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;


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