23rd May @ MFSS

Attendance: 17

Bee Leng
Wee Shiuan
Jo Lin
Yan Wen
Su Min
Pei er
Grace Ong
Chung Kayan
Jamie Sng
Leia Teo
Chern Hwee
Clarissa Yap
Minpei
Grace Ng
Nur Syazwani
Farhah
Xiaoxuan

Warm up

Up-Down exercise

Footwork drills
Strengthening
- Single leg hop left and right, touch ground and hold 3s
- Hop on one leg, land on two: E.g. Hop to right on right leg, then hop again to land on 2 legs
- Hop front, side, front side: Change legs when hopping sideways

Defense related
- Knees bent, back straight, hands up; move forwards slowly
- Jam break exercise: (move to right) right leg step, left leg cross, then bring right leg over
- Sidestep with burst: 3 times left, 3 times right

[Minpei's training:
- Flick Handball with fingers (2 sets of 100)
- Controlling handball with feet
- Straight Passes at 10m, 20m, 30m; 1 set of 20 each;
- Lob Passes at 15m
- Bounce shots at right (3 sets of 5)]

Defending pivot
- Groups of 5
- 2 attackers passing ball, 1 stationary pivot
- 2 defenders will shift up and down, alternating between taking pivot and taking attacker

Basic 6-0 Team Defence
1. Defense with Stationary Attackers
- 5 outfield, one pivot attacking. 6 defenders on the line
- Defense shift by following the ball when it’s passed from one person to another and required to meet the attacker with the ball at 9m line
- Attackers will always remain stationary
- Defenders must focus on calling out man and handing over of pivot

2. Compacting
- Shifting together and staying about 1.5 arms length between each defender
- Other defenders must watch their own man, but also the person with the ball
- Simulate if attacker with ball cuts pass defender, 2 defenders at the back must cover (close door)

3. Active attackers
- Attackers now active: do wave/crosses
- Defenders must count out man, go out to meet, and hand over pivot properly

Keepers' Training
01. Stretching
02. Hip-twisting [2 sets of 20]
03. Keeper's Chicken Wing (Synchronized) [Su min, Yan Wen, Pei Er] [3 sets of 5]
04. Keeper's 4 corners combo (Synchronized) (without goal post)
[Su min, Yan Wen, Pei Er] [3 sets of 5]
05. Keeper's bottom side lunges (both sides) [Min Pei] [3 sets of 5]
06. Keeper's leap (left side) [Min Pei] [3 sets of 5]
07. Straight Passes at different distances [10m, 20m, 25/30m]
08. Lob Passes at different distances [10m, 15m, 20m]
09. Keeper's Hands' Reaction drill [1 set of 30, 1 set of 50]
10. Keepers' 4 corners combo (timed) (with goal post) [Su Min, Yan Wen, Pei Er] [3 sets of 5]
- Timing taken, to aim to go under 30 seconds for 1 set of 5 [Best 27.35 secs; Worst 31.48 secs]
- To note : do not cross legs; always do side steps and one step leap off/lunge down; hands raised up always
11. Keepers' bottom corners (timed) (with goal post) [Minpei]
- Timing taken, to aim to go under 15 seconds for 1 set of 5

Game: 10mins x 2

PT: Traffic Police x 2

Point to note:
* Discipline!!!!