4th Nov @CCAB

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

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

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)

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

Repeated 6m shots
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.

Full court game mixed team
Chern hwee yunting and guys vs Grace leia and guys


Suicides (for Minpei) X 1 Set

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

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

Women and Handball