HF(Singapore) Youth Girls Squad

Thursday, December 24, 2009

24th Dec @ NUS

Attendance: 12

su min
minpei
kayan
yunting
grace ng
clarissa yap
wee wee
Leia
xiaoxuan
grace ong
bee leng
esther

Warm up
Stretch

Breaking fall
- Shoot and shoulder roll
- Penguin
- Shoot and penguin
- Pivot Penguin

3 - 3 defense
- pivots to penguin after shot

pt: 1 set
- Floor climbing
- Russian Twist X 30
- Pitter Patter 90s
- Superman X 30
- Finger pushups X 20

Camp details 28th to 31st dec

Monday 28th Dec
0830 - 0900: Reporting at SYOG
0900 - 1200: Mental skills training (MST) 1
1200 - 1300: Lunch
1300 - 1600: MST 2
1600 - 1630: Journey to Ngee Ann poly
1630 - 1900: Team Building 1 at Camp David
1900 - 1930: Clean up, dismissal

Tuesday 29th Dec
0830 - 0900: Reporting at SYOG
0900 - 1200: Mental skills training (MST) 3
1200 - 1300: Lunch
1300 - 1600: MST 4
1600 - 1900: Handball Training 1
1900 - 1930: Clean up, dismissal

Wednesday 30th Dec
0830 - 0900: Reporting at SYOG
0900 - 1200: Champions talk with Mr C Kunalan
1200 - 1300: Lunch
1300 - 1600: Team Building 2
1600 - 1900: Handball Training 1
1900 - 1930: Clean up, dismissal

Thursday 31st Dec
0830 - 0900: Reporting at SYOG
0900 - 1200: Handball Training 2
1200 - 1300: Lunch
1300 - 1330: Journey to City Beach Resorts
1330 - 1600: Orienteering
1600 - 1900: BBQ - New year Celebrations
1900 - 1930: Clean up, dismissal

Wednesday, December 23, 2009

22nd Dec @ CCAB

Attendance: 13

shaula
su min
minpei
kayan
yunting
grace ng
clarissa yap
wee wee
Leia
xiaoxuan
grace ong
bee leng
Chern Hwee

Warm up
Stretch
Trio Ball juggling

4 corners. keepers warm up

shooting drills
- wingers, zero angle
- 3 station side step shooting
= Fake left, go right
= Fake left, right, go left
= MRT Doors closing hop
- Step Shot
= hook shot
= pretzel shot
- step shot fake and cut in

3 - 3 defense to counter attack

PT 1 set
- Finger push ups 15
- Superman passing 25
- Pitter patter 90 secs
- Finger grip 25

221209 beep test results

Yun Ting - lvl 10-4 (your predicted VO2max 48.021)
Esther Chong - lvl 7-7 (your predicted VO2max 38.834 )
Grace Ng - lvl 8-10 (your predicted VO2max 43.186 )
Neo Su Min - lvl 7-3 (your predicted VO2max 37.454)
Teo Wee Shiuan - lvl 7-7 (your predicted VO2max 38.834 )
Min Pei - lvl 6-4 (your predicted VO2max 34.401)
Chern Hwee - lvl 8-11 (your predicted VO2max 43.516 )
Grace Ong - lvl 7-9 (your predicted VO2max 39.523 )
Tan Bee Leng - lvl 7-8 (your predicted VO2max 39.179)
Clarissa Yap - lvl 7-5 (your predicted VO2max 38.144 )
Kayan - lvl 6-7 (your predicted VO2max 35.482)
Xiao Xuan - lvl 7-3 (your predicted VO2max 37.454)
Leia Teo - lvl 8-6 (your predicted VO2max 41.863)