Post game homework

Dear Blue team,

Hope yesterday's friendly gave you a good idea of how the game is played. And what our weaknesses are. And that it inspired you to want to continue training and playing this game we love.

So please update and write in your training jotter book the following questions:

1. What have you learnt from the game?
2. What do you think you need to work on?
3. Did you enjoy yourself? Why?

These questions are additional to the usual ones that you have to answer after all trainings.
Feel free to draw, scribble (but not so untidy hor.)

Regards,
Coachie

Training after Friendly 29th May

Indoor exercises:

Forward Roll, Shoulder Roll
Butt Slide
Penguin
Backward Roll
Combi: Butt slide to backward roll. (Fall safely and getting back up quickly)
Combi with ball.

Specialised training:
Pivots - Falling shots, picking durians in the D.
Wing - Elevation, flying towards 7m Line shots, Breaking fall gently.
Backs - Flying fish and landing safely.
Keepers - Splits.

Cool Down
Stretch

Friendly @ Lycée Français de Singapour (French School)

Attendance: 15

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

Warm Up - Up Down exercises
Stretch
4 Corners, keepers warm up
45 Degrees Shooting

Start Game

Line up:
LW: Esther
LB: Kayan
C: BLeng (3)
RB: Leia
RW: Clarissa (5)
P: Grace Ong (4)
K: Min Pei

P: Jamie Sng (1)
P: Wee Shiuan
LB, RB: Xiaoxuan
LB, RB: Chern Hwee
K: Pei Er
K: Yan Wen
K: Su Min
RW: LW: Grace Ng


First Half score: 4 - 6
Final Score: 13 - 15

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

coaches in action

Thank you coaches. You make a difference. For all of us.

Getting to Lycée Français de Singapour (French School)

Here are the details for Saturday's Friendly game.

Where:
Lycée Français de Singapour
3000 Ang Mo Kio Ave 3
Singapore 569928

How to get there:
Click here for map and directions and car park

Buses:
25, 55, 73, 74, 76, 132, 165, 169, 853

Time:
Meet outside the sports complex at 1pm.
Outfield: Wear Red, Bring white
Keepers: Wear White, Bring Red

training in pictures.

Training started with lots of jumping

Followed by defensive work


Then we applied what we learned into half court play




BLeng finds the gap!


Then comes the hard part


After the 5 mins of lovely static hold...

tiredness...

keepers hard at work

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!!!!

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).

16th May @ MFSS

Attendance: 17

Esther
Bee Leng
Wee Shiuan
Jo Lin
Yan Wen
Su Min
Pei er
Grace Ong
Chung Kayan
Jamie Sng
Seah Yiting
Leia Teo
Chern Hwee
Irdayu
Clarissa Yap
Minpei
Grace Ng

Warm up: 30 passes

Stretch

Up down exercise
Side Hops 2 X 15

30 passes in pairs
- Chest, Side, Running, Push, Jump, Long

4 corners

Keeper stretch

Side - To passing
1. Rw long pass to Lw
2. Lw to L2
3. L2 to R2, RW runs behind R2 for a short pass
4. Rw to L2, runs infront of L2 for return pass.
5. Rw to Lw
6. Lw long pass to Rw.
Repeat steps 1-6

45 Degree shooting
- 2nd man pass to wing, times start of wave run
- wing returns pass to 2nd. 2nd takes a shot after speeding onto ball

45 Degree + pivot shooting

Game 3 X 10mins
Team Yiting: Clarissa Yap, Jamie Sng, Seah Yiting, Leia Teo, Grace Ng, Sumin, Judy Ho
Team Beeleng: Esther, Irdayu, Chern Hwee, Beeleng, Kayan, Jolin, Grace Ong, Yanwen, Pei'er

PT
- 40 Crunches
- 40 push ups
- 2 X 1min static hold

Keeper Bombardment

Cool down

Stretch

9th May training @ Shin's Lecture House

Not so Sunny Saturday. Thank you very much.

Bandages and ugly tannlines are so fashionable.

Heavenly Surprise for our lovely Mortal Shineeee

hard at work?

Flying Shots

2nd May @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
Chua Pei Er

Warm up: Handball Tag

Stretch

Up down exercise
Front Front Back Back
Stride Jump Crossover

30 passes in pairs
- Chest, Side, Running, Push, Jump, Long

4 corners

Keepers Drills
1) Keepers' stretch
2) Hip-Twisting (1x20x2)
3) Explanation of Positioning

[For Minpei and Peier: Ball flicking with fingers (2x50x2), record down keepers' drills]

Fast Break Drills
- 1/2 court reaction Fastbreaks
- Keeper Launch. 2 Wingers run.
(Sprint towards halfcourt line, angle in towards center of the goal. Listen, look and decide the pass/shot/path)
- Keeper Launch, 2 Wingers, Center as 2nd Option and 2 defenders.

Game:
Touch Handball First team to 10 tries wins.

PT
Agility Ladder: X 5 set each.
1. Forward
2. Single Leg Hops
3. Double In Out Hops
4. Grapevine
5. Zig Zag
6. Reverse

Cool down

Stretch