Lunges position, pushing forward using only front leg.
Just to share, some crazy ideas that I have about acceleration training. I've seen Patrick Johnson done a similiar drill like this. Inspired by him, testing on my athletes.
Friday, January 23, 2009
Tuesday, January 20, 2009
High Speed Drills - Step Overs
High Speed Drills
The step over drills is used in the high speed running phase in the 100m. I personally find that this technique is one of the most efficient way in order to sprint fast using the right muscle to do the right work. The hamstring is considered as a fast muscle and is suitable for carrying out task that requires fast movement. Therefore, making use of the anatomy of the body, we can speed up our recovery phase by smacking our heel to the butt fast.
As shown in the video above, Wynner ran through the equally spaced hurdles and simulating the stepping over action with the aid of the hurdles.
If we focus on his feet, you can see a cycling action with the feet , smacking from heel to butt and thus generating high velocity to drive the thigh forward, and feet going just over the knee of the opposite leg. It need not be a 90 degrees high on the thigh, I feel it would be a waste of time over driving of your knees. Just let your feet and let it serves as a guide, and step over your knees will be efficient enough for a nice "claw" to the ground.
Monday, January 19, 2009
The new season began with the SAA 1st Allcomers meet in Bukit Gombak Stadium, Centre of Excellence for Athletics. Events were as 2008, alternate events for different Allcomers. 100m races were held on the 10th Jan, and the 400m races were held on the next day.
The video below is the men 100m running under 11.0s and 11.0s - 11.5s category combined.
After breaking the 110m Hurdles record, Abdul Hakeem did his PB in the 100m sprints. Enjoy the video :)
These are the results:
1 1503 Poh, Seng Song 83 Wings Athletic Club 10.80s
2 1501 Abdul Halim, Abdul Hakeem 87 Wings Athletic Club 10.96s
3 1447 B Hanif, Izwan Firdaus 86 Swift Athletes Assn 11.03s
4 1256 Mohd Refunggi, Mohd Nasir 89 ITE11.11s
5 1445 Ayub, Shameer 84 Swift Athletes Assn 11.20s
6 1359 Foo, Aaron 92 Sengkang Sec Sch 11.38s
7 1274 Abdul Rashid Lim, Abdul Rahman 88 Nanyang Poly 11.43s
8 1332 Koh, Aaron 91 Raffles Institution (Jc) 11.83s
Sunday, December 21, 2008
Friday, December 19, 2008
Hakeem breaks 42-year-old national record at the 14th Asean University Games!
The 14th Asean University Games 2008 was held at Kuala Lumpur, Bukit Jalil Stadium, Malaysia.
Singapore sent a contingent of athletes from 20 over different sports to compete in this season's last competition.
Athletics events started from 15th to 18th December.
Results from the competition were up to expectation and Singapore AUG contingent morale was aroused by the smashing of the longest track record held in Singapore Athletics!
The 110m Hurdles national record was formally set by Osman Merican at the 1966 Asian Games in Bangkok with the timing of 14.76s, 42 years ago.
Abdul Hakeem erased the record book with his new national record of 14.45s, slashing the previous record by 0.31s!
Here are the results:
1st ROBANI HASSAN Malaysia 14.07s HR
2nd ABDUL HAKEEM ABDUL HALIM Singapore 14.45s
3rd SURIYA JUDASRI Thailand 14.55s
4th MOHD. ROHAIZAD JAMIL Malaysia 14.70s
5th MICHAEL VAUGHN F. MENDOZA Philippines 15.11s
6th CAHYO APIP DWI Indonesia 15.21s
7th ROBIN DARWIN TULIAO Philippines 15.37s
Singapore sent a contingent of athletes from 20 over different sports to compete in this season's last competition.
Athletics events started from 15th to 18th December.
Results from the competition were up to expectation and Singapore AUG contingent morale was aroused by the smashing of the longest track record held in Singapore Athletics!
The 110m Hurdles national record was formally set by Osman Merican at the 1966 Asian Games in Bangkok with the timing of 14.76s, 42 years ago.
Abdul Hakeem erased the record book with his new national record of 14.45s, slashing the previous record by 0.31s!
Here are the results:
1st ROBANI HASSAN Malaysia 14.07s HR
2nd ABDUL HAKEEM ABDUL HALIM Singapore 14.45s
3rd SURIYA JUDASRI Thailand 14.55s
4th MOHD. ROHAIZAD JAMIL Malaysia 14.70s
5th MICHAEL VAUGHN F. MENDOZA Philippines 15.11s
6th CAHYO APIP DWI Indonesia 15.21s
7th ROBIN DARWIN TULIAO Philippines 15.37s
Congratulations to Hakeem and hope he will smash his record again very soon!
Apart from Hakeem, our training group has another representative that went to the Games to participate in 4 x 100m, 4 x 400m and the 200m.
Melanie has been training since her secondary school days and competed in the national schools competition. Only when she was in Millennia Institute did she start to train seriously, and she trained 5 days a week before she entered University.
She showed vast improvement in her sprint work and strength, and for that she earned herself a place to compete during the IVP where she won the 200m race.
She was then selected for the AUG - and this being her 1st overseas meet representing the country and her university, she was eager and ready to perform well.
Although she did not manage to break her PB for this trip, it is always a great experience to race with athletes at different levels.
I believe she will learn a lot and this will not be her last overseas competition, there is still a long way to go.
Melanie has been training since her secondary school days and competed in the national schools competition. Only when she was in Millennia Institute did she start to train seriously, and she trained 5 days a week before she entered University.
She showed vast improvement in her sprint work and strength, and for that she earned herself a place to compete during the IVP where she won the 200m race.
She was then selected for the AUG - and this being her 1st overseas meet representing the country and her university, she was eager and ready to perform well.
Although she did not manage to break her PB for this trip, it is always a great experience to race with athletes at different levels.
I believe she will learn a lot and this will not be her last overseas competition, there is still a long way to go.
I hope this will encourage more athletes to believe in themselve and miracles do happen!