MALAYSIA ATHLETICS FEDERATION

TRAINING PROGRAMME FOR RACE W

PREPARED BY; DAISY ANAK GUJANG IPG KAMPUS KENINGAU, SABAH MAF COACHES EDUCATION AND CERTIFICATION SYSTEM (CECS) LEVEL 1

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TRAINING PROGRAMME FOR RACE WALKING EVENT ONE SESSION Duration Number of Athletes Chronological Age Developmental Age Training Age Training Load Stages / Duration : 1 hour 15 minutes (75 minutes) : 6 athletes : 13 15 years old : 11 14 years old : 2 years (Multi-Events) : Light (Preparation Phase) Progression / Steps Games slow jog run with bean bag in a group. Exchange bean bags with partners or group member in a given space (3 mins). Dynamic stretching exercises for the whole body (4 mins). Dynamic Flexibility (specific) drills for racewalkers (8 mins). Give simple explanation about basic rules of race walking categories event for race walking competition. One foot must be on the ground at all times & the support leg must be straightened from the moment of first contact with the ground. Floating leg should be strictly avoided. Objectives / Organisation To increase the body temperature. Skitels To prepare the muscles and the joints. Leg swings side to side, carioca & ankling. Equipments

Warm-up (15 minutes)

Briefing & Techniques Unit

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(35 minutes) TECHNIQUES & SKILLS Step 3: Walking the line 1. Walk along on a line. 2. Make sure that each footstep is on the line. 3. Overstride and cross over the line. To develop proper hip rotation.

Step 4: Specific Mobility Exercise 1. Race walk at a medium pace with arms out to the side, forward, in a windmill. 2. Combine the exercises above, include crossing over the line.

To develop shoulder and hip flexibility. To make sure that the body was balance while walking and with arms out to the side, forward and in a windmill.

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Step 5: Varied Race Walking 1. Vary pace over a distance of 100M. 2. Combine different arm positions.

To adapt technique to various speed levels. Help body to adapt with certain action while walk properly & into the right technique.

Fitness & Physical Conditioning Unit (15 minutes)

General strength training (exercises using own body weight) with music playing

Circuit training: (8 stations) press ups, sit-ups, triceps dip, leg raise, back extension, chinnies, squats & squat jumps (for 30 seconds each station, 1 set of repetition, 30 rest between each station).

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Recovery & Cool Down (5 minutes)

General stretching exercises. Slow jog, brist walking & take breath.

To recover and to lower the bodys temperature and heart rate.

Evaluation of the Session (5 minutes)

Feelings and observations of the coach. Feedback of the athletes during the session.

To design the future sessions and to record the work and results that were achieved.

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