26th May Specialised Training

Attendance: 10

Chung Kayan
Grace Ong
Tan Jo Lin
Tan Bee Leng
Jamie Sng
Su Min
Wee Shiuan
Toh Xiaoxuan
Clarissa Yap
Leia Teo

Warm Up: Up down exercises
Stretch

Individual trainings:
Leia, Xiaoxuan, Bee Leng, Kayan - Ball handling, outfield drills
Su Min - Keeper drills
Jamie, Grace Ong, Wee Wee - Pivot drills
Clarissa, Jo Lin - Winger Drills

* Ball handling: (Andrea?)
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. Juggling

*Keeper drills
1. Passing at different distances (10m, 20m, 30m)
- 2 sets of 15 passes for each distance
- Order of distances: 10m – 20m – 30m – 20m – 10m - 30m
2. Keepers’ warm up (normal stretching)
3. Hip Twisting (2 sets of 20)
4. Chicken Wing (3 sets of 5)
5. Reaction back face thrower drill at 'x'm (3 sets of 10)
- 'x' = distances of 6m, 5m, 4m
6. Touch Ball drill
7. Hands’ Reaction drill (1 set of 30, 1 set of 40, 1 set of 50)

* Pivot drills
1. 'Threat' Test
- Rate 1-10 how scary/threatening is one's pivot shot *Results shall not be disclosed to protect your 'face'; you know it yourself :)

2. Rebound (II)
- Focus this time was to 'kar' the space well after turning around: Hug the line, block for space
- 2 players will fight for the space and the ball
- Note: DISCIPLINE in waiting for ball to roll out of 'D' before picking up

3. Shooting with Defender pushing from side (Dominant side)
- Need to jump IN to the 'D' for a shot to draw penalty in case can't score
- Use legs and core muscles to stabilize your body when taking the shot
- MUST CONVERT!!!! Pivots are expected 100% scoring rate

4. Shooting with Defender clamping from back (Dominant and non-Dominant side)
- Turning around needs to be fast and strong
- Always follow-through to draw for penalty
- Add a fake when defender expects the turn to be at your favourite side

5. Small Angle/R-W angel shooting
- Pivots made to find out for themselves how to shoot at this angle
- Emphasis on being a thinking-player... How do you overcome your poor angle? how do you overcome the keeper? what can you try?

* Outfield drills
(1) One on one faking exercises
- Windmill x 15
- Emphasis on using non dominant hand to push defender to the side while cutting past

(2) Shooting (9m)
- Get the ball, fake in front of defender then cut to one side and shoot
- Emphasis on finding the optimal distance to fake in front of the defender
- Added in receiving pass from winger before executing fake and shot

* Winger drills
Angled runs
- Starting position of a wave
- Which gap to cut
- With a pressing defender
- When angle of pass is cut off
Shooting angles
- Zero to wide
- Cutting inside, Spinning outside