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)

Tuesday, December 22, 2009

Program for Sunday 27th Dec JB Friendly

0800 - 0825: Report outside BK (Woodlands MRT)
0830 - 0930: Bus Leaves for custom
1000 - 1015: Reach Competition Venue
1030 - 1130: Girls' game
1200 - 1300: Lunch Break
1330 - 1500: Boys' Game
1500 - 1530: Clean Up, set off for shopping
1530 - 1630: Shopping
1745 - 1800: Reach back sg

PLEASE REM YOUR PASSPORTS!
Wear Yellow Jerseys, Bring along jacket for warm up.
Tumbler, diary, personal 'armor'

22nd Dec @ ITE

Attendance: 14

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

Warm up
Stretch

Defence Drills

Floor actions
- Fwd/shoulder roll
- backward roll
- butt slide
- Pivot fall
- Wing Fall

PT
3 sets of suicides

Monday, December 21, 2009

Fastbreaks

video
Brother Ng

video
Selina Xuan


video
Layer

video
Esther

video
Kayan

video
Shen Mu

video
TBL

video
Yap

video
YeeCH

video
Brother Gun

video
Ongster