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