexion (swimming-foot's style) should only occur at push off of the ground.
  • All other times the foot should dorsiflexion (toe up).
  • Use the foot like a spring board.
  • Use the heel only to stop and stand - NOT RUN!
Click here to read how to set and move out of the blocks.


A coach of champions at all level of competitions on earth, from college champions to World and Olympic champions (I.e. Carl Lewis, Michael Marsh, Leroy Burrell etc). According to Tellez, sprinting is a natural things where an athlete must allows his or her body to work naturally. Tellez mentioned the following sprinting tips and technique:

"No pawing, no reaching, no pulling, just picking the feet up and putting the feet down. The sprint cycle requires only driving the hip and foot into the ground and this sets up the natural recovery, the tighter the heel on recovery the faster the turnover. It is vital that the sprinter plant the full foot and not land on the toe – the heel can hit as well, but the contact is full and allows for the stretch reflex in the foot and ankle and Achilles"

Below is a Tellez's presentation video about the block starts and acceleration mechanics, brought by HPC Sports:



A special review from the speed & conditioning consultant, Adrian Faccioni on the sprinters of renowned track and field Gurus, John Smith (coach of Greene, Boldon etc.), Dan Pfaff (coach of Donavon Bailey etc) and Bob Kersee (coach of Florence Griffith etc.)
1) Starting Technique
  • Very active arm action (first 5 to 8 strides)
  • Drive knee to chest
  • Head stays down for as long as possible
  • Piston action with legs (Dan Pfaff)
  • Cycle action with legs (John Smith)
2) Upper body
  • Elbows in front of body.
  • If not in front, limits full knee lift position, increases rear side mechanics.
  • Slight forward body lean.
  • Chin down.
3) Lower leg mechanics "cues"
  • "Riding the bike"
  • "Running over mini hurdles"
  • "Stepping over the long grass"
4) Other techniques
  • Powerful vertical force production into track - only after kenn lift motor pattern has been established.
  • Maximal Dorsi-Flexion at ground contact.
  • Do not try to fully extend thigh with each ground contact.
  • Thigh passes only 20 degree past alignment with upper body.

Arm Swing
Arm swing can make huge different in sprinting. Arms should swing from the chin level, moving up and down  (not front and back swings) with approximately 90 degrees of flexion (not exactly 90 degree) at elbow and about 2-3 inches outwards of the mid line (not shoulder width), and should be symmetrical or balanced. Proper arm swing is necessary to counterbalance the rotary movement of the legs. Keep the elbows locked ans arms short is a good idea to make the arm swing faster.

Stride Length
Stride length must be proportional to the leg's length (not that the bigger is good). It's an inaccurate idea  recommending male sprinters to run the 100m in 45 strides. Take a look at relevancy and check out on Tim Montgomery 9.78 sec / 48 strides, Walter Dix (9.92s / 48s), Kim Collin (9.98s / 48s), Michael Frater (9.97s / 48s), Trindon Holliday (relatively short sprinter, 5'4", 10.00s / 50s) and many more. Usain Bolt took 41 strides in Berlin (9.58s) but he is 6"5 and has longer legs.

Best example Trindon Holliday & Walter Dix won the 2007 World Championship slots with 50-51 and 49-50 total strides respectively:

Trindon Holliday 10.00s / 50.5 strides (2009 NCAA Championship - Gold) here

Topic of stride length VS frequency is HOT in sprinting! Research have shown that optimal stride length for maximal speed in sprinting is usually between 2.3 – 2.5 times of the athlete’s leg length. So athletes who have 1.0 m leg length may take a maximum 2.50 m stride length at maximal speed, and you don't really need to match Usain Bolt's 2.8 m average stride's length!.

When athletes trying to take longer stride results in reduced in turnover or leg speed. Remember, overstriding creates a decelerative force and slows movement. Improvements in stride length and frequency must happen by making adjustments in overall mechanics and force production. 

I would recommend those athletes (with 1.0 m leg's length)  NOT to take the maximal stride length that suggested in scientific researches. Why? to sprint faster. The best example would be Ben Johnson (1.78m tall)  who added his total's stride frequency from 45 in 1987 World Champs to 46 during the 1988 Olympics, which then enabled him to run 9.79s (despite of slowing down at 95m). Even Tim Montgomery (same height 1.78m) took shorter stride length (48) when he broke Maurice Greene's World record with a time of 9.78s in 2002.

It's clear that world class male sprinters (sub 10.10s) took 41 to 50 strides (not necessarily 45) to cover the whole 100m distances, which is basically dependent on a sprinter's leg length. It's all about to make sure that you running with a proper sprinting mechanics and thus an efficient and faster running can be achieved. 


Here is a cool video of teaching how to maximize running efficiency (video by expertvillage):

In summary, athletes must develop proper, efficient and consistent running mechanics in order to maximize the output of the limbs and muscles during sprinting. Incorporating better methods of training such as good technical and strength development, other variable of trainings etc. are mandatory to maximize the sprinting potential.



100m 9.91 Su Bingtian CHN, Madrid
200m 20.16 Xie Zhenye CHN, Osaka
400m 44.07 Abdalelah Haroun QAT, London
800m 1:45.65 Jinson Johnson IND, Guwahati
1500m 3:34.55 Sadik Mikhou BRN, Paris
5000m 13:01.09 Birhanu Yemataw BRN, Lausanne
10000m 27:38.16 Hassan Chani BRN, Maia
Mar 2:06.11 Yuta Shitara JPN, Tokyo
3000 Sc 8:22.00 Kosei Yamaguchi JPN, Abashiri
110mh 13.36 Ahmad Al-Mouaed KSA, Praha
400mh 46.98 Abderrahman Samba QAT, Paris
HJ 2.40 Mutaz Barshim QAT, Doha
PV 5.71 Xue Changrui CHN, Shanghai
LJ 8.47A Wang Jianan CHN, Guiyang
TJ 17.22 Dong Bin CHN, Eugene OR
SP 20.24 Tejinder Singh IND, Patiala
DT 68.85 Ehsan Hadidi IRI, Chula Vista CA
HT 78.18 Dilshod Nazarov TJK, Chorzow
JT 87.43 Neeraj Chopra IND, Doha
Dec 7948 Keisuke Ushiro JPN, Gotzis
20kmW 1:17:26 Eiki Takahashi JPN, Kobe
50kmW 3:44:25 Hiroki Arai JPN, Taichang
4x100m 37.85 Japan Team JPN, Osaka
4x400m 3:04.05 India Team IND, Gold Coast
RED = World Leader




100m 10.99 Wei Yongli CHN, Resisprint
200m 22.73 Viktoriya Zyabkina KAZ, Almaty
400m 49.08 Salwa Eid Naser BRN, Monaco
800m 2:02.23 Manal Bahraoui BRN, Duffel
1500m 4:11.55 P.U Chitra IND, Guwahati
5000m 15:10.91 Rina Nabeshima JPN, Eugene OR
10000m 31:52.42 Mizuki Matsuda JPN, Yamaguchi
Mar 2:22.44 Mizuki Matsuda JPN, Osaka
3000 Sc 9:10.74 Winfred Yavi BRN, Monaco
100mh 13.08 Wu Shuijiao CHN, Shanghai
400mh 55.54 Aminat Odeyemi BRN, Goleniow
HJ 1.91 Nadzehda Dusanova UZB, Tashkent
PV 4.60 Li Ling CHN, London
LJ 6.64A Xu Xiaoling CHN, Guiyang
TJ 14.25 Olga Rypakova KAZ, Paris
SP 20.38A Gong Lijiao CHN, Guiyang
DT 67.03 Chen Yang CHN, Osterode
HT 75.02 Luo Na CHN, Halle
JT 67.69 Lu Huihui CHN, Halle
Hep 5898 Purnima Hembram IND, Guwahati
20kmW 1:26:28 Qieyang Shenjie CHN, La Coruna



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