31st Oct @ ECP

Endurance run @ ECP + Calisthenic Ex

Leia - 27 min 46 sec
Chern Hwee - 29 min 56 sec
Yunting - 27 min 44 sec
Grace Ng - 28 min 24 sec

Calisthenic Ex
push up (50 reps)
crunches ( 50 reps)
squart (50 reps)

28th Oct @ BHCC

Attendance: 5

Leia Teo Yan Ling
Yee Chern Hwee
Grace Ng
Gan Yun Ting
Ho Min Pei

Warm-up

Drills

"softball"
- to observe the outfield before making passes

Repeated 6m shots
9m shots
9m shot with defenders (from center and left 2nd position)

Half court fast break drill

2-man wave vs 2 man defender
Wave for 5-7 times then take a shot. Min pei keeper.

Full court game mixed team
Chern hwee yunting and guys vs Grace leia and guys


Suicides (for Minpei) X 1 Set

26th Oct @ ITE

Attendance: 4
Leia
Min Pei
Chern Hwee
Yunting

WEIGHTLESS TRAINING

- warm up run (10 rounds basketball court)
- stretching
- T cone drills (8x)

workout A (10 reps, 3sets, 30 sec rest after 1 set of 3 exercise)
- push up
- squat
- crunches

workout B (10 reps, 3 sets, 20 sec rest after 1 set of 3 exercise)
- bird dog
- Alt leg lunge
- twisted crunches

workout C (10 reps, 3 sets, 20 sec rest after 1 set of 3 exercise)
- wide push up
- Alt leg thrust
- siccors leg

workout D (10 reps, 3 sets, 10 sec rest after each set)
- burpees

workout E ( 1 set, 1 min 30 sec)
- plank
- wall sit

- cooldown
- stretching

21 Oct @ BHCC

Attendance: 8

Grace Ong Shi Ya
Leia Teo Yan Ling
Yee Chern Hwee
Grace Ng
Chung Kayan
Gan Yun Ting
Ho Min Pei
Clarissa Yap

Warm Up: 5 Rounds
Stretch
Up down exercises

Side to passing

Half Court Fast Breaks

Revise Step shot, 1 step jump shot
with pivot + defender
with pivot + defender + fish

Touch Handball

Suicides 1 Lap (Yap)

Cool down
Stretch

Women and Handball

13 Oct @ ITE Indoor courts

Attendance: 10

Grace Ong Shi Ya
Leia Teo Yan Ling
Tan Bee Leng
Neo Su Min
Yee Chern Hwee
Grace Ng
Chung Kayan
Shaula Chan
Gan Yun Ting
Ho Min Pei

Warm up:
4 laps driving
4 laps fanning
4 laps fanning with bounce pass

Stretch

Partner 30 passes

3 corners
- normal L shape
- touch and go

Keepers warmup
Keepers' workout
- 1,2,3 turn X10 X 3 sets
- Alternate 4 corners 5 X 2 sets
- Sit, Stand, Leap to top corners 5 X 2sets

Revise 1 step shot - Miss Leia Teo
Revise 1 step jump shot - Miss Tan BL

Crab Soccer

Half court reaction Fastbreaks

Keeper Bombardment

Suicides X 1 For Shaula

Cool down: 2 rounds netball court
Stretch

Grace Ng's workout for today
Sitted down chest pass: L, R
Kneeling passes
Side sitted passes
Reaction against the wall
Feeder
Fastbreaks Assistant

10th Oct @ ECP

Attendance: 6

Grace Ong Shi Ya
Sng Jamie
Tan Bee Leng
Chung Kayan
Neo Su Min
Grace Ng

Warm Up

Stretching

Two lines plyrometric warmup

42mins long Run

Cool down

8 oct @ CCAB peektures

8th Oct @ CCAB

Attendance: 9

Esther Chong
Grace Ong Shi Ya
Leia Teo Yan Ling
Sng Jamie
Tan Bee Leng
Toh Xiaoxuan
Neo Su Min
Yee Chern Hwee
Grace Ng

Warm up: 10 rounds handball court
Stretch

2 lines exercises
- arms swing
- run jog run
- groin stretch
- butt kick
- open knee lifts
- backwards jogging
- lunges
- Zig Zag Runs
- Striding
- Shuttle runs: forward, back, forward, recover
*anything else?

Circuit
- Skipping
- Per-pies
- Sumo Squat
- Agility Run. I shaped formation
- Skipping
- Per-pies over cones
- Alternate lunges
- Agility Run. I shaped formation

Cool down: 5 rounds slow jog

5 a side game X 3

Cool down: 1 round track
Stretch

6 Oct @ CCAB Courts

Attendance: 13

Chung Kayan Amala Dyal

Clarissa Yap Mei Xing

Esther Chong

Grace Ong Shi Ya

Leia Teo Yan Ling

Sng Jamie

Tan Bee Leng

Toh Xiaoxuan

Shaula Chan Neo Su Min Yee Chern Hwee Teo Wee Shiuan

Warm Up: Eagle catch the little chicks
Stretching
Up down Exercise

Footwork Revision
- Catch and land on right foot.
- Triple Threat stance: Stand shot, pass, dodging
- Stand shot faking has to be convincing. Draw the defender to make a move and that's where quick nimble feet comes in.

Shooting
- Revise one step shot.
- Improvise to one step jump shot.
- 1 line, With defender and pivot.
1st option (if pivot blocks out for u): 1 step/jump Shot
2nd option (if pivot not in blocking position): look for pivot
Has to be convincing the fake shot... if not the defender doesnt move, u wont be able to draw her away from the pivot.
- 2 lines, with 1 defender, 1 pivot and 1 fish

Game 6 V 6

team lala: yap, xx, cky, jam, grace ng, amala
team ahminleh: grace ong, weewee, tbl, leia, estehr, sumin

Suicide (1 lap for latecomer: Sumin)

Cool down (1 lap)
Stretch

3rd Oct @ Macritchie

Attendance: 10

Chung Kayan

Clarissa Yap Mei Xing

Esther Chong

Grace Ong Shi Ya

Leia Teo Yan Ling

Sng Jamie

Tan Bee Leng

Shaula Chan Neo Su Min Yee Chern Hwee

Warm Up
Stretch

Long Run 3km

Let it rain, let it rain.