Content Page

Chapter 1
1.0 Introduction of Organization 1
1.1. Organization Background 1
1.2. Objective 2

1.3. Mission 3

1.4. Vision 3

1.5. Facilities 4

1.6. Organizational Chart 9

Chapter 2
2.0 Activity Calendar 10

Chapter 3

3.0 Project Report

18

3.1. Weight Training Program for Squash

18

3.2. Weight Training Program for Hockey

26

Content
Page

Chapter 4

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4.0 Comment and Suggestion
33

Chapter 5
5.0 Conclusion 37

Chapter 1
1.0 Introduction of Organization
1.1 Organization Background

History of establishment of the Majlis Sukan Negeri, Negeri Sembilan Darul

Khusus under the National Sport Council Act 1971 7 (1) as follows: "There shall be

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established in each state a Sports Council of State where the provisions of the Second
Table to be effective”. Since these acts came into force, all states already have the State
Sports Council respectively. Yet, the possible functions not develop sports in their
respective states. This occurred because of the lack of officers and staffs remain the
administrative control of the Council. In normally handled by the administrative
council an officer in the Office of the Secretary of state government can not concentrate
because absence of specific personnel problems. Recognizing from this, the National
Sports Council with approved by the respect Minister to amend Schedule National
Sports Council Act in 1988. The amendment allows the State Sports Council appoint a
director, officers and servants servants as it deems necessary to carry out the Council
affairs efficiently.
Regard to the above, the National Sports Council had a discussion. A result from
discussion result was finally obtained for established the State Sports Council, Majlis
Sukan Negeri, Negeri Sembilan. Before the year 1983, MSNNS registered with the
Registrar of Societies Malaysia. After the year 1983, MSNNS must be incorporated
under the Malaysia National Sports Council Act 1971.

1.2 Objectives
1.2.1 To promote sports in the state of business and plans to enhance the
performance of athletes from the grassroots to participate in the match in
state-level competition, national and international.
1.2.2 To provide infrastructure facilities and infrastructure sufficient for the
development of sports at the district level and the state.
1.2.3 Enhance the quality, knowledge and skills coaches, technical officials and
local sport sports leaders.
1.2.4 Helps to improve and streamline the association and sports organizations
at region and state and planning with the implementation of development
programs sports at the state and region.
1.2.5 Plan and manage the sports facilities placed under the obligations and
responsibilities of the Council.
1.2.6 Coordinate and prepare contingent participation states in the Malaysia
Games (SUKMA).

1.3 Mission
Promote and develop high performance sport in line with the national sports
policy.

1.4 Vision

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1.4.1 Government leadership
1.4.2 Voluntary associations
1.4.3 Socially responsible private sector
1.4.4 Interest in and appreciation of community
1.4.5 Committed athletes

1.5 Facilities at Kompleks Sukan Tan Sri Dato Dr Mohd Said

1.5.1 Gymnasium

1.5.2 Squash Court

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1.5.3 Badminton Court

1.5.4 Lawn Ball Field

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1.5.5 Hockey Field

1.5.6 Swimming Pool

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1.5.7 Hostels

1.5.8 Canteen

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1.5.9 Meeting Room

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1.6 Organizational Chart

Chapter 2
2.0 Activity Calendar
Month Date Activity Place
21 – 23 January 2011 Kejohanan Berbasikal Seremban, Kuala
Jelajah Negeri Pilah, Jempol,
sembilan Rembau, port
Dickson

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 28 – 30 January 2011 Kejohanan Skuash Kompleks Sukan
January Terbuka Negeri Seremban 2
Sembilan
29 – 31 January 2011 Le Tour De Tampin, Kuala
Langkawi Pilah, Nilai
TBC Kursus Kepengadilan Seremban
dan Kepagawaian
Teknikal Bola
Keranjang
07 – 09 February 2011 Kejohanan Perahu Port Dickson
Layar MSSNNS
February 09 – 12 February 2011 Kursus/bengkel Port Dickson
Periodisasi Jurulatih
Negeri Sembilan
(Program SUKMA
2011 & 2011)
21 – 25 February 2011 Kursus Sains Sukan Kompleks Sukan
Tahap 1 Kebangsaan Seremban 2
21 – 25 February 2011 Kursus Pengadilan USM, Nilai
Sukan Bola Tampar
03 – 06 March 2011 Sirkit Badminton Seremban
Kebangsaan Zon
Selatan
12 – 13 March 2011 Kejohanan Karate Kuala Lumpur
March Remaja & Kadet
Kebangsaan 2011
14 – 19 March 2011 Kejohanan Kriket Seremban
MSSM
14 – 19 March 2011 Kejohanan Perahu Port Dickson
Layar MSSM
TBC Kejohanan Bola Seremban
Keranjang Terbuka
Negeri sembilan
01 – 02 April 2011 Kejohanan Silambam Seremban
6 Penjuru
08 – 10 April 2011 Kejohanan Terjun Pusat Akuatik
Dan Renang Negeri,Paroi
April Berirama Kebangsaan
2011

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 16 – 17 April 2011 Kejohanan Wushu Dewan Chin
Negeri Sembilan Woo, Seremban
16 – 17 April 2011 Kejohanan tinju 6 Seremban
Penjuru
18 – 21 April 2011 Kursus Kejurulatihan Paroi, Seremban
Bola Tampar Tahap 1

Month Date Activity Place

22 – 24 April 2011 Ujian kecergasan Kompleks Sukan
Atlet Negeri Negeri, Seremban
Sembilan Fasa 1
(Program SUKMA
2011 & 2012)
TBC Kejohanan Bola Tampin
Keranjang Bawah
Umur 16 & 18 Tahun
Negeri Sembilan
26- 29 April 2011 Kejohanan Trek dan STAR, Paroi
Balapan MSSNNS/
Tertutup Negeri
Sembilan
04 – 07 May 2011 Kejohanan Memanah Seremban
MSSNS/ Tertutup
Negeri Sembilan
May 11 – 13 may 2011 Kejohanan Kuala Pilah
Badminton MSSNS/
Remaja Tertutup
Negeri Sembilan
19 – 22 May 2011 Kejohanan Sepak Seremban
Takraw Tertutup
Negeri Sembilan
27 – 29 May 2011 Kejohanan Lawns Gelanggang Lawns
Ball MAKSAK Ball Seremban 2
Kebangsaan
28 May – 6 June 2011 Kejohanan Sukan Bukit Jalil, kuala
Malaysia/Mini Lumpur
June Olimpik
23 – 26 June 2011 Kejohanan Silambam Seremban

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 Terbuka Jemputan
Antara Kelab
25 – 26 June 2011 Kejohanan Karate Do KOMBES, Paroi
Peringkat Umur
04 – 09 July 2011 Kursus Sains Sukan Kompleks Sukan
Tahap 2 Kebangsaan Seremban 2
06 – 09 July 2011 Kejohanan Lawns Gelanggang Lawns
Ball Triples Ball Seremban 2
Kebangsaan
08 – 10 July 2011 Kejohanan Renang Pusat Akuatik
Remaja Sport Excell Negeri, Paroi
July Kebangsaan
09 – 10 July 2011 Kejohanan Bola Kompleks Sukan
Tampar Bawah 16 Negeri, Paroi
Tahun
15 – 17 July 2011 KFC – 13th Tuanku Pusat Pelayaran
Laxamana NSC Pantai Bagan
International Regatta Pinang, Port
Dickson
July 2011 International Golf SIGC, Seremban
Negeri Sembilan
Masters
July 2011 NS Rugby Royal Padang NS,
Seven Seremban
July 2011 Kejohanan Seremban
Badminton Tertutup
Negeri Sembilan

Month Date Activity Place

August Ramadhan/Syawal

17 – 18 September Kejohanan Wushu Remaja/ Seremban

2011 Sekolah-Sekolah Negeri
Sembilan
September 23 – 25 September Ujian Kecergasan Atlet negeri Seremban
2011 Sembilan Fasa 2 (Program
SUKMA 2012)

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 TBC Kejohanan Taekwando KOMBES,
Tertutup Negeri Sembilan Paroi
01 – 03 October 2011 Kejohanan Silambam Remaja Paroi
Jemputan Negeri Sembilan
October 06 – 09 October 2011 Kejohanan Olahraga Jemputan/ STAR,
Terbuka Negeri Sembilan Paroi
07 – 09 October 2011 Kejohanan Bola Tampar Piala Kompleks
Menteri Besar Negeri Sukan
Sembilan Negeri,
Paroi
November 2011 Kejohanan Bola keranjang Port
‘Three On Three’ Dickson,
Tampin,
Seremban,
Kuala Pilah
November November 2011 Kejohanan Sepak Takraw Piala Paroi
MBNS
10 – 13 November RPDYC Regatta Port
2011 Dickson
16 – 21 November Kejohanan Lawns Ball Single Seremban 2
2011 & Pairs Kebangsaan
25 – 27 November Kejohanan Renang Presiden Paroi
2011 Cup
November 2011 Kejohanan Badminton Piala Seremban
NSBA
07 December 2011 Majlis Anugerah Sukan Negeri Seremban
Sembilan
16 – 18 December Kejohanan Petanque Negeri Seremban
December 2011 Sembilan
December 2011 Kejohanan Bola Keranjang Nilai
Piala MABA Lum Mun Chak
U 16

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Chapter 3
3.0 Project Report
3.1 Weight Training Program for Squash Athlete
Date : 06th – 26th January 2011

Time : 2.30 am to 4.30 pm

Venue : Kompleks Sukan Tan Sri Dato Dr Mohd Said

My supervisor Mrs. Jeyadhevi Subraniam was gave me a task to prepare weight

training program for squash athlete. This task was give to me starting from my first
week practical and must submit at end of my first months practical here. Firstly, I was
learning how to use gym equipments and machine to know how to use and know what
muscle will develop. My practical partner here, Yazid was gave me examples of weight
training program to understand concept of weight training. I also ask him to know about
training and muscle that need develop in each sport. Each sport need different use of
muscles but every athlete also needs basic strength in all their body muscles.
Squash is such a simple game, essentially defined as hitting a ball against a wall
with a racquet. The success as a player depends on how well we control the ball. In
physically, we may put in a total effort to the point of exhaustion. Mentally, we will
fluctuate from elation to depression. The fierce competition forces us to rush. We rush in
too close and spoil our shots; we try to hit the ball on the run or while twisting or falling;
we snatch and flick at the ball rather than using a smooth stroke, and make mistakes and
mistimed our shots. In squash, we are under pressure; this often spoils technique and
therefore control. This make it more, not less, important to develop a sound technique
that will give you good control over the ball and allow your game to develop without
faults. Good techniques give an accuracy and consistency in the shots. To get a good
control, over a squash ball we need control over our movement, the racquet, and to time
the connection with the ball. In conjunction with analysis of our own performance, it is
also essential to have an understanding of our opposition tactical strength and
weaknesses. By modeling opposition’s performance it is possible to predict certain
outcomes and patterns, and therefore intervenes and changes technique before the
critical incidents has occurred.

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 We must know how our body position during perform a movement in an activity
or sport to see what muscles use. Here is position when hit a squash ball:

First position

Second position

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 Third position

From this movement we can analysis what muscles use and we can know what
types of training we can design for squash athlete.
Analysis

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 Forearm
Flexors
Trapezius
Latissimus
Dorsi Deltoid

Biceps
Gluteus

Hamstring

Quadriceps
Gastrocnemius

Triceps

The type of muscle involve in upper limb is latissimus dorsi, biceps brachial,
triceps brachial, pronator teres, brachioradialis and many more.
So the anatomy aspect that can be used is the muscular system which involves the upper
limb muscle and as well as lower limb muscle.
Type of muscle that involves in lower limb is hamstring muscle, quadriceps
femoris and gastrocnemius muscle.
I also need to know what common injuries that will occurs in squash to make
sure that muscles will be develop to decrease risk of injuries. These are examples of
injuries occurs in squash:

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Shoulder Dislocation

Sprains of the elbow flexors & medial collateral ligament

Wrist muscles injury

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Tears in tendon because of over stress used

Basic Strength Training System

Time of Year : Preparation Phase
Length of phase : 4 months
Number of exercises : 11 per circuit
Load : 30% of 1 RM (Jan&Feb)
40% of 1RM (March&April)
Repetitions per set : 12
Number of sets : 3
Rest between exercises : 30 seconds
Rest between circuits : 60 seconds
Speed of execution : medium
Frequency : 3 times per week

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Objectives: Increases strength components to maximum
Periodization: maximum strength
Type of training: isotonic (exerting force with movement)
Training system used: circuit training
Energy system used: anaerobic (ATP-PC system)
Order of exercise: from upper limb to lower limb and the last exersice for weight
training will be core strength.
Rest periods between workouts: 3 workouts per week
Speed of execution: medium
One Week Training Program
Mon Tues Wed Thurs Fri Sat Sun
Morning WT VS WT ST WT PT RP
Evening PT ST PT MT VS RP RP

MT – Mental training RP – Rest period

WT – Weight training ST – Skill training
PT – Physical training VS – Video session
Monday Wednesday Friday
Incline bench press Step-up with barbel Side lunges

Dead lift Barbell jump squat Lateral raises

Seated calf Fly Twist

Smith machine Flat bench abdominal leg Front raises

squat pul
Standing dumbbell Power snatch (Barbell) Dumbbell internal and external
curls rotation

Standing one leg Biceps curl Calf raise

heel raises
Triceps dip Empty can exercise Shoulder shrunk
between benches
Bent over barbell Lunges (dumbbell) Dumbbell split jumps
rows
Seated dumbbell Preacher Curl Good morning with barbell

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 side laterals
Sit ups Crunches Dumbbell oblique side bend
Superman Alternate hand and leg Back bridge

3.1.1 Comment and Recommendation

Comment
• No equipments for leg and lower body and cannot do
lot of exercise.
Suggestion
• Add equipments for leg and lower body to balance
development between upper body and lower body.

3.2 Weight Training Program for Hockey Athlete

Date : 02nd – 22nd March 2011

Time : 2.30 am to 4.30 pm

Venue : Kompleks Sukan Tan Sri Dato Dr Mohd Said

I also need to prepare hockey weight training program to submit to Mrs.

Jeyadhevi at the end of second month of my practical.
In picture below show some of lower limb that involves during the pushing in short push
movements. Type of muscle that involves is hamstring muscle, quadriceps femoris and
gastrocnemius muscle

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Injury Prevention
In slap hit, the common part of body that always get injured is both upper and
lower limb. Since we only analyze for the slap hit phase, so we emphasize in upper body
only.
In upper body, the socket joint of shoulder easily get injured. This is because
when hit, player use a lot of shoulder movements. The movement its self include some
powerful force that can dislocate the socket joint.

(Shoulder Dislocation ) (Shoulder Subluxation)

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There is several cases that related to elbow joint an as well wrist muscle injury.

One Week Training Program

Objectives: Increases strength components to maximum
Periodization: maximum strength
Type of training: isotonic (exerting force with movement)
Training system used: circuit training
Energy system used: anaerobic (ATP-PC system)
Order of exercise: from upper limb to lower limb and the last exercise for weight
training will be core strength.
Rest periods between workouts: 3 workouts per week
Speed of execution: medium
One Week Weight Training Program

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 Twist 2 10 60% x 1RM - 45 sec
Monday Inclined Press 2 10 60% x 1RM - 45 sec
Bench Dip 2 10 60% x 1RM - 45 sec
Barbell Step-up 2 10 60% x 1RM - 45 sec
Power Snatch (barbell) 2 10 60% x 1RM - 45 sec
Up-Right Row 2 10 60% x 1RM - 45 sec
One Hand Dumbbell Row 2 10 60% x 1RM - 45 sec
Dumble Split Jumps 2 10 60% x 1RM - 45 sec
Squat Prisoner 2 10 - - 45 sec
Both Elbow Prone Bridge 1 - - 30 sec -
Both Hand Prone Bridge 1 - - 30 sec -
Superman 1 - - 30 sec -
Right Hand Lateral Bridge 1 - - 30 sec -

Dumbbell Oblique Side 3 10 60% x 1RM - 45 sec

Wednesday

Bend 3 10 60% x 1RM - 45 sec

Wrist Curl 3 10 60% x 1RM - 45 sec
Bench Press 3 10 60% x 1RM - 45 sec
Concentrated Biceps Curl 3 10 60% x 1RM - 45 sec
Squat with Barbell 3 10 60% x 1RM - 45 sec
Dead Lift 3 10 60% x 1RM - 45 sec
Standing Barbell Curl 3 10 60% x 1RM - 45 sec
Lunge to 2 Arm Dumb Bell 1 - - 30 sec -
Press 1 - - 30 sec -
Left Elbow Lateral Bridge 1 - - 30 sec -
Right Elbow Prone Bridge 1 - - 30 sec -
Left Hand Lateral Bridge
Alternate Hand and Leg

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 Friday Seated Preacher Curl 2 10 65% x 1RM - 45 sec
French Curl 2 10 65% x 1RM - 45 sec
Pull Over 2 10 65% x 1RM - 45 sec
Hanging Knee Raises 2 10 65% x 1RM - 45 sec
Dumb bell External 2 10 65% x 1RM - 45 sec
Rotation 2 10 65% x 1RM - 45 sec
Side Lunges (barbell) 2 10 65% x 1RM - 45 sec
Dumb Bell Internal 2 10 65% x 1RM - 45 sec
Rotation 2 10 65% x 1RM - 45 sec
Heel Raises 1 - - 1 min 10 sec
Flys 1 - - 1 min 10sec
Sit-Up 1 - - 30 sec -
Push Up
Back Bridge

3.2.1 Comment and Recommendation

Comment
• No equipments for leg and lower body and cannot do
lot of exercise.
Suggestion
• Add equipments for leg and lower body to balance
development between upper body and lower body.
Chapter 4
4.0 Comments and Suggestion
4.1 Gymnasium
Comment
• Floor at the gymnasium are slippery and not suitable to do weight
training because can risks an athlete to get injured.
Suggestion
• Change material of the floor and suitable for an athlete to do weight
training.

4.2 Hostel
Comment

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 • Rooms are narrow because have so many beds and will make athlete fell
uncomfortable.
Suggestion
• Reduce number of bed from 5 to 4 to make room have more space and
athlete fell comfortable.

4.3 Meeting Room

Comment
• Meeting room cannot accommodates lot people because have narrow
space.
Suggestion
• Need to have renovation to make meeting room can accommodates lot of
people.
4.4 Hockey Field
Comment
• Turf at hockey field so old and have uneven surface to use when
tournament or players to do training.
Suggestion
• Need to change new turf to make sure players will fell more comfortable
when use it and decrease risk of injury.

4.5 Lawn Ball Field

Comment
• Have uneven surface and was overused.
Suggestion
• Need to repair to make sure it will can use for big tournament such as
national open.

4.6 Fitting Room

Comment
• Tank, lights, plugs, floor tiles are damaged. The existing paint is faded
and equipments like mirrors and toilet bowl already broken and cause
consumer discomfort.

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 Suggestion
• Building the locker room has faded and needs to be painted again.
Installing a new tile floor was also in the need for user fell comfortable.

4.7 Msn Officer Cannot Visit Sport Complex Regularly

Comment
• Msn officer cannot come to visit sport complex to see what need to
repair.
Suggestion
• They can come to visit sport complex once a week or twice in a month.

4.8 Gym Equipments

Comment
• Gym equipments more focus for upper body.
Suggestion
• Add on for lower body equipments such as for leg and hamstring.

4.9 Badminton Court

Comment
• Lack of use for tournament and for public.
Suggestion
• Make tournament for State Athlete and reduce rent rate for public.

4.1.0 Swimming Pool

Comment
• Do not have regularly maintenance and will reduce condition of
swimming pool.
Suggestion
• Appointed Maintenance Company to take care about swimming pool
condition.

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Chapter 5
5.0 Conclusion
I was really enjoying my day during practical training because I get the
experience and knowledge. I believe all the knowledge and experience that I got may
help me much especially as a guideline in my future life.
In creating an individual to become as a success student both in academic and
co-curricular activities, it is not enough if then the student are only get the knowledge
but not the skills. They should be exposing to working environment out there, as an early
preparation to face the challenging in workforce diversity after completed their study.
Furthermore, this practical session really help me to improve my communication
skill, leadership skill, and working skill. Finally, I also seen sport in Malaysia can be
same level as other countries if all sport staffs play their function as well as they can.
As a conclusion, many things that I had learned along I have been here to do my
practical training. All the knowledge that I had gained will used in future when I facing
in a real profession. With give opportunity to students involve in practical training, they
will gain many experiences and knowledge before facing the real working environment.
I will appreciate to all staff of MSNNS who have taught me a lot in management and
always teach me how to be confident to confront with people. And not forgotten to God
who has been facilitating the training practical smooth.

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