Photos credits: princess Lam & CBG
Saturday, April 25, 2009
keepers at work
Legs or hands?
'Reach as far as you can!'
'kungfu master move
'the beginning of the split'
'Hooray! I survived training!'
Photos Credits: Pr Lam & CBG
Blue team Profile pictures (Updated)
Chua Pei Er
Ho Min Pei Judy
Grace Ong Rosie 
Chung Kayan Thunderthighs
Wee Shiuan Wee Wee
Jamie Sng Duah Kar Chng
Clarissa Yap Anything Yap
Toh Xiaoxuan
Seah Yiting Kaijie
Chern Hwee
Bee Leng Bee Geok's sister
Syazwani
Esther Cheong
Jo Lin
Leia Teo drunken master, twilight girl wanna be
Su Min
Yan Wen
Shin
Andrea
Wanyu
PeiluanStill to come
Sarah D
Irdayu
Shyieka
Grace Ng
Lim Wei Ying
Photos credits: Pr Lam, PL Su
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
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
Sunday, April 19, 2009
18th April temperature
Highest temperature. 34 Deg...
please drink lots of water and have at least 8 hours of sleep.
tsk tsk.
Blue team Angels and Mortals
Dear Blue team,
By now you should already know who your mortals are. Please do what angels do and shower your mortals with lots of angelic love and get to know each other better.
A 'mailbox' will be set up at the MFSS cage to facilitate passing of letters to and from your other halves. Please use the mailbox wisely.
Any form of negative criticism is strongly frowned upon.
We will reveal our true identity after Singapore Youth Cup.
:)
Have fun.
Love,
Coaches.
By now you should already know who your mortals are. Please do what angels do and shower your mortals with lots of angelic love and get to know each other better.
A 'mailbox' will be set up at the MFSS cage to facilitate passing of letters to and from your other halves. Please use the mailbox wisely.
Any form of negative criticism is strongly frowned upon.
We will reveal our true identity after Singapore Youth Cup.
:)
Have fun.
Love,
Coaches.
Saturday, April 18, 2009
18th April @ MFSS
Attendance: 13
Xiaoxuan
Bee Leng
Wee Shiuan
Su Min
Pei er
Grace Ong
Chung Kayan
Jamie Sng
Seah Yiting
Leia Teo
Clarissa Yap
Ayu
Minpei
Warm up: Frisbee Handball
Stretch
Up down exercise
Stride Jump Crossover 2 X10
Double legs Hop 2X 15
30 passes in pairs
- Chest, Side, Running, Push, Jump, Long
Keepers Drills
1) Keepers’ stretch
2) Hip Twist (20 x 2)
3) 1 step side lunge alternate bottom (touch ground) (5 x 2 x 2)
4) Side jump alternate top (5 x 2 x 2)
5) Keepers’ “chicken wing” drill (5 x 4 x 2)
6) Combination of drills 2 and 3 (4 x 5 x 2)
7) 1 step side lunge alternate bottom (hands hit/scoop up) (5 x 2 x 2)
8) Lob drills in within semi-D (5 x 2 x 1; 6 x 2 x 1)
[Keepers choose a side to side-peddle back; aim of drill is for keeper to catch timing of different types of lobs before jumping to block the lob shot]
Pts to note - always side peddle back but may not be required to do so if
situation do not require this; catch timing of when the ball will drop.
Defense
- Face off - Frontal, Back, Side
- Body Check (Identifying shooting arm, stopping the opponents' momentum)
- Timing of clamp. (Decide between going for the ball or stopping the momentum, Not halfhearted)
Fastbreak Defense
- Without use of hands: Moving the legs first, hands are secondary
- Bent arms, cushion the impact of the momentum
- All frontal defense: to prevent illegal defense aka 2mins suspension and yellow cards.
- Clamp if you are near enough to the opponent. Don't be afraid of contact. (No He-man aka rosie Ong defense) Body weight should be forward. Relax the hands. (No wee wee Piggybacking too)
PT
- Human Wheelbarrow
- Piggyback
Cool down
Stretch
Xiaoxuan
Bee Leng
Wee Shiuan
Su Min
Pei er
Grace Ong
Chung Kayan
Jamie Sng
Seah Yiting
Leia Teo
Clarissa Yap
Ayu
Minpei
Warm up: Frisbee Handball
Stretch
Up down exercise
Stride Jump Crossover 2 X10
Double legs Hop 2X 15
30 passes in pairs
- Chest, Side, Running, Push, Jump, Long
Keepers Drills
1) Keepers’ stretch
2) Hip Twist (20 x 2)
3) 1 step side lunge alternate bottom (touch ground) (5 x 2 x 2)
4) Side jump alternate top (5 x 2 x 2)
5) Keepers’ “chicken wing” drill (5 x 4 x 2)
6) Combination of drills 2 and 3 (4 x 5 x 2)
7) 1 step side lunge alternate bottom (hands hit/scoop up) (5 x 2 x 2)
8) Lob drills in within semi-D (5 x 2 x 1; 6 x 2 x 1)
[Keepers choose a side to side-peddle back; aim of drill is for keeper to catch timing of different types of lobs before jumping to block the lob shot]
Pts to note - always side peddle back but may not be required to do so if
situation do not require this; catch timing of when the ball will drop.
Defense
- Face off - Frontal, Back, Side
- Body Check (Identifying shooting arm, stopping the opponents' momentum)
- Timing of clamp. (Decide between going for the ball or stopping the momentum, Not halfhearted)
Fastbreak Defense
- Without use of hands: Moving the legs first, hands are secondary
- Bent arms, cushion the impact of the momentum
- All frontal defense: to prevent illegal defense aka 2mins suspension and yellow cards.
- Clamp if you are near enough to the opponent. Don't be afraid of contact. (No He-man aka rosie Ong defense) Body weight should be forward. Relax the hands. (No wee wee Piggybacking too)
PT
- Human Wheelbarrow
- Piggyback
Cool down
Stretch
Blue team Profile Pictures
Grace Ong
Leia Teo
Clarissa Yap
Chung Kayan
Ho Min Pei
Shyieka
Chua Pei er
Jamie Sng
Ayu
Seah Yiting
Foo Yan Wen
Toh Xiao Xuan
Teo Wee Shiuan
Nur Syazwani
Neo Su Min
Sarah Diyana
Tan Bee Leng
Tan Jo Lin
Farhah Bte Haji Mustafa
Esther Cheong
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