As far as training, google Clyde Hart, arguably the best 400 coach in the world. His runners have ranked #1 in the world 16 out of the last 21 years, are currently 1 and 3 on the all time world list and have won 3 of the last 4 Olympics (finishing second in the other) and 6 of the last 8 World Championships. Another of his athletes won the last World Championship (I wrote this In July of 2011). This is from a seminar of his.
Reach race speed as early as possible in first 50m cruise to 200m then accelerate steadily next 100m and hold form for last 100m
Workouts done to rehearse strategy called EVENT workouts
eg 3 x (350m rest 1min 100) 5min rest
or Event 300s
Which were run with first 50m very quick but then relaxing to go through first 200m and then the last 100 all out rest 10min between, shorten later to maybe 5min. Aimed to have consistent stride frequency and length for duration of race – not a longer stride at end, allow a shorter stride to just happen but maintain cadence.
Improved by Strength Endurance
Upper body strength from exercises like running arms with good form 5 x 15 each arm with 30s rest.
Off season: do two aerobic runs a week 20-45min max. This was for first 3 weeks mostly but off season was usually 6 weeks.
Longer reps 2 x 800m or 3 x 600m rest 15min
Common key workout In pre-season
3 x 350m rest 5min, later in season it becomes 3 x 350m rest 3min, each 50m at same speed.
One Speed workout was called 60 -40m
2 sets of 2 laps of 60m at 95% slow down 40m then pitter-patter jog 40m then 60m at 95% 40m slow down – pitter patter jog 40m. rest between sets 5min
Speed work often was 30, 40, 50, 60, 70 on bend with full recoveries
3 Gym sessions a week usually in morning from about 9am till 10am – over in an hour.
On any day sometime done Mon-Tue-Wed or spread out in week.
Weights is general all body work with short recoveries and usually 3 sets of 10, rest less than 1 min maybe 30 sec. No squats, no Olympic lifts, Also did good variety of core work eg 3 x 30m sit-ups 1 min rest Gym did not change in format throughout the season
No really heavy lifting, do lunges
Normal Warm up
4 laps jog straight – run bends
Drills 4-5 x 30m over a speed ladder with fast cadence. This Michael believed was significant effect on his turnover. These were done with a flatish footed contact not with feet pointing down and a quick recovery. Buildups sometimes for example 3 x 150m with each 50m quicker.
Competition Warm up
4 laps as usual
3 x 100m – first moderate, harder, fast with full recoveries
A few pre-race drills
At the Competition
Expect the unexpected
Train the mind to control the body in competition in the way that is wanted.
Sustained Speed work
60m & over was at 95% – never 100%.
Longer work was done for stimulus not for race pace rehearsal, so nearly all was at paces slower than race pace.
6 x 100m at 95% non-timed from standing start rest 5min
Better to undertrain than overtrain
- cones every 50m – beeper sounded at set intervals – athlete ran each 50m at same speed. – Be on the buzzer
- Standing starts
- Workouts done at times planned not faster – not slower.
Important not to go faster than predetermined targets even with 200s in 32s!!
Annual Plan: The program includes a plan that divides:
Off season – 6 weeks (first 3 weeks on grass)
The program is similar all year round:
Monday – Tempo 200s starting with more at 32s and progressing to less late in year in 25s
Tue – long reps starting at 2 x 800m progressing to 2 x 450
Wed – 350m reps x 2-3 – improving in speed
Thu- hills, speed or event specific
Fri – similar to Thurs
Sat – similar to Thurs
Coach needs to decide when to refresh base by going back slightly from quality to quantity even if just for a week or two mid-season, important not to take too much from base.
Powell, 30, will become the fastest man ever to run at Australia’s richest and most famous footrace in pursuit of the $40,000 first prize.
The three-time Olympic 100m finalist has been keen to test himself on the grass track at Stawell for many years, but injury and timing have precluded an appearance until this year.
“I’ve been ready to come down a couple of times over the past few years but I’m happy to say that this year will be the year,” Powell said from his home in Kingston, Jamaica.
Powell will also become the first 100m world record holder to run at Stawell in 62 years.
American Barney Ewell and Panama’s Lloyd LaBeach competed in the Gift in consecutive years at the beginning of the 1950s. In 1948 both jointly held the then hand timed world mark at 10.2 seconds.
Powell held the 100m world record between June 2005 and May 2008, running 9.77 seconds three times before eclipsing that with 9.74 seconds in Rieti, Italy in September. The time stood until Usain Bolt set the first of three 100m world records when running 9.72 seconds in New York in 2008.
With a best time of 9.72 seconds, set in Lausanne post Beijing, Powell now sits at number four on the list of the fastest men in history, behind Bolt (9.58), their Jamaican teammate Yohan Blake (9.69) and American Tyson Gay (9.69).
No athlete in history has run more sub-ten second 100m times than Powell, who has achieved the feat on 88 occasions, although never in Australia. Despite winning the gold medal at the Melbourne Commonwealth Games, Powell clocked 10.03 seconds in both the semi final and final.
“I will need to be in sub-ten second shape and run a faster than a ten second hundred if I want to make the final I think,” Powell said.
Powell’s former training partner Michael Frater came within a whisker of making the Gift final last year after a desperately close photo finish in the semi final to eventual Gift final runner-up Doug Greenough. Frater, who went on to win the XXXX Gold Backmarkers sprint in a slick 12.30 seconds was also keen to return in 2013 but recent surgery will keep him off the track until later in 2013.
“Michael told me about the great time he had last year and he came really close to making the final. I’ve watched the finals and know about Josh Ross and his win from scratch so I’d like to become the third man to do that,” Powell said.
Powell spends a lot of his time training on grass tracks at home and sees this as an advantage in his quest to join Ross and Madagascan Jean-Louis Ravelomanantsoa as the only men to win the Gift from the coveted scratch mark.
“Like most Jamaican sprinters, I’ve grown up running on grass and a lot of our training is dome on grass so that’s no problem. The handicaps are a different story though,” Powell said.
Powell has recovered from the re-occurrence of the groin injury which affected his performance in the Olympic final in London where he limped home in 8th place. The injury kept him out of the 4x100m relay in which Frater joined with Bolt, Blake and Nesta Carter to win the gold medal in world record time.
Long-time manager Paul Doyle travelled to Stawell last year with Frater and loved every second of the unique event. He said Powell has recovered from the groin injury that cruelled his Olympic medal hopes in London.
“Asafa has really matured as an athlete the past couple years. He is taking care of his body off the track and doing all the necessary work to ensure he stays healthy. The groin injury from London has healed and his coach has been doing a lot of preventative exercises to keep the groin issue at bay,” Doyle said.
Minister for Sport and Recreation Hugh Delahunty said the signing was a coup for the Gift.
“To have Asafa Powell running at Central Park is not only great news for the Stawell Gift but for sports lovers, particularly in Western Victoria. To see a former world record holder competing at the Gift will be something to behold. There is always a buzz around Stawell at Easter but I think this year it will be even bigger,” Mr Delahunty said.
“We’ve been chasing Asafa for many years so to finally get him to Stawell is great news,” Australia Post Stawell Gift promoter David Culbert said.
“He has always wanted to add Stawell to his competition bucket-list. We’ve come close a few times but we’re rapt that he’s coming this year. He’s a great guy and the spectators and people of Stawell will find him to be a humble champion. Although he doesn’t mind tinkering with fast cars and I’m sure he’ll be looking for spare parts for his hotted-up Nissan when he’s in town,” Culbert said.
Stawell Athletic Club president Scotney Hayter said it was testimony to the Gift that Powell wanted to add Stawell to his 2013 schedule.
“Given the form of two-time winner Josh Ross in winning the Bay Sheffield in Adelaide the prospect of Asafa Powell and a Stawell legend like Josh in action at Central Park this Easter is mouth watering,” Hayter said.
The 132nd Australia Post Stawell Gift carnival will be staged during the Easter long weekend from Friday 29 March to Monday 1 April 2013.
Visit www.stawellgift.com/event-guide/buy-tickets/ or the SAC office in Stawell now for your individual, family or three day weekend event pass. Corporate marquee packages and memberships can also be purchased.
Asafa Powell – Fast Facts
Born: 23 November 1982 (currently 30 years of age)
- Set a 100m world record of 9.77 in Athens, Greece on 14th June 2005
- Equalled that time in Gateshead (11th June 2006) and Zurich (18th August 2006)
- Broke his own world record with 9.74 in Rieti, Italy on 9th September 2007
- Set a personal best of 9.72 in Lausanne, Switzerland 2008
- 2006 Commonwealth Games 100m champion
- 2008 Olympic 4 x 100m relay champion (in word record time)
- 2009 world 4 x 100m relay champion
- Sub-10 second runner on 88 occasions (most in history by any athlete)
- Sub-9.90 seconds on 34 occasions (most by any athlete in history)
- Sub 9.80 seconds on 8 occasions (a feat only Bolt has achieved)
- Three-time Olympic 100m finalist (5th in Athens and Beijing, 8th in London)
- World championships 100m bronze (Osaka 2007 and Berlin 2009)
|60m||6.50||Birmingham, UK||February 2012|
|100m||9.72||Lausanne, Switzerland||September 2008|
|200m||19.90||Kingston, Jamaica||June 2006|
|400m||45.94||Sydney, Australia||February 2009|
Jamaican Olympic sprint champion Usain Bolt was beaten in his first race of the 2013 season on Saturday, finishing third in a low-key 400 metre event in his hometown of Kingston.
The triple gold medallist from both the 2008 Beijing and 2012 London Olympics easily won his heat in 46.71 seconds at the Camperdown Classic.
But he had to settle for third place overall after his team-mates Warren Weir and Yohan Blake both posted faster times in their heats.
Weir, who finished third behind Bolt and Blake in the 200m final at London last year, won in a personal best time of 46.21 seconds.
Blake, racing in the same heat as Weir, stopped the clock at 46.64 after fading in the final straight following a blistering start.
There was no final for the event, which was part of a meeting run by the Racers Track Club that attracted around 30 athletes.
Bolt is the world record holder and double Olympic champion for the 100 and 200 sprints but often competes in 400 races at the start of each season to build his fitness.
Next week, he is scheduled to appear in Texas for the National Basketball Association All-Star Game but his major goal this year is the world championships in Moscow.
Tudor Bompa is known to many as the man who single-handedly revolutionized Western training methods. Name your favorite strength coach and very likely he’s been strongly influenced by the work of Tudor Bompa. Learn his secrets!
By: Mike Mahler
Feb 21, 2003
Tudor Bompa is known to many as the man who single-handedly revolutionized Western training methods. After more than forty years of work in the arena of international sports, he’s widely considered one of the world’s leading specialists when it comes to periodization, planning, peaking, and strength and power lifting. Name your favorite strength coach and very likely he’s been strongly influenced by the work of Tudor Bompa.
Like many top coaches, Bompa began as an athlete himself and competed as a rower in the 1956 Olympic Games. As a coach (if one can even use that limiting term to describe him), Bompa has worked with athletes in eleven Olympic Games and World Championships, and has helped create four gold medals and 22 national champions. He’s presented his training theories is over 30 countries.
In other words, this guy knows his stuff!
Currently, Bompa is a full-time professor at York University in Toronto Ontario. Luckily, he took the time to sit down to an interview with Mike Mahler.
Testosterone: How did you first get interested in strength training?
Tudor Bompa: My athletic background is in track and field, and later on I got into rowing and cross country skiing. I was amongst the first athletes to incorporate a great deal of strength training into training for skiing. That was back in the early 1960′s! My improvements were so visible that many other competitors were aghast. Because of my gains in upper and lower-body strength, I was able to use the skating technique for many parts of the race. Equally important was the use of my superior force in the arms.
Usain Bolt (“Lightning Bolt”) is a Jamaican sprinter and three-time Olympic gold medalist. Holding the world record for the 100 and 200 meter sprints at 9.58 seconds and 19.19 seconds, respectively, Bolt is a towering presence at 6’5″, 207lbs. Unlike the typical compact sprinter who needs 45-48 strides to cover 100 meters, Bolt only needs 40-41 strides. In this lens, I describe Usain Bolt workout routine and diet plan that helped him get so fast.
This is an archive copy of a document originally located at http://www.ais.org.au/nutrition/FuelSprint.htm
At Olympic-level competition, sprint events include the 100m, 200m, 400m, 4 x 100m relay and 4 x 400m relay. The 100 m, and 400 m hurdles can also be considered as sprint events. Sprint and hurdle events rely primarily on the development of power through anaerobic energy.
Elite sprinters train all year round with the base or off-season involving around eleven sessions per week. Off-season training usually involves a considerable commitment to weight training, with about one-third of the total training load being carried out in the gym. In addition, off-season training focuses on refining technique with a combination of sessions on the track and drill work to improve aspects such as leg speed or knee lift. Stretching sessions, yoga, and pilates are often included to aid in recovery. As the competitive season approaches, track work increases to include more intervals and sprints, although technique work and weight training are still maintained. Junior and recreational sprinters spend less hours training and training is usually seasonal.
Major competitions for elite sprinters are the Olympic Games, World Championships and Grand Prix Circuit. Most Australian sprinters spend the winter months overseas returning to Australia to compete in key selection events during the Australian summer. At junior and recreational levels, competitions are usually held on a weekly basis during the summer months.
Common Nutrition Issues
Sprinters need to consume sufficient carbohydrate to fuel training needs, however carbohydrate requirements do not reach the level of endurance-type athletes. Sprinters need to be mindful of maintaining low body fat levels but still need to eat a sufficient variety and quantity of food to meet nutritional requirements and allow for the development of muscle mass. Diets need to be nutrient-dense. This is best achieved by including a wide variety of nutrient-dense carbohydrate sources such as bread, cereal, fruit, vegetables and sweetened dairy products in the diet. Moderate portions of lean sources of protein such as lean meat, skin-free chicken, eggs, low-fat dairy foods, lentils and tofu should also be on the menu. Energy-dense foods such as cakes, pastries, lollies, soft drinks, chocolate, alcohol and takeaways should be used sparingly. Appropriate snacks need to be included before and after training to maximise performance during training and to promote recovery. Snack foods such as yoghurt, fresh fruit, low-fat flavoured milk and sandwiches are all nutritious fuel foods and make good snacks.
Low Body-Fat Levels
Sprinters require low body fat levels whilst being strong and muscular. Low body-fat levels usually occur naturally for male athletes, thanks to the cumulative effect of training on the right genetic stock. However, male sprinters often need to reduce total body mass leading into the competition phase. Some of the additional muscle mass gained in off-season weight training is not sport specific, therefore needs to be trimmed to achieve an ideal racing body composition. Female sprinters often need to manipulate their food intake and training to achieve their desired body-fat levels. Sprinters needing to reduce their body fat level should target excess kilojoules in the diet. In particular, excess fat, sugary foods and alcohol can add unnecessary kilojoules and would be better replaced with more nutrient-dense foods. See Weight Loss for further information.
Preparation for Competition
Sprint events do not deplete glycogen stores therefore strict carbohydrate loading before a competition is not necessary. The day of competition is best tackled with glycogen stores topped up to their usual resting level. With a high-carbohydrate diet already in place for training needs, glycogen levels can be restored before competition with 24-36 hours of rest or very light training.
Competition Day Food and Fluid
Although sprint events only last seconds or minutes, competition can be a drawn out affair. A typical competition day involves a number of heats and finals with variable amounts of waiting around in between. Your nutritional goals are to keep hydrated, to maintain blood glucose levels and to feel comfortable – avoiding hunger but not risking the discomfort of a full stomach. It makes sense to start the day with a carbohydrate-based meal. The type of meal will depend on the timing of your event and your personal preferences. See Eating Before Exercise for further information. Experiment in training if an important competition is coming up so that you can be confident of your routine on race day. Take care to drink plenty of fluid when you are competing in hot weather.
Elite sprinters are required to travel interstate and overseas regularly to find quality competition opportunities. While this can be exciting, it can also be stressful. It is often hard to meet nutritional needs in unfamiliar surroundings, especially when time and finances are limited. Unusual foods, different standards of food hygiene, limited food availability and interference with usual routines can see athletes either gaining weight or failing to meet their nutritional requirements. The following tips may help:
- Be clear about your nutritional goals and stay committed while travelling.
- Do some investigation to find out what to expect at your destination.
- Plan your accommodation with meals in mind. Organising an apartment with cooking facilities gives you more control over your meals and can keep food costs down. If you choose not to cook, make sure your accommodation is conveniently located near shops and restaurants.
- Take a supply of snacks with you so you always have access to something suitable. Cereal bars, low fat 2 minute noodles, sports drinks, breakfast cereal and rice cakes are good options to pack.
- Make good choices in restaurants. Beware of hidden fat in restaurant meals. Don’t be afraid to ask the waiter about cooking methods and ingredients and request changes if necessary. Add carbohydrate to meals with plain bread, plain rice, fruit or juice if necessary.
Sprinters who adopt restricted eating habits to maintain low body fat levels can be at risk of a poor iron status. If in doubt, have your iron levels checked by a sports physician. In addition, a sports dietitian will be able to help athletes to increase their intake of iron-rich foods that are well absorbed by the body. Plant-based iron foods such as green vegetables are poorly absorbed compared to animal-based iron foods such as meat.
Some runners try to replace sound nutritional practices with vitamin pills, protein powders and liquid formulas. Popping a pill is not a quick fix to feeling flat and run down. Rather, it is necessary to address the issue of taking time to eat well and organising an appropriate training program with adequate rest. Addressing lifestyle habits and putting good healthy eating in place will be more useful than expensive pills. Some supplements can help in certain situations, but this is best assessed by a sports physician and sports dietitian. The AIS has developed a Sports Supplement Policy to assist athletes and coaches in making educated decisions on the use of dietary supplements and ergogenic aids. (http://www.ais.org.au/nutrition/SuppPolicy.htm)
Case Study: A long day on the track
Despite being the most promising sprinter in the region at last year’s interschool athletics carnival, Bernadette could only manage one bronze medal. Her program had been busy – heats of the 100 m at 9:15 am, semi-final at 12:30 pm, final at 3:00 pm and the 4 x 100 m relay at 4:15 pm. On the morning of the meet, Bernadette managed to grab only a couple of mouthfuls of toast as she rushed out the door. She consoled herself that she was too nervous to eat anyway.
By mid-morning, with the 100 m heats out of the way, Bernadette was ravenous. The pies, hot dogs and chips at the sports ground kiosk didn’t appeal so Bernadette chose some chocolate “for energy”. There was a delay in the start of the semis as the officials sorted out a timing problem. Bernadette felt herself becoming hot, dehydrated and hungry as she waited to race. She managed to make it through the semi but didn’t run well. There wasn’t enough time between the semi and final to make it across to the other side of the track for some water. Bernadette ran the final feeling tired from a dull headache and finished fourth. She also timed the baton change poorly in the relay and finished the day with third place in the relay – small comfort for the hours of training she had completed over the last three months.
This year the story was quite different, although her training program was unchanged and the meet program was almost the same as the previous year. The difference was a careful plan for competition day, organised in collaboration with her coach. Bernadette rose earlier than usual to allow herself time for a breakfast of cereal and fruit juice. She also packed a cooler of provisions for the day – foods and fluids that she had tested out in training over the previous month. After the 100 m heats, Bernadette had a sandwich, banana and fruit juice. She also took a bottle of cool sports drink to sip on leading up to the semis and final. After coming down from the excitement of winning the 100 m final, Bernadette was feeling too excited to eat and drink. However with an hour to go until the relay she knew it was important to have something. Bernadette was glad she had packed a ‘ready-to-go’ liquid meal supplement in her cooler. Refreshed and revitalised, she prepared for the last event and helped her team win a silver medal in a closely contested relay.
While Bernadette knows that her medals were not just the result of particular food or drinks, her careful organisation did allow her to do justice to her talent and training, rather than see it wasted with careless race-day mistakes.
As the initial thread of Evolution of the High Jump was so popular. Currently are #3 most popular post with over 800 reads at this time. I have decided to keep the original without make any changes for future reference. However I did get a lot of feedback for ways to improve the article from Track & Field News from Per Anderson and GH mainly.
Feedback from Track and Field News
A bit rudimentary though. Some of the picture series are poorly made. Especially the Eastern Cut-off sequence where picture #6 does not belong or is just extremely badly done.
Similarly # 5 in the Western roll sequence is poorly made. It does not follow #4 + it does not resemble anything. Just terrible.
The straddle sequence looks like a copy of a series I have seen of Brumel, except #4-5 in the sequence are way off.
On the other hand I did like the western roll photo of Mary Bignal (Rand). Hadn’t seen it for ages.
Wondering who was the last known proponent of this technique at the national and international levels?
Also what is the ‘WR’ for this HJ technique?
If by Scissors you mean the simple Scissors you see during warm ups before meets then the last world record was probably set in 1895 by James Ryan of Ireland at 1.94 (6’4 1/2″) Holm has also scissored 2.10 (originally reported at 2.05) but Sjoberg is reported (by Ed Fern) to have scissored 2.15.
(Holm Scissors 2.10m)
However, a more efficient way of scissoring was developed by Mike Sweeney. This technique which is never seen to-day was called the Sweeney style or Eastern Cut-Off style. Sweeney set his last world record also in 1895 at 1.97. Kotkas of Finland set a Euro record with this technique in 1936 at 2.04.
My guess would be that the last time this type of Scissors was used by an Olympic finalist was in 1952.
The great female jumper Iolanda Balas also used a version of the Eastern Cut-Off during her world record jumps in the 50′s and 60′s.
(provided by Per Anderson)
Then I’ll just add that I disagree withe following statement regarding the straddle:
The Russian and Americans pioneered the evolution of the straddle technique – Per Anderson
American high jumpers were the first to utilize both the straight leg straddle and the dive straddle.However, what mostly influenced Russian straddlers were the Swedish dive straddlers of the early-mid 50′s. While American straddlers had gradually slowed down the speed of the approach run, culminating with Dumas in 1956, the Swedes started using a longer and faster run-up and focussed mostly on the bent leg dive straddle (Bengt Nilsson world’s #2 and Euro champ in 1954). This is what influenced the Russians. They added even more speed and utilized power (weight) training to a greater degree. Brumel did not RADICALLY speed up his approach run. He just ran faster that anybody up until then. Yashchenko was even faster than Brumel.
Brill should be given credit as well for Fosbury Flop
Around the same time as Dick Fosbury a lesser known Canadian woman by the name of Debbie Brill was perfecting the same style. In Canada this was becoming known as ‘The Brill Bend’. The Video below presents evidence that Debbie Brill was using what later became known as the ‘Fosbury Flop’ in 1966. Two years prior to when Fosbury used it at the Olympic Games.
Brill quoted this
If we had had ‘coaching’, we wouldn’t have developed our styles. We’d have had to jump the ‘accepted’ way, which was the straddle.
Brill however did not enjoy the same sucess as Fosbury but had a long career top ranked in 1979, and broke the world indoor record in 1982.
It was Fosbury use of the jump at a major event which established it as ‘The Fosbury Flop’ Fosbury at the 1968 Olympic Games smashed the old world record with his unorthodox jumping style which later became the default method of all high jumpers ever since.
Even earlier examples of the Flop
Fosbury and Brill indeed had parallel evolution, geographically close yet with no knowledge of each other.
But as we “proved” with photo evidence in T&FN, neither of them was first. Guy named Bruce Quande (off the top of my head) used what was clearly the same technique at the ’63 Montana HS meet.
And my HS coach said he saw a guy in Germany in the ’30s do basically the same thing. The provenance is indeed murky. ‘gh – track and field news’
A comprehensive mechanical analysis of high jump technique evolution:
A “Science Friday” video explaining high jump technique:
Compiled from threads at Track & Field News
Two Jamaican athletes have been tested positive for banned substances. They are: Dominique Blake and Ricardo Cunningham, an 800m runner. Cunningham was tested positive for the substance pseudoephedrine. It was not immediately clear for what substance Blake tested positive. Blake went to the Olympics as part of the 4X400m relay team but did not run. Cunningham however did not qualify to go to the Olympics.
This is Blake’s second violation and so she’s looking at a life ban and the other athlete a possible two yr ban. It is likely that it’ll be more like six months or less… I read he tested “marginally higher” than the allowable levels of pseudoephedrine that would occur from the recommended medical dosages of the popular nasal decongestant…
I think Dominique Blake’s worst case scenario may also seem like overkill to some people, at least to those who feel that the penalties for stimulants may be excessive at times… She faces a possible lifetime ban for first testing positive for ephedrine in 2006, and, according to the Jamaica Gleaner, testing positive for the stimulant methylhexaneamine this time.
I wonder when the Jamaican authorities found out about Dominique Blake testing positive at the Jamaican Senior Championships/Olympic Trials in late June, since she still went to London as a 4×4 alternate in August… I also wonder if the fact that she didn’t run in the London 4×4 heats was pure luck and would have happened anyway, or if it was an intentional decision by the Jamaican coaches because they’d been made aware of her positive test result… Had she run in the heats I assume Jamaica’s 4×4 bronze would be at risk.
The other athlete Cunningham apparently declared the medication he was taking on the relevant form (T.U.E.). Supposedly the only reason that this has registered as an A.A.F. is because the level was found to be just over the expected maximum (ie he took a slightly higher dosage, 2.5 Tbsp instead of 2) for pseudoephedrine and JADCO is being careful and following procedure. I’ve heard that the expectation is a public warning, since the medication was declared before competition.
- Jamaican athletes Dominique Blake and Ricardo Cunningham face bans for alleged doping (telegraph.co.uk)
- 2 Jamaica track athletes suspected of doping (nbcsports.msnbc.com)
- Jamaican Sprinter Michael Frater leaves MVP Track Club (pinoyathletics.com)
Following up on the brilliant first article on sprinting ’Olympic Sprinters: Why should I toe Drag? ’ our Thursday article is Guest Blogged by Coach Adarian Barr and Mrs Alysson Bodenbach.
Written by Adarian Barr and Alysson Bodenbach
Core stability in relation to shoulder rotation has been a hot debate amongst coaches and runners alike, especially during this Olympic season. Whether or not core stability is directly related to shoulder rotation is something that coaches will debate over for years to come, but unfortunately our likely source of information, scientists, aren’t always our best answers to our questions. In the past scientists have said that it was impossible to run under a four-minute mile and running faster than 9.69 seconds in the 100m dash was out of the question. However, athletes around the world have been breaking barriers left and right proving scientists wrong.
When it comes down to running fast the preference of a longer stride length or faster turnover is often in question. If we take Usain Bolt for example you will notice that his stride length is predominantly longer than the average sprinter. Of course he is tall which is to his advantage, however, the length of his strides are truly what gives him the edge over his competitors. He is able to cover the same amount of ground (100m) with fewer strides than his competitors. Now of course frequency plays a role, but nothing is more significant than his stride length.
So, how does one go about achieving a longer stride length? The perfect examples can be seen in slower races such as the 800 where body position and rotation can easily be scrutinized. Not every runner will practice this technique, however, in elite runners such as Alysia Montano (800m) her shoulder rotation is most definitely visible. Some will argue that the amount of rotation in her shoulders is due to a lack of core stability but it’s hard to argue core instability when she is running a personal best of 1:57.34
800m runners aren’t the only athletes to use shoulder rotation to help propel them forward. If we were to slow down the 200m dash you would see the same thing happen. Shoulder rotation works in direct relation with hip rotation which is directly correlated with speed. You can either let your arms swing back and forth and neutralize the torque created by your glutes or you can use the torque created to enhance the power created by your glutes. Our arms may act as a counter balance but we don’t want them to work as a counter balance against our hips.
When discussing the alternative option of pumping the arms back and forth we are ultimately looking to increase stride frequency. Stride frequency alone is not enough to increase speed, but when paired with shoulder rotation in the correct amount an increase in speed is likely. Take for example Allyson Felix: she in an excellent 200m runner but struggles in the 100m. Her problem relies on the fact that her stride pattern is simply too long for the 100m, but for that exact same reason her stride pattern is perfect for the 200m. Finding the perfect balance is the key in any race.
Runners such as Bolt and Montano have inevitably perfected the utilization of shoulder rotation, bypassing any knowledge set forth by scientists. They have broken down barriers and for that have been rewarded. Now obviously shoulder rotation is not the cure-all to all speed problems, but this minor change in a runners form can go a long way when executed properly..
Milo Little Olympic Finals (some results)
15 year old Jaime Mejia of UP High School won the boys 100m in 11.1s and 200m in 22.8s. While his best performance was winning the Hurdles in 15.2s. All three times were personal bests for Mejia who has been the only high schooler so far voted athlete of the week during the Weekly Relays.
Mejia helped NCR win the 4x100m in 43.9 and 4x400m in 3:31.
While 16 year old Christine Del Rio of St Francis of Assisi Cavite wonm the girls 100m in 12.8s and 26.6s.
*As of now Milo Philippines upon several requests has not released the final results for this meet even though this meet is already over at Marikina Park October 19-21
Milo Little Olympics Background
(Aug 27) In the hearts of little champions, big dreams are waiting to come to life. Back then, these dreams partially comes to life in small town tournaments, local inter-school leagues and even informal street competition amongst friends. In the true spirit of building champions in life, MILO® saw the growing need for these little champions’ big dreams to come front and center.
In 1988, MILO® launched the MILO® Little Olympics in Manila. The league held competitions in 11 sports namely – athletics, badminton, chess, football, gymnastics, lawn tennis, sepak takraw, swimming, table tennis, taekwondo and volleyball. And though the league was initially based in Manila, many little champions savored the taste of what it is like to have their dream of playing in a big stage come true. That is why in 1996, the MILO® Little Olympics was also held in Cebu. And expanded to Cagayan de Oro in 1997 and in Pangasinan in 1998. In the short span of time, MILO® has successfully provided a sporting event that little champions look forward to other than Palarong Pambansa and as well as other major sporting events in the south.
After years of successfully mounting regional games, the MILO® Little Olympics finally went nationwide with the first ever National Finals held in Cebu City on October 23, 2009. With the Queen City of the South serving as host, little champions from all over the nation came and competed for glory. Thousands of little champions got to play, thousands of big dreams came true. The MILO® Little Olympics is now the premiere nationwide junior interschool league for elementary and highschool student-athletes. Little champions nationwide can now show their excellence in sports, their drive, determination, discipline and other champion’s values to their peers throughout the nation. This kind of exposure teaches them to be champions not just in sports but in life as well.
In its 20 years as an inter-regional league and three years as a premiere annual national sports meet, the MILO® Little Olympics has produced and discovered little champions that have donned the country’s colors. Little champions with big achievements in international leagues like the South East Asian Games, World Youth Cup and the Asian Junior Track meet.
Great things truly start from small beginnings. It began with the need for little champions to have a place where their big dreams will come true. Now, the MILO® Little Olympics, with the help of the little champions, parents, coaches and organizers, has now become one of the most recognizable and sought-after league. A sporting event where every game and every match helps build champions in sports and in life.
The Western Visayas visitors emerged overall champions int he Athletics. As these are high school and elementary aged kids there are no performances worth noting however it is noted that Joneza Mae Sustiedo (the bare foot runner from the Palaro competed) however her performance was well off what she ran in the Palaro a few years ago over 800m.
Article from the Freeman Cebu article by Caecent No-Ot Magsumbol
The Overall Champion (all sports) of the Visayas Little Olympics Eliminations in Elementary was University of San Carlos (135.25 pts) who had double the amount of points of the second place team. In High School division University of Cebu (176.25 pts) from University of San Carlos (161.5 pts).
Results – Winners (no times)
Raul Perez (UC) 200; 110H John Ganaba (Ilo) 400m; Axel Catalbas (95) (Ilo) 1500m,3000m; and 3ks; Ezel Divingracia (Ilo) 110H?, Lanz Halongong (Ilo) SP
Celina Revalde (95) (Ateneo) 100,200; Doren Romeral (UC) 100H; Joneza Mie Sustiedo (97) (Ilo) 800/1500; Shantel Tanucan (UC) LJ
Press Release: 25th MILO Little Olympics Underway in Cebu (kalongkong.wordpress.com)
- Who will be crowned Milo champ? (newsinfo.inquirer.net)
- Press Release: 25th MILO Little Olympics Visayas Leg Results (kalongkong.wordpress.com)
This years event was held at Lingayen, Pangasinan the same as the Palarong Pambansa earlier. The University of Baguio easily won the overall title (all sports) in elementary with 132 pts, Holy Angel University (Angeles City) won the secondary division with 92 points.
- Palaro 2013 – Cebu City (pinoyathletics.com)
- UV starts bid in Milo regionals (newsinfo.inquirer.net)
- 25th MILO Little Olympics National Finals to be Held in Marikina (kalongkong.wordpress.com)