View of proper Warm-Up, Stretching & Drill
(Warm-up jog)
Never start training without a 15 minute warm-up. Jog gently on the spot for five minutes to get your circulation going.This will increase the blood flow to your muscles, warming and relaxing them.
(Stretching)
Then stretch the major muscle groups to prepare them for more vigorous use. The following exercises are static stretches, so there should be no bouncing, no getting out of breath, no straining.Hold each position for 10 seconds, and make sure you feel the stretch in the correct muscles. Pay particular attention to your back and knees, since these are vulnerable to injury.
(Why Drills?)
To understand why drills are important lets go back to the crux of why we train so hard, quite simply put, it is to improve our performance i.e. to go faster, to get more speed. And in running there is a very simple formula for speed.
Speed = Stride Length x Stride FrequencyIn this article there are four drills outlined, two that will primarily help with improving stride frequency and two that will help with your stride length. They will also help you improve your basic technique and maybe your style.
Comments regarding running drills 
Personally I love drills and speed work, they provide variety and entertainment in a training schedule as well as giving you a different type of focus for part of a session. Try and get some friends together do them as a group along with your favourite interval session and have some fun. Generally speaking you should do your drills at the beginning of your session just after you have warmed up and are feeling nice and limber. The drills should not be so hard that you are tired for the rest of the workout, in fact if you do them right they should help you to make you feel nice an zippy for your speed work. Start off doing two repeats of each drill per session and work your way up to doing four repeats of each drill over a slightly longer distance. Remember that if you feel your form is going, shorten the repeat and jog back, recover and start again with good form. You only want to practice good technique.
How do some athletes make winning look so easy?
Some athletes seem to find winning at sports spectacularly easy. It certainly looks like that. But behind the smiles and medals there is always a great training program.
However, it takes a lot of work to just to discover what ’s actually worth your time researching! That time factor is what diverts so many potential winners from achieving their true performance.
So let’s get tough and honest and look at the facts (facts that some people will never accept). You haven’t the luxury of wasting month after month using the wrong training plan.
Here are some examples of articles from the current issue of the new-look Peak Performance. 1.High-frequency training: the long-lasting metabolic effects of exercise that you can use to optimize performance and recovery
2.Strength training: why youngsters should work out with weights
3.Exercise of the month: the standing machine calf raise
4.Nutrition: is calcium the new weight loss supplement?
5.Carb combo drink
6.Long slow runs
I have chosen the above subjects to analyze and pass on to you because each of them could have a significant impact on your training and performance in competition.
Gambar kenang-kenangan dalam kejohanan olahraga pada pagi tersebut. Peserta-peserta skim olahraga memberi senyuman manis untuk semangat mereka bertanding pada pagi itu juga.
Persiapan awal latihan bagi atlit-atlit yang akan bertanding dalam kejohanan Pesta Sukan Remaja 2006 pada awal September tahun ini
Turut hadir dalam sesi latihan setiap hari untuk ke Pesta Sukan Remaja, Urusetia Olahraga Dk.Jamilah (ketiga dari kiri) untuk memberi semangat mereka menjalankan latihan dan motivasi
