18th April @ MFSS

Attendance: 13

Xiaoxuan
Bee Leng
Wee Shiuan
Su Min
Pei er
Grace Ong
Chung Kayan
Jamie Sng
Seah Yiting
Leia Teo
Clarissa Yap
Ayu
Minpei

Warm up: Frisbee Handball

Stretch

Up down exercise
Stride Jump Crossover 2 X10
Double legs Hop 2X 15

30 passes in pairs
- Chest, Side, Running, Push, Jump, Long

Keepers Drills
1) Keepers’ stretch
2) Hip Twist (20 x 2)
3) 1 step side lunge alternate bottom (touch ground) (5 x 2 x 2)
4) Side jump alternate top (5 x 2 x 2)
5) Keepers’ “chicken wing” drill (5 x 4 x 2)
6) Combination of drills 2 and 3 (4 x 5 x 2)
7) 1 step side lunge alternate bottom (hands hit/scoop up) (5 x 2 x 2)
8) Lob drills in within semi-D (5 x 2 x 1; 6 x 2 x 1)
[Keepers choose a side to side-peddle back; aim of drill is for keeper to catch timing of different types of lobs before jumping to block the lob shot]
Pts to note - always side peddle back but may not be required to do so if
situation do not require this; catch timing of when the ball will drop.


Defense
- Face off - Frontal, Back, Side
- Body Check (Identifying shooting arm, stopping the opponents' momentum)
- Timing of clamp. (Decide between going for the ball or stopping the momentum, Not halfhearted)

Fastbreak Defense
- Without use of hands: Moving the legs first, hands are secondary
- Bent arms, cushion the impact of the momentum
- All frontal defense: to prevent illegal defense aka 2mins suspension and yellow cards.
- Clamp if you are near enough to the opponent. Don't be afraid of contact. (No He-man aka rosie Ong defense) Body weight should be forward. Relax the hands. (No wee wee Piggybacking too)

PT
- Human Wheelbarrow
- Piggyback

Cool down

Stretch