3rd Jan @ BHCC

Attendance: 16

Leia Teo
Chung Kayan
Shyieka
Grace Ong
Sng Jamie
Clarissa Yap
Ho Min Pei
Irdayu
Samantha
Grace Ng
Yin Tian
Evangeline
Jocelyn
Yiting
Pei'er
Poh Huishan

Warm up - Possession game

Stretch

Up and down exercises + figure 10 hopping

Ball handling exercises
- Front to back
- Back to Front
- Over the shoulder
- between the legs
- Around the legs, waist, head
- Bounce High Catch low
- Throw, Sit down, get up, catch
- Throw, Push up, get up, catch
- Throw, Cartwheel, get up, catch
- Throw, forward roll/shoulder roll, get up, catch

Partner passing
- Sitted, both legs straight and facing the sides.
- Overhead passes to the partner's chest.
- Armpit bugs, palms above the ears.
- Strong side as well as weak side.
- One leg kneel. Emphasis on trunk twist and wrist flick for follow through
- increasingly lengthen the distance.

4 Corners passing

Keepers' exercises
- 4 corners of the goalpost X 3sets
timing: PE - 28+secs. MP - 36+secs
- Knee to elbow, flick to toes to fingers X 3 sets
- Toe to fingers alternate touch ground 2X5 (LR)
- Bottom, top, top, bottom X 5 sets
- Gradual Long pass X 15mins

Footwork with passing Drills
- Dodge, Jump, Pass to alt player.
- Focus on timing of your run, effectiveness of pass.
- Netball footwork drill: Running to Left, Catch the pass, return to passer, head to Right, catch the pass, return to passer... etc 15 laps.

Exercises (circuits, finish one station, run the big lap and head over to the next station)
- 20 Push ups
- 100 Twinkle stars
- 100 Chicken wing Chest passes
- 20 Sit ups in a pair

Winning group: Rosie Ong, Judy Ho, Evangeline and samantha (:

Cool Down
stretch