10 Dec 2011, Practise

UMGBT practise,
Next training on 10 Dec 2011 (Saturday), 7.30am-10.30am, Varsity Green.
They is no gym available at the moment because Sukmum for other sports still competing.
For those who cannot attend, pls let me know the reason (reasonable). If I dont receive any reason for not attending training, we (coaches) will consider you are not interested to be in our team.
Hope to c u all...............

Fr: Coach ML

1th & 3th Dec Practise

To all UMGBT players,

No training for this week due to SUKMUM (Girls Basketball) from 29 Nov 2011 - 2 Dec 2011. Next week training will update again once I confirm the training venue.

All the best and take care..............
UM Um u..............m

Coach Ming Lip

UMGBT Practise

To all UMGBT players, next training:
24/11/2011 (THURSDAY) GYM 1 (Indoor Court) - 8.30pm-10.45pm.

26/11/2011 (SATURDAY) GYM 2 (Indoor Court) - 7.30am-11.00am).
Pls come early for warm-up & dynamic stretching. Last week 19/11 saturday training only 7 players attend, how about other players?

Reminder - For those who CANNOT attend training, pls sms to me or other coaches the reason why you cannot attend.
This week we managed to booked Indoor Court (GYM) for our both training session. So, no need to worry raining and no court for practise. C u................ 

Coaches, pls update me if got players inform you she cannot attend practise.

Coach Ming Lip 

UM Practise

To all UMGBT players, next training session:
17/11/2011 (THURSDAY) KK1 (Outdoor court) - 7.30pm-10.30pm
Start warm-up & stretching at 7.15pm, we will start training sharp at 7.30pm.

19/11/2011 (SATURDAY)
Varsity Green (Infront Fac.Law) - 7.30am-10.00am)
Start warm-up & stretching at 7.15am, we will start training sharp at 7.30am.
C u all.................

Fr: Coach Lim

Warm-up & Dynamic Stretching

To all UMGBT players, use this warm-up & dynamic stretching program for every training session in future. We start this warm-up program last night (10/11/2011). For those who attend last night training session, pls assist others players for our next training session (This Sat-12/11/2011 Varsity Green). Pls warm-up before 7.30am and our training will start sharp 7.30am. I will come early to teach u all.
Hope to c u there.....................

Warm-up & Dynamic stretching				Distance	Description
1	Neck	Rotation		count 10	Walk
		Flexion half circle		count 10	Walk
		Lateral stretch		count 10	Walk
4	Multi shoulder stretch			count 10
5	Shoulder rotation (F/B/Counter)			count 10
6	Hand walk (F/B)			5m + 5m walk
7	Forward lunges + trunk rotation			5m + 5m walk	(Both side)
8	Lateral lunges to deep lunges			5m + 5m walk	(Both side)
9	Ankle raise			5m + 5m walk
10	High knee walk to hold			5m + 5m
11	Butt kick walk to hold			5m + 5m
12	High knee skip to run			5m + 5m
13	Butt kick run			5m + 5m walk
14	High knee skip to hand reach			10m
15	March walk to skip			5m + 5m
16	Carioca			10m	(Both side)
17	Lateral quick feet			10m	(Both side)
18	Small step forward & back pedal			10m + 10m
19	Hurdler (F/B)			5m + 5m
20	3s quick feet to short sprint			10m

From Coach Ming Lip

New prosedure warm-up

Dynamic Warm-up & Stretching
Total Duration: 15 – 20 minutes

Activation (Control movement/No swing) 1. Lateral Step to External Hip Rotation & Squat 2. Inverted Hamstring 3. Leg Ext 4. Multi Shoulder Complex	(reps)   1 X 10 1 X 10 1 X 10 1 X 10 (Rotation-f/b/alternate)
Dynamic stretch & movement integration 1. Full Squat to Rotational Coil to Cone Touch 2. Calf Forward Lean to Arm Stretch & Hyper Ext 3. High Knee (3 sec Hold) 4. Butt Kick (3 sec hold) 5. High Knee 6. Butt Kick 7. Drop lunge 8. Lateral Lunge 9. Forward alternate leg Skip 10. Lateral Skip to Floor Touch 11. Lateral move with cross leg	(Distance) 1 X 20m (Arms Rotation) 1 X 20m 1 X 20m 1 X 20m 1 X 20m 1 X 20m 1 X 20m 1 X 20m 1 x 20m (Hand reach & stretch) 1 X 20m (Hand reach & touch) 1 X 20m
Neural Activation 1. 2 & 1 Lateral Shuffle 2. Vertical jump & reach 3. Squat Jump & Turn (180 degrees) 4. Ankle Hop to Sprint	1 X 20m 1 X 10 1 X 10 1 X 5

I understand the word I use is NEW for you but this are the sports science term. If you have any question regards the activities.......>>>attend my training session.
The reason why I implement this type of warm-up and stretching is because......>>>attend my training session & you will feel the different.
The advantage/benefit to the performance compared with previous warm-up & stretching that majority of your PREVIOUS coach teach you. For more detail....>>>attend my training session.
If you want to learn something other than your study....>>>attend my training session.
Hope to c you soon.


Head Coach
Lim

KL Open Details

Ex-UM's KL Open 2011 season will kick-off this SUNDAY 2 October. Ex-UM Girls team will play at 2.30pm v MVP Sport 1 whilst Ex-UM Boys team will play at 7.00pm v Confucian B at Salak South.

Details of the girls' teams, the game schedule for the 1st 2 days (2 Oct and 9 Oct) for both girls and boys' teams, as well as games venue location are as per below.

Please note the need to attend the Opening Ceremony on 15 October, 4pm at MABA Stadium.

Girls Teams:

• Ex-UM
• Hong Wei A
• Hong Wei B
• 人人 (橙)
• 人人 (黄)
• MVP Sport 1
• U-TAR (no confirm)

2-10-11 (Sunday)

11.30am (G) Hong Wei A vs Hong Wei B

13.00pm (G) 人人 (橙) vs 人人 (黄)

14.30pm (G) Ex-UM vs MVP Sport 1

16.00pm (B) PSBT vs KBT

17.30pm (B) Confucian A vs K-Sport

19.00pm (B) Ex-UM vs Confucian B

9-10-11 (Sunday)

11.30am (G) Ex-UM vs Hong Wei A

13.00pm (G) Hong Wei B vs 人人 (橙)

14.30pm (G) 人人 (黄) vs MVP Sport 1

16.00pm (B) Confucian B vs PSBT

17.30pm (B) KBT vs Anunymous

19.00pm (B) Sportkid vs Sentosarian

Opening Ceremony

Will be on 15 Oct at MABA STADIUM (4pm). Each team need to send at least 10 players to line up during the opening ceremony (T-Shirts will be given out on that day and must be in tidy, proper attire).

Games Venue / Location

Address: Jalan 1, Kampung Baru Salak South

Latitude: 3.089799

Longitude: 101.702863

(for iPhone / iPad users, just enter 3.089799, 101.702863 into the Maps app)

To All Ex-UM Supporters

Come support us, both Ex-UM girls and boys' teams!!!

UM PRACTISE & TRY OUT

UM 2011/2012 Season is starting!

We will have our first practice and try-out sessions starting this week, as follows:-

1. Thurs 29/9 NIGHT 7:30-10:45 PM at Gym 1 (Indoor Court)
2. Sat 1/10 MORNING 7:30-10:30 AM at Varsity Green (Outdoor Court)

*Any venue changes will update by sending message.

Meantime, for 1st year players (and reminder to our veterans), please note our following practice guidelines / rules:-

1. Be EARLY. Practice start time of 7:30 means you should be there at 7:00, to warm up etc. We start sharp at 7:30.

2. Be EFFICIENT. During practice, especially between drills or between drill and water break, do not walk but run / jog.

3. Practice HARD. Drills are run for short durations but we expect HIGH INTENSITY/ EFFORT.

4. Bring your own WATER supply (LOTS of it!). There is no water supply at Varsity Green and although there is a water cooler at Gym 1, 20+ people waiting in line to use that one water cooler is not efficient use of time.

5. Bring a simple FILE. We will handout printouts occasionally during practices.

6. Subject to the above, have FUN and ENJOY yourselves. Get to know your new team mates and make new friends whilst learning to improve your basketball skills.

See you all this Thursday night.

Regards,
On behalf of the
UMGBT Coaching Staff
Coach Ming Lip

Training Program for Balance & Core

For those who are interest, pls try out below program especially for MASUM players. It will help you to build up your condition before start the new season on september 2011. It was clasify as Low, moderate and high intensity. Pls choose either 1 program and perform minimum of 2 times per week. It only take you about 30 minutes to complete 1 program. You are advise to start with Low program progress to High intensity program. No equipment require................what you need just speed about 30 mins and try it for minimum 2-3 weeks with the same sets and repetition.

Low Intensity

No	Exercises	Sets	Reps
1	Abdominal wall press	2	30
2	Russian twitch	2	20
3	Leg raised	2	30s
4	Upper back extension	2	20
5	Lower back extension	2	20
6	Multiple Bridging (4 side)	2	30s/side

Moderate Intensity

No	Exercises	Sets	Reps
1	Hand walk (F/B)	2	8
2	Bird dog (alternate side)	2	10/side
3	Oblique Ab crunch (both side)	2	10/side
4	V shape leg raised	2	15
5	Aero plane (both leg)	2	30s/leg
6	Squat jump 180˚turn (both side)	2	5/side

High Intensity

No	Exercises	Sets	Reps
1	Single leg stiff-leg deadlift (both leg)	2	10/leg
2	Cycle crunch	2	10
3	Leg raised circle	2	10
4	Bridging (Alternate hand & leg lift)	2	10/side
5	1 leg squat jump 180˚ turn (both leg)	2	5/leg

*Each exericses perform without rest more than 1 minute

Pls drop me msg if you not clear. I will try to response asap.

Hope you enjoy it...........................:)

Off season outing 2010/2011 (UMBBT & UMGBT)

UMBT players will organize off season outing. It include UM boy's and girl's team as well as EX-UM players.

Tentatively will going to Port Dickson at 22th - 24th July 2011.

For more information, pls check with our organizer handsome guy Mr Raymond Tan. It can be contact through UMBT facebook.