19th May Specialised training

Attendance: 10

Chung Kayan
Grace Ong
Grace Ng
Tan Bee Leng
Jamie Sng
Foo Yan Wen
Esther Chong
Toh Xiaoxuan
Clarissa Yap
Leia Teo

Warm Up: Up down exercises
Stretch

Individual trainings:
Grace Ng, Leia, Xiaoxuan, Esther - Ball handling, outfield drills
Yan Wen - Keeper drills
Jamie, Grace Ong - Pivot drills
Clarissa, Kayan, Bee Leng - Outfield drills

* Ball handling:
1. Around the body, head, legs
2. In between legs
3. Front to back, back to front
4. Around the body from back to front
5. Anywhere ball
6. Monkey + Clamp

*Keeper drills
1. Passing at different distances (10m, 20m, 30m, 40m)
- 2 sets of 15 passes for each distance
- Order of distances: 10m – 20m – 30m – 40m – 30m – 20m – 10m - 40m
2. Keepers’ warm up (normal stretching)
3. Hip Twisting (2 sets of 20)
4. Chicken Wing (3 sets of 5)
5. Keepers’ 4 corners at the goal post [Bottom, Top, Top, Bottom]
- 3 sets of 5 (4 corners);
- interval of 1-2minutes.
6. Reaction back face thrower drill at 'x'm
- 'x' = distances of 6m, 5m, 4m; do 10 throws for each distance
- 3 sets of 10.

* Pivot drills
1. Moving along the line:
- Learn to block well: Good stability, don't lean too back or forward, lower CG in half-squat position
- Timing of pivot runs: Note how long you hold your defender, and when to flash for the ball
- Sliding behind defender: When you slide away to offer, when you help your attacker block for a clear shot
- Remember to communicate with your friends, tell them what pass you want or what you're trying to do for them

2. Catching the ball:
- Scenario where the pass is out of reach or too low
- High balls: Timing of jump important; can touch means can catch! Remember to pull the ball in to have a fast prep for shot
- Low balls: Watch for the bounce. Remember not to let the ball land/fumble/or touch your legs. Do you best :)
- Note that you should always focus on the ball, coz team mates can give you 'no look pass' sometimes, and you die die must catch!

3. Rebound dill:
- Learn to move along the line fast to pick up rebound that rolls on the ground
- Holding of the space as you wait for the ball to roll out
- Remember to pick up fast and release
* More work to be done... We will use the whole 6m line instead of half ya? and with keepers ;)

4. Turning around the defenders
- Without ball, learn to step past the defender (for space) and turn AROUND the defender even if the defender clamps you from behind
- Remember to lean into the 'D' after the turn; don't end up beside the defender, end up behind
- If cannot do a proper shot coz of the clamp, at least follow through to draw a penalty
- Learn to deal with aggressive defenders... help each other train by giving hard clamps
* Again more to be done... Doing a fake, and also learning to turn in different directions

* Outfield drills
- Warm up 9m shots with stationary defender
- Combined with pivot training - shot or pass off to pivot (with defender). Points to consider: when to shoot and when to pass off, to draw the defender before making the pass. Variety of passes to be used (overhead, underarm, bounce)
- Feinting exercises - how to dodge convincingly. Footwork and e-brake. To find the optimal distance from the defender to do the fake (too near will result in getting clamped, too far away will not have the desired effect).