2nd USM Open Relay 2011: Events, Prizes Money, Entry Form

RM 19,000.00 to be won in this athletics meet and you might think it will be a long distance (road) event as the total prize money seems "illogical" for track and field in Malaysia.

But yes, it is a track event that offers the highest prizes money in the history of Malaysian athletics.

The 2011 USM Open Relays is an annual "Relays Gala" that will be held at the USM (University Science Malaysia) stadium in Penang, all-day (8.00am - 10.00pm) on the February 12, 2011.

There will be seven categories offered in the meet that restricted the entries to the local athletes only.

Events, prizes money and entry fees are as follow:

1) CHILDREN (12y and below):
> Events: 4x50m and 2x100m.
> Prizes: 1st RM 100, 2nd RM 80, 3rd RM 60.
> Entry: RM 15.

2) JUNIOR (19y and below):
> Events: 4x200m, 4x800m, 4x100m mixed, Medley 200m-200m-400m-800m.
> Prizes money: 1st RM 150, 2nd RM 130, 3rd RM 110
> Entry: RM 40

3) INSTITUTION OF HIGHER LEARNING (IPT):
> Events: 4x200m, 4x800m, 4x100m mixed, Medley 200m-200m-400m-800m.
> Prizes money: 1st RM 180, 2nd RM 150, 3rd RM 120
> Entry: RM 50

4) OPEN:
> Events: 4x200m, 4x800m, 4x1600m, 4x100m mixed, Medley 200m-200m-400m-800m.
> Prizes money: 1st 320, 2nd RM 250, 3rd 180
> Entry: RM 70

5) JUNIOR VETERAN (39-49y):
> Events: 4x800m, Medley 200m-200m-400m-800m.
> Prizes money: 1st RM 220, 2nd RM 170, 3rd 150
> Entry: RM 60

6) SENIOR VETERAN (50y and above):
> Events: 4x800m, Medley 200m-200m-400m-800m.
> Prizes money: 1st RM 220, 2nd RM 170, 3rd RM 150
> Entry: RM 60

7) INTERDESA (Restricted to USM student):
> Events: 4x100m Mixed, Medley 200m-200m-400m-800m.
> Prizes money: 1st RM 120, 2nd 110, 3rd RM 100
> Entry: RM 20

Download the entry form here: Malay version, English version

Information and photo courtesy of official website USM Open Relays 2011

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Usain Bolt Unveils His Secret on MY STORY

I've written about some interesting facts about Usain Bolt but here is the real story about Usain Bolt being the fastest man on the planet.

In the 2008 Olympics in Beijing, Bolt shaken the full-capacity bird's nest stadium by smashing three world records, in the 100m (9.69s), 200m (19.30s) and 4x100m (37.10s).

And, it was said to be almost impossible to run below the 9.60 in the 100m, but Bolt lowered again his incredible 9.69s to an unbelievable 9.58s during the 2009 IAAF World Championship in Athletics in Berlin. A few days later, Bolt destroyed his own 200 metres' world record 19.30s to an amazing 19.19s....

> get one MY STORY to continue reading ...

And then the conclusion is this man is the greatest sprinter of all-time or the King of Sprint for real!. Click on the photo or here to make an order.

Recommended stuff of Usain Bolt:

.... .... ....

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Top 10 Track and Field Stories in 2010

Happy New Year 2011 to everyone. I would like to thank to all the readers of AdrianSprints.com, which has been steadly increasing and contributed about 60,000 hits throughout the 2010. I wish you all the very best in your commitments and dreams in 2011.

This year will be interesting as the IAAF World Championship in athletics will continue to crown the world champion titles to athletes during its 12th edition. This Championship will be held in Deagu, South Korea from August 27 - September 04. Apart from that, we also have the biggest multi-sports event this year, the World University Games (Universiade) that is scheduled on August 12 -23 in Shenzhen, China.

In Asia level, Asian Championship in Athletics (ATF) is scheduled on July 07-10 in Kobe, Japan. But before that, Indonesia will be the host for the bi-annual Southeast Asian Games, SEA Games in Jakarta.

For Malaysian athletes, the best chance to beat the qualification marks for all above meets will be during the Malaysian Games (SUKMA) on June which is now upgraded as a senior games, thus became the biggest multi-sports event at the country.

With the continued support from you, we'll continue our effort in bringing the maximum coverage for these events and of course to provide much more useful information and news in 2011. Stay tuned with AdrianSprints.com. All your support is greatly appreciated

Following are the top 10 track and field stories during the 2010:

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

2) 15th AUG Chiang Mai 2010 - 100m & 400m Videos, Athletics Results Day 1 ( Part 1)

3) How Fast Can Cristiano Ronaldo Run in the 100m?

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

5) Interesting facts about Usain Bolt

6) 87th Malaysia Open Track and Field Championship 2010, Results Day 1 (Part 4)

7) Energy System In Track and Field

8) 14th Asian Junior Athletics Championship 2010

9) 15th AUG Chiang Mai 2010 - 100m & 400m Videos, Athletics Results Day 1 ( Part 1)

10) 400Meters: Indonesia VS Malaysia VS Philippines VS Thailand (All-Time Top Performers)

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Usain Bolt ‘Elected’ as the Greatest Male Sprinter of All-Time

Distribution of votes to pick 'the greatest sprinter of all-time'

Usain Bolt is ‘officially’ the greatest sprinter of all-time based on a one year survey of public opinion poll from January 01 - December 31, 2010 to pick the greatest sprinter in the history at a sport’s website, AdrianSprints.com which has its readers from more than 100 countries.

Usain Bolt outclassed seven others sprinters likes Asafa Powell, Ben Johnson, Bob Hayes, Carl Lewis, Jesse Owens, Maurice Greene, and Michael Johnson with an unanimous decision of 60% votes.

For the record, Bolt breaks 7 world records in the sprint events within 2 years, 2008-2009 and holds the current world records in the 100m, 200m and 4x100m. He became the first human to run below 9.70s and 9.60s in the 100m. He also won 6 gold medals at the Olympics and World Championships.

The winner of 17 gold medals at the Olympics and World Championships, Carl Lewis gets second-highest votes with 12.3%. Behind Lewis was a former world’s 100m record holder Asafa Powell in 7.4% votes. Powell has the most sub 10s 100 metres of all time with 65.

The most successful long sprints (200-400m) athlete ever, Michael Johnson gets 5.2% votes, the 4th highest. Johnson holds the world records in 400m and 4x400m and has the world best mark in 300m.

Meanwhile, this poll also gave the chance to the readers to pick their own athletes. Therefore, ‘others athletes’ crept into 5th place by a 4.5% votes. I guess that it must be the votes whether for Tommie Smith or Jim Hines or Linford Christie or Tyson Gay.

Jesse Owens who won 4 gold medals at the 1936 Olympics gets 3.5% votes. Merely behind Owens was Maurice Greene, who holds the current 60m world record. Greene had become the three-time world champion at 100m, and also has run 53 times sub 10s. He got 3.2% votes.

Ben Johnson, the man who shaken the world by his incredible 9.79s in the century dash back in 1988 Olympics, however ended up with 2.3% votes, and that's really underrated!

Finally, ‘bullet’ Bob Hayes, the 1964 Olympic champion who became the first man to break under 10s in any conditions, has got the lowest rating with 1.6% votes.

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Dynamic Stretching Improves Sprint Performance

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

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

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

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

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

Dynamic stretching

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

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

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

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

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

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

Our studies

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

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

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

For athletes, why considers dynamic stretching instead of static stretching? There are physiological reasons behind it, but in this short article we try to discuss a few. 

• Static stretching promotes compliance or gap in the tendon and muscles. This is especially when the duration of stretching is too long (e.g. sets of >30 secs). 
• This phenomenon is also called musculotendinous slackness, which reduces muscle stiffness. For a sprinter, stiffness is needed to optimize power production. 
• Reduced muscle stiffness may actually affects muscular contraction because of delayed electromechanical process or transmission of forces. 
• Hence, static stretching may compromise your muscles to perform maximally.

Meanwhile, improvement seen in sprint performance following the dynamic stretching is linked to specificity and readiness. 

• Dynamic stretching mimics most of actions seen in many athletic activities, including the qualities seen in sprinting. This simply includes the stretch-shortening cycle actions, like squat jumps, "pogo jumps" (toe taps), high knees (flexing and extension actions), and so on. 
• Other examples, like hamstring kicks (if done correctly) are also specific to leg swing movements during sprinting.
• These movements can promote readiness of the neuromuscular system that important for maximal performance.
• Furthermore, dynamic stretching can help increase core temperature to a greater extent than the static stretching.

Simply said, static stretching will shut down your nervous system and help to put you to sleep. So if you love static stretching do it during your cool down, not during the warm up. 

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

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

Photos: copied from notarunner.com & flex4fitness.com

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

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

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

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

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

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

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

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

Video Highlights

First Goal


Second Goal


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

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

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

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

THE 2010 TOP TEN MOST IMPRESSIVE PERFORMANCES IN ATHLETICS

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



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



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




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





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





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



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





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





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





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






THE 2010 TOP ASIAN ATHLETE

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





THE 2010 TOP NEW COMER

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





Sources/Credits:
1) Wikipedia  (athletes above)
2) IAAF Website (related athletes)

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

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

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

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

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

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

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

Following are the goals scored at the match

First Goal's Video


Second Goal's Video


Third Goal's Video


Video courtesy of RTM (linked from youtube.com)

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