Training at AMK Park on 24th May 2008

Dear all,

Please join me for training on 24th May 2008 at 7.30am at AMK Park.

Meet me at AMK Park Macs.

- Coach

100m Hurdles for Females

The 100 meter sprint hurdles is a track and field discipline for women.

It employs the use of high hurdles (33 inches), which are spaced 8.5 meters apart.

100 m hurdles: 10 hurdles, hurdle height 0.762 m

The first hurdle is placed 13 meters from the starting line while the last hurdle is located 10.5 meters from the finish line.

Like the 110 hurdle event, knocked-over hurdles don't amount to disqualification but they will most likely slow down a runner. Disqualification only occurs when there's a deliberate attempt by a runner to run a hurdle over. They are also begun in blocks, requiring an explosive start with a push of a leg, followed by 7 – 8 strides before the first hurdle.

As of April 2007, the current world record for the 100 meter hurdle event is 12.21 seconds, and it belongs to Yordanka Dorkova from Bulgaria. There is precisely a 1.5 second difference between this record and the time record of the staright-up 100 meter sprint race. A very close second would be Ginka Zagorcheva, also Bulgarian, who had a stunning record time of 12.25 seconds, only 0.04 seconds slower than Dorkova. The first officially recorded record in a 100 meter race using standard hurdles is 15.1 seconds by Connie Peterson of U.S.A.

Training Conducted on 20th and 22nd May 2008

Dear all,

The training conducted this week is as follows:

20th May 2008
Drills Refinement
Starting Block Techniques
Speed Workouts

22nd May 2008
Drills Refinement and practice
Speed workouts (150m)
Middle Distance workouts (300m)
Hurdles Workout

- Coach

Updates to Training Schedule

Dear all,

Please note that there will be no training this Friday. But Training will continue on Thursday.
I will post updates on where I will be training and you can join me for the training session.

- Coach

Inter-School Track and Field Namelist

Dear all,

The namelist for the inter-school track and field is as follows:

C Division (Girls) 4X100m Relay
Fraser
Mei Qiu
Shafiqah
Marsyah

C Division (Boys) 4X100m Relay
Hafiz Omar
Jian Da
Armand
Milton
Reserve: Brian, Hafiz

C Division (Boys) 400m
Jian Da

B Division (Girls) 100m/100m hurdles
Hui Teng

B Division (Girls) 800m, 1500m
Asquiha

B Division (Boys) 4X100m
Brian
Shaheer
PY
Ryley
Reserve: Hafiz Omar

B Division (Boys) 1500m
Nicholas

- Coach

Training on Tues (20th May 2008)

Dear all,

Training schedule for the week starting 19th May 2008 is as follows:

(20th May 2008) Tuesday
Time: 3.30pm
Venue: North Vista

(22nd May 2008) Thursday
Time: 3.30pm
Venue: North Vista

(23rd May 2008) Friday
Time: 3.30pm
Venue: To be confirmed

- Coach

Training Programme

Dear all,

Please carry out the following programme when you are free:

Warm up
Stridings
Drills: High Knees, Butt Kicks, Skip Claw, Single Leg Hop, Bounding
*Try to perfect the drills
Stridings

Rest till recovery.

6 X 200m
Timing: Maintain: 31-32secs
Rest time: 2min

Slow jog for cooling down.

Strengthening

- Coach