Results Perak All-Comers 2017

>> February 28, 2017

Ipoh, 25-26 Feb 2017 "Perak Track and Field All-Comers 2017"
-best results as follows;

100m (26): Nixson Kennedy 10.6h (and 10.6 as 1h5), Muhammad Aqil Yasmin 10.6h, Muhammad Aiedel Sa'adon 10.6h, Mohd Izzuddin Yahaya 10.6h

200m (25): Muhammad Aqil Yasmin 21.3h, Mohammad Solihin Jamali 21.6h, Muhamad Shahrul Samali 21.7h

400m (26): Muhammad Ilham Suhaimi 48.1h, Mohd Izzuddin Yahaya 48.3h, Quek Lee Yong 48.5h, Muhammad Saiful Safwan Saifuddin 48.6h, Kwong Kar Jun 48.7h

1500m (25): 1r1 Prabudass Krishnan 3:59.1, 1r3 Ahmad Luth Hamizan 4:00.1h

110mH (25): Mohd Rizzua Haizad Muhammad 14.9h (and 14.96 as 1h1)

400mH (26): 1r2 Mohamed Farhan Hafsyam 54.3h, 1r1 Ruslem Zikry Putra Rosely 54.4h

High Jump (25): Norshafiee Mohd Shah 2.15

Long Jump (25): Abdul Latif Romly 7.40, Lukman Hakim 7.21

Triple Jump (26): Muhammad Nazri Mustafa 14.49

Shot Put (26): Adi Alifuddin Hussin 16.00, Muhammad Ziyad Zolkefli 15.74

Discus Throw (25): Abdul Rahman Lee 47.54

Hammer Throw (26): Michael Sia Suk Dak 44.62

10000m Walk (26): Lo Choon Sieng 44:11.0h

4x100m (25): SSTMI Team B 41.5h (and 41.5h as 1h2)

100m (26): Nor Aliyah Abdul Rahman 12.1h

200m (25): Nor Aliyah Abdul Rahman 24.6h

1500m (25): Savinder Kaur 4:55.3h

5000m (25): Yuan Yufang 18:05.43, Sheela Samivellu 18:48.82

100mH (25): Raja Nursheena Raja Azhar 13.7h (and 14.26 as 1h2), Nur Syafiqah Anis Abu Bakar 13.9h (and 14.35 as 1h1)

High Jump (26): Nur Syahirah Mohd Osman 1.66

Long Jump (26): Noor Shahidatun Nadia Mohd Zuki 6.16

Triple Jump (25): Kirthana Ramasamy 12.69

Shot Put (25): Bibi Nuraishah Ishak 12.55

Discus Throw (26): Yap Jeng Tzan 44.28

Hammer Throw (25): Nur Fazirah Jalaluddin 50.51

5000m Walk (25): Elena Goh 26:24.18


The Trend Through the Years in Sprints

>> February 15, 2017

Sprinting has grown immensely. The first winner of the Olympics did not run faster than 12.h. Four years later in 1900 Olympics, two men equalled world record of 10.8 (hand-timed) during the heats. Both the winners of the 1932 and 1936 Olympics recorded 10.3h. In 1960's, 10.3h hand-timed means world class. In 1960's and 1970's, if you wishes to run the 100m in less than 10s, altitude is a must. Ben Johnson won 100m bronze in the 1984 Olympics in 10.24s. In 1990's 10.1 electric means world class. To run 100m in 2000 Olympics, you need only a 10.38s clocking. Asafa Powell has over 100m races in under 10s. In 2003 all-time 100m, less than 40 sprinters in the sub 10s lists. Ten years later on the lists, more than 100 sprinters broke the 10s barrier. Bolt, Gay, Blake, Powell, Gatlin all ran 9.58, 9.69, 9.69, 9.72, and 9.74s, respectively. A 10.12s is the current Olympic and Worlds standard. It is threfore interesting to find out the trend or what are the unique changes through the years that maybe related to the progression. Here we go.

Before 1980's - Complete genetics
  • Most of sprinters in the past are "born sprinters", which means they rely on genetics for their successes. 
  • The training limitation and culture did not allow them to train under the most effective environment and system that are available now.
  • Some athletes did benefit from a better coaching from the great coaches in the past.

1980's - Strength and muscles
  • Because the understanding that the muscles that you build could generate higher force and power.
  • The use of steroid facilitated this practice.
  • To run fast in sprints, you must develop muscles (kind of mindset).
1990's - Strength and power
  • Some good coaches started to realize it is the ability to maximize power output that matters than how much strength you have. 
  • A combination of muscles (strength) and power was thought to be essential.
  • Lack of understanding regarding the environment factor, that bigger athlete can deal better whenever the race is against the winds (headwinds).
  • Many people confused between strength and power during these days (unable to differentiate).
  • To break 10s in the 100m, you must develop muscles (kind of mindset).
2000's - Power
  • It was thought that fast turnover or cadence of legs is more crucial than having big muscles.
  • Tim Montgomery broke WR in 9.78s in 2002, "confirming" the belief.
2000's - Rate of force development
  • People started to think more critically, it is how much force that you can produce in short amount of time that could help you to run faster.
  • Sprinters in these days are generally not bigger in muscle sizing than those in 1990's and 1980's.
2010's - Orientation of the force application
  • Marginal gains sort of mind - small things can make difference.
  • It's not only force and power, but how you use these to make you a better sprinter.
  • The technique of force application can determine how good the body is propelled forward.


Designing a Test Battery for Pole Vault

>> February 06, 2017

The main goal of pole vaulting is to jump over a crossbar with the help of a pole. The direction of a complete pole vault movement changes from horizontal to vertical. Here, pole vaulters produce forces, velocities, and energies during run-up and take-off, and also exerts force and strain energy on the pole to influence/control the trajectory (flight/curve).

There are four main phases in the pole vault, a) run-up, b) take off, c) pole bending, and d) pole straightening, which occurs in a continuous chain. The phases consider the ‘energy exchange’ between the vaulter and the pole.

The torques (i.e. forces) applied to the pole during take-off/plant have a direct influence on the final performance because it increases the bend and thus the strain energy stored in the pole.

Hence, higher forces applied allows a higher pole grip while being able to get the pole vertical prior to clearance.

Pole Vault Testing
Assessment is an integral part of any training programme. It is crucial to consider the specific element of sports when designing training programme because the demands vary greatly from one discipline/event to another. Such consideration can help one to determine appropriate tests as well. The suggested tests for pole vault is as outlined (see below). These can be done once prior to, and after each training block, or 3-4 times a year.

In addition, weekly or monthly monitoring programme can also be done using some of the tests, for examples, the countermovement jump and power push up are excellent tools for monitoring the athlete’s current fitness/power level.

Shoulder rotation test
Sit and reach modified
Back hyperextension
Power clean
Half squat
Hexagon deadlift
Incline press   
Hand grip test
10kg or 20kg (male) max pull up
Long jump (10-12 steps)
Squat jump     
Countermovement jump
Drop jump (30cm)
Bench throw
Power push up (force plate)
5-second pull up for repetition
4-kg med ball backward throw
30 m sprint (standing and three points)

The lists above are not meant to be done altogether, but these are the possible choices in a test battery for pole vault. You can decide which ones and how many tests that are required. For an idea, most probably you will need 3-4 strength tests and 4-5 power tests.











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