Plyometrics training using hurdles
Hurdles Jumps by Fendi
Wednesday, October 29, 2008
Friday, October 17, 2008
Commonwealth Youth Games - Pune, India
It has been a super long time since i last blog about our training matters. Has been travelling quite abit and no time to sit down to blog. Just came back from India, Pune from Commonwealth Youth Games. 2 sprinters went. Balpreet and Calvin. Both manage to enter up to semi finals. Calvin missed by 0.01s to the finals.
Balpreet Heats: 12.47s, semi: 12.37s
Calvin Heats: 10.94s, semi: 10.76s
After watching the 100m finals, I realised that running technique is really important. that is why I'm very particular in running mechanics. making sure drills and interval runs are done properly. Abeypitiyage Shehan Sadaruwan from Sri Lanka confirmed my statement. With close to perfection running technique, fantastic legs frequency and cycling action, with arms pumping vigoriously and relax at the same time. He is a class above all. He is not bulky, not very tall, doesn't look like a sprinter, but he ran 10.43s in the finals.
Balpreet Kaur Purba and Abeypitiyage Shehan Sadaruwan
Sunday, August 24, 2008
Strength Training
Let me share some of my basic exercises that I would require everyone to be able to execute it. Warming up in the gym, I will make use of the swiss ball to do body stabilizer exercises to activate and "wake up" the muscles. The clips below demonstrate 2 exercises that I've included in my warm up before strength training.
There are many variation to this swiss ball exercises, e.g. rolling to the left and right diagonally. Focus of this exercise is that you have to firm up your abs and core area, keeping your body straight like a plank and control your breathing, never hold your breath!
There are many variation to this swiss ball exercises, e.g. rolling to the left and right diagonally. Focus of this exercise is that you have to firm up your abs and core area, keeping your body straight like a plank and control your breathing, never hold your breath!
Forward Roll
Next is the Knees Tug in, same as the Forward roll, keeping abs and core area firm, movement is only from the legs, pushing the ball outwards and bringing it back with your knees tug in.
Knees Tug In
In between the exercises, we will do our stretching, focusing more on dynamic stretching, with more swings on the upperbody and legs. And we are ready for our strength training!
Saturday, August 16, 2008
Calvin's 100m race in the Olympics. Heat 7. As usual, very good acceleration , however overwhelmed by the Blacks....
Calvin Came in 6th in his Heats and ran a 10.73s with a headwind of -1.4m/s. Came in 1st from Portugal, Francis Obikwelu (10.25s, 2nd Obinna Metu from Nigeria(10.34s) and 3rd Walter Dix from USA(10.35s). Many people asked told me that Calvin needs more strength, more speed endurance, more power, needs to bulk up and many many more. He did 16.1s for his 150m, did 21.7s for his 200m. He can half squat160kg and bench 80kg. Could it be his technique? Or could it be his race model of the 100m? We found out some problems with his last 30m during the Singapore Open which is few days before he flew to Beijing. But I don't expect him to master the technique in such a short time. He is still a Junior and many more years to come. Lets hope he will represent Singapore in the Olympics as a qualifier and not as a wild card entry.
Many big Thank You to all the coaches and friends who are so concern about Calvin and my training method, all your valuable comments is greatly appreciated. I will do my best and produce more Champions!!
Many big Thank You to all the coaches and friends who are so concern about Calvin and my training method, all your valuable comments is greatly appreciated. I will do my best and produce more Champions!!