basically, iDarts Senso is a pub that has lots of electical darts machines, iDarts. They run on this sytem called Dartz Live 2 and with it, u challenge all the other darts players arnd the world. japan, taiwan, hongkong and even usa.
heres some pic that i took during a recent private party!
do check out this awesome new pub with ur friends for a drink or even to try the newest, hippest sport that has arrived in singapore. Darts live!
oh ps, theres this other version called phoenix, and it sucks. so support Darts live!
Returning to running after a brief layoff? A general rule of thumb is that it takes about two weeks of “retraining” to come back from every week in which you did not exercise. Go easy on yourself during this period. Don’t let your ego convince you that you should immediately be able to run as you did before. If you’ve been off the roads for only a week or two, start at about half the distance you were running before the injury. You should be able to build back to your former level in two to four weeks.
Less is more. Don’t do too much too soon. When it comes to staying healthy, under-doing it is better than over-doing it. Limit any increase in your mileage to 10 percent per week and limit the percentage of intense running to less than 20 percent of your total weekly mileage.
You should always be able to carry on a conversation when you are running; if you can’t, you are going too fast.
Be consistent—lack of consistency results in frustration with yourself, overtraining and injuries.
Let race performance determine your training speeds. Your training is most productive when you set the speed perfectly.
Do not avoid hills. Hill training is a good way to strengthen your ankle and tibialis anterior. Also bear in mind that the race course is never an all-flat route. So incoroperate hill runs to finish your race stronger!
Strength training. Running is not necessarily a strength-building activity. You will develop muscle tone and a certain amount of strength, but a good weight program done two to three times a week will help prevent injuries due to muscle weakness.
How do I improve my pace? An easy way to get you going and motivated is to run one km per week one minute faster than your normal pace. Over time your over-all pace should gradually improve.
Keep your head up while you run. This will allow a smoother air flow as there is not alteration to the air pathway. Hence, less energy is needed for breathing (which should be effortless). Keeping your head up and straight will also help keep the rest of your body in alignment, which will help prevent injuries. It will also allow you to run slightly faster.
Keep your toenails as short as possible. If your nails are too long, you can either get a progressively black toenail, or worse, an infection will set in underneath the nail.
prepared and written by Zac Leow
Feel out of breath?
Don’t push yourself too hard. Long runs are not meant to be done fast unless, it is a time trial. Mix in some walking with your running if you have to. The important thing is that you finish the mileage. If the goal for today’s run is 20km, complete it regardless how slow or how fast you finish it. Its a first step to your endurance race.
Feel like stopping?
prepared and written by Zac Leow
Although the rules do not specify any positions, they have evolved as part of the game of basketball. During the first five decades of basketball’s evolution, one guard, two forwards and two centers or two guards, two forwards, and one center were used. Since the 1980s however, more specific positions have evolved.
The above descriptions are flexible. On some occasions, teams will choose to use a three-guard offense, replacing one of the forwards, or the center, with a third guard. The most commonly interchanged positions are point guard and shooting guard, especially if both players have good leadership and ball-handling skills.
Strategies have also evolved with the game. In the 1990s and early 2000s, teams often played with more “isolation.” Teams that had one superstar would let one player, usually the point guard or shooting guard, run most of the offense while the other four offensive players got out of his or her way. Nowadays, teams tend to play with more teamwork. The center position has evolved to become more of a taller small forward position. Since teams play with more teamwork, ball movement has evolved with the game, and more jump shots have been taken as a result. There are two main defensive strategies: zone defense and man-to-man defense. Zone defense involves players in defensive positions guarding whichever opponent is in their zone. In man-to-man defense, each defensive player guards a specific opponent and tries to prevent him/her from taking action. Defense has also evolved as a resonse to the evolution of the offense. “Zone Defense” has changed with many variations. There are defensive schemes called “2–3 zone”, “3–2 zone”, “box-and-1”, “2–1–2 zone” and many more. All of these variations were created to defend different options that an offense has. “Man-to-man defense” has been the most preferred of all the option. Offensive plays are more varied, normally involving planned passes and movement by players without the ball. A quick movement by an offensive player without the ball to gain an advantageous position is called a cut. A legal attempt by an offensive player to stop an opponent from guarding a teammate, by standing in the defender’s way such that the teammate cuts next to him, is called a screen or a pick. Those two plays combined is a pick and roll, in which a player sets a pick and then “rolls” away from the pick towards the basket. Screens and cuts are very important movements in offensive plays; they allow the quick passes and teamwork which can lead to a successful basket. Teams almost always have several offensive plays planned to ensure their movement is not predictable. On court, the point guard is usually responsible for identifying to his teammates which play will occur. Defensive and offensive structures, and positions, are more emphasized in the higher skilled teams in basketball.
The most common and recommended way of shooting the ball is as follows: The ball is first held with both hands with the guide hand on the side of the ball and the shooting hand under the ball. The ball rests in the shooting hand, in the manner of a waiter carrying a tray. The power of the shot comes from the legs, passing through to the elbow and wrist extensions of the shooting arm, finally continuing through the fingers. The ball is shot toward the target by extending the wrist in a half-arc until the fingers are pointing toward the floor. The ball rolls off the finger tips while the wrist completes a full downward flex motion. The shooting elbow is extended upward, starting its extension from approximately a 90º flex. The ball should be evenly placed between the index and middle fingers. The ball ideally has a reverse, even spin, called backspin. This deadens the shot upon impact with the rim and applies “touch” to the ball. The ideal trajectory of the shot is somewhat arguable, but generally coaches will prefer a proper arch. The ball should pass well above the hoop, depending on the length of the shot, and travel downward into the basket to create the best angle for success. A shot that has little arch is called an “arrow” and has less chance of going in. A shot with too much arch is sometimes called a “rainbow”. A rainbow is preferable to an arrow. A fluid shot involves a sequenced motion extending the knee, elbow, wrist and fingers. From behind, a shooter will have his/her arm fully extended while the wrist and fingers form a “gooseneck” position.
A pass is a method of moving the ball between players. Most passes are accompanied by a step forward to increase power, and are followed through with the hands to ensure accuracy. One of the most basic passes is the Chest Pass. The ball is passed directly from the passer’s chest to the receiver’s chest. This advantageous because it takes the least amount of time to complete, as the player tries to pass as straight as possible. Another type of pass is the Bounce Pass. In this pass, the ball bounces about two-thirds of the way from the passer. Like the chest pass, it is passed from the passer’s chest to the receiver’s chest, and it is passed as directly as possible. For example, there should be no downward motion of the ball between the bounce and the time the receiver catches it. In this way, it is completed in the least amount of time possible. It takes longer to complete than the chest pass, but it is more difficult for the opposing team to intercept. If the player is crowded or needs to pass the ball around a defender, this pass is often used. The Overhead Pass is used to pass the ball over a defender. The ball is passed from behind the passer’s head, over it and toward the chin of the receiver. This pass is also fairly direct and can cover more distance than a chest pass. A pass is not necessarily always between two players who are at a distance from each other. Sometimes, a clever cut by a teammate can mean that a pass is to a teammate in motion who is closer to the passer when he/she is passing the ball. The most important aspect of a good pass is that it is difficult for the defense to intercept. For this reason, large arc-shaped passes are almost always avoided and cross-court passes are extremely rare.
Dribbling is the act of bouncing the ball continuously. When a player dribbles, they push the ball down towards the ground, rather than patting it, because this ensures greater control. When dribbling past an opponent, the player should use the hand furthest from the opponent. It is important for a player to be able to dribble confidently with either hand, so the defender will not be able to get to the ball without getting past the dribbler. The dribble is also lowered when switching hands so movement is more frequent. This is because, when switching the hand that is dribbling, the ball travels in front of the player, making it easier to steal. To switch hands, a player can dribble between his/her legs or behind the back. Players should not have to watch the ball while they are dribbling. By pushing the ball they know where it is without having to see it. A player’s peripheral vision can also track the ball. By not having to focus on the ball, a player can look for teammates or scoring opportunities, as well as steer himself/herself away from danger.
A rebound is the act of successfully gaining possession of the basketball after a missed field goal or free throw. Rebounds in basketball are a major part in the game, as most possessions end after a missed shot. Rebounds are divided into two main categories: Offensive Rebounds, in which the ball is recovered by the offensive side and does not change possession, and Defensive Rebounds, in which the defending team gains possession of the loose ball. Most rebounds are defensive because the teams on defense tend to be in better positions (closer to the basket) to recover missed shots. Offensive rebounds provide another opportunity to score for the offensive team, either right away or by resetting the offense. Rebounds are credited to the first player that gains clear possession of the ball, or to a player that successfully deflects the ball into the basket for a score. There are many attributes characteristic of great rebounders. The most common are height and strength. Because height is important, most rebounds are made by centers and power forwards. Great rebounders must also have a keen sense of timing and have great leaping ability. It is also important that players position themselves in the best spot to get the rebound. This is done primarily by boxing out. Team rebounds are credited to a team that gains possession of the ball after any missed shot that is not cleared by a single player (i.e., deflected out of bounds after the shot, blocked out of bounds, etc.). A team rebound is never credited to any player, and is generally considered to be a formality. According to the rules of basketball, every missed shot must be rebounded whether a single player controls the ball or not.
As you extend your stride or quicken the rate of your leg and foot turnover when you’re trying to pick up your pace, the lower abs-including the transversus and rectus abdominis-and lower back are called into action. The stronger and more stable these muscles are, the more force and speed you can generate as you push off the ground.
The glutes and lower abs support the pelvis, which connects to the leg muscles needed to get uphill. If the core is strong, the legs will have a stable plane to push from, for a more powerful ascent. When you swing your leg forward, the hip-flexor muscles, such as the rectus femoris, pull on the pelvis. As you push off the ground, the glutes and hamstrings are engaged.
When you’re flying down a slope, you need strong gluteal muscles to help absorb the impact and counter the momentum of the forward motion. As fun as it may be to zoom down, without the core strength to control your movement, your quads and knee joints bear the extra pounding of your body weight, which can lead to fatigue, pain, and even injury.
As you’re nearing the end of a race, a solid core helps you maintain proper form and run efficiently, even through fatigue. With strong lower abs and lower-back muscles, such as the erector spinae, it’s easier to stay upright. If your core is weak, you may end up shuffling, slouching, and putting too much stress on your hips, knees, and shins.
Whenever you have to suddenly move to the side-to turn the corner on a track, dodge a pothole, or navigate undulating terrain-the obliques provide stability and help keep you upright. If your core is weak, then you may end up leaning into the movement, which can put excess weight and strain on the joints in your legs and feet.
Hence, Core workouts are extremely important for runners.
How about adding some core exercises to your workout this 2 weeks to boost your run for this upcoming Standard Chartered Singapore Marathon 2011?
Give it a shot!
-run your hearts out!!!!
‘Most of the research has shown that people who eat more frequently have a lower weight. But no one knows why,’ said lead researcher Jessica Bachman, an assistant professor in the department of Nutrition and Dietetics at Marywood University in Scranton, Pennsylvania.
More than 60 per cent of US residents are obese or overweight, but the relationship between the number of meals people eat each day and the ability to maintain weight loss has remained unclear, she said.
To make an educated decision about your basketball shoes and determining which features are most important, you should have a basic understanding of shoe construction. Do you need a low-cut or mid? What is teh material of the upper? Do I need more or less cushioning?
Knowing how and why the shoes are made, could help you in decision making.
Highs, Mids Or Lows
prepared and written by Zac Leow
its been 6 months since i took over as the head coach but this was the first friendly game we had.
here is the scoresheet
# 6: 9 points
# 21: 3 points
# 9: 6 points
# 14: 4 points
# 4: 9 points
#7 : 2 points
#23: 2 points
although the boys didnt come up with a win, i really liked their “never say die” attitude.
from this game, i hope the boys have learnt alot more abt themselves just as how i have grown to know more about myself as a coach. thank NJ for this wonderful experience.
after the game, i joined some of the boys for dinner and i had lots of fun joking arnd with them.
we will win some games. and they will be timely. lets go boys!!!