EXERCISE DRILLS CAN IMPROVE RELAY EVENTS 🏋🏻‍♀️

     Assalammualaikum and good morning my lovely readers 🤍

So today I would like to share to you guys about some of the exercise you can do to improve your relay events technique.

1) Pass the baton in Static.

• All runners line up, arm extended to maintain proper spacing, only move their arms in running motion. 
• 1st runner hold the baton. When coach says "UP" the 2nd runner moves arm back to receive the baton. 
• Runners continue moving arms in a running motion until the coach says "UP" again, at which time the 2nd runner passes the baton to the 3rd and the sequence is. 
• Then repeated with the next runner. 

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2) Pass baton in Dynamic.

• Pass the baton while running from 1st-4th runners.
• After the 4th runner recieve the baton, he/she will give it back to the 2nd runner. 
• Runners make a pass within the designated area.

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3) Push Pass Dril.

• Improve correct hand positioning for recieving the baton.
• Coach's command of left or right athlete leads with the elbow sliding their hands up the wall with the palm open until pointing downwards. 

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These are the example of drill that you can apply for students/athletes out there. May this will help you to improve your relay events technique. Hope to see you soon on another post.  Thank you for your visit💕

RELAY EVENT [4X100 & 4X400]

 Hello, Anyoung haseyo, Hajimemashite, Vanakkam, Ni hao 👋🏻 How are you today? Hope you and your family are doing fine as Covid-19 tears its way through communities across the globe and as fears about the virus and its impact increase. Today I would like to share something about Relay event in Track & Field which are 4x100 & 4x400.

HISTORY 📜

• The 1st Penn Relays was held on April 21 1895 in Philadelphia.
• At the dawn of 20th century, track and field in the United States was centered around 3 large eastern cities of Boston, New York, and Philadelphia.
• The history as sport began in 1893 at University of Pennsylvania.

EQUIPMENTS 🥇

1) Appropriate suits.

2) Spike Shoes.

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3) Starting Block.

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4) Baton.

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 RULES & REGULATIONS 📚

A) General Relay Rules Event:

• Baton can be passed within exchange zone [20 meters long].
• Passer must remain in their lanes after the pass to avoid blocking other runners.
• Baton must be carried by hand.
• Runner cannot wear gloves [better grip of baton].
• If the baton dropped, it must be pickup by runner itself.

B) Rules for 4x100 meters Event:

• The outgoing runner must stand in front of Blue line which is in acceleration zone. 
• Between 2 yellow
  line is handoff zone where incoming runner need to pass the baton in this zone to the outgoing runner.
• Exchange baton is allowed in the Handoff zone only.
• The outgoing runner uses 7-8 steps "Go Mark" to start run in acceleration zone. 
• 1st & 3rd runner will hold a baton on right hand.
• 2nd & 4th runner will hold on left hand.

C) Rules for 4x400 meters Event:

• Only 1st runner remains in the same lane for full lap and starting point at the white blue inset line.
• No ❌ acceleration zone in 4x400 meter event.
• 
  Runners may only commence running within take over zone.
• After received the baton, 2nd runner may leave lane after the 1st turn usually marked with green line from lane 2-8.
• 3rd & 4th runner will start in front of the blue line [10m before finish line and receive baton within take over zone.
• 3rd & 4th runner are assigned lanes based on the position of the previous runner when he/she halfway the track. 

D) 400 meters Standard Track:

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DISQUALIFICATION RELAY EVENT 🚩

1. Baton is not passed within a changeover zone, based on the position of the baton, not either runner's foot.
2. False starting 🏁.
3. Prevent other competitor from passing baton.
4. Dropping baton and not picked up by the athlete who dropped it.

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HANDOFF & ACCELERATION ZONE 🏴

The zone:

• Acceleration zone must be 10 meters length.
• Handoff zone must be 20 meters length.

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Receiver baton:

• All runner except 1st runner must make a mark in preparation before the runner are close to them. 
• 4-6 steps before handoff zone.

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Exchange baton:

• Receiver start running when runner reach the mark.
• Receiver cannot turn back to recieve the baton when start running.
• Need to raise hand and runner will pass the baton.
• Use signal among the reciever and runner [UP] to avoid miscommunication.
• Reciever must run with full of speed when runner reach the handoff zone until baton was given.

HANDOFF TECHNIQUES :

1)  Push - Pass:

• Outgoing runner's arm is extend out behind and parallel to the ground.
• Hand is open with thumb is pointing down.
  
  
  

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2) Up - Sweep:

• Receiving hand is extended behind hip height and palm facing down.
• A wide angle between thumb and the rest of finger.

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3) Down - Sweep:

• Receiving hand is extended behind hip height with palm facing up.

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Alright, done for todayyy. I hope this can help you to learn more about relay event. This knowledge is good for students and teacher so that they can apply it with correct techniques. Hope you guys enjoy this reading. See you on another post 😘.

HOW TO IMPROVE SPRINT SPEED 🤔

Hello, I'm back. My previous topic is Sprinting events. And now is about How To Improve Sprint Speed. There are several ways we can apply which are focusing on speed work. Did you know Speed work is very important to enhance your form and efficiency at all pace? In addition, to have greatest speed is you need to train more on your lower body. Speed training is not easy as like as you see. It will make your body feel uncomfortable, forcing to change breath rapidly and need a lot of effort. 

Next, you must train regularly. Make it as your daily routine even for awhile. Pasel Tsatoulline once said, you need to Grease and Groove. If you train regularly, you can make movement on sprinting look naturally, efficiently and smoothly. The example of training you can do is Uphill and Downhill sprint. I have something to tell you, did you know if you're doing Uphill and Downhill running you can prevent from getting shin splint. It can alleviate stress on shinbone. 

Uphill & Downhill Sprint.

Besides, develop core strength also can make someone's speed faster. Core is an anti-mover and such a big stabilizer who will assist a force production. Force has been produced by prime mover and transfered to our core and other body parts. In addition, core are also act as stability to stabilize the trunk while the arms and legs move during functional movements. To build core stability is you can do Plank, Side Plank & Hip Thrust.

Example of Core Workout

Last but not least, all you can do to keep improve your speed is practice on arm swing mechanics. This is the easiest way to help you speed up your sprint. As you run, keep your elbows at 90 degrees and bring each hand up in front of your face. Lower your hand as if you're about to put it in your pocket. BUT, don't let yourself hunch forward with slouched shoulders because it will slow you down.

How to do Arm Swing.

I think that's all what I can share for today. May this tips or knowledge will help you to improve your speed later. Just keep practicing and stay safe everyone. See you guys on another post 😉.

SPRINTING EVENTS? SEEMS INTERESTING 🏃🏻‍♀️

 Hi Assalamualaikum fellow friends. Have you heard about athletics before? 100 meters , 200 meters & 400 meters sprinting events? I bet that some of you are familiar with it because we have been exposed to it since elementary school. 

The History: 📜

1. 100 meter event.

• Been introduced to the Olympic Game on 1896.
• Held in Athen's, Greece.
• The first name was Stadion.
• Using starting block at 1902.

    2. 200 meter event. 

• It was added in 1900. While women (👩🏻‍🦱)  in 1928.
• Using rope to separate the lane.
• Started using synthetic track in 1956.

    3. 400 meter event.

• One of the original event at Ancient Olympic was dianios race that equivalent with 100 meter. 
• Started since 1896. 

The Equipments: ⏲

📍 Spike shoes.

📍 Starting block.

📍Running suits.

📍 Stopwatch.

The Techniques: 👍🏻

 Using Starting Block

A) Bullet Start/Bunch.

• The toes of rear foot are approximately level with the heel of the front foot, and booth feet are placed well back from the starting line. 

B) Medium Start.

• The knee of rear leg is placed opposite a point in the front half of the front. 

C) Elongated Start.

• The knee of the rear leg is level with or slightly behind the heel of the front foot. 

Example of Bullet Start.

Drills

This drills can be performed to increase your speed and improve your techniques. 

i) Butt kicking.

ii) Toe tapping.

iii) Knee raising.

iv) Front kick kangaroo jump.

v) Speed foot step.

vi) Long stride lunges.

vii) Frog jump.

The Track Layout: 🗺

Google image: Track layout.

The Rules & Regulations: 📂

1) Rule 143.

• Clothing [clear, non-transparent, same color front and back]
• Shoes [spike, not exceed 11 spikes]
• Athlete bibs [2 bibs]

2) Rule 160.

• Track measurement running [Running track = 400m / lane width = 1.2mm].

3) Rule 161.

• Starting block [2 foot plate adjustable, foot plate should be sloped].

4) Rule 162.

•  The start [on your mark, Set, Go].

5) Rule 163.

• The race [keep allocated lane from start to finish].

6) Rule 164.

• The finish [torso reach vertical plane of nearest edge of the finish line].

7) Rule 165.

• Timing [hand timing, time keeper should be in line with the finish].
• Photo finish [automatically determine and record the finish time also able to produce printed image].

That's all what I can share, I hope you guys know a little bit more about sprinting events. Hope this will help. Please spread to others okay 🦋