NOR IKHMAR MADARSA

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ABOUT ME

Professional strength & conditioning coach and possess significant experience working with professional, amateur, and development teams in the Malaysian Football League. 

I started my professional career as a soccer strength & conditioning coach in 2011 with the Perak FA team and most recently with the Perak FC (U23) team (2024).

Qualified with AFC 'A' Diploma Coaching Certificate, AFC Fitness Coaching Certificate Level 2.

I have completed my undergraduate with a Diploma & Bachelor's Degree from Universiti Teknologi Mara (UiTM) in Sports Studies and Sports Science, further a Master's Degree with interest in strength & conditioning and currently pursuing a Doctor of Philosophy in Sports Coaching at Sultan Idris Education University (UPSI).

Committee members for the Malaysian Strength and Conditioning Association (MSCA) (2021-2023). Strength and conditioning advisory panel for the Perak State Sports Council. Instructor for the Sports Science Course organised by the National Coaching Academy, National Sports Institute (ISN). Invited speaker in promoting and inspiring a healthy & wellness lifestyle and strength & conditioning training. 

Research interest in hypertrophy training, strength training, training methodology, and sports performance. 

Establish my fitness brand, BLACKOUT FITNESS HOUSE, & serve the community with professional guidelines & consultancy, including coaching in body transformation, personal training, group training, strength training, and athletic training.

QUALIFICATION

.:. Doctor of Philosophy - Sports Coaching (UPSI) - Ongoing

.:. Master of Education (Sports Science) (UPSI) 

.:. Bachelor of Sports Science (Hons) (UiTM) 

.:. Diploma in Sports Studies (UiTM) 

CERTIFICATION

COACHING ACHIEVEMENT

INTERNATIONAL TOURNAMENT

SUPER LEAGUE

PREMIER LEAGUE

MALAYSIA CUP

FA CUP

SUKAN MALAYSIA (SUKMA)

FAM CUP

LIGA BOLASEPAK RAKYAT

ISHE-SC 2021 NOR IKHMAR MADARSA SLIDE (iSHE095).pptx
IRTTEC 2020 NOR IKHMAR MADARSA 1 (PROFILING AND RELATIONSHIP).pptx
IRTTEC 2020 NOR IKHMAR MADARSA 1 (PRE-SEASON PERAK II).pptx

JOURNAL PUBLICATION

• Journal: Journal of Learning Theory and Methodology Vol. 4 No. 2 (2023)

Title: Inductive and Deductive Reasoning in Sports and Exercise Coaching Process: A Systematic Review

Date: Year 2023

Contribution: Co-Author

Link: https://ltmjournal.com/e/article/view/75


• Journal: International Journal of Human Movement and Sports Sciences 11(3): 634-642, 2023

Title: A Case Study: Resistance Training Effect on Muscle Mass and Body Fat Percentage among Youth Football Players during Fasting Month

Date: Year 2023

Contribution: Main author

Link: https://www.hrpub.org/journals/article_info.php?aid=13286


• Journal: Journal of Physical Education and Sport (JPES) Vol. 22 (issue 11)

Title: Profiling the Effects of Pre-Season on Cardiovascular and Sprinting Performance among Elite Youth Football Players

Date: Year 2022

Contribution: Main author

Link: https://efsupit.ro/images/stories/noiembrie2022/Art%20340.pdf


• Journal: Journal of Physics: Conference Series 1793 (1), 012058

Title: Profiling and Relationship between Sprint Time and Cardiovascular Fitness during In-Season’s Training among Professional Soccer Players

Date: Year 2021

Contribution: Main author

Link: https://iopscience.iop.org/article/10.1088/1742-6596/1793/1/012058


• Journal: European Journal of Molecular & Clinical Medicine 7 (2), 5833-5839

Title: Relationship Between Sprint Time, Cardiovascular Fitness and Srpe During In-Season's Training Among Professional Soccer Players

Date:  Year 2020

Contribution: Main author

Link: https://www.researchgate.net/publication/347473392_Relationship_Between_Sprint_Time_Cardiovascular_Fitness_And_SRPE_During_In-_Season's_Training_Among_Professional_Soccer_Players

PHOTO

POSTER

VIDEO

RESUME

WRITING

PEMAIN BOLA SEPAK vs LEMAK BADAN

Updated: January, 2025

Pemain bola sepak memerlukan keseimbangan antara mengekalkan tahap tenaga untuk latihan intensiti tinggi dan mengurangkan lemak badan untuk prestasi optimum. Melaksanakan strategi khusus boleh membantu mencapai keseimbangan ini tanpa menjejaskan tahap tenaga.

1. Turunkan Lemak Badan Tanpa Kurangkan Pengambilan Kalori:


2. Latihan Berintensiti Rendah Untuk Kurangkan Lemak Badan:


3. Mencegah Kecederaan & Meningkatkan Prestasi:


Rujukan:

[1] M. Beato, S. Maroto-Izquierdo, A. Turner, & C. Bishop, "Implementing strength training strategies for injury prevention in soccer: scientific rationale and methodological recommendations", International Journal of Sports Physiology and Performance, vol. 16, no. 3, p. 456-461, 2021. https://doi.org/10.1123/ijspp.2020-0862

[2] A. Souglis, A. Travlos, & G. Andronikos, "The effect of proprioceptive training on technical soccer skills in female soccer", International Journal of Sports Science & Coaching, vol. 18, no. 3, p. 748-760, 2022. https://doi.org/10.1177/17479541221097857

[3] S. Street and T. Kaminski, "Does the fifa 11+ program prevent hamstring injuries in college-aged male soccer players? a critically appraised topic", Journal of Sport Rehabilitation, vol. 30, no. 1, p. 158-160, 2021. https://doi.org/10.1123/jsr.2019-0390

[4] A. Trecroci, M. Duca, D. Formenti, G. Alberti, F. Iaia, & S. Longo, "Short-term compound training on physical performance in young soccer players", Sports, vol. 8, no. 8, p. 108, 2020. https://doi.org/10.3390/sports8080108/.

PROTEIN UNTUK PEMAIN BOLA SEPAK

Updated: February, 2025

Pengambilan protein untuk pemain bola sepak berbeza-beza berdasarkan faktor seperti umur, intensiti latihan dan keperluan individu. Walau bagaimanapun, berikut adalah beberapa garis panduan: 

1. Pengambilan Protein Disyorkan:


2. Nasihat Praktikal:


3. Syor Am:


Rujukan:

(1) Pengambilan Makronutrien dalam Pemain Bola Sepak—Analisis Meta - PMC. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6627126/.

(2) Keperluan protein bola sepak - PubMed. https://pubmed.ncbi.nlm.nih.gov/8072059/.

(3) Pengambilan Kalori untuk Pemain Bola Sepak | hidup bersemangat. https://www.livestrong.com/article/446441-caloric-intake-for-soccer-players/.

(4) Pengambilan Nutrien dan Tabiat Makanan Pemain Bola Sepak: Menganalisis .... https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4113765/.


“𝙆𝙞𝙙𝙨 𝙙𝙤𝙣’𝙩 𝙣𝙚𝙚𝙙 𝙨𝙩𝙧𝙚𝙩𝙘𝙝𝙞𝙣𝙜 𝙗𝙚𝙘𝙖𝙪𝙨𝙚 𝙩𝙝𝙚𝙮 𝙙𝙤𝙣’𝙩 𝙝𝙖𝙫𝙚 𝙢𝙪𝙨𝙘𝙡𝙚.” Is it TRUE? Myth or Fact?

Updated: March, 2025

Stretching is often perceived as a critical component of physical fitness, particularly in sports and exercise contexts. However, the necessity of stretching for children is debated among researchers and practitioners in physical education and sports science. It is essential to understand that children, unlike adults, have unique physiological characteristics that influence their flexibility and the need for stretching exercises.


ROLE OF TENDONS & LIGAMENTS

Stretching is not solely related to muscles; tendons and ligaments play a significant role in overall flexibility and joint health. Both structures can benefit from stretching, as it helps maintain their elasticity and function. Developing these connective tissues in children is crucial for preventing injuries, especially in active sports.


STRETCHING & ATHLETIC PERFORMANCE

While some argue that stretching does not significantly enhance athletic performance, it is essential to recognize that flexibility contributes to overall movement efficiency. For young athletes, a balanced approach that includes flexibility training can improve performance in sports that require a wide range of motion, such as soccer and gymnastics.

 

It is advisable for parents and educators to encourage children to participate in activities that naturally incorporate stretching, such as dance, gymnastics, and martial arts. These activities promote flexibility and enhance coordination and balance, vital for overall physical development. While children may not require traditional stretching routines like adults, incorporating flexibility training into their physical activities is beneficial. It supports muscle and connective tissue development, enhances athletic performance, and improves psychological well-being.