Showing posts with label TIPS ARCHIVE. Show all posts
Showing posts with label TIPS ARCHIVE. Show all posts

Maurice Greene 100m Race Strategy, the John Smith Seven Phases

>> October 19, 2010

In order to execute the 100m race more efficient and effectively, coaches and athletes have devised a systematic race strategy that is suited to athlete ability. It’s why we’ve seen the 100m race approach are different from one coach or athlete to another.

John Smith, a renowned athletics coach introduced a unique race strategy to the three-time world champion in the 100m, Maurice Greene and the HSI members approximately 15 years ago.

John Smith's 100m race approach was created to allow a sprinter to  delay the acceleration in order to reach the top speed not before the 60 metres but at 65 to 70 metres.

To apply the strategy, John Smith breaks the 100m into seven phases:

How fast the sprinter response to the gun.
Goal is to react as quickly as possible; a good reaction time is below 0.130, the perfect reaction is held by Jon Drummond in 0.100. Range of 0.130 to 0.160 are acceptable in the 100m. Reaction time of 0.170 is too late!

2) CLEARANCE (First step)
First step must be correct and explosive. First step is crucial to make sure a clean
execution in the drive phase.

3) DRIVE (up to 30m)
In the drive phase, Greene said "use the power as much as possible but less energy".  One of the techniques is to control the breathing. Body position in here is lower to the ground, head down to build speed more efficiently.

Maurice Greene at 99 World Championship
4) TRANSITION (30-35m)
Transition involves only to lifting the head.

5) ACCELERATION (35-70m)
A high gear phase. Pump the arms and legs to reach the top speed at 65-70m. Reach a perfect running mechanics.

6) MAINTENANCE (70-95m)
Maintain the velocity for as long as possible. Body and muscles must relax and also control the breathing.

7) DECELERATION (95m-100m)
Head a little bit down. Goal is to eliminate or lessens the degree of deceleration.


Credit: Discovery Channel (World's Fastest Man - documentary)


Crouch Start Sequence

>> May 31, 2010


GLUTAMINE ... Push yourself to the limit !!

>> May 26, 2010

The purposes to take Glutamine are as follows:

1) Muscle growth
2) Strength Gain
3) Muscles recovery
4) Reduce muscle cells breakdown
5) Improve protein synthesis
6) Anti-Catabolic

Glutamine is an often-ignored sports supplement among athletes. Glutamine is the most plentiful acid amino in the body. Glutamine plays a vital role in protein metabolism and muscles recovery by increasing protein synthesis and reducing muscles breakdown.

The higher the amount of glutamine in muscle cells, the greater the rate of cell-production (well how much the muscles is broken down by your training especially in the gym). It’s also shuttles in more fluids into the cells. This process is called “cell-volumizing” which acts as powerful and as anabolic signal for the body to build more protein. Glutamine is important as an anti-catabolic where preventing muscle tissue from being broken down to produce energy.

Apart from that, it’s important to know when the right time to consume the glutamine is. Generally, by take one tea spoon and put into your cup along with some water then drink. It’s usually taken post workout and before sleep at night.

Is it safe if consume the glutamine along with creatine? Yes, it is recommended to consume creatine pre and post workouts but when you take glutamine, then no more creatine after workouts and replace with the glutamine. For the best results, consume the glutamine immediately following workouts, or before bedtime, or early in the morning.

In short, taking the glutamine as your sports supplement, immune function can be enhanced, allow to push yourself to the limit in your training, improve muscles’ efficiency and allowing effective muscular recuperation or recovery.


Songs and Motivation

>> May 18, 2010

As an athlete what do you do to keep motivated? you may familiar with the ‘mental strength’ phrase? but how exactly you do in order to perform better in your competitions?

Well, you may participate in a motivation seminar, motivation camp, spirit building camp, team building camp, and all other types of camps. Are they helpful for you, i.e. boost your spirit? Yes and no.

However, I might have a different thought from typical and I guess these programs may not be that necessary for spirit and motivation.

My motivation and drive come from dedication and hard work during training, the sacrifice that I made, and also the curiosity of knowledge and understanding offered in sports sciences (that led me to keep learning and understanding things "by doing").

Nevertheless, when you're competing, what do you do to keep motivated and electrified? I usually utilize my favorite songs to keep me going all the time.

Here is a list of my favorite songs that I feel can inspire and motivate me during different situations:

A)Pre-race songs; (the night before a race or a few hours before)

>> Unchained Melody by Ritcheous Brother ... (to relax mind)
>> How Can I Tell her by Lobo ... (to relax and empty mind)
>> A Whiter Shade of Pale by Procol Harum ... (to relax and calm down)
>> Wonderful Tonight by Eric Clapton ... (to relax and feel independent)
>> He Ain’t Heavy He is My Brother by The Hollies ... (to relax and remind the duty)
>> The Sound of Silence by Simon & Garfunkel ... (to relax mind)
>> My Way by Elvis Presley ... (to stimulate)
>> Have You Ever Seen the Rain by CCR ... (to awake, and stimulate)
>> Simply the Best by Tina Turner ... (to stimulate and excite more)
>> The Final Countdown by Europe ... (to stimulate and excite more)
>> We are the Champion by Queen ... (to feel the victory)
>> Sailing by Rod Stewart ... (to enjoy the victory)

Some of these would be "more effective" when I play them along with my selected "sprint race videos" (e.g. 1998 Commonwealth, Olympic Games, and World records and World championships

B)Post-race songs

>> If not repeat the second part of the above, most of the others are the collection of my favorite Rock 'N' Roll songs like Elvis Presley
>> Also some from my slow and hard rock collections.

C)Onboard or travel for a competition’s songs

>> A few of stunning country’ songs
>> Heaps of my Golden Oldies repertoires like from Elvis Presley, Tom Jones, Engelbert Humperdinck, Rod Steward, and Paul Anka. Also the Hollies, Celine Dion, Bee Gees etc.

Different people have a different preference, not about "fit for all" it's all about you and when you need them, most important is if they can keep you moving!


Creatine and Athletes Performances

>> May 15, 2010

Generally, main benefits to take creatine are as follows:

1)To increase muscle recovery
2)To increase endurance
3)Muscle growth

With the increasing of scientific finding in the sports supplement, the more products available in different type of fitness-related needs. Creatine is one of them. Creatine has become one of the most popular sports supplements among ‘power endurance-related’ athletes such sprinters, weightlifters, boxers, swimmers, wrestler etc. This writing may helps athletes to understand how the creatine works for the body during the high-intensity workouts.

When an athlete take part in exercise, a compound in the cells called ATP (Adenosine Triphosphate) is used to create energy. It releases one of its phosphate molecules to form ADP (Adenosine Diphospate). And in every releases of phosphate, energy is released for use.

To re-produce the energy, ADP has to be converted back to ATP. Its means that it needs phosphate. But the problem is that the phosphate that is stored in our body is limited. So, you need the "phosphate"  to re-form ATP, it's mean you need creatine.

How's it work? Creatine is converted to creatine phosphate in the body. Creatine speeds up the process of producing energy by giving its phosphate to ADP to reform ATP. Now the ATP is ready to create the energy again.

Indeed, creatine supplementation make difference. However you'll need to understand how and when to consume them in order to maximise the benefit from it.


Starting Block Technique

>> May 02, 2010

The Important of a Good Start:
1) The start affects the smooth execution of the whole race
2) The faster you accelerate at the start, the easier it is to get to your top-end speed.
3) If you get a good start, you will get a good lead!

On the Keys of a Good Starter:

1) Positioning on the block
2) How you react the gun NOT listen the gun
3) How explosive you are

On Your Mark Position
1) Get nice and comfortable at the block, so be able to apply the force
2) Shoulder should slightly forward to the start line

Set Position
1) Head should be in line with the back or spine
2) Eyes focused 5-6 feet ahead on the track
3) Knee angle of front and rear legs approximately 90-100 and 120-130 degree respectively
4) Hips should be slightly higher than the shoulder.
5) Feet firmly closed to the pedal
6) Your feet ready be in position to apply forces to the blocks
7) Inhale and hold your breath
8) Now only thinking about the gun and the lead hand

Out Off the Block

1) React the gun by flicking your lead arm*
2) Applying force against the pedal*
3) Exhaling at the time your reacting the gun*
4) Rear arm should be around 100-160 degree of angle (depend on style)
5) Fully extended position, straight line through the head, spine and rear leg
6) Body approximately 45 degree angle to the ground
7) Avoid overstriding, as on the acceleration phase you are trying to push NOT
*done simultaneously

Fully extended position

First 10 Metres (Drive Phase)
1) Pump your arm as quick and smooth forward backward, do not across body
2) Apply the momentum from your start while turning your legs over
3) Keep low with eyes focused to the track to allow your build up speed
4) Overstriding will slow you down, as your hits the ground then have got to pull
5) Short strides isn’t practical in the acceleration phase
6) Drive your leg forward with a high knee action
7) Fully extended rear leg pushing off the track with the toes
8) Stride length shall more or less SEVEN
9) Guys 1.70m and below might need a maximum less than 8 strides


Keep Motivated with Sports Quotations

>> January 20, 2010

I've collected the best sports quotation and put them on here so they can be applied to athletes to keep motivated with a strong determination and endeavour to reach their dream. Enjoy my selection...

1. “Pain is temporary, pride is forever”

2. “Winning as a team is better than anything. It's great to share success”

3. “Gold medals don't make champions ... hard work does”

4. “I can accept failure. Everyone fails at something. But I can't accept not trying”

5. “Teamwork is the fuel that allows common people to produce uncommon results”

6. “Excellence is not a singular act but a habit. You are what you do repeatedly”

7. “It does not matter how many times you get knocked down, but how many times you get up”

8. “Every runner has excuses, but a champion never uses them”

9. “The pride you gain is worth the pain”

10. “The only one who can tell you 'you can't ' is you. And you don't have to listen”

11. “You can stand tall without standing on someone. You can be a victor without having victims”

12. “The 400m meters, only the strong survive”

13. "When you win, say nothing, when you lose, say less”

14. "If you win through bad sportsmanship, that's no real victory”

15. “I don't try to intimidate anybody before a fight. That's nonsense. I intimidate people by hitting them”

16. “To give yourself the best possible chance of playing to your potential, you must prepare for every eventuality. That means practice”

17. “It is not the size of a man but the size of his heart that matters”

18. “The man who has no imagination has no wings”

19. “Some people say I have attitude ... maybe I do ... but I think you have to. You have to believe in yourself when no one else does ... that makes you a winner right there”

20. “Don't give up at half-time. Concentrate on winning the second half”

21. “The difference between the impossible and the possible lies in a man's determination”

22. “The highest compliment that you can pay me is to say that I work hard every day, that I never dog it”

23. “Champions keep playing until they get it right”

24. “Champions aren't made in the gyms. Champions are made from something they have deep inside them ... a desire, a dream, a vision”

25. “There is no room in your mind for negative thoughts”

26. “If you want to limit yourself, that’s fine. But don’t let other people do it for you”

27. “Whenever you get knocked down in the game of life, immediately get up, get better, and get going again”

28. “If you set a goal for yourself and are able to achieve it, you have won your race. Your goal can be to come in first, to improve your performance, or just finish the race it's up to you”

29. “I've always made a total effort, even when the odds seemed entirely against me. I never quit trying ... I never felt that I didn't have a chance to win”

30. “Your greatest competitor in a race, is yourself”



To be updated




To be updated



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