PERRY O'BRIEN SHOT PUT TECHNIQUE

     Assalamualaikum guys, welcome back everyone. Hopefully you are doing well in this pandermic covid-19. Stay tuned okayy guys 👍. Alright without wasting time today I'm going to share about Peryy O'Brian Shot Put Technique. 

    First of all let's have a brief introduction or history about this well technique. Parry O’Brien, who revolutionized shot-putting technique, won three Olympic medals (two gold) and became the first man to reach 59, 60, 61, 62 and 63 feet, died Saturday during a masters swimming race in Santa Clarita, Calif. He was 75 and lived in Rancho Belago, Calif., west of Palm Springs. After that, he come out with the theory that show “the longer you are pushing, the farther the shot will go.” Now, shot-putters push even longer, spinning like discus throwers before releasing the shot. The performance of O'Brien with his new style was stunning. O'Brien became the first to shoot 60 feet in 1954, two days after Roger Bannister was the first to run the mile in less than four minutes. That came in the middle of a 116-meet victory streak. He broke the world record 17 times from 1953 to 1959, beginning with 59 feet 3⁄4 inch and raising it to 63-4. In shot-put, he won 17 American titles and one in the discus.

                                                           Figure 1: Perry O'Brien Picture

Next let's move to the phases of this technique from the beginning until the end or finished. First phase is how you hold your bullet grip. You can grip it about three or 5 finger. Next the preparation phase also categorized in the first phase. The first step for preparation is you need to standing at the front circle and back up the throwing area. You left shoulder also need to facing the direction of your throwing and the bullets are placed near the neck and under the ears. Last preparation technique is lift our arm almost horizonttally and our elbows should be outward. The second phase is about gliding which is the body should be inclined, our right leg is bend and leg is kicked to the front circle and the right foot will moving to the centre circle. After that, the third phase is delivery phase. In this phase, you must lower your right foot and then kneed your waist and push with the right hand forward across and simultaneously pull down your left hand and straighten your legs. The last deliver steps is your elbows elongated outside and far from the body and our right hand in the direction of the lash. Recovery phase is the last phase in every technique exist in the shot put. But for the Perry O’Bryan technique recovery phase is different which is we need to brought our back legs to the front of the circle and at the same time take back our front leg. So that’s all the phase for Perry O’Bryan technique from the starts untill finished. 

Figure 2: Step By Step Phases of Perry O'Brien Technique

  

    Last but not least I shared this technique because most of the researches show that this is the best technique in the shot put event. That's all for the Perry O'Brian Technique. Hopefully you gain a new knowledge on my info. Thank You for your time and Assalamualaikum W.B.T. 

TRIPLE JUMP DRILLS

 

  

  Assalamualikum and hi everyone. How are you? I hope you are not bored with my information. I'm so anxious to share the info about drills of triple and long jump to you all. There are more drills in triple jump but I only share a little bit about this based on my knowledge. All of the information below is about drills in triple and long jump. 

Standing broad jump – Usually, this drills is the most important one to develop your power in both long and triple jump events. It’s okayy to perform this drills slowly rather than push it too much because power exercise can trigger injury actually. 

Bounding Drills – Bounding drills is important on how to control and maintain the momentum in both long and triple jump events. As we know, accurate momentum can help you a lot to perform the best jump in every attempt. 

Single Hop – Single hop is quite similar with bounding which function to develop your momentum and balance when you jump. So it not necessary to explain more about this drills. 

Repetitive broad jump – Repetitive broad jump drills is only help for triple jump. Basically, 3 phase in triple jump that’s known as hop, step and jump is related with repetitive broad jump. Do you know why i said like that? It is because when you jump, jump and jump in repetitive broad jump drills, you also train all the phases in triple jump. 

I think that’s all the drills for the long and triple jump. If you have a question feel free to ask and Insha Allah i will answer all the question later. Thank you everyone for your time and bye 👋👋. 

 

HIGH JUMP PHASES

     Assalamualaikum and hi everyone, today I'm going to discuss more specific on phases of high jump evenyt. First of all let's talk a bit about technique of high jump. Basically, high jump technique are divided into four techniques which are scissors jump, western roll, frosbury flop and straddle. The most common technique for beginner is scissors jump because it is the simple and easy technique while for the pro athlete, they use more on frosbury flop technique which can give advantage for the athlete to jump a little bit higher. Fosbury Flop technique is a technique that allow the athlete to bend their back around the bar at the peak and causing the athletes body to clear the bar while his or her back under the bar. This is very similar to the effect of a pole vaulters "pike" position which has on his or her center of mass. In order to effectively use the Fosbury Flop, first the athlete need to build up sufficient speed to launch their center of mass into the air. As time goes by, there will be a new technique  development of the performance. 

Without wasting time, let's proceed to the phases in high jump event. There are five phases in high jump and the first phases is approach measurement. To complete these phases, take the arm’s length distance parallel from the edge of the landing mat. After that, take another two steps forward and mark it for the takeoff checkpoint. Next, turn to the left-hand side, take five steps and another five steps to the left and mark it again for curve running checkpoint. Lastly, take another five straight to the right-hand side for straight running checkpoint.

Then, the second phase is approach phases. To keep the approach simple, try to having five steps on the straight and five steps on the curve. After that, continue to accelerate in a straight line until reached the fifth step. Make sure to slow down as they approach the transition to the turn and maintain the speed before making a jump.

The third phases for high jump is takeoff phase. During this phase, athletes will make a transition from a curved approach to a vertical takeoff. During the takeoff steps the athlete should maintain speed and "stay away" from the bar. Arm action can either continue single arm or be double arm at takeoff. When the athlete plants the takeoff leg, it will need to be braced or ready for the jump. The knee will be brought up because of stored energy from the previous step.

Next is about the fourth phase in high jump which is flight phase. In this phase, the head should have been looking at the far standard. As the athlete becomes airborne, with hips near the bar and the head should look directly back so that the hips will rise over the bar. To get the feet to clear the bar, the athlete will bring their head back to the chest and finally landing on their upper back in the pit.

Lastly, landing phase is the last phase or the fifth phase in high jump. During this phase, the athlete should land on the mat properly. Make sure to touch the mat with the upper back first. It is because to prevent the injury to the shoulders. Make sure to relax and try to roll into the tumble. If the athlete tumble, they will push the roll to either the left or right side of the upper back and put the body's weight over the respective shoulder rather than directly over the head. So, the pressure is distributed away from the neck.

That’s all for the high jump technique and also it phases from the beginning until the end. Thank you for your patient, hopefully these info can help you in future. 

TYPES OF BATON EXCHANGE

     Assalamualaikum and hi everyone, welcome back to my blogger. Thank you once again for always supporting me. Without wasting time today I'm going to share about types of baton exchange in relay events.

There are three types of baton exchange in the relay events. The first technique is Upsweep Technique. The outgoing athlete's receiving hand is extended behind at hip height in this technique, with the palm facing down and the thumb and fore finger forming in a V position. In an upward movement, the incoming athlete transfers the baton into the receiving side. The advantage of this method is that for the receiving side, this is a natural position. However, the disadvantage of this technique is that some manipulation of the baton in the hand might be needed to safely make the next exchange. 

Next we move to the second technique which is the Downsweep Technique. In this technique, the receiving hand of the outgoing athlete is extended behind just above hip height, with the palm facing up and a wide angle between the thumb and the rest of the fingers. The incoming athlete passes the baton in a downward movement into the receiving hand. The advantage of this method is that it will require no manipulation of the baton to safely make the next baton exchange. The disadvantage of this technique is that it is not a natural position of the outgoing athlete's hand to receive the baton.

The third technique is the Push Pass Technique. Here, the outgoing athlete's arm is extended out behind parallel to the ground and the hand is open with the thumb pointing down. The incoming athlete holds the baton vertically and pushes it straight into the open hand.  The advantage for this technique is the incoming runner can easily adjust the baton’s position up and down or sideways and also can observe the outgoing runner's hand take hold of the baton. It will require no manipulation of the baton by the outgoing runner to safely make the next baton exchange. The disadvantage of this method is it’s not a natural position of the outgoing athlete's arm and hand to receive the baton. But in my opinion this is the safest method of baton exchange because it require no manipulation of the baton which make the outgoing runner receive the baton safely. 

 That's all types of baton exchange in relay events. Hopefully, it can help you improve your passing technique in future. Thank you guys 👍👍👍. 

See you again ✋✋✋

STARTING POSITION IN RUNNING EVENTS

     Assalamualaikum and hi everyone, today I'm going to share about types of starting position in running events. As we know, starting block is the basic equipment for the sprint events. Starting block will be measure using all these three types of starting position. These 3 types of starting position are known as bullet, medium, and elongated start. I will explain in details on how to setup and perform those 3 three starting position. 

1. Bullet start 

Bullet start is the front block been placed two steps behind the starting position. The back block is placed one step behind the front block. Next, the feet are closest together, compared with the other starts like a medium and elongated start. The position of the feet is the front foot will be 2 feet from the starting position and the rear foot will be difference around one feet from the front foot.

2. Medium start

Medium start is the front block been placed two steps behind the starting position. The back block is placed two steps behind the front block. Next, the feet is close than elongated start but far apart from bullet start. The position of the feet is the front foot will be 2 feet from the starting position and rear foot will be difference two feet from the front foot. 

3. Elongated start 

Elongated start is the front block been placed two steps behind the starting position. The back block is placed three steps behind the front block. Next, the feet are spread out farther than the bullet and medium start. The position of the feet is the front foot will be 2 feet from the starting position and rear foot will be difference three feet from the front foot. 

That's all for the types of starting position in running events. If you guys have a question, feel free to ask me Insha Allah I will asnwer as long as I know. Thank You Guys 👍👍👍. See you again ✋✋.

Here is some info about starting technique in running events. 

HURDLE DRILLS

Assalamualaikum everyone, Today I would like to share some drills in hurdle  that can enhance confidents and improving your technique. Hopefully, it can help you enhancing your performance. 

Step drills are the first drills. The step drill is still the absolute favourite hurdle drill, and I think it should be part of the arsenal of each hurdler. By running full speed over the hurdles, the drill helps imitate the sensation of adrenaline. You need to simply set up at least 3 obstacles anywhere from 6-10 feet apart to execute this drill and pass across them in a 1-step fashion.

Schery-top is the second drill. You should be able to do the straight leg drill prior to trying the Schery tops. Actually, when we change our timing, for example, you are running faster compared to slow running, Schery Top focuses on adapting the momentum. The timing and momentum would definitely be different if you ran faster, right?

The Cycle Ladder is the last drill that should be stressed. The cycle drill is designed to support the correct cycle over the hurdles and to help improve the habit of moving our limbs during the clearance of the hurdle. Next the cycle ladder drills differ in that hurdles are set at increasing distances to help all of you build the fast feet needed between hurdles without too much force from our nervous system. The configuration also allows those with 3-stepping issues to get used to setting off further and further away from the hurdle. The hurdles are then set up at increasing distances of 2 feet per hurdle to perform this drill. The cycle ladder drill enables beginners to get familiar with the 3-step rhythm and also develop their confidence gradually to achieve this at the usual race distance.

That’s all the drills for the hurdles event. If you have any idea you can share and perhaps we can improve our hurdles technique . 

WORKOUT SESSIONS

💪 WORKOUT USING BASIC COMPONENTS AT HOME 💪

Hello guys, welcome back with me Cg Wahab 😘. How are you guys? Are you doing well in this movement restriction order? How about your daily routine? Did you manage it good? If everything not going well, I will help you today by sharing some workout that probably you can apply as your daily routine after this ✌. Mostly, all exercise that I will shows is using the basic components in our home such as chairs and walls. So you guys will not have a problem to get and access this kind of equipment. Without wasting any time let's proceed to the workout video 😘. 

Exercise Using A Chairs

Exercise Using A Walls

Hopefully, these video can help fill your daily life with benefits and a good lessons that can make you feel even better than before. Furthermore, dont do anything wasteless like playing a video games and watching television while instead try to apply anything that can develop your career such as establish a business and whatever can generates your income. Before I end my words, I hope you guys Stay Safe at your home 🙌 Keep your Hygiene 🤞 and i prays that yo all always be in a healthy condition  👌 Thank you guys 🖐 Assalamualikum WBT 😘.