Click here for Yaps' media interview. And Ballet costume photo.
and here for the interview with Yun Ting from yellow team on selections.
Monday, July 27, 2009
Post Selection Games
Dear Blue Team,
Thank you for showing us what each and everyone of you have learnt from us. It was indeed a proud moment for all your mama's.
Chern Hwee: You are a player with alot of potential. With great physical attributes. With a great reach and long hangtime. Make good use of your assets. Build on them. Practise more on gameplay and ball handling. You'll definitely go a long long way. Don't give up. Cos we wouldn't give up on you.
Grace Ng: Thank you for hanging in there. For coming back after your LOA for track. Your tenacity and determination to excel in whatever you do, really makes us proud. And always remember the goals you scored on Sunday. Because there will always be more after your first time. ;)
Estehr: Your speed on court and court awareness is what defines you. Remember the first few trainings? The rainbow passes? From that to what you are able to do now. Yes. You have improved. And amazed us along the way. Keep that temper in check, focus on the game and not the sideline fanfare. Lose the ball, never mind, get it back and score again. You'll continue to amaze us, I'm sure.
Cow Yap: We go back a long way. From the gang leader in school to someone we can trust on court. Your fighting spirit and leadership on and off court is evident to all. We have come to accept you for ur whinyness. :) on a more serious note.. don't let your emotions get the better of you k. Play with your head not with your heart, when on court. And please continue to burst/speed up after you get the ball.... not slow down upon receiving the ball. HOR... jia you.
Grace Ong: Rosie ah Rosie, from the silent, quiet, everything also won't say rosie to the 'little chilli padi' that is so effective in fishing and intercepting passes. Small but dangerous. Your pivot runs are simply brilliant. Making your center 3 players' passes look good. Your clinical finishing is one of your strong points. But learn to take a leap and fly into the goal area. If you are still scared, we will buy bra's for your knees. :) Jia you Ong.
Jamie: Jamie Sng Duah Kar Chng... Thank you for sticking with pivoting from the start. You have shown lots of improvement. From 'stunned that center pass u ball, aiya, drop ball' to 'turn around, shoot and score goals'. True, you still need to learn to turn faster but from sunday's game, we saw that you have learnt. You did turn faster after Mama Shin niamed you to turn faster. And you saw the results for urself. No stepping on line, just clinical finishing. Good job Jamie. And your 9m shots have gotten faster and more powerful... who knows, maybe you might be the next pivot-2nd man like mama shin?
Wee Wee: When we first met you at Cat High, we were like... wa, so tall. And then we saw your cca, we almost drop our glasses. Meaning; You are a hidden tiger. So much potential. So tall. Your whipping action is really fast and that is something that we can work upon and garner more from. Please eat more, bulk up. Because the competition and opponents are so much bigger than you. Thank you for not giving up. For pushing and stepping up on Sunday. :)
Leia: Thank you for believing in yourself. For trusting us when we tell you to keep going. keep trying. You are a thinking player, a joy to coach and whenever we read your jotter book, we find ourselves smiling at your questions and reflections. Still remember how you used to struggle with 4 corners? Fighting the ball instead of letting the ball fall into your hands? Now you are capable of so many things. San qie, passing to your pivot and you are always so secure on the defensive line. Continue to work hard, train smart and remember... don't fight the ball. :)
XX: I hope you realised what kind of a 2nd man you are. The dash into the gap kind ya. Do remember to communicate to your wingers and centers the kind of pass that you would like. But that being said, do not restrict yourself to only one style. Vary your shots, running path. That way you become unpredictable and harder to defend. Last but not least, thank you for trusting urself. And not giving up. Reading your jotter book, we know of your frustrations. But if you never try, you wouldnt know. Jia you k.
Kayan: Right from the first training, you've impressed many people. Your ability to shoot and ur quick wrist flick. I wan to thank you for your patience and ever so humble response when coaches have advice for you. Thank you for stepping up and taking on the vice captain role. You are a leader in your own right. Taking the effort to bond the team, leading them for warm up, drills etc. Taking charge on court. Remember, to raise your hand up for the shot and 'no ball how to shoot?' Think and reflect on each trainings and improve on it. Got questions must ask. Then can learn doubly fast. You are definitely a player that any coach would love to have on their team. Please jia you.
Yiting: You are a very creative and talented center. Even though you only played a few games, your vision and passes are simply a joy to watch. Sincerely hope that you will be able to join us for more handball games in future. Please take care and rest well.
Bleng: Still remember you in your school shoes for the 2nd training. Hilarious. But sure way of making the coaches remember you. :) You have found your niche in 9m shots. Remember the wrist flick and avoid the windmill action. Thank you for stepping up and playing the demanding role of center. It's not easy, the seniors can testify to that. But We are very proud of you. You have impressed us with your composure on court and commanding aura. Never be afraid to take charge. And continue to work hard and dun emo nemo already la. :)
Pei Er: From the begining when we started training, we could tell that there were alot of things for you to work on. You have managed to get rid of some of the bad habits, which is good. Continue to work hard and strike a balance between your studies and training. Hope that handball would be able to spur you on to exercise on a regular basis. Keep in your memory how all your team mates were behind you, egging you on during the long runs. Jia you.
Sumin: You have got very quick reflexes and your bravery to shots are very impressive. The fierce look you give on court is enough to give your defenders confidence. Do try to stay calm and though its good to have high expectations of yourself, do try to strike a balance and not get psyched out. Focus on the postive. And don't be afraid to split for the ball. :)
Yan wen: Love your fastbreak long throws. Remember to be more confident. And not be so blur. You are part of a 7player team. And when you blur, your team loses you. Trust yourself and your teammates. They will try their best to protect you, so you do your job and show them that you are trustworthy. Continue to work hard.
Minpei: Judy... what strikes me most about you as a player is your mental strength. You have the ability to stay focus during the game. But you must try to have more self confidence. No need to look at coaches for reassurance after every save or every pass you make. Know that you are a very good keeper and keep going. Don't be afraid to shout out and remind your defenders if they are not doing their job. Up your playing level by being more commanding. And do rest the knee well.. try to get it unloosen ya. jia you ah pei.
Yes. That took me 4hrs to type.
Be glad I didnt do this last nite. :)
Mama's... anything you all want to add?
Thank you for showing us what each and everyone of you have learnt from us. It was indeed a proud moment for all your mama's.
Chern Hwee: You are a player with alot of potential. With great physical attributes. With a great reach and long hangtime. Make good use of your assets. Build on them. Practise more on gameplay and ball handling. You'll definitely go a long long way. Don't give up. Cos we wouldn't give up on you.
Grace Ng: Thank you for hanging in there. For coming back after your LOA for track. Your tenacity and determination to excel in whatever you do, really makes us proud. And always remember the goals you scored on Sunday. Because there will always be more after your first time. ;)
Estehr: Your speed on court and court awareness is what defines you. Remember the first few trainings? The rainbow passes? From that to what you are able to do now. Yes. You have improved. And amazed us along the way. Keep that temper in check, focus on the game and not the sideline fanfare. Lose the ball, never mind, get it back and score again. You'll continue to amaze us, I'm sure.
Cow Yap: We go back a long way. From the gang leader in school to someone we can trust on court. Your fighting spirit and leadership on and off court is evident to all. We have come to accept you for ur whinyness. :) on a more serious note.. don't let your emotions get the better of you k. Play with your head not with your heart, when on court. And please continue to burst/speed up after you get the ball.... not slow down upon receiving the ball. HOR... jia you.
Grace Ong: Rosie ah Rosie, from the silent, quiet, everything also won't say rosie to the 'little chilli padi' that is so effective in fishing and intercepting passes. Small but dangerous. Your pivot runs are simply brilliant. Making your center 3 players' passes look good. Your clinical finishing is one of your strong points. But learn to take a leap and fly into the goal area. If you are still scared, we will buy bra's for your knees. :) Jia you Ong.
Jamie: Jamie Sng Duah Kar Chng... Thank you for sticking with pivoting from the start. You have shown lots of improvement. From 'stunned that center pass u ball, aiya, drop ball' to 'turn around, shoot and score goals'. True, you still need to learn to turn faster but from sunday's game, we saw that you have learnt. You did turn faster after Mama Shin niamed you to turn faster. And you saw the results for urself. No stepping on line, just clinical finishing. Good job Jamie. And your 9m shots have gotten faster and more powerful... who knows, maybe you might be the next pivot-2nd man like mama shin?
Wee Wee: When we first met you at Cat High, we were like... wa, so tall. And then we saw your cca, we almost drop our glasses. Meaning; You are a hidden tiger. So much potential. So tall. Your whipping action is really fast and that is something that we can work upon and garner more from. Please eat more, bulk up. Because the competition and opponents are so much bigger than you. Thank you for not giving up. For pushing and stepping up on Sunday. :)
Leia: Thank you for believing in yourself. For trusting us when we tell you to keep going. keep trying. You are a thinking player, a joy to coach and whenever we read your jotter book, we find ourselves smiling at your questions and reflections. Still remember how you used to struggle with 4 corners? Fighting the ball instead of letting the ball fall into your hands? Now you are capable of so many things. San qie, passing to your pivot and you are always so secure on the defensive line. Continue to work hard, train smart and remember... don't fight the ball. :)
XX: I hope you realised what kind of a 2nd man you are. The dash into the gap kind ya. Do remember to communicate to your wingers and centers the kind of pass that you would like. But that being said, do not restrict yourself to only one style. Vary your shots, running path. That way you become unpredictable and harder to defend. Last but not least, thank you for trusting urself. And not giving up. Reading your jotter book, we know of your frustrations. But if you never try, you wouldnt know. Jia you k.
Kayan: Right from the first training, you've impressed many people. Your ability to shoot and ur quick wrist flick. I wan to thank you for your patience and ever so humble response when coaches have advice for you. Thank you for stepping up and taking on the vice captain role. You are a leader in your own right. Taking the effort to bond the team, leading them for warm up, drills etc. Taking charge on court. Remember, to raise your hand up for the shot and 'no ball how to shoot?' Think and reflect on each trainings and improve on it. Got questions must ask. Then can learn doubly fast. You are definitely a player that any coach would love to have on their team. Please jia you.
Yiting: You are a very creative and talented center. Even though you only played a few games, your vision and passes are simply a joy to watch. Sincerely hope that you will be able to join us for more handball games in future. Please take care and rest well.
Bleng: Still remember you in your school shoes for the 2nd training. Hilarious. But sure way of making the coaches remember you. :) You have found your niche in 9m shots. Remember the wrist flick and avoid the windmill action. Thank you for stepping up and playing the demanding role of center. It's not easy, the seniors can testify to that. But We are very proud of you. You have impressed us with your composure on court and commanding aura. Never be afraid to take charge. And continue to work hard and dun emo nemo already la. :)
Pei Er: From the begining when we started training, we could tell that there were alot of things for you to work on. You have managed to get rid of some of the bad habits, which is good. Continue to work hard and strike a balance between your studies and training. Hope that handball would be able to spur you on to exercise on a regular basis. Keep in your memory how all your team mates were behind you, egging you on during the long runs. Jia you.
Sumin: You have got very quick reflexes and your bravery to shots are very impressive. The fierce look you give on court is enough to give your defenders confidence. Do try to stay calm and though its good to have high expectations of yourself, do try to strike a balance and not get psyched out. Focus on the postive. And don't be afraid to split for the ball. :)
Yan wen: Love your fastbreak long throws. Remember to be more confident. And not be so blur. You are part of a 7player team. And when you blur, your team loses you. Trust yourself and your teammates. They will try their best to protect you, so you do your job and show them that you are trustworthy. Continue to work hard.
Minpei: Judy... what strikes me most about you as a player is your mental strength. You have the ability to stay focus during the game. But you must try to have more self confidence. No need to look at coaches for reassurance after every save or every pass you make. Know that you are a very good keeper and keep going. Don't be afraid to shout out and remind your defenders if they are not doing their job. Up your playing level by being more commanding. And do rest the knee well.. try to get it unloosen ya. jia you ah pei.
Yes. That took me 4hrs to type.
Be glad I didnt do this last nite. :)
Mama's... anything you all want to add?
Friday, July 24, 2009
getting to Jurong west Sports and Recreation Complex
By Train: Pioneer Mrt Station
By Car: Take PIE, exit 34 Jurong West Ave 2, Corporation Road. http://www.streetdirectory.com/asia_travel/travel/travel_id_31295/travel_site_143127/
24th July @ NUS SRC
Attendance: 15
Bee Leng
Wee Shiuan
Grace Ong
Grace Ng
Chung Kayan
Leia Teo
Min Pei
Clarissa Yap
Xiaoxuan
Chern Hwee
Su Min
Esther
Yanwen
Pei Er
Jamie
Warm-Up:
Up-down exercise
Stretch
4 Corners (jog and burst style), Keepers' Warm Up
Half Court Fast Break Warm Up
Set Plays
- Pink Panther
- Set L/R
- Play L/R
Game 2 X 15mins
- Set plays are an option that we can explore. Not compulsory that every attack must be a set play.
- 9m Free throw: Weigh your passing options.
- Main concept of any attack: to create an opening/gap for your shooters.
Penalties
Cool Down
Stretch
Bee Leng
Wee Shiuan
Grace Ong
Grace Ng
Chung Kayan
Leia Teo
Min Pei
Clarissa Yap
Xiaoxuan
Chern Hwee
Su Min
Esther
Yanwen
Pei Er
Jamie
Warm-Up:
Up-down exercise
Stretch
4 Corners (jog and burst style), Keepers' Warm Up
Half Court Fast Break Warm Up
Set Plays
- Pink Panther
- Set L/R
- Play L/R
Game 2 X 15mins
- Set plays are an option that we can explore. Not compulsory that every attack must be a set play.
- 9m Free throw: Weigh your passing options.
- Main concept of any attack: to create an opening/gap for your shooters.
Penalties
Cool Down
Stretch
Tuesday, July 21, 2009
Youth Cup Schedule 26th July 2009 Sunday At JWSC
830 | Green Team | vs. | Red Team | Leg 1 |
910 | Red Team | vs. | Black Team | Leg 1 |
950 | Black Team | vs. | Green Team | Leg 1 |
1030 | Yellow Team | vs. | Blue Team | Leg 1 |
1110 | Red Team | vs. | Green Team | Leg 2 |
1150 | Green Team | vs. | Black Team | Leg 2 |
1230 | Blue Team | vs. | Yellow Team | Leg 2 |
1310 | Black Team | vs. | Red Team | Leg 2 |
1350 | Clear up |
|
|
|
0800hrs: All Teams are to report. (Take temperature)
Late comers will be disqualified from selections
0815hrs: Mass briefing
0820hrs: First two teams proceed to warm up
0830hrs: First game.
Each game consists of 2 halves of 12 mins and a 5min half time break.
21st July @ BHCC
Attendance: 15
Bee Leng
Wee Shiuan
Grace Ong
Grace Ng
Chung Kayan
Leia Teo
Min Pei
Clarissa Yap
Xiaoxuan
Chern Hwee
Su Min
Esther
Yanwen
Yiting
Pei Er
Warm-Up:
Up-down exercise
Stretch
4 Corners (jog and burst style), Keepers' Warm Up
Positional Shooting
- 10 cycles.
(Please rem the red SKINNY POLES)
Set L/R
Play L/R
- Just a suggested set play that you all can use during game play. Be Flexible. It's just a route to follow. You may venture out and be creative. Rem to Echo.
Keepers
- 20 normal distance straight passes, 20 normal distances bounce passes
- 20 long distance passes
- reaction drills thrower to stand at 6m. 1 set = 10 times
- 1st set: Keeper just turn
- 2nd set: Keeper do 1 time 4 corners facing goal post then turn, thrower to inform keeper where she will shoot.
- 3rd set: Keeper do 1 time 4 corners facing goal post then turn, thrower DO NOT inform keeper where she will shoot.
Penalties - PT
Keeper Bombardment
Cool Down
Stretch
Bee Leng
Wee Shiuan
Grace Ong
Grace Ng
Chung Kayan
Leia Teo
Min Pei
Clarissa Yap
Xiaoxuan
Chern Hwee
Su Min
Esther
Yanwen
Yiting
Pei Er
Warm-Up:
Up-down exercise
Stretch
4 Corners (jog and burst style), Keepers' Warm Up
Positional Shooting
- 10 cycles.
(Please rem the red SKINNY POLES)
Set L/R
Play L/R
- Just a suggested set play that you all can use during game play. Be Flexible. It's just a route to follow. You may venture out and be creative. Rem to Echo.
Keepers
- 20 normal distance straight passes, 20 normal distances bounce passes
- 20 long distance passes
- reaction drills thrower to stand at 6m. 1 set = 10 times
- 1st set: Keeper just turn
- 2nd set: Keeper do 1 time 4 corners facing goal post then turn, thrower to inform keeper where she will shoot.
- 3rd set: Keeper do 1 time 4 corners facing goal post then turn, thrower DO NOT inform keeper where she will shoot.
Penalties - PT
Keeper Bombardment
Cool Down
Stretch
Saturday, July 18, 2009
18th July @ NUS SRC
Attendance: 14
Bee Leng
Wee Shiuan
Grace Ong
Grace Ng
Chung Kayan
Leia Teo
Min Pei
Clarissa Yap
Xiaoxuan
Chern Hwee
Su Min
Jamie Sng
Esther
Yanwen
Warm-Up:
Up-down exercise
Stretch
4 Corners (jog and burst style)
Shots
PT:
Bee Leng
Wee Shiuan
Grace Ong
Grace Ng
Chung Kayan
Leia Teo
Min Pei
Clarissa Yap
Xiaoxuan
Chern Hwee
Su Min
Jamie Sng
Esther
Yanwen
Warm-Up:
Up-down exercise
Stretch
4 Corners (jog and burst style)
Shots
- Overhead
- Hook
- Reverse Pretzel
*watch the distance and where the defender is defending then use the apropriate shooting style
1 v 1
- Making use of variety of shots and moves to get past the defender
1 v 2
- Drawing the defenders by attacking the gap and shooting
2 V 2
- 2nd option bursting in for shot. or jump shot
- 1st option still in to run in for the shot. to draw the defender.
9m Free Throw
- Pivot, toss and back up to screen defender
- 1st option to shoot overhead or jump shot.
- Turn Around shots
- Pink Panther: Partner crosses in front for fake shot, actual shooter crosses behind for the shot.
PT:
Round SRC run interval training
- 100 chicken wing passes
- 30 step ups
- 50 lie down chest pass to self
- Helicopter 15L15R
- 15 Push up pat back good job
Cool Down
Stretch
Cool Down
Stretch
Tuesday, July 14, 2009
14th July @ BHCC
Attendance: 14
Bee Leng
Wee Shiuan
Grace Ong
Grace Ng
Chung Kayan
Leia Teo
Min Pei
Clarissa Yap
Xiaoxuan
Chern Hwee
Su Min
Jamie Sng
Esther
Yiting
Warm-Up:
Up-down exercise
Stretch
4 Corners (jog and burst style)
2 lines shooting + 1 defender
2 lines shooting + 1 pivot vs 2 defenders
3 lines shooting + 1 pivot vs 3 defenders
3 lines shooting + 1 pivot + 2 wingers vs 4 defenders.
Game 12mins per half.
Cool Down
Stretch
* 3 men in the center do the drawing, wings and pivots have to be patient.
The gaps will surface.
Bee Leng
Wee Shiuan
Grace Ong
Grace Ng
Chung Kayan
Leia Teo
Min Pei
Clarissa Yap
Xiaoxuan
Chern Hwee
Su Min
Jamie Sng
Esther
Yiting
Warm-Up:
Up-down exercise
Stretch
4 Corners (jog and burst style)
2 lines shooting + 1 defender
2 lines shooting + 1 pivot vs 2 defenders
3 lines shooting + 1 pivot vs 3 defenders
3 lines shooting + 1 pivot + 2 wingers vs 4 defenders.
Game 12mins per half.
Cool Down
Stretch
* 3 men in the center do the drawing, wings and pivots have to be patient.
The gaps will surface.
HOPE U ALL LIKED THE PRESENTS!
Saturday, July 11, 2009
10 July @ NUS SRC
Attendance: 14
Bee Leng
Wee Shiuan
Grace Ong
Grace Ng
Chung Kayan
Leia Teo
Min Pei
Clarissa Yap
Xiaoxuan
Chern Hwee
Su Min
Jamie Sng
Esther
Pei er
Warm-Up:
4 rounds around the court
Up-down exercise
Stretch
4 Corners (jog and burst style)
Interceptor Drill
Half-court play
Fast Break:
1. Everyone gets to pass, run and shoot
2. Keeper thrown, 2 people fast break with cross
3. 2v2 fast break
- Person with the ball remember to draw and pass
- Person without the ball remember to peel away from defenders
Game: 5mins plus plus plus...
PT:
- 15mins run, 50s each round without cutting corners
- 1min static hold
- 14 push-ups
Additional PT carried forward from previous training:
- 40 push-ups
- 40 crunches
*Good job girls. Keep up the good work and team spirit. I must say we (the coaches) are very proud of you, especially for completing the 15min run together. Rest well, stretch more, study as hard (or harder) and see you on Tuesday.
Bee Leng
Wee Shiuan
Grace Ong
Grace Ng
Chung Kayan
Leia Teo
Min Pei
Clarissa Yap
Xiaoxuan
Chern Hwee
Su Min
Jamie Sng
Esther
Pei er
Warm-Up:
4 rounds around the court
Up-down exercise
Stretch
4 Corners (jog and burst style)
Interceptor Drill
Half-court play
Fast Break:
1. Everyone gets to pass, run and shoot
2. Keeper thrown, 2 people fast break with cross
3. 2v2 fast break
- Person with the ball remember to draw and pass
- Person without the ball remember to peel away from defenders
Game: 5mins plus plus plus...
PT:
- 15mins run, 50s each round without cutting corners
- 1min static hold
- 14 push-ups
Additional PT carried forward from previous training:
- 40 push-ups
- 40 crunches
*Good job girls. Keep up the good work and team spirit. I must say we (the coaches) are very proud of you, especially for completing the 15min run together. Rest well, stretch more, study as hard (or harder) and see you on Tuesday.
Tuesday, July 7, 2009
7th July @ BHCC
Attendance: 13
Bee Leng
Wee Shiuan
Grace Ong
Leia Teo
Min Pei
Clarissa Yap
Xiaoxuan
Chern Hwee
Su Min
Jamie Sng
Esther
Pei er
Yan Wen
Warm up (which will be the warm up used for all matches)
Up down exercise
Stretch
4 corners passing, keepers warm up
Interceptor drill
- bounce, drop ball, never score = 10 push ups.
How to defend without looking too aggressive
- Hand on ball.
- Always show the referee, opponent that your intention is to go for the ball. Not the person.
Positional Shooting
Penalties (whole team)
Jamie (3/6)
Clarissa (1/6)
BL (3/6)
Esther (4/6)
Leia (2/6)
Grace Ong (5/6)
Xiaoxuan (1/6)
Keepers' positional shooting defence:
- Lob from 7m mark
- Lob from 6m positions.
Cool down
Stretch
Bee Leng
Wee Shiuan
Grace Ong
Leia Teo
Min Pei
Clarissa Yap
Xiaoxuan
Chern Hwee
Su Min
Jamie Sng
Esther
Pei er
Yan Wen
Warm up (which will be the warm up used for all matches)
Up down exercise
Stretch
4 corners passing, keepers warm up
Interceptor drill
- bounce, drop ball, never score = 10 push ups.
How to defend without looking too aggressive
- Hand on ball.
- Always show the referee, opponent that your intention is to go for the ball. Not the person.
Positional Shooting
Penalties (whole team)
Jamie (3/6)
Clarissa (1/6)
BL (3/6)
Esther (4/6)
Leia (2/6)
Grace Ong (5/6)
Xiaoxuan (1/6)
Keepers' positional shooting defence:
- Lob from 7m mark
- Lob from 6m positions.
Cool down
Stretch
From prev training:
Those who still owe 40pushups and 40 situps, you know who you are.
Those who still owe 40pushups and 40 situps, you know who you are.
Sunday, July 5, 2009
4th July Training @ NUS
Attendance: 15
Bee Leng
Wee Shiuan
Grace Ong
Chung Kayan
Seah Yiting
Leia Teo
Min Pei
Clarissa Yap
Xiaoxuan
Chern Hwee
Su Min
Jamie Sng
Esther
Pei er
Yan Wen
Warm up (which will be the warm up used for all matches)
Up down exercise
Stretch
4 corners passing, keepers warm up
Interceptor drill
Half court game
Penalties:
CKY (2/6)
Jamie (2/6)
Clarissa Yap (3/6)
Fastbreak game (7mins x 2)
Game
(6 vs 5, team with more people played 5-1 defense)
Penalties (whole team)
CKY (3/6)
Jamie (4/6)
Clarissa (4/6)
BL (2/6)
Yiting (1/6)
Esther (2/6)
Leia (1/6)
Grace Ong (1/6)
Wee wee (0/6)
Xiaoxuan (1/6)
Those who still owe 40pushups and 40 situps, you know who you are.
PT
suicides (x2)
10 star jumps, 30 secs half squat, 5 star jumps (continuous)
static hold (1 min)
10 pushups, 10 situps
Cool down
Stretch
Bee Leng
Wee Shiuan
Grace Ong
Chung Kayan
Seah Yiting
Leia Teo
Min Pei
Clarissa Yap
Xiaoxuan
Chern Hwee
Su Min
Jamie Sng
Esther
Pei er
Yan Wen
Warm up (which will be the warm up used for all matches)
Up down exercise
Stretch
4 corners passing, keepers warm up
Interceptor drill
Half court game
Penalties:
CKY (2/6)
Jamie (2/6)
Clarissa Yap (3/6)
Fastbreak game (7mins x 2)
Game
(6 vs 5, team with more people played 5-1 defense)
Penalties (whole team)
CKY (3/6)
Jamie (4/6)
Clarissa (4/6)
BL (2/6)
Yiting (1/6)
Esther (2/6)
Leia (1/6)
Grace Ong (1/6)
Wee wee (0/6)
Xiaoxuan (1/6)
Those who still owe 40pushups and 40 situps, you know who you are.
PT
suicides (x2)
10 star jumps, 30 secs half squat, 5 star jumps (continuous)
static hold (1 min)
10 pushups, 10 situps
Cool down
Stretch
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