100m Speed Drills and Techniques

Dear all,

Please go to the following links to look at proper start techniques:

Perfect Start Technique(Look at how low his body is):
http://www.youtube.com/watch?v=dvC1PNoJ2-k&feature=related

High Knees:
http://www.youtube.com/watch?v=aH4HVrUPY8s&feature=related

Skip Claw with Extension:
http://www.youtube.com/watch?v=ASQamQ3WV-0&feature=related

You can also look at how Usain Bolt runs the 9.72 s.

http://www.youtube.com/watch?v=spjbS1RYXcg

1500m Runners

Dear all,

For those travelling abroad and has no venue to run. Here's a workout:

Day 1 &2 (Perform same warm up)
********************
Skipping (8mins continuously)
Rest

Day 1 only
**********************
Drills (High Knee Lifts, butt kicks, Skipping, Skip Claw, Single Leg Bounding)
Quick Hands (Swinging your hands stationary position for 50 times for 4 sets)
Crunches (40 X 5)
Push-ups (20 X 5)
Back Raises (20 X 5)

Day 2
**********************
Drills (High Knee Lifts, butt kicks, Skipping, Skip Claw, Single Leg Hop)
Quick Hands (Swinging your hands stationary position for 50 times for 4 sets)
V-Sit ups (40 X 5)
Push-ups (20 X 5)
Swimming (20 X 5)
Knee Jumps on Grass (8 X 4)
Hamstring Raises (20 X 4)

- Coach

Training Conducted Today (5th June 2008)

Dear all,

Training conducted today:

Mileage Run
Speed Drills
Resistance Band Drills

- Coach

Thursday's (5th June 2008) Workout Venue Changed

Dear all,

The venue for this coming Thursday's (5th June) workout will be at Macritchie at 10am.

See you there.

- Coach

Today's Workout (3rd June 2008)

Dear all,

Today's workout:

120m workout
200m workout

Sprint workout for Brian.

Please remember to note your timing down on the book.

- Coach

Training Schedule Next Week

Dear all,

The training schedule for next week is as follows:

3rd June 2008 (Tues)
Time: 8am
Venue: Hougang Stadium

5th June 2008 (Thurs)
Time: 10am
Venue: Macritchie Reservoir

- Coach

Training Conducted Today (30th May 2008)

Dear all,

Training conducted today:

Track Fartlek
80m workout

- Coach