The document provides information about a study comparing the walking gait technique between UPSI athletes and national athletes. It aims to improve the walking gait technique of UPSI athletes and help them achieve their goals in walking gait races. Details are given about a UPSI athlete participant and a sample 6-week training plan is outlined. Techniques for different aspects of race walking are also described.

1. PRE – PROJECT PAPER
LECTURER NAME :
DR ONG KUAN BOON

2. Comparison
race wALKING
gait between
upsi athlete
and NATIONAL
ATHLETE

3. The purpose of this study is to train
the UPSI athletes to achieve the goal
in walking gait
http://www.abcbodybuilding.com/goalorientations2.pdf

4.  To compared the walking gait technique
between the UPSI athlete and national
athlete.
 Improve the walking gait technique of
UPSI athlete.
 Achieve the goal of UPSI athletes in
walking gait race.

5. UPSI ATHLETE
NAME : MUHAMMAD HANIF BIN AWANG @
MOHD NAWI
HIGH : 168 CM
WEIGHT : 58 KG
ACHIEVEMENT :
 WALKING GAIT ZONE KELANTAN
 SCHOOL ATHLETE
EDUCATION :
DEGREE OF COACHING EDUCATION, UPSI

6. 5-10 minute of gentle streaching. easy walking.
5-10 minute of stretching and flexibility drills.
End with a 5 minute cool down of easy walking and
again 5-10 minutes of gentle stretching.

7. Race walking Technique : Head and Posture
Head level, eyes looking approximately 20 yards in front
of the body.
Relax, avoid tension in the neck. The jaw should also
remain relaxed.
Race walking Technique : Arms
Arms should be bent 85-90° at the elbows - at all times.
Swing arms loosely and vigorously, pivoting from the
shoulders.
Keep hands close to the body, heel of the hand brushing
by the hip bone.

8. Keep hands close to the body, heel of the hand brushing
by the hip bone.
The hands should not cross the vertical nor horizontal
midline of the torso.
At the completion of the forward swing, the upper arm
should be parallel with the torso. In the forward swing,
the hands are not driven upward.
During the back swing, imagine you are reaching for a
handkerchief in your hip pocket. Avoid extending the
arm past your current range of motion - this can lead to
bent over posture and restricted breathing.
Keep the hands relaxed - a loosely clenched fist with the
thumb on top is the most effective technique.
Proper arm action is very important in achieving and
maintaining a powerful torso and leg technique -
resulting in a faster, controlled pace.

9. Race walking : Torso
Keep the body posture relaxed and straight. In other
words, walk tall.
Avoid leaning too far forward or sitting back. This can
result in a loss of power.
Keep abdominal muscles firm to maintain neutral lower
back curvature. Over tightening of the abdominals can
cause lower back discomfort. Over relaxation of the
abdominals can case "sway back".
The shoulders must remain relaxed. Avoid "hiking up"
the shoulders as this will cause tension in the neck and
shoulder area.

10. Racewalking : Feet
 One foot must constantly be in contact with the ground.
The lead foot must make contact before the rear foot
looses contact.
Landing too far forward of the torso is over-striding and
an inefficient technique that will slow the pace, cause
"soft knee", and possibly lead to an injury of the Iliopsoas
(groin) and Popliteal (behind the knee) muscles. On up
hill terrain, the hamstrings and gluteal muscles can be
injured by over-striding.
Land on the heel, ankle flexed within your range of
motion. Roll straight forward through the center of the
forefoot and off the end of the toes. Be sure not to lift the
toes when flexing the ankle - this can stress the tendons
at the top of the ankle.

11. As the advancing foot has rolled off the toes, keep the
ankle relaxed and the toes pointed towards the ground
until past the supporting leg, at which time the ankle
will begin to flex in preparation for the heel plant.
Anterior Tibialis (shin) tightness, burning, or soreness
may occur in the beginning, so take it easy until these
muscles become conditioned.

12. Racewalking : Hips
Flex (rotate) pelvis forward and back horizontally. The
action is similar to the "Twist" dance of the early 1960’s.
The Oblique (side abdominal) muscles are the primary
flexors for this action.
Avoid excessive lateral (side to side) hip motion as this
can lead to an injury to the Gluteus Medius and Minimus
(side of hip) muscles.
Driving the knees forward and towards the centerline of
the body will help bring the pelvis around.Flex (rotate)
pelvis forward and back horizontally. The action is
similar to the "Twist" dance of the early 1960’s.

13. Racewalking : Legs
The knee of the advancing leg must be straightened
when the advancing foot makes contact with the ground.
Bring the knee through low when the advancing leg
swings forward.
Move legs slowly at first, then gradually increase leg
speed (cadence).
The proper way to achieve a faster pace is to increase leg
speed, not over-striding. Maintain the natural stride
length for your body and increase the number of strides
per minute. Gradually work towards achieving 160 steps
per minute. Over time, you may reach 180-200 SPM.
However, initially your stride length may shorten as the
cadence is increased.

14. RACE WALKING SHORT TERM TRAINING PLAN
Week 1 - Week 6 Phase
Training Programe
3 days per week.
Conditioning Preparation Competition
1 2 1 2 1 2
Muscle Endurance (Stamina) 40% 50% 45% 40% 35% 30%
Speed Endurance 0% 10% 10% 25% 30% 30%
Technique 25% 20% 15% 10% 10% 10%
Strength 20% 20% 20% 15% 10% 10%
Speed 0% 0% 0% 0% 0% 0%
Active Rest 5% 10% 10% 10% 15% 20%
ATHLETICS OMNIBUS - RACE WALKING
From the Athletics Omnibus of Richard Stander, South
Africa

15. PREDIOZATION
DAY SUN WED FRI SUN WED FRI SUN WED FRI SU WED FRI SUN WED FRI SUN WED FRI
N
TRAINNING PER/HOUR 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2
SPECIFIC PHASE
GENERAL PHASE
MICRO
M.ENDURANCE
6km casual pace walking
4x (3min. @ 2min walk)
6x400m/2min rest
STRENGTH
tyres 12x100m
TECHNIQUE
straigth line walking
5x50m
straigth leg walking
5x50m
hip exercise 5x50m
arm action 5x50m
snake walking 5x50m
zingzang walking 5x50m
REST
ATHLETICS OMNIBUS - RACE WALKING
From the Athletics Omnibus of Richard Stander, South Africa

16. Name : Loo Choon Sieng
Country: Malaysia
 Born: 26.10.1989
 Event : 20 km Race Walking
(1j:29min:14s)
 Program : National (Future Champions)
 Coach : V. Subramaniam
http://www.kosmo.com.my/kosmo/content.asp?y=2011

17. Event Result Venue Date
Kuala Lumpur 08.04.20
10,000m Walk 44.33.24
(MAS) 11
07.10.20
20,000m Walk 1.35.33 Bhopal (IND)
09
14.03.20
20km Walk 1.27.36 Nomi (JPN)
10
http://www.all-athletics.com

18. www.bolandathletics.com/5-5%20Race

19. SKILL CRITICAL VARIABLE
Preparation Phase  Use the shoulder as a fulcrum
(Arm Action)  The arm across the body and
forward
 The elbow bent at 90°
Hand Position  Relax your hand
 Keep a straight wrist with the
hand in a loose fist
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20. SKILL CRITICAL VARIABLE
Hip Motion  Rotate the hip forward
 Knee reaches a position forward
of the hip
 The hill contact is
slightly/forward of the knee
Knee Action  Drive your leg forward with the
knee as slow to the ground as
possible
Foot Action  The hell strikes the ground first
with the toes elevated, not flat footed
Canesten Creamwww.canesten.com.my/Gym Relieve Itching, Burning, Flaking & Fugal Foot. No More Painful Step.

21. Based on the athletes weakness, we
provide the training program that focus
on the athletes techniques improvement.
We provide around 6 session of training
that significant to his technique
weakness.

22.  “Stand Hip”, “ Swing arm “
 Goal is to correct and improve the
technique
http://www.eracewalk.com/TechAnat.htm

23.  Visually compared to previous session
 Improve the technique (Hip and Arm)
 Increase the speed of walking gait
 Quantity change (Speed or Timing)
 Target improve the arm swing degree (70° to
80°)
 Target increase the speed of walking gait for
400 m must be 1minutes 40 seconds
 Create positive reinforcement and goals for next
session
 “Must beat 1 minutes 40 seconds!”

24. Olahragawan (2012), 18 October
http://olahragawanmramachandran.blog spot.com