Training camp Day 4 Court training

Attendance: 14

su min
minpei
kayan
yunting
clarissa yap
wee wee
Leia
xiaoxuan
grace ong
bee leng
esther
shaula
jamie
Grace Ng

Warm up
Up down drills

Game 25 X 2

Ex
- Floor Climbing
- Pitter Patter 100s
- Floor running X 50 LR
- Leg Lifts X 40
- Push up with ball 15s

Training Camp Day 3 Court training

Attendance: 14

su min
minpei
kayan
yunting
clarissa yap
wee wee
Leia
xiaoxuan
grace ong
bee leng
esther
shaula
jamie
Grace Ng

Warm up
Up down drills

Game 15 X 2

Stretch

Theatre of Mind Practise

*rem to bring along the key to the drawer for tmr's trng.

training camp day 2 court training

Attendance: 13

su min
minpei
kayan
yunting
clarissa yap
wee wee
Leia
xiaoxuan
grace ong
bee leng
esther
shaula
jamie

Warm up
Stretch
LLRR, Fake L go R, Fake R go L, durian/leg ball

4 Corners. with Oi!

Step Shot
- 3 different levels
- high: step up
- botton: wider stride

End to End Long Throws
- Using your vocal aggression
- Visualising the missile, bow and arrow

Long throw + floor climbing

Ex:
- Ball below leg: 10
- Finger grip X 30
- Spider Passing X 60
- Superman X 30
- Helicopter my friend X 30

questions for JB game video

Do give the following questions some thought.

1. Where were most of their shots taken at? Who were the main shooters? At what position?
2. How many of their goals came from our own turnovers? (intercept, loose ball, double, leg ball etc)
3. Describe the goals that we made.
4. Why didn't our defense system work? what was lacking?
5. Why were their attack/FBreaks efficient?
6. Were they aggressive? Physically, mentally, vocally? How so?
7. What would you have done differently?
8. What would you like to work on during training to improve from this game?

For our keepers:
9. Who were the main shooting threats?
10. What kind of goals did they make?
11. Count the ratio of saves made/shots taken.

Do keep in mind the reason why we are watching our own game.
So you may look at the mistakes, learn, practise the good things and keep repeating the good things.

Jia you.

Training camp 27th Dec @ SYOG

Attendance: 13

su min
minpei
kayan
yunting
clarissa yap
wee wee
Leia
xiaoxuan
grace ong
bee leng
esther

shaula

Mental Skills training session 1

- Clean up and reformat

Mental Skills training session 2

- Dynamic Kineastatic Visualisation

Camp david Team bonding games

- Communication, visualisation, learning to listen, using all ur 10 senses (2 X 5 senses)

Camp details 28th to 31st dec

Monday 28th Dec RED HFS SHIRT
0830 - 0900: Reporting at SYOG
0900 - 1200: Mental skills training (MST) 1
1200 - 1300: Lunch
1300 - 1600: MST 2
1600 - 1630: Journey to Ngee Ann poly
1630 - 1900: Team Building 1 at Camp David
1900 - 1930: Clean up, dismissal

Tuesday 29th Dec I LOVE HANDBALL SHIRT
0830 - 0900: Reporting at SYOG
0900 - 1200: Mental skills training (MST) 3 @ S2010 Hall
1200 - 1300: Lunch
1300 - 1600: MST 4 @ SYOG Court
1600 - 1900: Handball Training 1 @ SYOG Court
1900 - 1930: Clean up, dismissal

Wednesday 30th Dec WHITE HFS SHIRT
0830 - 0900: Reporting at SYOG
0900 - 1200: Champions talk with Mr C Kunalan
1200 - 1300: Lunch
1300 - 1600: Team Building 2
1600 - 1900: Handball Training 1 @ SYOG court
1900 - 1930: Clean up, dismissal

Thursday 31st Dec RED HFS SHIRT
0830 - 0900: Reporting at SYOG
0900 - 1200: Handball Training 2 @ SYOG Court
1200 - 1300: Lunch
1300 - 1330: Journey to City Beach Resorts
1330 - 1600: Orienteering
1600 - 1900: BBQ - New year Celebrations
1900 - 1930: Clean up, dismissal

24th Dec @ NUS

Attendance: 12

su min
minpei
kayan
yunting
grace ng
clarissa yap
wee wee
Leia
xiaoxuan
grace ong
bee leng
esther

Warm up
Stretch

Breaking fall
- Shoot and shoulder roll
- Penguin
- Shoot and penguin
- Pivot Penguin

3 - 3 defense
- pivots to penguin after shot

pt: 1 set
- Floor climbing
- Russian Twist X 30
- Pitter Patter 90s
- Superman X 30
- Finger pushups X 20

22nd Dec @ CCAB

Attendance: 13

shaula
su min
minpei
kayan
yunting
grace ng
clarissa yap
wee wee
Leia
xiaoxuan
grace ong
bee leng
Chern Hwee

Warm up
Stretch
Trio Ball juggling

4 corners. keepers warm up

shooting drills
- wingers, zero angle
- 3 station side step shooting
= Fake left, go right
= Fake left, right, go left
= MRT Doors closing hop
- Step Shot
= hook shot
= pretzel shot
- step shot fake and cut in

3 - 3 defense to counter attack

PT 1 set
- Finger push ups 15
- Superman passing 25
- Pitter patter 90 secs
- Finger grip 25

221209 beep test results

Yun Ting - lvl 10-4 (your predicted VO2max 48.021)
Esther Chong - lvl 7-7 (your predicted VO2max 38.834 )
Grace Ng - lvl 8-10 (your predicted VO2max 43.186 )
Neo Su Min - lvl 7-3 (your predicted VO2max 37.454)
Teo Wee Shiuan - lvl 7-7 (your predicted VO2max 38.834 )
Min Pei - lvl 6-4 (your predicted VO2max 34.401)
Chern Hwee - lvl 8-11 (your predicted VO2max 43.516 )
Grace Ong - lvl 7-9 (your predicted VO2max 39.523 )
Tan Bee Leng - lvl 7-8 (your predicted VO2max 39.179)
Clarissa Yap - lvl 7-5 (your predicted VO2max 38.144 )
Kayan - lvl 6-7 (your predicted VO2max 35.482)
Xiao Xuan - lvl 7-3 (your predicted VO2max 37.454)
Leia Teo - lvl 8-6 (your predicted VO2max 41.863)

Program for Sunday 27th Dec JB Friendly

0800 - 0825: Report outside BK (Woodlands MRT)

0830 - 0930: Bus Leaves for custom

1000 - 1015: Reach Competition Venue

1030 - 1130: Girls' game

1200 - 1300: Lunch Break

1330 - 1500: Boys' Game

1500 - 1530: Clean Up, set off for shopping

1530 - 1630: Shopping

1745 - 1800: Reach back sg

PLEASE REM YOUR PASSPORTS!

Wear Yellow Jerseys, Bring along jacket for warm up.

Tumbler, diary, personal 'armor'

22nd Dec @ ITE

Attendance: 14

shaula
su min
minpei
kayan
yunting
grace ng
clarissa yap
wee wee
Leia
xiaoxuan
grace ong
bee leng
Chern Hwee

esther

Warm up

Stretch

Defence Drills

Floor actions

- Fwd/shoulder roll

- backward roll

- butt slide

- Pivot fall

- Wing Fall

PT

3 sets of suicides

Fastbreaks

Brother Ng


Selina Xuan



Layer


Esther


Kayan


Shen Mu


TBL


Yap


YeeCH


Brother Gun


Ongster

21st Dec @ CCAB

Attendance: 14

shaula
su min
minpei
kayan
yunting
grace ng
clarissa yap
wee wee
Leia
xiaoxuan
grace ong
bee leng
Chern Hwee

esther

Warm Up
Stretch
4 corners, keepers stretch

Fast breaks
- Dribble, one hand
- Dribble, two hands - Zig Zag
- One bounce e brake
- Keeper throw, One bounce e brake cut in

Quick center throw off counter attack
- Center player has to be ready near to throw off area
- two wings be sneaky and ready to burst off upon whistle
- keepers need to retrieve ball from the net fast, locate center player

Game
- 2 halves 10mins

Exercises 2 sets
- Russian Twists X 25
- Chicken wing pass X 130
- Spider passes X 50
- Finger grip X 20
- Ball Push ups X 10
- Ball under leg jumps X 10

BHCC Youth invitational

Top Scorer: TBL 13 goals
Most Assists: Captain Selina Xuan contributed to 5 goals
Most enlightened/improved: WW
Most awake on court: Leia
Most reliable: Brother Ng
Most FB's: Xia Yun Ting
Maturity on court: Yap
Most likely to end up on the pageant runway: CH
Sleeping Beauty: Esther
Finally did a split: Ah Min

things to work on:
- chicken wing
- communication for 3-3 defense
- offensive defense
- settling into the game as quickly as possible
- finishing of FB's
- Amen Step Shots
- Recovering and reacting fast to turnovers

BHCC Youth Invitational Finals

Locks Vs Damai

1. Esther, wing shot
2. BL, FB off YT's intercept
3. Esther, FB
4. Leia, dodge center
5. BL, Pivot shot off Yap
6. Esther, FB off own intercept
7. XX, off Leia's rebound shot
8. BL, pivot shot off Leia
9. BL, pivot off yt
10. Leia, FB off yap
11. YT, FB off esther's intercept
12. Esther, Wingshot off leia
13. WW, off Leia
14. YT, FB off own intercept
15. YT, FB off own intercept
16. BL, 9m
17. BL, FB off Ww's pass
18. BL, FB off Xx's pass

BHCC Youth invitational game 2

Locks Vs Damai

1. Leia, Penalty off BL
2. Leia, Penalty off Esther
3. Esther, FB
4. Yap, off Sumin's launch
5. YT, Step Jump Shot 9m
6. YT, dodge 9m shot
7. Grace, FB off Leia's intercept
8. Selina, dodge from Leia's parallel pass
9. BL, pivot falling shot off XX's pass
10. CH Wing shot
11. Ww, Pivot shot

BHCC Youth Invitational Game 1

Locks Vs BHCC

1. Leia, FB off BL's intercept
2. BL, 9m Jump Shot
3. Leia, off FB
4. Esther, FB off intercept
5. Yap, FB off XX's pass
6. WW, Pivot off XX's pass
7. BL, FB off XX's pass
8. BL, 9m Jump shot
9. Leia, off BL's FB
10. Leia, off BL's FB
11. BL, 9m Step Shot
12. BL, FB off CH's pressure on opponent
13. Yap, FB off YT's launch
14. YT, FB off own intercept
15. YT, dodge, WW's screen
16. Esther, off Leia's FB rebound

19 Dec @ ECP

Attendance: 10

su min
beeleng
kayan
yunting
grace ng
clarissa yap
Leia
xiaoxuan
grace ong
chern hwee

Long run. 5km or 40mins

2sets of
20 russian twists
20 superman
10 fingers push ups
twinkle stars 120

17th Dec @ CCAB

Attendance: 11

su min
minpei
kayan
yunting
grace ng
clarissa yap
wee wee
Leia
xiaoxuan
grace ong
esther

Long run: 3.2km
Yun Ting 16:04
Leia 17:30
GraceNg 18:00
Wee Shiuan 18:36
Esther 19:55
Clarissa 20:02
Xiaoxuan 20:16
Su Min 20:19
Ka Yan 20:31
Min Pei 23:25
Grace Ong 23:30

Exercises: 2 sets
- Ball grip
- Spider passing
- Russian twists

Cool down
stretch

16th Dec @ CCAB

Attendance: 13

shaula
su min
minpei
kayan
yunting
grace ng
clarissa yap
wee wee
Leia
xiaoxuan
grace ong
bee leng
Chern Hwee

(rain)

Warm up:

2 sets of Arm swing, Knee lifts, butt kick + squeeze (1min each)

Stretch

PT: 2 sets

- Ball grip X 30, 30

- push up, 5 fingers, 5 knuckles, 10 10 normal

- Cross over stride jump with pull back action x 20

- Superman X 20

- Leg lifts X 20

- Pitter Patter X 1 min

(rain stop)

Ball handling

4 Corners passing

Interceptor drill

Game 5mins

15 Dec @ CCAB

Attendance: 12

shaula
su min
minpei
kayan
yunting
grace ng
clarissa yap
wee wee
Leia
xiaoxuan

grace ong
bee leng
Chern Hwee

Warm up:
Ball handling
- Figure 8, Front back, Back front, around shoulder, under backside, drop ball, throw stand catch, highest point
- Left Left Right Right, 5 steps +shot

Defense drill
- thousand hand buddha
- side running
- run and screen (semicircle)
- ebrake and radar
- Jump shot block
- Chest bump (knife, shoulders, sideways on)
- Jump clamp

4 corner passes

RAIN

PT
- Russian Twist 2 X 20
- 100 chicken wing chest passes
- 50. 50 catching spider
- 10. 10 ball push ups
- Leg lifts X 20
- Helicopter my friend X 20
- Floorclimbing

Stretch

getting to syogoc

1 Kay Siang Road
Singapore 248922

goldilocks performing in tw.

3rd Dec @ BHCC part 2

Attendance: 11

shaula
su min
jamie
minpei
grace ong
kayan
yunting
grace ng
clarissa yap
wee wee
bee leng
Chern Hwee

12mins long run
stretching
4 corners, keepers warm up

4 X10mins game

Cool down
Stretch

3rd Dec @ BHCC Part 1

Attendance: 10

shaula
su min
jamie
minpei
grace ong
kayan
yunting
grace ng
clarissa yap
wee wee
bee leng

Warm Up: One leg Handball

2 rounds

Stretch, buddy stretch

Up down exercise

side to passing, keepers warm up

2nd man shooting

defensive block: forcing the shot to go further corner.

everyone shouts shoot.

Fastbreak: Coral drill

4 + 1 Suicides

Cool down

stretch

vidz of positional shooting

Goldilocks, here are the videos of your shooting..

please view and review and refine.

Shaula

Yunxia

Kayan

Yap

Chern Hwee

Ong

Jamie

Grace Ng

Wee Wee

TBL

Xiaoxuan

1st Dec @ BHCC Part 2

Attendance: 14

shaula
su min
esther
jamie
minpei
grace ong
kayan
xiao xuan
yunting
grace ng
clarissa yap
wee wee
bee leng
Chern Hwee

Warm up: Tag Handball
Stretch
Up down exercises

30 passes
4 corners while keepers warm up

Shooting
- 1 step shots
- 1 step Jump Shots
- Fake Shot, dodge past

Positional Shooting

Cool down
Stretch

1st Dec @ BHCC part 1

Attendance: 13

bee leng
shaula
su min
esther
jamie
minpei
grace ong
kayan
xiao xuan
yunting
grace ng
clarissa yap
wee wee

Warm Up: Frisbee game, Suicide X 1

Stretch

Up Down exercise + pick durians

Side to passing while keepers warm up

Keeper drills:

- Bottom bounce shots

- Bottom high bounce shots

- Top corner shots

Defense Drills:

- Pushing: Hands on shoulder, Hands on hands, Back to Back

- One on One defense: Attacker pops ball to herself, defender moves up to clamp

- two on one: Friend passes attacker ball, defender moves in to clamp

Full court shadowing

- Never give up

- Shepard to the weaker side

- Sweeping the dribble

Penalty game