25th April @ MFSS

Attendance: 16

Xiaoxuan
Esther
Bee Leng
Wee Shiuan
Jo Lin
Yan Wen
Su Min
Grace Ong
Chung Kayan
Jamie Sng
Seah Yiting
Leia Teo
Clarissa Yap
Ho Minpei
Chern Hwee
Syaz

Warm up: Flip the cones

Stretch

Up down exercise
Front Front Back Back

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

4 corners

Keepers Drills
1) Keepers’ stretch
2)1 step side lunge alternate bottom (touch ground) (5 x 2 x 3)
3) Side jump alternate top (5 x 2 x 3)
4) Combination of drills 2 and 3 (4 x 5 x 3)
5) Keepers’ “chicken wing” drill (5 x 4 x 3)

For Minpei [To focus on getting familiar with keepers' basics again]
- Semi D Positioning (2 x 5 x 1)
- Controlling the ball with legs (Passing in soccer)
- Stopping ball with legs (including bounce) and when to use hands
- Reaction drill (seated) (1 x 10 x3)
- Reaction drill (pull ears with 1 ball) (1 x 10 x 3)
- Reaction drill (pull ears with 2 balls) (1 x 10 x 3)
- Shot at a specified corner with keeper in center (1 x 5 x 2) x 4 corners
[points to note - to always go back to the center position for this drill]
- Flicking ball with fingers (1 x 100)
- Flicking ball with fingers (eyes closed) (1 x 100)

- Minpei's rehabilitation drills (2 sets)
1. Single leg balance 1min.
2. Single leg lifts 30s
3. Half squat 30s
Remember to do this whenever you are free. Helps you get back on your 'knees' quickly. :)


Attack
2 lines Alternate Shooting
2 lines Alternate Shooting with defenders (Covering the shooting angle)
2 lines Alternate Shooting with defenders and pivot

3 V 2
4 V 3
5 V 6
6 V 5
- Wave = longshore drift.
- 'Swash' has to be convincing so as to draw defenders. creating MORE SPACE for your team mates.
- 'Backwash' should be swift and visible so that your friends can find you should they need help.


PT
- Static hold
- Leg lifts
- Sit up with ball
- Leg flick
- Push up with ball

Cool down

Stretch