Sunday, November 29, 2009
28th Nov @ ECP
Trainer: Keith
Attendance: 12
bee leng
shaula
su min
jamie
minpei
grace ong
xiao xuan
yunting
grace ng
chern hwee
clarissa yap
wee wee
6km run ( with sprint)
callisthenic:
push up
quats
laterall raise
cool down
Attendance: 12
bee leng
shaula
su min
jamie
minpei
grace ong
xiao xuan
yunting
grace ng
chern hwee
clarissa yap
wee wee
6km run ( with sprint)
callisthenic:
push up
quats
laterall raise
cool down
Friday, November 27, 2009
27th Nov @ BHCC
Attendance: 19
bee leng
shaula
su min
esther
jamie
minpei
grace ong
kayan
xiao xuan
yunting
grace ng
chern hwee
clarissa yap
wee wee
cheryl ann
cheng chia
celestine Huang
cherie
yiting
marilyn
Warm up: 20 passes game
Stretch
Up down exercise
4 corners passing with names calling
2 lines Alternate Shooting
+ Pivot to distribute pass
+ Pivot and defender
+ Pivot and defender and fish (3 v 2)
Interceptor
Game 3 X 10mins
Cool Down
Stretch
bee leng
shaula
su min
esther
jamie
minpei
grace ong
kayan
xiao xuan
yunting
grace ng
chern hwee
clarissa yap
wee wee
cheryl ann
cheng chia
celestine Huang
cherie
yiting
marilyn
Warm up: 20 passes game
Stretch
Up down exercise
4 corners passing with names calling
2 lines Alternate Shooting
+ Pivot to distribute pass
+ Pivot and defender
+ Pivot and defender and fish (3 v 2)
Interceptor
Game 3 X 10mins
Cool Down
Stretch
Wednesday, November 25, 2009
24th Nov @ ITE(Stadium - Fitness Corner)
attendance: 13
bee leng
shaula
su min
esther
jamie
minpei
grace ong
kayan
xiao xuan
yunting
clarissa yap
grace ng
chern hwee
-stretching
-10 min warm up run
- push up
- squats
- shoulder press
- sit up
- incline pull up
- monkey bar
- pararell bar
-mini exercise game-
- push up
- crunches
- squats
- leg raise
- bicycle
- row
- bridge
- siccors leg
- glute-bridge march
- star jump
- jumping jack
- reverse crunches
-cool down
bee leng
shaula
su min
esther
jamie
minpei
grace ong
kayan
xiao xuan
yunting
clarissa yap
grace ng
chern hwee
-stretching
-10 min warm up run
- push up
- squats
- shoulder press
- sit up
- incline pull up
- monkey bar
- pararell bar
-mini exercise game-
- push up
- crunches
- squats
- leg raise
- bicycle
- row
- bridge
- siccors leg
- glute-bridge march
- star jump
- jumping jack
- reverse crunches
-cool down
Tuesday, November 24, 2009
LFS' Game report (loosely translated)
Saterday 21st of November 2009,
Today, we saw the difference between a “sport” Team and an Handball Team…
We won’t talk too much about the tactic and technical points, but the Youth Singaporean Team was better than us and merit her 15-10 victory…
Fair play to them…
Our French girls were not ridiculous and we can be satisfied with them…now, we have to learn about our defeat…
We manage to “correct” our mistakes (normal at our level…if our nation is world and Olympic champion…we’re not…not yet J )
We manage to adapt to a national Singaporean who improved a lot since the last time (tactically, specially when they played with their pivot and winger).
From our trainers side, we enjoyed to see our girls playing well…
Congratulations and thanks to the Singaporean National Team, a BIG one to Gilles Delhotte, for his free, but total investment, Armand for the table, and all the parents who came for encouraging our girls…
Sabine et Matthias
Saturday, November 21, 2009
Friendly Vs French School Team
Attendance: 15
Bee Leng
Wee Shiuan
Shaula
Su Min
Yunting
Grace Ong (C)
Chung Kayan
Jamie Sng
Leia Teo
Chern Hwee
Clarissa Yap
Minpei
Grace Ng (VC)
Xiaoxuan
Esther
Warm Up
- 6 half court rounds
- Up Down exercises
Stretch
4 Corners, keepers warm up (top corners, bottom bounce shots, waist shots)
Side to passing
Half court fast break
Penalty
Start Game
First Half score: 10 - 6
HFS Scorers: (in sequence)
1. TBL - Shan Qie Center
2. TBL - 9m shot Center
3. CKY - Fastbreak (from Leia's pass)
4. Grace ong - Wing 6m shot (from XX's pass)
5. YT - Shan Qie Center
6. YT - Shan Qie Center (from Grace's Screen)
7. CKY- Shan Qie bounce shot
8. Yap - Fastbreak (from Kayan, Leia's pass)
9. Yap - Fastbreak (from Leia's pass)
10. TBL - 9m shot Center
LFS Scorers:
1. Marie - 9m Shot
2. Marie - 9m Shot
3. 14 - Pivot shot (From Marie's pass)
4. Marie - Fastbreak (interception)
5. Marie - 9m Shot
6. Loulou - 9m Shot
Final Score: 15 - 10
HFS Scorers:
11. Jamie - Shan Qie (Right Back)
12. YT - Fastbreak (intercept)
13. Leia - Fastbreak (from TBL's pass)
14. Grace Ng - Rebound shot
15. TBL - 9m Standing shot
LFS Scorers:
7. Marie - 9m Shot
8. Marie - 9m Shot
9. Marie - 9m Shot
10. Marie - 9m Shot
Bee Leng
Wee Shiuan
Shaula
Su Min
Yunting
Grace Ong (C)
Chung Kayan
Jamie Sng
Leia Teo
Chern Hwee
Clarissa Yap
Minpei
Grace Ng (VC)
Xiaoxuan
Esther
Warm Up
- 6 half court rounds
- Up Down exercises
Stretch
4 Corners, keepers warm up (top corners, bottom bounce shots, waist shots)
Side to passing
Half court fast break
Penalty
Start Game
Line up:
LW: Esther (Grace Ng)
LB: Kayan (Shaula)
C: BeeLeng (Yunting)
RB: Leia (Xiaoxuan, Jamie)
RW: Chern Hwee (Yap)
P: Grace Ong (Wee Wee, Jamie)
K: Min Pei (Sumin)
LW: Esther (Grace Ng)
LB: Kayan (Shaula)
C: BeeLeng (Yunting)
RB: Leia (Xiaoxuan, Jamie)
RW: Chern Hwee (Yap)
P: Grace Ong (Wee Wee, Jamie)
K: Min Pei (Sumin)
First Half score: 10 - 6
HFS Scorers: (in sequence)
1. TBL - Shan Qie Center
2. TBL - 9m shot Center
3. CKY - Fastbreak (from Leia's pass)
4. Grace ong - Wing 6m shot (from XX's pass)
5. YT - Shan Qie Center
6. YT - Shan Qie Center (from Grace's Screen)
7. CKY- Shan Qie bounce shot
8. Yap - Fastbreak (from Kayan, Leia's pass)
9. Yap - Fastbreak (from Leia's pass)
10. TBL - 9m shot Center
LFS Scorers:
1. Marie - 9m Shot
2. Marie - 9m Shot
3. 14 - Pivot shot (From Marie's pass)
4. Marie - Fastbreak (interception)
5. Marie - 9m Shot
6. Loulou - 9m Shot
Final Score: 15 - 10
HFS Scorers:
11. Jamie - Shan Qie (Right Back)
12. YT - Fastbreak (intercept)
13. Leia - Fastbreak (from TBL's pass)
14. Grace Ng - Rebound shot
15. TBL - 9m Standing shot
LFS Scorers:
7. Marie - 9m Shot
8. Marie - 9m Shot
9. Marie - 9m Shot
10. Marie - 9m Shot
Thursday, November 19, 2009
18th Nov @ BHCC (rain)
Attendance: 15
Warm Up
Counter 5-1 defense:
- Using your pivot to facilitate
- movement off the ball
- center chillax before making sudden burst for the pass
- using your wingers too
Fastbreak:
- connecting the dots in fastbreaks
- running channels
- looking out for the right cues/people on court.
Defense:
- moving your feet first
- body checking
Cool down
Stretch
| Chung Kayan |
| 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 Grace Ng Gan Yun Ting Ho Min Pei |
Warm Up
Counter 5-1 defense:
- Using your pivot to facilitate
- movement off the ball
- center chillax before making sudden burst for the pass
- using your wingers too
Fastbreak:
- connecting the dots in fastbreaks
- running channels
- looking out for the right cues/people on court.
Defense:
- moving your feet first
- body checking
Cool down
Stretch
Friday, November 13, 2009
13th Nov @ ECP
Endurance Run @ ECP
-warm up
-stretching
-6km ( 3km group run, 3km individual )
-callisthenic exercise
1. jumping jack
2. push up
3. squats
4. lateral raise
5. side bridge
6. front bridge
-cool down
-warm up
-stretching
-6km ( 3km group run, 3km individual )
-callisthenic exercise
1. jumping jack
2. push up
3. squats
4. lateral raise
5. side bridge
6. front bridge
-cool down
Thursday, November 5, 2009
4th Nov @CCAB
Attendance: 6
Leia
Su Min
Clarissa
Yunting
Chern Hwee
Min Pei
Warm Up - Rollerball
Passing
- Focus on technique
- Use the twisting of hips and flicking of wrist
- Power should not come from the arm
Half-court Fast Break
1. Receive and dribble in by yourself
2. Receive, pass to center, receive back to shoot
3. 2 Rows + 1 defender
Points to note for fast break:
- When going to receive the ball, don't slow down; accelerate!
- When passing after you receive the ball, remember to stabilize yourself first
- On a 2v1 situation, person with the ball remember to draw first before you pass
- When the defender commits to you, that's the best time to pass; any longer and the defender knows you are going to pass and you yourself run out of steps (trapped!)
- When you receive the ball at 9m, accelerate and jump in so that no one can stop you
Positional Shooting
1. Left Wing
- Catch the ball on the run and jump in towards 7m line (elevation is impt here)
- Think of yourself as opening up after bring crunched-up
- Take as little steps as possible when doing wing shot (don't have the liberty of space and time)
- Recall using your trunk to twist and snap the ball in
**I think everyone remembered how Leia did it once (or twice?) and did it really well. Hope that's good enough to give you a rough idea on what a wing shot should roughly be
2. Second-left
- Focus on getting the ball on the run, but changing the timing of release
- Either release before you even reach max. height after jump; or release after hanging really long --> Throw the keepers off-time
- Footwork: don't always take 3 steps to shoot although it gives you the most momentum. Otherwise, your shots will be very very predictable.
3. Center
- Focus on standing shots
- Must be fast and sudden when you receive the ball
- Variations: Over head, hook shot
4. Second-right
- Focus on the running path
- We tend to run to receive the ball in a straight line to take a shot. For this drill, we focused on running in a curve motion to receive and shoot
- We ran an inverted "J", coz as right-handers, it's easier to shoot this way
5. Right Wing
- Focus on twisting the upper body to gain angle for the shot (especially difficult for right-handers, but it is not impossible!)
- After gaining the angle, hook the shot in
- At this point I also mentioned about watching the keeper and know each keeper's weaknesses. Analyse the keeper's weakness and exploit it!
Note to keepers:
- Don't anticipate too much, coz you might not recover fast enough for the shot
- Getting back positioning (esp. for Su Min)
6. 2nd Pivot Runs:
- As you receive the ball on the line, stop your momentum and jump straight in facing the goal post
- Many of you tend to jump with the momentum, thereby bringing you away from the goal post and limiting your angle
- Advise is to do a slight hop to 'cushion' the momentum, them jump again facing the goal post
7. Pivot Shots:
- Many of you tend to take too big steps or too many steps
- At most you will take is 2 steps and no more than that (there's not much space and time on the 6m line for so many steps)
- Turning speed is important; need to turn faster!
- Non-dominant hand side is usually harder, so use either 'right-left' step, or jump on two feet
**Recall jumping normally vs jumping after a little hop; jumping after a little hop gives you greater elevation, so use that little hop to your advantage when taking shots
Suicide: Whole team x 1
Cool Down: 2 rounds around the track
Stretch
Leia
Su Min
Clarissa
Yunting
Chern Hwee
Min Pei
Warm Up - Rollerball
Passing
- Focus on technique
- Use the twisting of hips and flicking of wrist
- Power should not come from the arm
Half-court Fast Break
1. Receive and dribble in by yourself
2. Receive, pass to center, receive back to shoot
3. 2 Rows + 1 defender
Points to note for fast break:
- When going to receive the ball, don't slow down; accelerate!
- When passing after you receive the ball, remember to stabilize yourself first
- On a 2v1 situation, person with the ball remember to draw first before you pass
- When the defender commits to you, that's the best time to pass; any longer and the defender knows you are going to pass and you yourself run out of steps (trapped!)
- When you receive the ball at 9m, accelerate and jump in so that no one can stop you
Positional Shooting
1. Left Wing
- Catch the ball on the run and jump in towards 7m line (elevation is impt here)
- Think of yourself as opening up after bring crunched-up
- Take as little steps as possible when doing wing shot (don't have the liberty of space and time)
- Recall using your trunk to twist and snap the ball in
**I think everyone remembered how Leia did it once (or twice?) and did it really well. Hope that's good enough to give you a rough idea on what a wing shot should roughly be
2. Second-left
- Focus on getting the ball on the run, but changing the timing of release
- Either release before you even reach max. height after jump; or release after hanging really long --> Throw the keepers off-time
- Footwork: don't always take 3 steps to shoot although it gives you the most momentum. Otherwise, your shots will be very very predictable.
3. Center
- Focus on standing shots
- Must be fast and sudden when you receive the ball
- Variations: Over head, hook shot
4. Second-right
- Focus on the running path
- We tend to run to receive the ball in a straight line to take a shot. For this drill, we focused on running in a curve motion to receive and shoot
- We ran an inverted "J", coz as right-handers, it's easier to shoot this way
5. Right Wing
- Focus on twisting the upper body to gain angle for the shot (especially difficult for right-handers, but it is not impossible!)
- After gaining the angle, hook the shot in
- At this point I also mentioned about watching the keeper and know each keeper's weaknesses. Analyse the keeper's weakness and exploit it!
Note to keepers:
- Don't anticipate too much, coz you might not recover fast enough for the shot
- Getting back positioning (esp. for Su Min)
6. 2nd Pivot Runs:
- As you receive the ball on the line, stop your momentum and jump straight in facing the goal post
- Many of you tend to jump with the momentum, thereby bringing you away from the goal post and limiting your angle
- Advise is to do a slight hop to 'cushion' the momentum, them jump again facing the goal post
7. Pivot Shots:
- Many of you tend to take too big steps or too many steps
- At most you will take is 2 steps and no more than that (there's not much space and time on the 6m line for so many steps)
- Turning speed is important; need to turn faster!
- Non-dominant hand side is usually harder, so use either 'right-left' step, or jump on two feet
**Recall jumping normally vs jumping after a little hop; jumping after a little hop gives you greater elevation, so use that little hop to your advantage when taking shots
Suicide: Whole team x 1
Cool Down: 2 rounds around the track
Stretch
9th November @ CCAB
-warm up run (5 rounds handball court)
stretching
Dynamic warm up
walking quartz stretch
walking gluteous stretch
walking hamstring stretch
walking groin stretch
side jog
walking lunges
side hop
lateral walking lunges
crab walk
jog (front/backward)
butt kick (front/backward)
Hop jog1
hop joy2
High knee
Callisthenic
workout A (3sets)
-push up back twist
-single leg lowering
-Glute bridge march
workout B (3sets)
-rower
-hip crossover
- full squats
workout C (3sets)
-spiderman push up
-siccors leg
-single leg squats
workout D (3sets)
-single leg push up
-reverse crunches
- claf raise
workout E (each 30sec)
-left bridge
-right bridge
-rower
-bridge
Court Play
Cool Down
stretching
Dynamic warm up
walking quartz stretch
walking gluteous stretch
walking hamstring stretch
walking groin stretch
side jog
walking lunges
side hop
lateral walking lunges
crab walk
jog (front/backward)
butt kick (front/backward)
Hop jog1
hop joy2
High knee
Callisthenic
workout A (3sets)
-push up back twist
-single leg lowering
-Glute bridge march
workout B (3sets)
-rower
-hip crossover
- full squats
workout C (3sets)
-spiderman push up
-siccors leg
-single leg squats
workout D (3sets)
-single leg push up
-reverse crunches
- claf raise
workout E (each 30sec)
-left bridge
-right bridge
-rower
-bridge
Court Play
Cool Down
Monday, November 2, 2009
2nd Nov @ CCAB
Attendance: 4
Leia
Yunting
Chern Hwee
Min Pei
- 1.2km warm up run
- warm up
- jumping jack
- squat jump
- push up
- split squats jump
- tuck jump
- sumo squats
circuit 1 (continuous)
- squat jump
- sprint ( t- cone drill)
- ladder drill
- single leg hop (left)
- single leg hop (right)
circuit 2 (continuous)
- stairs jump
- depth jump
- squat jump
- 800m recovery run
- cool down stretching
Leia
Yunting
Chern Hwee
Min Pei
- 1.2km warm up run
- warm up
- jumping jack
- squat jump
- push up
- split squats jump
- tuck jump
- sumo squats
circuit 1 (continuous)
- squat jump
- sprint ( t- cone drill)
- ladder drill
- single leg hop (left)
- single leg hop (right)
circuit 2 (continuous)
- stairs jump
- depth jump
- squat jump
- 800m recovery run
- cool down stretching
Subscribe to:
Posts (Atom)