Attendance: 6
Leia
Su Min
Clarissa
Yunting
Chern Hwee
Min Pei
Warm Up - Rollerball
Passing
- Focus on technique
- Use the twisting of hips and flicking of wrist
- Power should not come from the arm
Half-court Fast Break
1. Receive and dribble in by yourself
2. Receive, pass to center, receive back to shoot
3. 2 Rows + 1 defender
Points to note for fast break:
- When going to receive the ball, don't slow down; accelerate!
- When passing after you receive the ball, remember to stabilize yourself first
- On a 2v1 situation, person with the ball remember to draw first before you pass
- When the defender commits to you, that's the best time to pass; any longer and the defender knows you are going to pass and you yourself run out of steps (trapped!)
- When you receive the ball at 9m, accelerate and jump in so that no one can stop you
Positional Shooting
1. Left Wing
- Catch the ball on the run and jump in towards 7m line (elevation is impt here)
- Think of yourself as opening up after bring crunched-up
- Take as little steps as possible when doing wing shot (don't have the liberty of space and time)
- Recall using your trunk to twist and snap the ball in
**I think everyone remembered how Leia did it once (or twice?) and did it really well. Hope that's good enough to give you a rough idea on what a wing shot should roughly be
2. Second-left
- Focus on getting the ball on the run, but changing the timing of release
- Either release before you even reach max. height after jump; or release after hanging really long --> Throw the keepers off-time
- Footwork: don't always take 3 steps to shoot although it gives you the most momentum. Otherwise, your shots will be very very predictable.
3. Center
- Focus on standing shots
- Must be fast and sudden when you receive the ball
- Variations: Over head, hook shot
4. Second-right
- Focus on the running path
- We tend to run to receive the ball in a straight line to take a shot. For this drill, we focused on running in a curve motion to receive and shoot
- We ran an inverted "J", coz as right-handers, it's easier to shoot this way
5. Right Wing
- Focus on twisting the upper body to gain angle for the shot (especially difficult for right-handers, but it is not impossible!)
- After gaining the angle, hook the shot in
- At this point I also mentioned about watching the keeper and know each keeper's weaknesses. Analyse the keeper's weakness and exploit it!
Note to keepers:
- Don't anticipate too much, coz you might not recover fast enough for the shot
- Getting back positioning (esp. for Su Min)
6. 2nd Pivot Runs:
- As you receive the ball on the line, stop your momentum and jump straight in facing the goal post
- Many of you tend to jump with the momentum, thereby bringing you away from the goal post and limiting your angle
- Advise is to do a slight hop to 'cushion' the momentum, them jump again facing the goal post
7. Pivot Shots:
- Many of you tend to take too big steps or too many steps
- At most you will take is 2 steps and no more than that (there's not much space and time on the 6m line for so many steps)
- Turning speed is important; need to turn faster!
- Non-dominant hand side is usually harder, so use either 'right-left' step, or jump on two feet
**Recall jumping normally vs jumping after a little hop; jumping after a little hop gives you greater elevation, so use that little hop to your advantage when taking shots
Suicide: Whole team x 1
Cool Down: 2 rounds around the track
Stretch
Thursday, November 5, 2009
Monday, November 2, 2009
2nd Nov @ CCAB
Attendance: 4
Leia
Yunting
Chern Hwee
Min Pei
- 1.2km warm up run
- warm up
- jumping jack
- squat jump
- push up
- split squats jump
- tuck jump
- sumo squats
circuit 1 (continuous)
- squat jump
- sprint ( t- cone drill)
- ladder drill
- single leg hop (left)
- single leg hop (right)
circuit 2 (continuous)
- stairs jump
- depth jump
- squat jump
- 800m recovery run
- cool down stretching
Leia
Yunting
Chern Hwee
Min Pei
- 1.2km warm up run
- warm up
- jumping jack
- squat jump
- push up
- split squats jump
- tuck jump
- sumo squats
circuit 1 (continuous)
- squat jump
- sprint ( t- cone drill)
- ladder drill
- single leg hop (left)
- single leg hop (right)
circuit 2 (continuous)
- stairs jump
- depth jump
- squat jump
- 800m recovery run
- cool down stretching
Saturday, October 31, 2009
31st Oct @ ECP
Endurance run @ ECP + Calisthenic Ex
Leia - 27 min 46 sec
Chern Hwee - 29 min 56 sec
Yunting - 27 min 44 sec
Grace Ng - 28 min 24 sec
Calisthenic Ex
push up (50 reps)
crunches ( 50 reps)
squart (50 reps)
Leia - 27 min 46 sec
Chern Hwee - 29 min 56 sec
Yunting - 27 min 44 sec
Grace Ng - 28 min 24 sec
Calisthenic Ex
push up (50 reps)
crunches ( 50 reps)
squart (50 reps)
Wednesday, October 28, 2009
28th Oct @ BHCC
Attendance: 5
Leia Teo Yan Ling
Yee Chern Hwee
Grace Ng
Gan Yun Ting
Ho Min Pei
Warm-up
Drills
"softball"
- to observe the outfield before making passes
Leia Teo Yan Ling
Yee Chern Hwee
Grace Ng
Gan Yun Ting
Ho Min Pei
Warm-up
Drills
"softball"
- to observe the outfield before making passes
Repeated 6m shots
9m shots
9m shot with defenders (from center and left 2nd position)
9m shots
9m shot with defenders (from center and left 2nd position)
Half court fast break drill
2-man wave vs 2 man defender
Wave for 5-7 times then take a shot. Min pei keeper.
2-man wave vs 2 man defender
Wave for 5-7 times then take a shot. Min pei keeper.
Full court game mixed team
Chern hwee yunting and guys vs Grace leia and guys
Suicides (for Minpei) X 1 Set
Chern hwee yunting and guys vs Grace leia and guys
Suicides (for Minpei) X 1 Set
Monday, October 26, 2009
26th Oct @ ITE
Attendance: 4
Leia
Min Pei
Chern Hwee
Yunting
WEIGHTLESS TRAINING
- warm up run (10 rounds basketball court)
- stretching
- T cone drills (8x)
workout A (10 reps, 3sets, 30 sec rest after 1 set of 3 exercise)
- push up
- squat
- crunches
workout B (10 reps, 3 sets, 20 sec rest after 1 set of 3 exercise)
- bird dog
- Alt leg lunge
- twisted crunches
workout C (10 reps, 3 sets, 20 sec rest after 1 set of 3 exercise)
- wide push up
- Alt leg thrust
- siccors leg
workout D (10 reps, 3 sets, 10 sec rest after each set)
- burpees
workout E ( 1 set, 1 min 30 sec)
- plank
- wall sit
- cooldown
- stretching
Leia
Min Pei
Chern Hwee
Yunting
WEIGHTLESS TRAINING
- warm up run (10 rounds basketball court)
- stretching
- T cone drills (8x)
workout A (10 reps, 3sets, 30 sec rest after 1 set of 3 exercise)
- push up
- squat
- crunches
workout B (10 reps, 3 sets, 20 sec rest after 1 set of 3 exercise)
- bird dog
- Alt leg lunge
- twisted crunches
workout C (10 reps, 3 sets, 20 sec rest after 1 set of 3 exercise)
- wide push up
- Alt leg thrust
- siccors leg
workout D (10 reps, 3 sets, 10 sec rest after each set)
- burpees
workout E ( 1 set, 1 min 30 sec)
- plank
- wall sit
- cooldown
- stretching
Wednesday, October 21, 2009
21 Oct @ BHCC
Attendance: 8
Grace Ong Shi Ya
Leia Teo Yan Ling
Yee Chern Hwee
Grace Ng
Chung Kayan
Gan Yun Ting
Ho Min Pei
Clarissa Yap
Warm Up: 5 Rounds
Stretch
Up down exercises
Side to passing
Half Court Fast Breaks
Revise Step shot, 1 step jump shot
with pivot + defender
with pivot + defender + fish
Touch Handball
Suicides 1 Lap (Yap)
Cool down
Stretch
Grace Ong Shi Ya
Leia Teo Yan Ling
Yee Chern Hwee
Grace Ng
Chung Kayan
Gan Yun Ting
Ho Min Pei
Clarissa Yap
Warm Up: 5 Rounds
Stretch
Up down exercises
Side to passing
Half Court Fast Breaks
Revise Step shot, 1 step jump shot
with pivot + defender
with pivot + defender + fish
Touch Handball
Suicides 1 Lap (Yap)
Cool down
Stretch
Friday, October 16, 2009
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