HOW TO IMPROVE SPRINT SPEED 🤔

Hello, I'm back. My previous topic is Sprinting events. And now is about How To Improve Sprint Speed. There are several ways we can apply which are focusing on speed work. Did you know Speed work is very important to enhance your form and efficiency at all pace? In addition, to have greatest speed is you need to train more on your lower body. Speed training is not easy as like as you see. It will make your body feel uncomfortable, forcing to change breath rapidly and need a lot of effort. 

Next, you must train regularly. Make it as your daily routine even for awhile. Pasel Tsatoulline once said, you need to Grease and Groove. If you train regularly, you can make movement on sprinting look naturally, efficiently and smoothly. The example of training you can do is Uphill and Downhill sprint. I have something to tell you, did you know if you're doing Uphill and Downhill running you can prevent from getting shin splint. It can alleviate stress on shinbone. 

Uphill & Downhill Sprint.

Besides, develop core strength also can make someone's speed faster. Core is an anti-mover and such a big stabilizer who will assist a force production. Force has been produced by prime mover and transfered to our core and other body parts. In addition, core are also act as stability to stabilize the trunk while the arms and legs move during functional movements. To build core stability is you can do Plank, Side Plank & Hip Thrust.

Example of Core Workout

Last but not least, all you can do to keep improve your speed is practice on arm swing mechanics. This is the easiest way to help you speed up your sprint. As you run, keep your elbows at 90 degrees and bring each hand up in front of your face. Lower your hand as if you're about to put it in your pocket. BUT, don't let yourself hunch forward with slouched shoulders because it will slow you down.

How to do Arm Swing.

I think that's all what I can share for today. May this tips or knowledge will help you to improve your speed later. Just keep practicing and stay safe everyone. See you guys on another post 😉.

SPRINTING EVENTS? SEEMS INTERESTING 🏃🏻‍♀️

 Hi Assalamualaikum fellow friends. Have you heard about athletics before? 100 meters , 200 meters & 400 meters sprinting events? I bet that some of you are familiar with it because we have been exposed to it since elementary school. 

The History: 📜

1. 100 meter event.

• Been introduced to the Olympic Game on 1896.
• Held in Athen's, Greece.
• The first name was Stadion.
• Using starting block at 1902.

    2. 200 meter event. 

• It was added in 1900. While women (👩🏻‍🦱)  in 1928.
• Using rope to separate the lane.
• Started using synthetic track in 1956.

    3. 400 meter event.

• One of the original event at Ancient Olympic was dianios race that equivalent with 100 meter. 
• Started since 1896. 

The Equipments: ⏲

📍 Spike shoes.

📍 Starting block.

📍Running suits.

📍 Stopwatch.

The Techniques: 👍🏻

 Using Starting Block

A) Bullet Start/Bunch.

• The toes of rear foot are approximately level with the heel of the front foot, and booth feet are placed well back from the starting line. 

B) Medium Start.

• The knee of rear leg is placed opposite a point in the front half of the front. 

C) Elongated Start.

• The knee of the rear leg is level with or slightly behind the heel of the front foot. 

Example of Bullet Start.

Drills

This drills can be performed to increase your speed and improve your techniques. 

i) Butt kicking.

ii) Toe tapping.

iii) Knee raising.

iv) Front kick kangaroo jump.

v) Speed foot step.

vi) Long stride lunges.

vii) Frog jump.

The Track Layout: 🗺

Google image: Track layout.

The Rules & Regulations: 📂

1) Rule 143.

• Clothing [clear, non-transparent, same color front and back]
• Shoes [spike, not exceed 11 spikes]
• Athlete bibs [2 bibs]

2) Rule 160.

• Track measurement running [Running track = 400m / lane width = 1.2mm].

3) Rule 161.

• Starting block [2 foot plate adjustable, foot plate should be sloped].

4) Rule 162.

•  The start [on your mark, Set, Go].

5) Rule 163.

• The race [keep allocated lane from start to finish].

6) Rule 164.

• The finish [torso reach vertical plane of nearest edge of the finish line].

7) Rule 165.

• Timing [hand timing, time keeper should be in line with the finish].
• Photo finish [automatically determine and record the finish time also able to produce printed image].

That's all what I can share, I hope you guys know a little bit more about sprinting events. Hope this will help. Please spread to others okay 🦋

CROSS COUNTRY RULES

Im back 😎

Badminton? Done ✅ Ultimate Frisbee? Done ✅ Let's move to another sports topic which is Cross Country. It is a sport in which teams and individuals run a race on open-air courses over natural terrain such as dirt or grass. The course should be clearly marked with tape on bth sides, must not contain any other long straight apart from start and finish area. The most suitable is natural, undalating curse with smooth curves and short straights. This knowledge I got from the seminar I 

attended last year which is 'Kursus Kepegawaian Olahraga'.

So here is the basic rules for cross country:

1) Distance.

👨🏻 10 km
👩🏻 10 km
U20 - Men 8 km
U20 -  Women 8 km

Distance recommend for U18 competitions
👦🏻 6 km

👧🏻 4 km

2) Start 🏁

🎐 Race shall be started by firing gun. 

🎐 The commands for races longer than 400m shall be used.

🎐 In races include large numbers of athletes, five-minutes, three-minutes and one-minutes warning should be given.

🎐 Athletes shall be lined up in manner determined by organizers.

Google image

3) Safety. 🚑
🎐 Organisers of Cross-Country Races shall ensure the safety of athletes and officials.

4) Drinking / Sponging & Refreshment stations. 🍹

🎐 Water and other suitable refreshments shall be available at the start and finish all races. 

🎐 Shall be provided if weather conditions warrant such provision.

Google image

5) Race conduct.

🎐 If referee satisfied on the report of a Judge or Umpire or otherwise, an athlete has left the marked course thereby shortening the distance to be covered, he shall be disqualified.

Google image

ULTIMATE FRISBEE? 🥏

Hai everyone. Are you ready to learn something new? 

Today's topic is about Ultimate Frisbee❗❗❗ Whuuutttt is that ❓❓❓ Ahaaaa, according to whatisultimate.com on 2015, ultimate frisbee is an exciting, non-contact team sport played by thousands all over the world in Open, Mixed and Women's teams. It is fast-paced game, demanding its player to develop razor sharp throwing skill and immense stamina & agility. Did you know about this sport? No? Actually, ultimate is a newcomer friendly. I learn about this sport because it was played by one of my friends. To make it short, ultimate has been played by flying a disc "frisbee" to their own teammates. Seems like easy peasy lemon squeezy right? But, NOT FOR ME 😂 It is a high intensity sport where you need to develop more on your cardiovascular endurance. 

Google image.

The rules you need to know in order to start are easy to pick up (maybe). There are 10 basic rules that you need to know. 

1) The playing field.

🎊 The field is 100 meters total.

Google image. 

2) Starting play. 

🎊 The team have 7 playes on the field. Each point starts with the teams on the line at the fron of their end zone. The defending team throws the disc (called the pull) to the attacking team to being play.

3) Scoring.

🎊 Each time the attacking team recieves the disc in the end zone of defending team, they score a point. After scoring a point, the next point begins with the attacking team becoming the defenders.

4) Disc movement.

🎊 The disc can move in any direction via passes between players of the attacking team. The player with the disc must be stationary.

5) Turnovers.

🎊 When pass is incomplete, for example the disc goes out of bounds, the receiving player drops the disc, the defense blocks or intercepts or intercepts the pass. The defending team gains possession of the disc and becomes the attacking team.

6) Substitutions.

🎊 It can only be made after scoring a point, or if a player is injured during a point.


7) Contact.

🎊 The sport is considered non-contact. If there is contact between two players, the result is a foul.

8) Fouls.

🎊 If there is contact between players, the result is a foul. If the foul causes a turnover, the attacking team remains in possession of the disc and play is restarted. 

9) Refereeing.

🎊 Each player is responsible for calling his/her own fouls and for resolving any disputes that might arise. Even at the highest level of Ultimate , there is no official referee.

10) Spirit of the game.

🎊 Ultimate emphasizes sportsmanship and fair play. Competitive play is encouraged, but never at the expense of the respect between players, observation of the rules or the enjoyment of playing the sport. 

That's all what I can share to all of you. May this knowledge will help you to know what is ultimate frisbee and start playing it. Stay active and enjoy the game 🥏

MUSLCE CONTRACTIONS

Hai Everyone 😷 How are you today? Hope you guys are doing well. Please pray for my health, because I'm going to have flu and sneeze today. 
So let's jump into our topic. My brother asked me a cpouple of days ago about muscles, because he siad he wanted to build up his muscle. Based on knowledge that I learnt during Diploma & Degree, I want to explain a little bit about muscle contractions when we do exercise. Actually, there are three types of Muscle Contraction. 💪🏻

1) Concentric Contraction.
🔐 Muscle shortens.

2) Eccentric Contractions.
🔐 Muscle lengthens.

3) Isometric Contractions.
🔐 Muscle does not change. Neither shortens nor lenghtens.

These three types of muscle contractions that happened if you're doing an exercise or bicep curl. Keep exercising in order to get muscular body. But make sure to do it in correct techniques, proper attire, suitable place and keep hydrated. ❗❗❗ Goodluck on trying. 🥰

MAKING BADMINTON AS YOUR HOBBY 🏸

Hai Assalamualaikum my beloved followers 💖

My previous topic was about travel, which could help me reduce my stress. And now, doing what we like  or hobby can also improve our mood, mental health and quality of life. As for me, I choose Badminton as my hobby to release my stress, anger and sadness. But, it depends on you, as long as it makes you happy. Playing badminton can also help me to reduce or eliminate boredom during my leisure time. Just to let you know, even when I'm so busy, I really love to play badminton. I'm going to make time for it. So, I have the credibilty to tell you more about this sport, are you ready? Let's go 🚀

First and foremost, the basic equipments you need to have is:

1) Badminton racket.
2) Badminton shoes.
3) Suitable attire/sport attire.
4) Shuttlecock.
5) Badminton net.
6) Badminton grip.

Secondly, we move to basic skills in badminton that you must know. You should learn the basics before learning how to hit badminton shots.

1) Basic Gripping Technique. 
✨ You must learn how to hold your racket using forehand and backhandgrip. The condition of your hand will be different according to your shots. If you are not holding the racket properly, you won't be able to execute strong shots.

2) Basic Footwork.

✨ Secondly, footwork is important thing that you must learn because good footwork allows movement around the court.

Google image.

3) Basic Badminton Strokes.
✨ What is badminton stroke? A badminton stroke is the movement of the player's racket with an intention to hit the shuttle. But..... did you know, there are four types of basic badminton stroke which are Overhead Forehand Stroke, Overhead Backhand Stroke, Underarm Forehand Stroke, and Underarm Backhand Stroke. 

Google image.

4) Badminton Serve.

✨ I bet that each one of you know that a badminton rally starts with thw serve. You need to know the correct techniques to deliver good serve.

Google image.

5) Basic Stance.
✨ It is the way you stand when retrieving certain shots from your opponent. Let me guess, this may be your first time hearing of this term right? So, a good stance set you up to defend and attack effectively during a game. You must learn, Offensive Stance, Defensive Stance, and Net Stance.

Google image.

In order to become an intermediate or advanced player, you must MASTER the basics, make them as your habit and after that keep training. Once you get your basics right, learn those advanced shots and skills. Happy trying everyone. Goodluck. 💪🏻

PLACE TO TRAVEL 🛫

Hello hello hello 😎

How are you today?  Hope you're doing great. On my previous post, I explained about the benefits of gardening right? So now, I would like to tell you about the place you need to go to travel. I choose this topic because I love to travel and last week I have spent my whole weekend traveling to Terengganu. As for me, traveling can also reduce my stress and make me forget about my problems for a while.

Before that, I want to tell you what is the benefits if you are traveling? 

🛫 Can ensuring your inner peace.

🛫 Exploring new cultures.

🛫 Improve your language skills 

🛫 Makes you more confident and independent.

Next, we proceed to our main topic which is place you need to go to travel. 

1) Terengganu
Has been popularly known as the Land of Turtles, many turtle species such as Leatherback come to nest on its beaches each year. Although, fishing has always been their main economic activity. Terengganu is home to a diverse and close-knit society, where people are friendly and charm that exuberantly warmth and grace, with strong moral values. People of different races share the bonds of neighboorhood, a strong liking for local food and speak the same local dialect. It was popular with their "kerepok lekor" as well.

Google image.

     A) Pasar Payang.

It is located on the side of Terengganu River and it is most well-known tourism destination in Kuala Terengganu.In this Pasar, it offers various kinds of traditional handcraft products such as Batik, Silk cloth, Songket, metal product and fresh vegetables. 

     B) Crystal Mosque. 

The mosque is located in the Islamic Heritage Park in Terengganu. According to Wonderful Malaysia website that have been established on 2017, this mosque took two years to be built from 2016 -2008. It was only opened to the public on 8th February 2008 by the 13th Yang di-Pertuan Agong, Sultan Mizan Zainal Abidin of Terengganu. 

As for me, this mosque has its own uniqueness which coated with steel, glass and crystal. 

     C) Drawnbridge. 

It is the first drawbridge built in Malaysia & Southeast Asia. Its design was inspired by London Tower Bridge in London. Basically, the drawbridge allow users to cut their travelling time between Sultan Mahmud Airport as well as University Malaysia Terengganu and Kuala Terengganu by about 15 minutes.  I love the view at night because it full of lights.

     D) Beach of The Old Ugly Stone.

 Pantai Batu Buruk is a famous beach for strolling and such a good place to visit especially in the evening. It  is located 1km from the city centre of Terengganu. From what I can see, this beach is a popular destination for the city folks of Terengganu and throughout Malaysia. It's suitable for girls to OOTD. 😁 

In a nutshell, I think Kuala Terengganu had such a beautiful and interesting place to visit. Terengganu holds the charms and splendor from others state in Malaysia. It is home to a diverse and close-knit society, where people are friendly. People of different races share the bonds of beighborhood, a strong liking for local food and speak the same local dialect. I admit it 🤝🏻 So, you can visit Terengganu after this. Happy holidays everyone. 🤗