High Performance Sprinting: Training Programmes, Periodization, Race Strategy, Strength Training, Competition Approach, Technical Development

The 'High Performances Sprinting'  is essential reading for all competitive 100m, 200m and 400m athletes and their coaches. This authoritative book covers the following, and much more (of course!):

# Technical development through skills and drills
# The importance of the start and the finish
# Training programmes and the training year
# Strength and flexibility work
# Relays (4x100m, 4x400m)
# Preparation for competitions
# The role of the coach etc.

# Get the "High performance Sprinting" at lower price here

MAIN CONTENTS

Chapter 1: Speed
Chapter 2: The Sprinters
Chapter 3: Drill and Skills
Chapter 4: The Start
Chapter 5: The Training Year
Chapter 6: The 100m and 200m (See tips)
Chapter 7: The 400m (See tips)
Chapter 8: The Relays
Chapter 9: Strength and Flexibility
Chapter 10: Preparation for Competition
Chapter 11: The Coach

Appendix 1: The Laws of Motion
Appendix 2: The Psychology of a Top Performers
Appendix 3: Sprint Trends in the 21st Century

The 100m and 200m (some tips extracted out of this book)

# Pre-season training samples
1. 2x90m in 3 sets with the 90m broken into 30m segments.
> Set 1: Acceleration runs with each 30m becoming progressively faster.
> Set 2: Rhythm runs; fast in, relax, fast out
> Set 3: Roll in for 30m and the 60m to the finish.

2. Rhythm 6 x 150m. Fast first 50m, relax for 50m, fast final 50m. The relaxation section should not be a slowing down process, rather it is taking the pressure out of the running action.

3. Build up rhythm sprint over 90m in 3 sets of 3 runs, the 90m broken into segments of 30m. Slow walk-back recovery between runs and 8 minutes between sets.
> Set 1: Build up, fast, faster
> Set 2: Fast, relax, fast
> Set 3: Fast, faster, relax.

...and much more ...

The 400 meters (some tips extracted out of this book)

# 400m pace
The 400m can best be broken down into four segments, with the actual distance of each section open to some variation. The breakdown of the segments shows:

• A fast first 60m at a little below maximum pace, aimed at getting into a good sprint action while also getting the feel of the race.
• Good racing speed is reached along the back straight (2nd 100m), concentrating on settling into a relaxed speed rhythm.
• Between the 200m and 300m  the athlete must run a fast bend looking to come into the finishing straight in a dood position while concentration on leg pick-up and arm drive a full sprint action.
• The final 100m will be a marked deceleration and it will be by far the slowest segment of the race as the lactic acid hits in and the oxygen debt builds up. In this section it is vital to concentrate on a good running action, staying as relaxed as possible. It is this ability to stay relaxed while showing the fighting spirit that wins races that will be the deciding factor at the finishing line.

The 400m's pace approach  of Clyde Hart (coach of Michael Johnson, Jeremy Wariner, Sanya Richards etc.) also discussed in this book. Clyde Hart described the segment of 400m race as "The Four Ps" in which stand for PUSH (1st 60m), PACE (Back straight), POSITION (Top bent), and PRAY (Final stages).

...and much more...

About the author

Mike Smith has been engaged in coaching for over 40 years. During his long and distinguished career he has been responsible for coaching European champions, Commonwealth champions, and Olympic  medallists including Donna Hartley, Kriss Akabusi, Todd Bennett, Roger Black, Iwan Thomas etc.

# Click here to order "High Performance Sprinting"

Further reading & recommended materials: 
The Art of Sprinting: Techniques for Speed and Performance
Maurice Wilson: Sprinting the Jamaican Way: Drills for Speed and Technique   
Gold Medal Track & Field DVD: Sprints, Hurdles, and Relays, Middle and Long Distances, Jumps, and Throws  
Track & Field Coach's Survival Guide: Practical Techniques and Materials for Building an Effective Program and Success in Every Event

Read more...

Malaysia Athletics Results No 3 - 2011: Arafura Games, Malacca Open, Kedah Open, Pahang Open

Malaysian Athletics Results 2011 – No 3
Compiled by Jad Adrian   

 

08 May, Singapore
Men; 
Long Jump: (-1.6) 1, Jen Chan Guo, Sel, 7.23m.
Javelin Throw: 1, Mohd Bakri Hamid, Joh, 56.44m. 2, Mohamed Ali Hamid, Joh, 53.05m.

Women;
High Jump: 1, Wong Boon Syian, Joh, 1.65m.
Shot Put: 1, Rahilah Othman, Joh, 13.26m.
Discus Throw: 2, Yap Jeng Tzan, Nse, 43.89m.

8-11 May, Darwin AUS: Arafura Games
Men;
(09) 100m/u18: (+0.3) 1, Harith Ammar Mohd Sorbri, Ter, 10.80s.
(11) 200m/u18: (-1.4) 1, Harith Ammar Mohd Sobri, Ter, 22.11s.
(10) 110mH: (-0.6) 1, Muhd Ajmal Aiman Mat Hassan, Ter, 14.73s.
(11) 400mH: 3, Abdul Azlan Samsuddin, Ter, 54.95s. 5, Muhamad Khairul A.A, Ter, 55.99s.
(10) 4x100m: 2, Terengganu Team (Ajmal Aiman, Harith A. S., Azlan Smsudin, Fairol Nizam), 42.49s.
(09) Shot Put: 1, Mohamad Alif Hanif Mohd, Ter, 13.97m.
(08) Discus Throw: 1, Mohamad Alif Hanif Mohd, Ter, 35.52m

Women;
(11) 200m/u18: (-0.4) 5, Nurul Faizah Asma Mazlan, Ter, 26.51s.
(08) 400m: 2h2, Nurul Faizah Asma Mazlan, Ter, 59.94s (Final DSQ)
(11) 400m/u18: 4, Layalia Rameli, Ter, 59.97s. 6, Fazila Umirah Mazlan, Ter, 62.41s.
(11) 4x400m: 1, Terengganu Team (Layalia Rameli, Fazila Umirah, Farahana Musa, Faizah Asma), 4:06.63s.

14-15 May, Krubong, Malacca: Malacca Open Athletics Meet 2011
Men;
(15) 100m: 4, Mhd Latif Nyat, Joh, 10.93s. (& 1s1, 10.87s).
(14) 400m: 2, Muhamad Yunus Lasaleh, Sab, 49.56s (& 1s1, 49.94s).
(14) 800m: 2, Sevashankaran, Nse, 1:58.08s.
(15) 1500m: 1, P. Jenarthanan, Nse, 4:14.71s.
(14) 3000m STP: 1, Karthik Jayamaran, Mal, 9:49.04s. 2, Ahmad Luth Hamizan, 9:50.86s. 3, K. Prabudas, Nse, 10:07.85s. 4, A. Yahsantir, Nse, 10:39.17s.
(15) 110mH: 1, Mohd Robani Hassan, Sel, 14.41s. 2, Mohd Rohaizad Jamil, Joh, 14.46s.
(15) 10,000m Walk: 1, T. Dhiban Raj, Nse, 47:12.70s.
(15) High Jump: 1, Nauraj Singh, Joh, 2.08m. 2, S. Navin Raj, 2.00m.
(14) Pole Vault: 1, Rafiuddin Che Omar, Joh, 4.20m
(14) Long Jump: 1, Jen Chan Guo, Sel, 7.38m. 2, Josbert Tinus, Sab, 7.28m. 3, Mohd Syahrul Faiz, Kel, 7.24m.
(15) Triple Jump: 1, Mohd Hakimi Ismail, Prk, 16.15m (also 16.13m at 2nd best jump, 3rd best performance at Malaysian All-Time list behind Zaki Sadri 16.29m (1989), Sidik Sahak 16.24m (1991). 2, Mohd Ammar Fitri Zainol, Ked, 15.50m. 3, Low Ka Loon, 14.16m.
(15) Shot Put: 1, Mohd Rizuan Ithnin, 11.34m. 2, Tan Lit Wern, 11.32m.
(14) Javelin Throw: 1, Mohd Bakri Hamid, Joh, 58.59m. 2, Muhamad Hafizi Husyamuddin, Joh, 52.86m.

Women;
(15) 100m: 1, Chiew Hui Lian, Joh, 12.76s.
(14) 200m: 2, S. Komala Shally, Mal, 25.65s.
(14) 400m: 2, Chiew Hui Lian, Joh, 62.19s.
(14) 3000m STP: 1, Melinder Kaur, 11;26.67s.
(15) 100mH: 1, Raja Nursheena Raja Azhar, Sel, 14.18s.
(14) 10,000m Walk: 1, Siti Hanisah Sharudin, 1:03.36s.
(15) High Jump: 1, Norliyana Kamaruddin, Nse, 1.66m. 2, Wong Boon Syian, Joh, 1.60m.
(14) Pole Vault: 1, Chuah Yu Tian, 3.20m. 2, Jasmine Cheah Kar Munn, 3.00m. 3, Norezatti Shasha, 2.80m.
(15) Triple Jump: 1, Noor Amirah Mohd Nafiah, Prk, 12.57m.
(14) Shot Put: 1, Rahilah Othman, Joh, 13.39m.
(15) Discus Throw: 1, Yap Jeng Tzan, Nse, 46.84m  (National Record - eclipsed her own NR mark 46.66s set in Malaysian Games 2008).
(14) Javelin Throw: 2, Nurhidayu , Mal, 34.97m.

14-15 May, Alor Setar: Kedah Open Athletics Meet 2011
Men;
(15) 100m: 1, Mohd Fahmi Sarkinin, Joh, 11.04s (& 1s2, 11.08s).
(14) 200m: 1, Mohd Helmi Ahmad, 22.38s.
(14) 400m: 1, P. Yuvaaraj, Ked, 48.78s. 2, M. Parthiban, 49.60s (& 1s1, 49.8s). 3, Mohd Harmizi Arobi, 49.79s (& 1s5, 50.4s).
(14) 1500m: 1, Nik Hafiz Nik Mohamad, Kel,  4:05.1s. 2, Adison Tuah, 4:16.1s.
(14) 10000m: 1, Ruburn Kumar, 34;30.37s. 2, S. Sivamanogaran, 34:48.55s.
(15) 400mH: 1, Md Firdaus Mazalan, Ked, 55.3s.
(15)  3000m STP: 1, Alex Romas, Ked, 10:17.01s.
(14) High Jump: 1, Kavee Alagan, Ked, 2.00m.
(14) Long Jump: 1, Pang Li Chong, Prk, 7.20m. 2, Lim Woo Chew, Pen, 7.20m. 3, Camillus David, Sab, 6.84m.
(14) Shot Put: 1, Mohd Azwan, 11.13m.
(14) Hammer Throw: 1, Azman Mohamad, Pah, 42.40m. 2, Mohd Nizam, 38.45m.
(15) Javelin Throw: 1, Mohd Ruzaini Subki, 53.89m.

Women;
(14) 400m: 1, Azawani (Norhazwani), Ked, 57.26m.
(14) 1500m: 1, Noor Amelia Musa, 4:52.68s.
(15) 400mH: 1, Noraseela Khalid, Sel, 58.71s.
(15) Long Jump: 1, Ng Khai Lee, Pen, 5.54m. 2, Nurul Fatimatul, Pen, 5.48m.
(14) Triple Jump: 1, Lily Hartini, 11.32m. 2, Siti Fairuz, 10.95m.
(15) Shot Put: 1, Asreeny Asik, Sab,  12.11m.
(14) Javelin Throw: 1, Nadzirah Che Mat, Prk, 37.39m.

14-15 May, Kuantan: Pahang Open Athletics Meet 2011
Men;
100m: 1, Mohd Azhar Ismail, Pah, 10.77s. 2, Rehvan Arumugam, Prk, 10.91s. 3, Cyrus Krishnan, Prk, 10.94s. 4, Khairul Asraf Amran, Pah, 10.98s. 5, Alif Husin Ahmad Kamal, 11.04s.
200m: 1, Norazizi Ariffin, 22.48s.
400m: 1, S. Kannathasan, 49.57s.
5000m: 1, Nik Fakaruddin Ismail, 16:09.25s. 2, Affendi Rudin, 16:35.47s.
3000m STP: 1, Mohd Faizul Mohaidin, 10:27.52s.
110mh: 1, Mohaswadie Mohamed, Ter, 14.96s.
400mh: 1, Mohd Baihaqi Razlan, Ter, 56.32s. 2, Faizul Izzudin, 56.97s.
Triple Jump: 1, Low Kah Loon, 14.19m.
Shot Put: 1, Mohd Hafiz Hashim, Ter, 14.97m. 2, Shahrin Selamat, 13.07s. 3, Mohd Yizad, 12.70m.
Discus Throw: 1, Mohd Hafiz Hashim, Ter, 41.50m.
Javelin Throw: 1, Josmon Justin, Sab, 55.77s.
10,000m Walk: 1, Khairil Harith Harun, Kel, 47:16.95. 2, B. Thirukumaran, 48:47.42s. 3, Mohd Azizi Anuar, Kel, 49:26.25s.
4x100m: 1, Pelapis Serantau Team, 42.11s. 2, USPTN Pahang Team, 42.37s.

Men Junior;
100m: 1, Mohd Firdaus, 10.91s.
10,000m Track Walk: 1, Ganesan Umassuthan, 49:21.01s. 2, Wan Ariff Wan Hisham, 50;58.97s.

Women;
100m: 1, Zaidatul Husna Zulkifli, Pen, 12.25s. 2, Siti Nurhayati Zulkifli, Kul, 12.71s. 3, Ku Munirah Ku Zamzuri, Mal, 12.83s.
400m: 1, Nurul Assikin M. Rashid, Joh, 59.87s.
800m: 1, K. Ganthimanthi, Pah, 2:17.54s.
100mh: 1, Nur Fazlinda Shafiei, Per, 14.98s.
400mh: 1, Nurul Syafiqah Dawood, 67.91s.
Shot Put: 1, Nur Syaidah Ramli, Nse, 11.29m.
Hammer Throw: 1, Tan Song Hwa, Pah, 51.37m. 2, Patricia Pang Mei Chin, Pah, 47.08m. 3, Cassier Renee, Sar, 45.36m.
Javelin Throw: 1, Nur Fatih Azibah Suharman, Ter, 37.17m.

Women Junior;
100m: 1, Zaidatul Husnia Zulkifli, Pen, 12.20s. 2, Nor Atirah Awang, 12.60s. 3, Lee Jia Qin, 12.64s.
100mh: 1, Najaa Natasha Shakimal, 15.80s. 
5000m Walk: 1, Elena Goh Ling Yin, Kul, 25:10.52s. 2, Norliana Rusni, Kel, 25:45.51s. 3, Song Gie Chee, Pen,  27:46.80s. 4, Norazilah Osman, 29:47.77s.

Recommended athletics materials:

                       

*Click images for detailed information.

Read more...

Usain Bolt - Complete World Record Video 100m , 200m, 4x100m

This is a great collection of Usain Bolt's six world records which were established within 15 months. Usain Bolt set the first World record at the century dash in 9.72s at the 2008 Reebok Grand Prix in New York city. About 10 weeks later at the 2008 Olympics in Beijing, Usain Bolt was not only electrify all people on the planet but turned the fantasy into reality! he shattered three World records in the 100m (9.69s), 200m (19.30s) and 4x100m (37.10s). The Jamaican monster continue to rule the World by winning three gold medals at the 2009 World championship in athletics in Berlin, now smashing his unbelievable World record times at 100m and 200m with the real video game times of 9.58s and 19.19s respectively.

Video of Usain Bolt complete World record (9.72, 9.69, 9.58, 19.30, 19.19, 37.10)

Usain Bolt stuff:














Recommended reading: 
So You Want to be a Sprinter
Jamaican Gold: Jamaican Sprinters
Jesse Owens: Fastest Man Alive
The Perfection Point: Sport Science Predicts the Fastest Man, the Highest Jump, and the Limits of Athletic Performance

Read more...

What is Turbulence Training ? Sample Workout?

Workouts in Turbulence Training

A quick fact about Turbulence Training is that it can be done by anyone anywhere and anytime with or without equipments since there are hundredths exercise in Turbulence Training.

If you're busy all day long then Turbulence Training will be the right choice. All you need is to spend a minimal time (3 Minutes to up to 30 minutes) in which enough for a complete session workout for a maximal benefit.

In fact, Turbulence Training is also one of the best ways to burn fat and lose weight instead of doing 30 minutes boring aerobic workout.

So what the heck is Turbulence Training? Turbulence Training is a form of exercise that can be performed using bodyweight, weights or dumbells and interval training. Normally, this workout is done by order or in a consecutive sequence in which involves "supersetting", where one exercise followed immediately (no rest) by the next exercise (A1 & A2). Below is a sample of Turbulence Training strength workout for beginner:

               1A) Lying Hip Extension (8 reps)
               no rest – go directly to:
               1B) Plank (15 seconds)
               Rest 30 seconds.
               Repeat this cycle 2 more times for a total of 3 supersets.
               2A) Prisoner Squat (12 reps)
               no rest – go directly to:
               2B) Bird Dog (5 reps)
               Rest 30 seconds.
               Repeat this cycle 2 more times for a total of 3 supersets.
               3A) Kneeling Pushup (8 reps)
               no rest – go directly to:
               3B) Side Plank (5 seconds)
               Rest 30 seconds.
               Repeat this cycle 2 more times for a total of 3 supersets.
               4A) Band Pull (15 reps)
               no rest – go directly to:
               4B) Ab Curl-up (15 reps)
               Rest 30 seconds.
               Repeat this cycle 2 more times for a total of 3 supersets.

Remember, design of Turbulence Training is dependent on the session objective or goal. Craig Ballantyne, the founder of Turbulence Training has introduced unique and versatile exercises for various purposes. There are exercise for burn fat faster, improve cardio fitness, build muscles, abs workout, quick workouts, women workouts, workout for busy guys etc.

Scientific researches have shown that Turbulence Training has several strength benefits including increased muscle strength, lean body mass,improved posture, enhanced muscle balance, increased bone density etc.

Watch the following videos for better understand on Turbulence Training (do not rush to see the exercises, listen to the guy who created Turbulence Training):

Video tutorial of Turbulence Training: "Beginner Workout Bodyweight Exercises"

Video tutorial of Turbulence Training: "Advanced 15 mins Express Workout - A"

Workout B here, Workout C here

Sample workout in Turbulene Training: "Bodyweight Cardio"

Sample workout in Turbulence Training: "Abs Workout"

Sample workout in Turbulence Training: "The 300 Workout"

Sample workout in Turbulence Training: "Hotel Room Workout"

Complete guide in Turbulence Training:
 














Recommended reading:  
The New Rules of Lifting for Women: Lift Like a Man, Look Like a Goddess
The Interval Training Workout: Build Muscle and Burn Fat with Anaerobic Exercise 
The Body Fat Solution: Five Principles for Burning Fat, Building Lean Muscles, Ending Emotional Eating, and Maintaining Your Perfect Weight

Read more...

Malaysian Athletics Results 2011 - 2: MAAU GP 1, Thailand National Open, Perak All Comers 2011

Malaysian Athletics Results 2011 – No 2 
Compiled by Jad Adrian (T&F Statistician)

100m Girls u18 at Sabah Schools Champs 2011 (photo by Joe Nandu)

April 08, Kuala Lumpur: Malaysia Amateur Athletics Union (MAAU) Grand Prix I

Men
100m: 1, Mohd Zabidi Ghazali, 10.86s, 2, Mohd Ikhwan Noor, 10.88s. 3, Ambrose Anak Jilom, 10.91s. 4, Azneem, Maldives,11.11s.  
400m: 1, P. Yuvaaraj, 47.37s. 2, Harmozi Arobi, 49.11s. 3, Saaid, Maldives, 49.34s. 4, Amran Raj Krishnan, 49.86s. 5, Mohd Azri Kadir, 51.04s.  
800m: 1, S. Mathialagan, 1:58.35s. 2, Parthiban, 1:59.90s. 3, S. Shivashankaran, 2:00.80s. 4, Eddison Roy, 2:00.88s.  
5000m: 1, R. Venugopal, 15:49.67s. 2, Ahmad Luth Hamizan, 15:52.70s. 3, Nik Fakaruddin Ismail, 15:58.86s. 4, Shahruddin Hashim, 16:01.56s. 5, Yusuf, Medan, 16:02.09s. 6, Arul Thevar, 16:22.53s. 7, S. Sivamanagoran, 16:33.32s. 8, S. Dekeeshgaraaren, 16:35.17s.
110m Hurdles: 1, Rayzam Shah Wan Sofian, 14.25s. 2, Muhd Ajmal Aiman Mat Hasan, 14.35s. 3, Mohd Rohaizad Jamil, 14.61s. 4, Mohaswadie Mohamad, 14.86s. 5, Norazizi Ariffin, 14.99s. 6, Isaufi Illias, 15.58s.
10,000m Track Walk: 1, Lo Choon Sieng, 44:33.24s. 2, Mohd Khairi Harith Harun, 47:42.35s. 3, Umar Sultan, 49:07.11s. 4, Mohd Azizi Anuar, 49:36.49s. 5, Wan Arif Wan Husin, 49:49.49s. 6, R. Thirukumaran, 50:07.50s.  
High Jump: 1, Kavee Alagan Anpalan, 2.10m. 2, Ahmad Najwan Aqra Hussaim, 2.05m. 3, Nauraj Singh Randhawa, 2.05m. 4, Navin Raj Subramaniam, 2.00m.  
Pole Vault: 1, Mohd Fahme Zamzam, 4.20m. 2, Mohd Faizul Mohd Lazim, 4.10m. 3, Iskandar Alwi, 4.00m.  
Long Jump: 1, Mohd Hakimi Ismail, 7.21m. 2, Jen Chan Guo, 7.19m. 3, Mohd Fahmi Meslan, 7.14m. 4, Mohd Syahrul Faiz Abd Jabal, 7.10m. 5, Loh Kah Loon, 6.84m.  
Shot Put: 1, Mohd Hafiz Hashim, 15.07m. 2, Mohd Alif Hanif Mohd Afandi, 14.10m. 3, Shahrin Selamat, 13.49m. 4, Mohd Ziyad Zulkefli, 12.94m.

Women
100m: 1, Norjannah Hafiszah Jamaluddin, 11.93s. 2, Siti Fatimah Mohammad, 11.95s. 3, Yee Yi Ling, 12.00s. 4, Komala Shally, 12.21s. 5, Nurul Sarah Abdul Kadir, 12.33s.  
400m: 1, Noraseela Mohd Khalid, 55.93s. 2, Noor Haswanie Norizan, 58.59s. 3, Nurul Assikin Md Rashid, 59.46s. 4, Nurul Faizah Asma Mazlan, 59.75s. 5, Norrohida Badawi, 59.81s.  
800m: 1, K.Ganthimanthi, 2:20.33s. 2, Nik Norzulaili Nik Wil, 2:35.20s.  
10,000m Track Walk: 1, Norliyana Mohd Rusni, 55:41.54s. 2, Soon Gie Chee, 56:34.42s. 3, Siti Hanisah, 1h 03:16.01s. 4, Loh Chooi Fern, 1h 03:34.15s.  
High Jump: 1, Wong Boon Syian, 1.73m. 2, Norliyana Kamaruddin, 1.70m. 3, Shandiyani Mahendran, 1.70m. 4, Yap Sean Yee, 1.60m.  
Triple Jump: 1, Nor Amira Mohamad Nafiah, 12.92m. 2, Norina Damneon, 11.94m. 3, Ramiza Syaki, 11.26m.  
Hammer Throw: 1, Tan Song Hwa, 54.80m. 2, Casier Reene Kelly Lee, 49.37m. 3, Patria Pang Mei Chin, 48.50m. 4, Noraida Syuhada Nordin, 34.74.

11-14 April, Miri: Sarawak Schools Champs

Male
(11) 100m/u18: 1, Nickson Kennedy, Sar, 10.8s. 
(14) 200m/u18: 1, Michael Ansie Hillary, Sar, 22.0s.
(12) 400m/u18: 1, Mohd Arif Zulhilmi, Sar, 50.3s.
(12) 110m Hurdles/u18 (0.99cm): 1, Nickson Kennedy, Sar, 14.5s. 2, Mohd Fazillah Kamis, Sar, 14.6s.  (13) 400m Hurdles/u18 (?): 1, Mohd Arif Zulhilmi, Sar, 55.7s.
(13) Hammer Throw (?): 1, Michael Sin Sung Dak, Sar, 46.17m. 2, Yek Choo Kee, Sar, 45.48s.


Female
 (11) 100m/u18: 1, Evelyn Francis, Sar, 12.6s.
(14) 200m /u14: 1, Norris Foo, Sar, 26.5s. 2, Evelyn Francis, Sar, 26.7s.
(12) 400m/u14: 1, Ariana Nurminda Arifin , Sar, 61.9s.
(14) 800m/u14: 1, Ariana Nurminda Arifin, Sar, 2:32.6s.
(13) 3000m: 1, Masturina Daud, Sar, 11:43.0s. 2, Nur Aisyah Bt Ahmad, 11:47.8s.
(13) High Jump/u15: 1, Chang Shing Yin, Sar, 1.53m.
(14) High Jump u/18: 1, Gianti Francis, Sar, 1.54m. 
(14) Pole Vault/open: 1, Phang Chun Yun, Sar, 2.40m.
(12) Discus Throw/u14: 1, Queenie Ting, Sar,31.42m.
(13) Hammer Throw: 1, Tiong Mee Yien, Sar, 38.27m.
(14) 5000m Walk/u18: 1, Nur Aisyah Ahmad, Sar, 29:28.0s.  
(14) 3000m Walk/u14: 1, Beneded Limau, Sar, 16:23.9s. 2, Cintiaa Carina Dillah, Sar, 16:38.6s.

11-14 April, Kuala Selangor
Male
(12) 110mh/u18 (0.99m): 1, Alif Ashraf Mohd Razali, Sel, 14.1s (14.03 HT?)
(14) High Jump/u18: 1, Mohd Azli Ghazali, Sel/Sab, 2.01m.

Female
(12) High Jump/u18: 1, M. Sandiyani, Sel, 1.66m

17 April, Melbourne AUS 
Women
15km run (short course 14.38km): 33, Sarah Sulaiman Ch’ng, Pen, 59:55s.

<19 April, Alor Star 
Male
800m: 1, Tan Wei Heng, Ked, 1:58.0s.  
1500m: 1, Tan Wei Heng, Ked, 4:12.1s.

<21 April, Krubong Malacca 
Male
3000m STP/u18: 1, C. Saravanan Kumar, Mal, 10:40.2s.  
Discus Throw/u18 (1.5kg): 1, Tay Chee How, Mal, 45.62m.  

Female; 
Triple Jump/u18: 1, Farah Aiza Mohd Fadley, Mal, 11.15m.

22-25 April, Bangkok THA: Thailand Open Athletics Meet
Men
(23) 3000m STP: 3, Ahmad Luth Hamizan, 9:53.33s.
(22) 110m Hurdles: (0.0) 3, Mohd Ajmal Aiman, Ter, 14.76s (& (0.2) 1h1, 14.99s) .
(22) High Jump: 4, Kavee Alagan, 2.05m.
(22) Triple Jump: 3, Mohd Hakimi Ismail, Prk, 16.00m (3rd Malaysia All-Time List, behind Zaki Sadri 16.29m & Sidik Sahak 16.24m.)  

Women
(22) Hammer Throw: 1, Tan Song Hwa, Pah, 58.60m (National record)

24 April, Melbourne AUS 
Women
15km run: 2, Sarah Sulaiman Ch’ng, Pen, 59:59s.

27-30 April, Kudat: Sabah Schools Champs

Male
(27) 100m/u18: 1, Sebastian Lee, Sab, 10.8s.  
(30) 200m/u18: 1, Sebastian Lee, Sab, 21.5s
(30) 4x100m: 1, West Team (Nicky Ah Hill, Sebastian Lee, Jad Naeman, Asif Farhan), Sab, 42.5s.

Female
(27) 100m/u18: 1, Jarmeela Washif, Sab, 12.6s.
(30) 200m/u18: (+4.5) 1, Stefbilce Sandy Stephen, Sab, 25.1s (& 1s1 25.9s).
(29) 400m/u18: 1, Siti Norsyafiqah Idayu Malimar, Sab, 60.9s.
(28) 3000m/u18: 1, Salesnella Gabi, Sab, 11.59.4s. 2, Estertika Loveuna Stephen, Sab, 12:06.1s.
(28) High Jump/u15: 1, Rallesty Ozztey Onduk, Sab, 1.52m.
(28) Triple Jump/u18: 1, Ana Lydia Tinggi, Sab, 11.37m. 2, Merrey Gabili, Sab, 11.20m. 3, Heysa Marsa Japiring, Sab, 11.05.
(29) Triple Jump/u15: 1, Nurul Atiqah Sukur, Sab, 11.02m.
(29) 5000m Walk: 1, Shellvi Koh Swee Chin, Sab, 16:38.4s.

30 April - 01 May, Ipoh: Perak Open 2011

Men
(30) 100m: 1, Mohd Noor Imran, Joh, 10.82s. 2, Md Ikhwan Nor, Ter, 10.90s. 3, Rayzamshah Sofian, 10.95s. 4, Harith Ammar Sobri, 11.03s.
-Semifinals: 1s3, Md Ikhwan Nor, 10.92s. 
-Junior: Nikson Kennedy, Sar, 11.04s.
(01) 200m: 1, Md Ikhwan Nor, 21.57s. 3, Nor Azizi Ariffin, 22.35s.
-Semifinals: 1s1, Md Ikhwan Nor, 21.82s. 2s2, Nor Azizi Ariffin, 22.19s.  
(01) 400m: 2, M. Parthiban, 49.50s. 3, Moh Harmizi Arobi, 49.93s. 4, S. Mathialagan, Joh, 50.30s.
(30) 800m: 1, S. Mathialagan, Joh, 1:55.43s. 2, M. Parthiban, 1:56.69s. 3, Adison Tuah, 1:59.31s.
(01) 1500m: 1, Mohd Jironi Riduan, Sar, 4:00.31s. 3,  Nik Hafiz Nik Mohamed, Kel, 4:07.36s. 4, Nik Fakaruddin Ismail, 4:13.12s. 5, VR Jeeventhiran, 4:15.44s.
(30) 5000m: 1, M. Vadivellan, Prk, 15:43.07s. 2, Nik Fakarudin Ismail, Kel, 15;54.44s. 3, Arul Thevar Muniandy, Sel, 15:56.80s. 
(01) 3000m STP: 1, Ahmad Luth Hamizan, 9:54.08s. 2, Md faizul Mohaideen, 10:02.59s. 3, Saranraj Sivamani, 10:05.25s. 
(01) 110mh: 1, Rayzamshah Sofian, Sab, 14.31s. 2,  Mohaswadie Mohamad, Ter, 14.94s. 
(01) 110mh/Junior (0.99): 1, Alif Ashraf Mohd Razali, 14.42s. 
(30) 400mh: 1, Baihaqi Razlan, 55.35s.
-Junior: 1, Md Firdaus Mazalan, 54.20s.
(30) High Jump: 1, Kavee Alagan, 2.05m. 2, Nauraj Singh, 2.05m. 3, Navin Raj, 2.05m.
(01) Long Jump: 1, Jen Chan, Guo, 7.36m. 2, Camillus David, 7.28m. 3, Josbert Tinus, 7.26m. 4, Lim Wooi Chew, 7.09m.
(01) Triple Jump: 1, Low Ka Loon, 14.54m.
(30) Shot Put: 1, Hafiz Hashim, Ter, 15.00.
(01) Discus Throw: 1, Hafiz Hashim, Ter, 38.80m. 2, Md Azwan Fahmi, 35.89m.
(30) Hammer Throw: 1, Azman Mohamad, Pah, 42.89m. 2, Ng Chee Chew, 39.66m. 3, Md Nizam Zuki, 38.09m.
(01) Javelin Throw: 1, Josmon Justin, Sab, 53.23m.
(01) 5000m Walk: 1, G. Umasuttan, 23:50.38s. 2, Muhd Syahmi Syukri, 24:02.31s. 3, Fakrul Anuar Fazimin, 24:46.13s. 4, Md. Afiz Firdaus Kamarazaman,  24:56.37s.

Women;  
(30) 100m: 1, Norjannah Hafiszah, Pen, 11.89s. 2, Yee Yi Ling, Prk, 11.96s. 3, Siti Zubaidah, Joh, 11.97s. 4, Siti Fatimah, Joh, 11.98s. 5, S. Komalam, Prk, 12.21s.
-Semifinals: 1s1, Siti Zubaidah, 12.08s. 1s2, Siti Fatimah, 11.98s. 2s2, S. Komalam, 12.25s. 3s2, Ng Khai Lee, Pen, 12.62s. 1s3, Yee Yi Ling, 11.95s. 2s3, Norjanah Hafiszah, 12.47s.  
(01) 200m: 1, Nurul Sarah Abdul Kadir, Mal, 25.04s.  
(01) 400m: 1, Noor Hazwanie Norizan, Sel, 58.02s. 2, Norrohida Baidawi, Sar, 58.83s.
(01) 1500m: 1, Noor Amelia Musa, 4:57.78s.
(30) 3000m: 2, Melinder Kaur, 10:37.94s. 
(01) 3000m STP: 1, Melinder Kaur, 11:11.96s. 
(01) 100mh: 1, Raja Nursheena, 14.15s. 2, Ku Minirah Zamzuri, 15.01s.
(30) 400mh: 1, Leong Ann Gee, Sel, 66.85s.
(01) High Jump: 1, M. Shandiyani, 1.72m. 2, Puteri Nur Liyana, 1.70m.
(01) HJ/Junior: Yap Sean Yee, 1.53m.
(01) Triple Jump: 1, Noor Amira M. Nafiah, Prk, 13.14m. 2, Noor Shahidatun Nadia, Ked, 12.36m.  -Junior: 1, Lily Hartini Ahmad Zamri, 11.57m.
(01) Long Jump: 1, Ng Khai Lee, Pen, 5.60m. 2, Noor Shahidatun Nadia, Ked, 5.50m. 3, Noor Amira Nafiah, 5.27m.
(01) Shot Put: 1, Asrenny Asik, 12.52m.
(01) Hammer Throw: 1, Linda Tan, Prk, 36.21m.
(01) Javelin Throw: 1, Nadzirah Che Mat, 37.48m.
(01) Javelin Throw Junior: 1, Noraqilah Zubir, 36.25m.
(01) 5000m Walk: Elene Goh Ling Yin, 27:55.33s. 


01 May, Kota Kinabalu: Borneo International Marathon

Men
Marathon (Int'l): 1, Kiproris Moses Kiptoo, KEN, 2:31:19; 2, Daniel Koringo, KEN, 2:35:55; 3, John Kiprop Samoei, KEN, 2:40:02;
Marathon (MAS): 1, Fabian Osmond Daimon, 2:57:31;
Half Marathon: 1, Ramadass Muniandy, 1:18:41; 2, Ramasamy Ruburn Kumar, 1:19:08;

Women
Marathon (Int'l): 1, Susan Jemuthai Chepkwony, KEN, 3:34:09;
Marathon Veteran: 1, Mari Kauri, FIN, 3:34:40;
Half Marathon: 1, Eunice Nyawira Muchiri, KEN, 1:18:44;


Send correction and athletics results at info@adriansprints.com

                                       

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Athletics Entry Standards Olympic Games 2012

Entry standards for the Games of the Olympiad XXX in London has been released by the IAAF. In order to be entered in the Olympic Games Athletics competition, an athlete will be required to achieve the appropriate Qualification Standard in the event (s) in which he or she is entered. Qualification timeline are as below:

1) 01/01/2011: 10,000m, Marathon, Race Walk, Combined & Relay Events.
2) 01/05/2011: Start of the qualification period for all other event.
3) 02/07/2012: End of qualification period for relay teams.
4) 08/07/2012: Deadline for athletes to achieve the qualification standards.

The following is the entry standards of Athletics in 2012 London Olympics:

*click on white area to enlarge.

You may interested to read the following:

Entry Rules and Conditions click here
Official Time Table click here
Qualifying Walk Race  for 2012 London Olympics click here
Qualifying Marathon Race click here

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Thailand Open Track and Field Championship 2011 - Full Results

The 57th edition of Thailand open track and field championship was held at Thammasat University Stadium, Rangsit Campus in the district of Khlong Luong, approximately 40km from Bangkok city.

The strong foreign team including China, Kazakhstan, South Korea, Chinese Taipei, Malaysia, Indonesia, and the Philippines took part at the four days championship that was slated during April 22 - 25, 2011. Major results are as follow:

MEN EVENTS

100m: 1, Watchara Sondee, THA, 10.61s. 2, Kim Kuk Young, KOR, 10.62s. 3, Mohd Fadlin , INA, 10.66s. 200m: 1, Benjarong Chairat, THA, 21.42s. 2, Leung Ki Ho, HKG, 21.43s. 3, Liu Yuan-Kai, TPE, 21.72s. 400m: 1, Qin Jian, CHN, 47.20s.

5000m: 1, Umyot Kit-Udom, THA, 15:37.41s. 10,000m: 1, Sanchai Namket, THA, 32;28.61s.

110mh: 1, Jumrus Rittidet, THA, 14.25s.  400mh: 1, Chen Chieh, TPE, 51.62s. 3000M STP: 1, Sanchai Namket, THA, 9:36.50s.

High Jump: 1, Pramote Poom-Urai, THA, 2.05m.

Long Jump: 1, Lin Ching-Hsuan, TPE, 7.57m. 2, Piskun Yevgeniy, KAZ, 7.49m. 3, Theerayuth Pilakong, THA, 7.48m. Triple Jump: 1,Chettykbayev Yevgeniy, KAZ, 16.36m. 2, Theerayut Philakong, THA, 16.18m. 3, Mohd Hakimi Ismail, MAS, 16.00m.

Shot Put: 1, Chatchawal Polyeam, THA, 17.19m. Discus Throw: 1, Wang Yao-Hui, TPE, 52.86m. 2, Kwanchai Namsomboon, THA, 52.86m. 3, Wansawang Sawasdee, THA, 49.37m. Hammer Throw: 1, Tantipong Petchchaiya, THA, 57.25m. 2, Yongcharos Kanju, THA, 54.27m. 3, Ekkachai Maneephancharoen, THA, 50.80m. Javelin Throw: 1, Waruna Lakshan Dayata, SRI, 72.80m. 2, Chung Cheng-Hung, TPE, 69.36m. 3, Huang Shih-Feng, TPE, 67.36m.

4x100m: 1, South Korea 'A' Team (Kim Min-kyun, Juen Duck-hayng, Kim Kuk-young , Lee Hee-nan), 39.73s. 2, China Team, 40.06s. 3, Royal Thai Air Force Team, 40.39s. 4x400m: 1, RTAF Team, 3:12.48s.

Decathlon: 1, Rifat Artiov, UZB, 7.175p. 2, Pongpat Angkaew, THA, 5.751p. 3, Booket Salon, THA, 5,691p. 

WOMEN EVENTS

100m: 1, Nongnuch Sanrat, 11.81s. 2, Jiang Shan, CHN, 11.96s. 3, Pimpika Kannikom, THA, 12.09s. 200m: 1, Jiang Shan, CHN, 24.04s. 2, Tassaporn Wannakit, THA, 24.50s. 3, Ampaporn Songkua, THA, 24.99s. 400m: 1, Chen Yanmei, CHN,53.35m. 2, Tang Xioaoyin, CHN, 54.06s.

800m: 1, Zhang Xiaojun, CHI, 2:10.47s. 2, Shanika Samanmalie, SRI, 2:10.67s. 3, Aye Aye Than, MYN, 2:10.70s. 1500m: 1, Zhang Xiaojun, CHN, 4:20.61s.

5000m: 1, Shanika Samanmalie, SRI, 17:42.45s. 10,000: 1, Natthaya Thanaronnawat, THA, 36;34.58s.

100mh: 1, Wu Shui Jiao, CHI, 13.51m. 2,Dipna Lim, SIN, 14.58s. 3, Panida Rattanachan, THA, 14.68s. 400mh: 1, Alexandra Kuzina, KAZ, 58.05s.

High Jump: 1, Wanida Boonwan, THA, 1.81m. 2, Nuengruethai Chaipetch, THA, 1.75m. Pole Vault: 1, Sukanaya Chomchuendee, THA, 3.50m.

Long Jump: 1, Marestella Torres, PHI, 6.32m. 2, Dariya Ahmedova, UZB, 6.27m. 3, Thitima Muangjan, THA, 6.14m. Triple Jump: 1, Thitima Muangchan, 13.52m. 2, Anna Bondarenko, KAZ, 13.42m. 3, Tran Hue Hoa, VIE, 13.05m.

Shot Put: 1, Wan Lai Chi, SIN, 14.05m. 2, Juthaporn Krasaeyan, THA, 13.30m. 3, Evgeniya Manushikina, UZB, 13.02m. Hammer Throw: 1, Tan Song Hwa, MAS, 58.60m (NR). 2, Sung Hsin-Yi, TPE , 51.60m. 3, Rujira Kowangchai, THA, 47.64m. Javelin Throw: 1, Natta Nachan, THA, 50.40m. 2, Rosie Villarito, PHI, 49.21m. 3, Chen Hsing-Yi, 49.21m.

20,000m Walk: 1, Kay Khine Myo Tun, MYN, 1:52:42s. 2, Thanaporn, THA, 2;01:04s (NR).

4x100m: 1, Thailand National Team (Tossaporn Wannakit, Neeranuch Klomdee, Phatsorn Jaksunin, Nongnuch Sanrat), 44.98s. 2, China Team, 45.97s. 3, Rajabhat University of Surat Thani Team, 46.96s. 4x400m: 1, RTAF Team, 3;51.60s.

Heptathlon: 1, Wassana Vinatho, THA, 5,018p.

# Full Results click here

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Geoffrey Mutai 2:03:02 The Fastest Marathon Time on Earth, But Not World Record !

Yes it was an extraordinary performance! Geoffrey Mutai of Kenya has recorded the fastest marathon time of all time when he crosses the Boston Marathon's finishing line at 2:03:02s on April 18, 2011.

However, it's not a world record because Boston is not included  in the IAAF lists of suitable course for recognition of a record. The time is 57 seconds faster than the official world record of 2:03:59 set by Ethiopia's Haile Gebrselassie at Berlin in 2008.

There was speculation that the runners on the course had been aided by a tailwind. But I believe that the main factors that accelerate the race was the "decrease of elevation" between the start and finish. The race starts at 490 feet in elevation and finishes at 10 feet. Thus, Boston Marathon had a net decline in elevation of 480 feet or 104 metres in which obviously over of the permitted elevation of 42 metres or more correctly one metre in a thousand (1m per km).

Start - Finish Elevation of Boston Marathon

One of the interesting facts about the course of Boston Marathon is that the significant drop in elevation at the first 2 km. Well, the runners would start with a gear two speed (of course in control) and less hard work of acceleration is needed!

Boston Marathon was started in 1897 with 18 participants but now attracts 26,895 'qualified' runners.

Geoffrey Mutai's 2:03:02 (World best) video
 

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The Fastest Football Player of All Time

Everyone know that Usain Bolt is the fastest human being on earth as he hold the fastest time over 100 metres in 9.58s, or if intelligent people say "the century dash is not based on pure speed it's speed + speed endurance", then that's fine but no one has ever run faster than Bolt at 30m, 50m or 70m distances. Although the U.S sprinter Tyson Gay has beaten him in their last face-to-face meet but that's another story.

Okay in general the word "football"  refers to American Football, and for many countries outside Americas it usually means Soccer, Rugby Union etc.. let's back to question who the heck is the fastest footballer of all time? who would you pick Cristiano Ronaldo? Lionel Messi? Bryan Habana? Toderai Chavhanga? Deion Sanders? Chris Johnson?.... so many rumors out there saying how quick and fast they are but we're still not sure whether those arguments were true, but official timing revealed everything.

"BULLET" BOB HAYES !!

        

Without any doubt "Bullet" Bob Hayes is the fastest footballer of all time. He was a world record holder at 60 yards (5.9s), 100 yards (9.1s) and recorded a 9.91s (w) at 100m on chewed-up cinder track during the SF of the 1964 Olympics, where he later became the Olympic champion. He anchored the USA 4x100m's  quartet to gold medal and recorded a (split) time of 8.6s (FAT 8.84s), which is the fastest time ever recorded at 100m until Asafa Powell's 8.72s (4x100m final) in Beijing. In NFL, he changed the way football was played by introducing world class speed at the wide receiver position for Dallas Cowboys back in 1960's and early 1970's. He died in 2002 at 60.

For living football player, I would pick Trindon Holliday of USA, the 5"5 (1.65m) guy who run the 60m and 100m in 6.54s and 10.00s respectively and won the silver medal at the 2007 USA National Championship (just behind Tyson Gay). He however opted to not compete in the World Athletics championship in Osaka because he would begin the football season with LSU Tigers. He also run a 4.21s in 40y and has a vertical jump's record of 42".

Trindon Holliday has a PB of 10.00s at 100m with 1.65m tall

The other top 6 fastest footballers, with their positions and personal records would be;

> Renaldo Nehemiah (Wide Receiver): A former WR holder at 110mh (12.93s)
> Willie Gault (Wide Receiver): 1983 World champion in 4x100m, 10.10s at 100m
> Jacoby Ford (Wide Receiver): 4.28s at 40y, 6.51s at 60m, 10.01s in 100m
> Jeffery Demps (Running Back): 6.53s at 60m, 10.01s at 100m
> Chris Johnson (Running back): 4.24s at 40y, 10.32 at 100m
> Clifford "C.J" Spiller (Running Back): 6.67s at 60m, 10.22s at 100m

*List is not a ranking.
*40 yards times were taken with NFL standard time trials system, with both reaction time and wind gauge not used.

I don't have any list for Soccer because in my opinion the players like Cristiano Ronaldo, Lionel Messi, Arjen Robbin, Theo Walcott, Thierry Henry, Robin Van Persie, Wayne Rooney, Ryan Giggs, Michael Owen, are not even as fast, as quick, and as strong as most of the NFL players. Even Cristiano Ronaldo may not seem to run below 11.00 (FAT) ? And there is no evidence that players from other Rugby leagues could have done better especially in speed and quickness.

Recommended readings: 
National Football League Top 100: Nfl's Greatest Players 
Who's Better, Who's Best in Football?: Setting the Record Straight on the Top 60 NFL Players of the Past 60 Years
The Perfection Point: Sport Science Predicts the Fastest Man, the Highest Jump, and the Limits of Athletic Performance

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MAAU Grand Prix 2011 - 1st Series - Full Results

The first series of 2011 MAAU / KOAM Athletics Grand Prix was held in Friday (April 08, 2011) at the National Sports Council training track. A total of 15 events contested at the half-day meeting which saw hammer thrower Tan Song Hwa surpassing the SEA Games qualifying mark 54.12m. She threw the iron ball at a distance of 54.80m. Meanwhile, despite recorded a fast time 47.37s in the 400m, P. Yuvaaraj was just shy of the SEA Games standard 47.35s but it's sufficient to qualify for the Asian Championship in Athletics in Japan. Full Results are as follow:

MEN EVENTS

100m: 1, Mohd Zabidi Ghazali, 10.86s, 2, Mohd Ikhwan Noor, 10.88s. 3, Ambrose Anak Jilom, 10.91s. 4, Azneem, Maldives,11.11s. 5, Hisyam Alias, 11.26s. 6, Alif Hussin, 11.47s.

400m: 1, P. Yuvaaraj, 47.37s. 2, Harmozi Arobi, 49.11s. 3, Saaid, Maldives, 49.34s. 4, Amran Raj Krishnan, 49.86s. 5, Mohd Azri Kadir, 51.04s. 6, Abdul Azlan, 51.11s. 7, Mohd Shafezee, 51.45s. 8, M. Fairol Nazim, 51.75s.

800m: 1, S. Mathialagan, 1:58.35s. 2, Parthiban, 1:59.90s. 3, S. Shivashankaran, 2:00.80s. 4, Eddison Roy, 2:00.88s. 5, Sathi Muniandy, 2:04.99s. 6, Nik Hafiz Nik Mohamad, 2:10.15s. 7, Uthentharan Muniandy, 2:11.76s. 8, S. Parameswaran, 2:17.49s.

110m Hurdles: 1, Rayzam Shah Wan Sofian, 14.25s. 2, Muhd Ajmal Aiman Mat Hasan, 14.35s. 3, Mohd Rohaizad Jamil, 14.61s. 4, Mohaswadie Mohamad, 14.86s. 5, Norazizi Ariffin, 14.99s. 6, Isaufi Illias, 15.58s. 7, Shahrul Radhi, 16.71s.

5000m: 1, R. Venugopal, 15:49.67s. 2, Ahmad Luth Hamizan, 15:52.70s. 3, Nik Fakaruddin Ismail, 15:58.86s. 4, Shahruddin Hashim, 16:01.56s. 5, Yusuf, Medan, 16:02.09s. 6, Arul Thevar, 16:22.53s. 7, S. Sivamanagoran, 16:33.32s. 8, S. Dekeeshgaraaren, 16:35.17s. 9, P. Jenathanani, 16:53.66s. 10, Arjun, Medan INA, 17:00.17s.

10,000m Track Walk: 1, Lo Choon Sieng, 44:33.24s. 2, Mohd Khairi Harith Harun, 47:42.35s. 3, Umar Sultan, 49:07.11s. 4, Mohd Azizi Anuar, 49:36.49s. 5, Wan Arif Wan Husin, 49:49.49s. 6, R. Thirukumaran, 50:07.50s.

High Jump: 1, Kavee Alagan Anpalan, 2.10m. 2, Ahmad Najwan Aqra Hussaim, 2.05m. 3, Nauraj Singh Randhawa, 2.05m. 4, Navin Raj Subramaniam, 2.00m. 5, Mohd Azly Ghazali, 1.90m. 6, Mohd Firdaus Mat Anuar, 1.90m. 7, Darvin Raj, 1.90m. 8, Prakash Krishnan, 1.85m.

Pole Vault: 1, Mohd Fahme Zamzam, 4.20m. 2, Mohd Faizul Mohd Lazim, 4.10m. 3, Iskandar Alwi, 4.00m. 4, Muhd Humaidi Abdullah, 3.60m.

Long Jump: 1, Mohd Hakimi Ismail, 7.21m. 2, Jen Chan Guo, 7.19m. 3, Mohd Fahmi Meslan, 7.14m. 4, Mohd Syahrul Faiz Abd Jabal, 7.10m. 5, Loh Kah Loon, 6.84m.

Shot Put: 1, Mohd Hafiz Hashim, 15.07m. 2, Mohd Alif Hanif Mohd Afandi, 14.10m. 3, Shahrin Selamat, 13.49m. 4, Mohd Ziyad Zulkefli, 12.94m. 5, Mohd Khairul Anuar, 11.19m. 6, Zamri Mat Yunus, 11.09m. 7, Shamsuddin Ismail, 10.46m.

WOMEN EVENTS 

100m: 1, Norjannah Hafiszah Jamaluddin, 11.93s. 2, Siti Fatimah Mohammad, 11.95s. 3, Yee Yi Ling, 12.00s. 4, Komala Shally, 12.21s. 5, Nurul Sarah Abdul Kadir, 12.33s. 6, Chiew Hui Lian, 12.94s.

400m: 1, Noraseela Mohd Khalid, 55.93s. 2, Noor Haswanie Norizan, 58.59s. 3, Nurul Assikin Md Rashid, 59.46s. 4, Nurul Faizah Asma Mazlan, 59.75s. 5, Norrohida Badawi, 59.81s. 6, Siti Rohayu, 68.92s.

800m: 1, K.Ganthimanthi, 2:20.33s. 2, Nik Norzulaili Nik Wil, 2:35.20s. 3, Nik Noramalina, 2:41.46s. 4, Sri Suganya, 2:54.01s.

10,000m Track Walk: 1, Norliyana Mohd Rusni, 55:41.54s. 2, Soon Gie Chee, 56:34.42s. 3, Siti Hanisah, 1h 03:16.01s. 4, Loh Chooi Fern, 1h 03:34.15s.

High Jump: 1, Wong Boon Syian, 1.73m. 2, Norliyana Kamaruddin, 1.70m. 3, Shandiyani Mahendran, 1.70m. 4, Yap Sean Yee, 1.60m. 5, Wan Sutika Shukri, 1.50m.

Triple Jump: 1, Nor Amira Mohamad Nafiah, 12.92m. 2, Norina Damneon, 11.94m. 3, Ramiza Syaki, 11.26m.

Hammer Throw: 1, Tan Song Hwa, 54.80m. 2, Casier Reene Kelly Lee, 49.37m. 3, Patria Pang Mei Chin, 48.50m. 4, Noraida Syuhada Nordin, 34.74.

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Malaysian Athletics Results No 1, 2011: Asian 20km Race Walk, Perak Games VI, Sarawak Juniors

Malaysian Athletics Results 2011-1
Compiled by Jad Adrian, T&F Statistician 

14-16 January, Serdang
Men
(15) 400m: 1, Muhamad Yunus Lasaleh, 50.3;
(16) 5000m: 1, Mohd Jironi Riduan, 15:57.7;
(15) LJ: 1, Mohd Syahrul Faiz, 7.01;
(14) TJ: 1, Ahmad Firdaus Salim, 14.87; 2, Mohd Syahrul Faiz, 14.35;
Women
(14) 800m: 1, K. Gantimanthi, 2:28.6;

27 February, Melbourne: 15km run
Women
2, Sarah Sulaiman Ch’ng , Pen, 1:02:24s

06 March, Cheras: ASEAN Team Walks Championships
-teams from 2 countries only, MAS and SIN -
Men / 10,000m: 1, Mohd Afiz Firdaus Kamaruzaman, 52:50; 2, Mohd Azizi Anuar, Kel, 54:52; 3,
Edmund Sim Soon Chye, SIN, 55:34;
Women / 3,000m: 1, Elena Goh Ling Yin, Kul, 15:33; 2, Song Gie Chee, pen, 16:06; 3, Serene
Seah Gie Chee, SIN, 18;13;

6-7 March, Kota Kinabalu
-schools champs, hand times-
Boy
(6) 100m: 1, Sebastian Lee, Sab, 10.6; 2, Asif Farhan Asrhad, Sab, 10.7 (sf 10.6);
(7) 200m: 1, Sebastian Lee, Sab, 22.0;
Girl
(6) 100m: 1, Stefbilce Sandy Stephen, 12.1; 2, Jarmella Washif, 12.5;

13 March, Kuala Lumpur: Bareno Half Marathon
Men
Open: 1, Moses Kipkorir Kiptoo, KEN, 1:06:50; 2, Mok Ying Ren, SIN, 1:08:18 (NR*); 3,
Kupchumba Kiprop, KEN, 1:09:26; 4, Johnson Kipsosgei, KEN, 1:13:56; 5, Mohd Hanafy Anas, MAS, 1:14:51; 6, Ahmad Lamchannak, MOR, 1:15:43; 7, Jason Paul Lawrence, NZL, 1:18:34; 8, Mark Williams,  GBR, 1:18:56 (1st Veteran / over 40) … Casey Lim Khon Seng, Kul/MAS, 1:21:30 (2nd Veteran / over 40& 1st MAS Veteran); …Khor Ngee Leong, 1:22:57 (1st Senior Veteran);
*pending for confirmation of the course' actual distance (course status- probably short course / 20.7km)
Women
Open: 1, Noor Amelia Musa, Kul, 1:29:18; 2, Koh Leng Leng, SIN, 1:35;55 (1st Veteran / over 35);

13 March, Nomi Japan: Asian 20km Race Walk Championships
-results of Malaysian athletes at the champs + official intermediate times at 10km in the
brackets-
Men
11, Lo Choon Sieng, Mal,1:28:04 (42:43); 17, Teoh Boon Lim, Pen, 1:29:27 (43:40); 42,
Theyagason Dhiban Raj, Nse, 1:36:24 (45:41);
Women
24, Norliana Mohd Rusni, Kel, 1:51:34 (54:47);

13 March, Kuala Lumpur (time trials)
Men
100m: 1, Latif Nyat, Joh, 10.7;
200m: 1, Baihaqi Razlan, Ter, 21.7;
Women
LJ: 1, Noor Amira M.Nafiah, Prk, 5.79;

17-18 March, Ipoh: Perak Games VI
Men
(17) 10,000W: 1, Muhamad Syahmi Mohd Syukri, Prk, 50:02.2;
(17) LJ: 1, Mohd Hakimi Ismail, Prk, 7.43;
(17) HT: 1, Ng Chee Chew, Prk, 36.73;
(18) 20000W: Muhammad Syahmi Mohammad Syukri 1:45:01.04;
(18) TJ: 1, Mohd Hakimi Ismail, Prk, 14.96;
(18) DT: 1, Firdaus, Prk, 34.59;
Women
(18) 5,000W: 1, G. Sonnia, Prk, 29:50.45;
(18) TJ: 1,Nurul Adilla Syafika Zunnika 11.07;
(18) HT: 1, Linda Tan Ling Hwa, Prk, 33.21;

March 24, Hong Kong: International Marathon
Men
32, Shaharuddin Hashim, Kul, 2:37:40;

April 02, Kota Kinabalu: UMS Open
Men
400m: 1, Anchois Aaron, Sab, 50.3;
110mh: 1, Rayzam Shah Wan Sofian, Sab, 14.7; 2, Ngu Chee Yan, 15.1;
Women
400m: 1, Merlina Uganis, Sab, 61.9;
TJ: 1, Nurul Atiqa Sukur, Sab, 10.73;

2-3 April, Kuching: Sarawak Juniors
Men
(2) 100m: 1, Amrose Jilom, Sar, 10.8;
Women
(02) TJ: 1, Kee Siew Lian, Sar, 11.00;
(02) HJ: 1, Kee Siew Lian, Sar, 1.54;
(02) DT: 1, Ngu Mee Zing, Sar, 36.15;
(02) SP: 1, Ngu Mee Zing, Sar, 11.86;

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Malaysian Records in Athletics as at 31.12.2010

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)

Remarks

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".

ADI ALIFUDDIN HUSSIN Shot Put 17.38m
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

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Southeast Asia Athletics 2010 Rankings and Analysis

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.

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

Proper technique is fundamental for athletes to success in any sports. Good sprinting technique allows athletes to move quicker and more efficient. Conversely, poor sprinting technique results in poor running mechanics, increases braking action that subsequently limit the performance potential. Maurice Green once said perfecting sprinting technique would help a sprinter running faster with less energy.

SPRINTING TECHNIQUE 

CHARLIE FRANCIS

Ben Johnson's former coach, Charlie Francis (1948-2010) defined "sprint position" (technique) 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.

SCOTT M. PHELPS

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.

TOM TELLEZ

A coach of champions at "all levels of track competition", i.e., college-level champions to World and Olympic champions (e.g., Carl Lewis, Michael Marsh, and Leroy Burrell). According to Tellez, sprinting is a natural thing where an athlete must allow his or her body to work naturally. Tellez mentioned the following sprinting tips and techniques:

• "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 a 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:

 

ADRIAN FACCIONI 

A special review from a speed and conditioning consultant, Adrian Faccioni on the sprinters trained under 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.

SPRINTING GUIDELINES: MYTHS AND TRUTH OF THE ARMS & STRIDES

 

Arm Swing

Arm swing plays important roles in sprinting. Proper arm swing is necessary to counterbalance the rotary movement of the legs, or otherwise, stride frequency etc. would deviate from ideal. 

• The arms should swing from the chin level, moving up and down in a more synchronized manner with the front and back swings. 
• Elbow angle: 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.  Keep the elbows locked and arms short is a good idea to encourage a faster arm swing.

Stride Length

Stride length, or more correctly called "step length" (measured from toes-to-toes of the same leg) must be proportional to the leg's length of a sprinter (not that the bigger is better). Logically, taller sprinters would have longer stride length, but not always the case - depend on his/her "strategy." 

• It is not a good idea recommending male sprinters to run the 100m in 45 strides, just because you have heard world sprinters complete the 100m in 45 strides.
• The best example was Tim Montgomery who has a personal record of 9.78s, taking 48 strides to run the 100m. Other examples are: Walter Dix (9.92s / 48 strides), Kim Collin (9.98s / 48 strides), Michael Frater (9.97s / 48 strides), Trindon Holliday (relatively short sprinter, 5'4", 10.00s / 50 strides) and many more. 
• Usain Bolt took 41 strides in Berlin (9.58s) but he is 6'5" and has longer legs.

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

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

The topic of stride length vs frequency has always been a subject of debate. Research have shown that optimal stride length for maximal speed in sprinting is between 2.3 – 2.5 times of the athlete’s leg length. Given a leg length of 1.0-m,  one should consider a stride length (at maximal speed) not longer than 2.50-m. Would you automatically lose to taller sprinters? (like Usain Bole, whose stride length is 2.80m) not really, stride frequency comes into consideration! 

Stride Frequency

Stride frequency or more correctly "step frequency" is the number of steps taken per second. Therefore, the unit for step frequency is in Hz. Stride frequency depends on leg length. If an athlete attempt to take longer stride, reduced turnover (leg speed) should be expected (maybe not good). 

• Over-striding will create a decelerative force and slows the movement. Attempt to change stride length and frequency must occur by considering adjustments in overall mechanics and force production (such as running technique and relaxation).
• Stride frequency may be increased (by reducing stride length) in order to sprint faster. Example, Ben Johnson (height: 1.78m) applied this strategy by adding his total number of strides from 45 in 1987 (World champs) to 46 in 1988 (Olympics), in order to run 9.79s. Not that he torn his hamstring several weeks before the Olympics, and likely affected his training regime. Other athletes such as Tim Montgomery (also 1.78m height) took shorter stride length (48 total strides in 100m) when he ran 9.78s, breaking Maurice Greene's world record of 9.79s in 2002.

What is important to note is that world-class male sprinters (sub 10.10s) took 41 to 50 strides (not necessarily 45) to complete the 100m race, which is basically dependent on a sprinter's leg length and strategy. Importantly, stride length and frequency must be trained in the expense of retaining proper sprinting mechanics.

PRACTICE OF RUNNING FORM  

Here is a good video on teaching how to maximize running efficiency (video by expertvillage):

All in all, athletes must develop proper, efficient and consistent running mechanics in order to maximize sprinting performance. A slight asymmetry of movements may be acceptable. A coach must understand what is defined as good technique - there is no such thing as perfect technique in sprinting. The key is for you to understand what acceptable (ideal) and bad techniques are, so that proper interventions can be done. Incorporating better methods of training, ranging from technical and strength development are necessary.

Recommended readings:  
Speed Trap - Charlie Francis (Ben Johnson)
High Performance Sprinting 

The Art of Sprinting: Techniques for Speed and Performance
Lightning Fast!: Jamaica's Starts at the Beijing Olympics

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Athletics Development - Vern Gambetta

If you're coach or athlete or student or teacher  everyone who looking for the most effective methods and prescriptions for each facet of an athletes' physical preparation including:

> sports-specific demands analysis,
> work capacity enhancements,
> movement skills development,
> long - and short-term training program progressions,
> rest and regeneration techniques etc.


I would suggests to read this book: Athletics Development - The Art and Sciance of Functional Sports Conditioning. It's written by the World-renowned strength and conditioning coach, Vern Gambetta.


CONTENT

PART 1: ELEMENTS OF A TRAINING SYSTEM

Chapter 1: A Functional Conditioning Framework
Chapter 2: Factor Affecting Athletics Movement
Chapter 3: Sport-Specific Demands Analysis
Chapter 4: Options and Methods of Testing
Chapter 5: Strategies for Performance Training
Chapter 6: Program Planning and Fine-Tuning

PART 2: PHYSICAL CONTRIBUTORS TO PERFORMANCES

Chapter 7: Energy and Work Capacity
Chapter 8: Movement Aptitude and Balance
Chapter 9: The Critical Body Care
Chapter 10: Full-Spectrum Strength
Chapter 11: Integrated Power Training
Chapter 12: Linear and Multidimensional Speed
Chapter 13: Multiphase Performance Preparation
Chapter 14: Recovery and Regeneration

BOOK REVIEWS

Here are some review of users (at amazon) on the book;

Review 1: ...This book has great insight in the formation and development of training regimens mostly for elite athletes. However it does glance by initial training steps for the novice...

Review 2: ...The thing that makes this book so very exceptional is its seamless combination of the author's significant personal coaching experience and the state of the art in exercise and sports science...

Review 3: ...This book is a must read for coaches or anyone seeking to develop the total athlete. It is focuses mainly on the science of functional training methods but also details some great thoughts on coaching in general..

Recommended readings:

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Teddy Tamgho 17.91m Triple Jump - World Indoor Record (Video & Result)

Teddy Tamgho broke his own World indoor record in the Triple Jump on February 20, 2011 during the French national indoor championships in Aubiere.

The 21-year-old Frenchman leapt 17.91m and add one cm to the record he set when winning the World indoor title in Qatar, in March 2010.

Following are the full results and videos (17.91m & 17.90m in 2010):

RESULT:

17.91m (WIR)    1989      Teddy Tamgho
17.02m              1989      Yoann Rapinier
16.92m              1976      Karl Taillepierre
16.78m              1991      Gaetan Saku Bafuanga
16.57m              1977      Colomba Fofana
16.54m              1988      Harol Correa
16.39m              1986      Jules Lechanga
15.62m              1983      Davy Manga

Teddy Tamgho 17.91m New World Indoor Record


Teddy Tambgo 17.90m World Indoor Record (2010)


Results & photo courtesy of Federation Francaise d'Athletisme

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