HF(Singapore) Youth Girls Squad

2010-06-30T12:39:00.002+08:00

Friendly vs JB State 29 : 5

2010-06-19T22:52:00.003+08:00

1st Half 11:4
Full time 29:5

Scorers
Wee wee: 0/2
Ong: 1/1
Sarah: 0/1
Esther: 3/7
Xia: 8/13
Yap: 1/3
Tbl: 9/12
Leia: 7/10

Save rate
Minpei: 2/6
Wan Ting: 2/5
Wan Yu: 1/10

Friendly vs JB State team 20:9

2010-06-19T22:46:00.001+08:00

1st Half 9:3
Full time 20:9

Scorers
Wee wee: 1/4
Ong: 0/1
Sarah: 1/2
Esther: 0/3
Xia: 7/14
Yap: 4/6
Tbl: 4/12
Leia: 3/7

Save rate
Minpei: 1/4
Wanyu: 8/24

YOG Team Draw Handball Girls

2010-06-04T20:54:00.001+08:00

*Asia - Japan has just withdrawn from the competition. Will most likely be replaced by Kazakhstan

YOG Handball Team Draw 4th June 2010

2010-06-03T09:15:00.000+08:00

10.30am - Arrival of Guests/ Registration

11am - Welcome Address

11.15am - Entertainments

11.30am - Handball Team Draw

12pm - Light Refreshment

12.30pm - End of Program

460 Alexandra Road PSA Building 40th Floor PSA Auditorium S119963

IScream Handball Day 6th and 13th June 2010

2010-05-31T17:19:00.005+08:00

Hi Friends,

The Youth teams of Handball Federation of Singapore will be scooping for Marble Slab Creamery this Sunday and next Sunday (6th and 13th June 2010) at the new outlet at SCAPE Park.

Show us your support by coming down and buying ice cream from us. And at the same time get hooked on MSC's great flavours!

6th June: Girls Team from 12pm

13th June: Boys team from 12pm.

Hope to see you there!

18th May Goldilocks Vs Breakers

2010-05-19T20:14:00.001+08:00

Attendance: 13

Bee Leng
Wee Shiuan
Shaula
Yunting
Grace Ong
Shilin
Leia Teo
Clarissa Yap
Minpei
Xiu Dian
Esther

Clarissa Ng

Rose Tan

Scorers:

Bee Leng - 3 goals
Leia Teo - 1 goal
Shaula Chan - 1 goal
Clarissa Yap - 2 goals
Shilin - 3 goals

Yunting - 2 goals

Esther - 1 goal

First Half - 8 : 5
Full Time - 13 : 11

Usage of GYMFitt Cards

2010-04-22T07:40:00.001+08:00

Dear All,

The Gymfit membership cards are available for loan from the JWSH level 2 HFS office.
Kindly sign in and out the cards with Mr Lutfi.
You can use this card at any of the 16 SSC gym.

You are responsible for the card and have to bear the cost of the membership card if lost.
And to bring along a towel for your Gym sessions.

Thanks.
Coachie

Friendly Game Vs NTU 13th April @ JWSH

2010-04-13T22:44:00.001+08:00

Attendance: 11

Bee Leng
Wee Shiuan
Shaula
Yunting
Grace Ong
Jamie Sng
Leia Teo
Clarissa Yap
Minpei
Xiaoxuan
Esther

Scorers:

Bee Leng - 6 Goals, 1 Yellow Card
Leia Teo - 1 goals
Shaula Chan - 3 goals
Wee Shiuan - 1 goal, 1 2"min
Esther Chong - 7 goals
Clarissa Yap - 3 goals
Grace Ong - 1 goal
Min Pei - 2/2 for penalty saves

First Half - 8 : 2
Full Time - 18 : 9

6th April @ JWSH

2010-04-06T23:20:00.001+08:00

6th April @ JWSH

2010-04-06T22:55:00.003+08:00

2nd April @ JWSH Weights Session

2010-04-02T22:42:00.002+08:00

Grace Ong:
Squats 3 X 15 - 10kg, 20kg, 22.5kg
Wrist curls 3 X 15 - 3, 4, 4
Tricep Extensors 3 X 10 - 5, 5, 5
Crunches 3 X 20 - 1.25, 1.25, 5
Balance 3 X 1min

Yap:
Squats 3 X 15 - 10kg, 20kg, 22.5kg
Wrist curls 3 X 15 - 3, 3, 4
Tricep Extensors 3 X 10 - 8, 8, 8
Crunches 3 X 20 - 5, 5, 5
Balance 3 X 1min

Ah Pei:
Squats 3 X 15 - 10kg, 20kg,
Wrist curls 3 X 15 - 3, 3.5, 4.5
Tricep Extensors 3 X 10 - 8, 8, 8
Crunches 3 X 20 - 1.25, 1.25, 1.25
Balance 3 X 1min

Brother BB:
Squats 3 X 15 - 10kg, 20kg, 22.5kg
Wrist curls 3 X 15 - 3, 3, 3
Tricep Extensors 3 X 10 - 5, 5, 5
Crunches 3 X 20 - 5, 2.5, 5
Balance 3 X 1min

Leia:
Squats 3 X 15 - 10kg, 20kg, 22.5kg
Wrist curls 3 X 15 - 6 LBs, 6,6
Tricep Extensors 3 X 10 - 8, 8, 8
Crunches 3 X 20 - 5, 5, 5
Balance 3 X 1min

Yunting:
Squats 3 X 15 - 10kg, 20kg, 22,5kg
Wrist curls 3 X 15 - 4, 4, 4
Tricep Extensors 3 X 10 - 8, 8, 8
Crunches 3 X 20 - 5, 5, 5
Balance 3 X 1min

Wee:
Squats 3 X 15 - 10kg, 20kg, 22,5kg
Wrist curls 3 X 15 - 6 Lbs, 6, 6
Tricep Extensors 3 X 10 - 5, 5, 5
Crunches 3 X 20 - 1.25, 5, 5
Balance 3 X 1min

Esther
Squats 3 X 15 - 10kg, 20kg, 22,5kg
Wrist curls 3 X 15 - 4, 4, 4
Tricep Extensors 3 X 10 - 5, 5, 5
Crunches 3 X 20 - 2.5, 5, 5
Balance 3 X 1min

XX
Squats 3 X 15 - 10kg, 20kg, 22,5kg
Wrist curls 3 X 15 - 6lbs, 4kg, 6lbs
Tricep Extensors 3 X 10 - 5, 8, 8
Crunches 3 X 20 - 5, 5, 5
Balance 3 X 1min

Jamie
Squats 3 X 15 -
Wrist curls 3 X 15 - 3, 6lb, 6lb
Tricep Extensors 3 X 10 -
Crunches 3 X 20 - 2.5, 2.5, 5
Balance 3 X 1min

30th March @ JWSH

2010-03-30T23:17:00.000+08:00

26th March @ JWSH

2010-03-26T23:14:00.000+08:00

Friendly Game Vs LFS 20th march @ LFS

2010-03-20T12:46:00.001+08:00

Attendance: 12

Bee Leng
Wee Shiuan
Shaula
Yunting
Grace Ong
Jamie Sng
Leia Teo
Chern Hwee
Clarissa Yap
Minpei
Xiaoxuan
Esther

Scorers:

Bee Leng - 13 goals, 1 Yellow Card
Yun Ting - 7 goals
Leia Teo - 5 goals
Shaula Chan - 2 goals
Wee Shiuan - 1 goal
Esther Chong - 1 goal
Clarissa Yap - 1 goal
Grace Ong - 1 goal, 1 2min

First Half - 15 : 12
Full Time - 31 : 23

19th March @ JWSH

2010-03-19T23:28:00.002+08:00

17th March @ JWSH

2010-03-19T23:01:00.002+08:00

17th March @ JWSH

2010-03-17T20:02:00.001+08:00

16th March @ JWSH

2010-03-16T23:32:00.001+08:00

9th March @ CCAB

2010-03-10T22:21:00.001+08:00

WARM UP
Bounce ball around court in one line.
Last person speeds up while bouncing the ball and go all the way to the front.

DRILLS
1 hand with ball. Swing from side up. Alternating with leg.
*reach out as far as you can*

1 hand with ball. one hand will swing behind, one hand will swing infront.

Both hands with ball. Swing from side to side, twisting as much as possible.

Underleg pass whole court. Forward and backward.

Kneelift underleg pass whole court. Forward and backward.

Both hands with ball, leg will kick up and touch the ball.

1 hand on the ball. kick to the side and ball touch the feet.

Bounce and push pass.
peripheral vision is needed when 3 person is doing this drill.
** push pass is thrown from the front, not the side.**
**bounce pass, don't lift the ball too high and pass. Lift it up around chest and waist level.
Push ball down and let it bounce around 3/4 of the distance to the person passing the ball.**

Pair running passes.
*rmb to lift hands up and ball facing outwards*

Team passing.
catch the ball on the run and continue running and passing. DO NOT STOP.
**Elbow higher than Shoulder.
** while catching the ball, do not tense arms up = cannot absorb ball**

Jump pass
Dont be stunned upon receiving the ball.
*relax your arm while passing the ball. dont be like a stick but like whipping a horse*

3 MAN WAVE (cones)
person in the middle will receive a pass from friend A at the side. look at the goal post with intention to shoot.
Then, pass the ball back to friend A who passed the ball to you. friend A continues the wave movement. person paddles back quickly and attempt another cut in at the other cone on the other side and does the same thing.
** person always rmb to look infront. **
** friend rmb to pass the ball infront of person so that person can speed up onto the ball**

3 MAN WAVE (cross over pass)
Person in the middle runs towards the direction of where the ball is and catches the ball and turns her body to face another side. And then gives a long pass over to friend on the other side. ( same concept as the one above but cross over pass)

CUTTING THROUGH THE CHAIR DRILL
Team spilts into 2.
2 cones as the left and right back defender.
cutting in from the left facing goalpost will throw a side pass with right hand.
cuttng in from the right facing goal post will pop a pass with left hand.
** runner rmb to time your run and speed up on the ball. if too early, defenders will know and passer will not be able to pass to you. if too late, defenders would have clamp her down**

FAKE AND PASS
left side - fake left go right, pass to right side
right side - fake right go left, pass to left side
**rmb to CUT IN**
**time your run, so that when you catch the ball, you will be about one arms length away from defender**

ATTACK AND DEFEND (3steps and 6steps)
team splits into two lines horizontally
one person attack by faking pass defend. after attacking, defend the next attacker. cycle goes on.
** rmb to time your run, start the fake movements once you catch the ball, if not it will be travelling**

SAN KAI DEFENDER IF LAND TOO NEAR DRILL
catch the ball too near the defender.
defender tries to clamp
react to the defenders hand and pull yourself away so that defender will not be able to clamp you
after pulling away, quickly cut in again at the side.
so its like moving in a U shape

PHYSICAL TRNG
2sets
(with friends help)
squat down on one leg, the other leg straighten outwards x5 each leg
10 men push ups

1set
superman with ball

run 3 rounds

stretch down

Thanks yap for the update

March Training Schedule

2010-03-08T23:04:00.002+08:00

Monday 15th March
1400 - 1700: Training at CCAB (ALL)
1700 - 1800: Dinner
1800 - 2030: Training @ CCAB (Boys)

Tuesday 16th March
1400 - 1700: Weights Training @ JWSH ClubFitt (ALL)
1700 - 1830: Dinner
1900 - 2100: Training @ JWSH (Girls)

Wednesday 17th March
0900 - 1200: Training @ JWSH (ALL)
1200 - 1330: Lunch
1400 - 1700: Video Session @ JWSH (ALL)
1700 - 1830: Dinner
1900 - 2100: Training @ JWSH (BOYS)

Thursday 18th March
1400 - 1700: Weights Training @ JWSH ClubFitt (ALL)
1700 - 1830: Dinner
1900 - 2100: Training @ JWSH (Boys)

Friday 19th march
0900 - 1200: Training @ JWSH (ALL)
1200 - 1330: Lunch
1400 - 1700: Video Session @ JWSH (ALL)
1700 - 1830: Dinner
1900 - 2100: Training @ JWSH (Girls)

Saturday 20th March
0900 - 1100: Training @ SENTOSA (BOYS)
1100 - 1230: Lunch
1300 - 1600: Friendly Game Vs LFS (GIRLS)

5th March @ JWSH

2010-03-05T22:44:00.004+08:00

Attendance: ALL PRESENT!

Thanks Ong for note taking. Lovely diagrams too.

3rd March @ JWSH

2010-03-03T22:46:00.002+08:00

Attendance: 8

Yunting
Esther
Chern Hwee
Shaula
Leia
Minpei
Sumin
Clarissa

Warm up

Stationary passes
Running passes
Sit down passes left right

Knee lifts and sprint x2
Quick feet and sprint x2
Hands in the air with legs criss-crossing and sprint x 2
Side steps and sprint x 2
Cross feet (out out in in) and sprint x2
Up up down down with feet and sprint x2
Go up side step, come down cross front and sprint x 2

3-3 like defence.

In pairs:
One attack and one defend by clamping and stopping the run
One attack and one defender by clamping and pushing the person away (?)

Fake left go right
Fake left to right + 1 bounce and 3 more steps = fake left go right + 1 bounce and go back to left again

Side passing + running up court
Long passing + running down court

Duck walk up and down
Human wheel barrow up and down
Push up in space 10 reps x2

In circle:
Core exercises
Stretching/ Cool down

Thanks Capt Eshter n V Capt Shao la

2nd March @ JWSH

2010-03-03T11:09:00.003+08:00

Warm up

Up Down exercises:
- Swinging of arm with ball
- Wrist flick (Right-Left-Right)
- Galloping with ball under leg
- Zig Zag Movement
- Outstretched hand w ball, alternate leg kicking
- Same Hand Same leg
- Dribbling (fwd, back and side step): Focus on pushing ball forward not downwards

Drills
- 3 person passing. Pass and backpaddle, Ball draw back, face outwards. Open up fingers to catch, absorb shock of ball by bringing hand in close to chest. Fingers, not Palm)
- Facing goalpost and passing off to team mate at 10m. (2nd to 2nd: Ball flick using wrist and thumb to push off, not elbow, lower your cg)
- Crossing: L shape run. Cut into the side gap of defender. Start run when friend in front has taken her 2nd step. Ball should be passed ahead of the person, not at the person

In Pairs:
- Fake L go R: Left, drifting to right should be parallel and then cut forward. 90 deg. go behind the defender for a shot.
- Fake L go R: For 9m shot. Aim to jump upwards, not forwards. Ball facing outwards, elbow higher than shoulder, wrist flick.

Around the court Pairwork
- Quick consecutive near passes. Pass and Go
- Crosses
- One front one back, front person alternate turning L to R. L, catch, return, twist, R, catch, return, twist.
- Face each other, push pass
- Zig Zag. Put ball down, pick up and pass quickly.

Cool Down

Post Mort NTU/NIE Handball Carnival 2010

2010-03-01T08:14:00.004+08:00

Goldilocks vs Breakers
2: 8

Goal scorers
- Yunting FB
- Esther Wing shot

Goldilocks Vs Kasemet
3: 9

Goal Scorers
- Clarissa Yap Wing Shot
- Clarissa Yap FB
- Bee Leng

Goldilocks Vs LFS
11: 6

Goal Scorers
- Grace Ong Fastbreak
- Esther 2nd Pivot runs (x2), Wing shot X 1
- Leia (Penalty)
- Bee Leng Penalty (x2), 9m shot (x2)
- Yunting Fastbreak (x2)

Top scorer for the day:
Tan Bee Leng (5)
Esther Chong (4)
Yunting (3)

MVP for goldilocks:
Ho Min Pei

25th Feb @ CCAB

2010-02-25T21:37:00.002+08:00

Attendance: 11

su min (SCH)
yunting
clarissa yap
wee wee
Leia
xiaoxuan

chern hwee
esther Chong

shaula

beeleng
Minpei
jamie (MC)
grace ong

Warm Up: Touch Handball
Stretch
Up down ex

Side to passing

Fastbreaks
3 channels

revise 3 - 3 defense

Stretch
Cool Down

24th Feb @ CCAB

2010-02-24T22:13:00.001+08:00

Attendance: 13

su min
yunting
clarissa yap
wee wee
Leia
xiaoxuan

chern hwee
esther Chong

shaula

beeleng
Minpei
jamie (MC)
grace ong

Warm Up: 30 passes
Stretch

Side to passing
Side to shooting
2nd man shooting
Crossing

revise 3 - 3 defense

Penaltys

Stretch

23rd Feb @ CCAB

2010-02-23T21:17:00.002+08:00

Attendance: 10

su min
yunting
clarissa yap
wee wee
Leia (JAP)
xiaoxuan

chern hwee
esther Chong

shaula

beeleng
Minpei (MC)
jamie (MC)
grace ong

Warm Up
Stretch
Up down
4 corner
Reaction FB

Revise 3-3 defence
- Focus on aggressiveness, communication and going all out for the ball.
- Know your rights and options.

PT
- Pitter Patter 2 X 1min
- Ball Tapping 2 X 1min
- Hand tapping coordination exercise
- Hmwk

NIE/NTU Handball Carnival Schedule

2010-02-22T20:54:00.003+08:00

0800 - SMU vs Braddell Heights Interest Group
0845 - Goldilocks Vs Breakers
0930 - SMU Handball Vs Les Presque qu'expertes
1015 - Goldilocks Vs Kasemet
1100 - Braddell Heights interest Group Vs Les Presque qu'expertes
1145 - Breakers Vs Kasemet

ALL PLAYED INDOORS

1230 - Mens' 5th & 6th
1315 - Women's 5th & 6th
1400 - Mens' Semis 1
1445 - Women's Semis 1
1530 - Mens' Semis 2
1615 - Women's Semis 2
1700 - Men's Finals
1745 - Women's Finals

Do take note of the following rules and regulations:

Teams are required to report at the organiser's desk at least 15 mins before the scheduled time of their matches. Failure to do so may result in a walkover. (Please note that there are 2 different venues for the preliminary rounds and ensure that your team reports at the correct venue)
Each team may register a maximum of 14 players for the event. Teams will confirm the list of players to be registered for the event on the day itself, before their first match.
Each match shall consist of 2 halves of 15 minutes each with a 1 minute interval.
Teams are allowed 1 time-out per half. Time-out period is 1 minute.

Ba Liang Visits Goldilocks at CCAB

2010-02-21T10:57:00.003+08:00

20th Feb @ ITE

2010-02-20T12:54:00.001+08:00

Attendance: 12

su min
yunting
clarissa yap
wee wee
Leia
xiaoxuan

chern hwee
esther Chong

shaula

beeleng
Minpei
jamie (MC)
grace ong

Stretch

Cooper's test

Drills with size 2

- Knee Lift

- Butt Kick

- Grapevine

- LLRR

- Leaping + Sprint

- Reverse Sprinting

17th Feb @ CCAB

2010-02-18T20:59:00.002+08:00

Attendance: 13! YAY!

su min
yunting
clarissa yap
wee wee
Leia
xiaoxuan

chern hwee
esther Chong

shaula

beeleng
Minpei
jamie
grace ong

Warm up: Ball handling

Fastbreak
- Ebrake Cut in
- Leap of Fake Cones
- Leap of Fake Human

Half Court Fast break with active Defender
- running the channels clearly

Defensive Drills

Cool Down
Stretch

17th Feb @ CCAB

2010-02-17T21:54:00.002+08:00

Attendance: 13! YAY!

su min
yunting
clarissa yap
wee wee
Leia
xiaoxuan

chern hwee
esther Chong

shaula

beeleng
Minpei
jamie
grace ong

Warm up: Baskethandball
Stretch

Up down ex
- sprinting with ball
- hopping with ball
- BEING ONE WITH THE BALL
- Leap of Fake

One hand gladiator n 13 golden nugget
- Hitting the gaps and finishing aggressively
- Looking for the friend gladiator
- Never alone in Battle (call for bee leg REINFORCEMENT!)
- Squeezing in to get to the tryline.

3 point positional shooting

Cool down
Stretch

2010-02-13T14:16:00.001+08:00

Wednesday 17th Feb training.
COMPULSORY.

SICK also have to come.

Important and potentially life changing announcements to be made.

be at training by 530pm.
Let coach know if cant make it.

thanks.

11th Feb @ CCAB

2010-02-11T22:01:00.003+08:00

Attendance: 700

su min
yunting
clarissa yap (ORIENTATION)
wee wee (LECTURE)
Leia
xiaoxuan (ORIENTATION)

chern hwee (MC)
esther Chong

shaula (MC)

beeleng
Minpei
jamie (MC)
grace ong

Warm up: Handnetball
Stretch
Up down exercise

Shooting exercise
Keepers - agility movement

Team bonding ball grip
Moon circling the earth
crazy dancing

Stretch
Cool down

10th Feb @ CCAB

2010-02-10T22:25:00.002+08:00

Attendance: 12

su min
yunting
clarissa yap
wee wee
Leia
xiaoxuan (MC)

chern hwee (MC)
esther Chong

shaula (LATE)

beeleng
Minpei
jamie (LATE)
grace ong

warm up: Handball Tag
Stretch

Up down ex

4 corners

Upper body workout 3 sets
- Assisted Push Ups 20
- Push up with ball 20
- Chicken wing X 100
- Ball grip X 20
- Russian Twist X 20
- Long passes X 40

Stretch
Cooldown

9th Feb @ CCAB

2010-02-09T23:09:00.003+08:00

Attendance: 10

su min
yunting
clarissa yap
wee wee
Leia
xiaoxuan (MC)

chern hwee (MIA)
esther Chong

shaula

beeleng
Minpei (Physio)
jamie
grace ong

Warm up: soccer handball

Stretch

Up down ex: focus on driving the right leg n shifting of arms for momentum

DKV

Ball Handling

4 corners

Positional shooting with cones

- Driving and dodging.

Stretch

Cool down

2010-02-01T11:44:00.004+08:00

Refer to the SYH blog for updated game reports.

Breakdown of SG's Games and scores

SIN V TPE
10 : 43

SIN V HK
10 : 28

SIN V TPE
11: 38

SIN V HK
8 : 33

Goal Scorers
Grace Ong 7
Tan Bee Leng 7
Leia Teo 5
Chung Kayan 4
Jamie Sng 4
Clarissa Yap 4
Esther Chong 3
Gan Yun Ting 1
Teo Wee Shiuan 1
Grace Ng 1
Chern Hwee 1

Refer to tumblr for your debrief and areas of improvement.

23rd Jan

2010-01-23T21:13:00.001+08:00

Attendance: 14

su min
yunting
clarissa yap
wee wee
Leia
xiaoxuan

chern hwee
esther Chong

shaula

beeleng
Kayan
Minpei
jamie
grace ong

Warm up
Stretch
up down

defensive drills

4 corners, keeper warm up

positional shooting
penalties

3 man wave

setplay
setplay vs 3-3, 5-1

stretch

21st Jan @ CCAB

2010-01-21T21:34:00.003+08:00

Attendance: 13

su min
yunting
clarissa yap
wee wee
Leia
xiaoxuan

chern hwee
esther Chong

shaula

beeleng
Kayan
Minpei

warm up (for games)
Ball Handling,
stretch
up down ex

4 corners, keepers stretch
Half court fastbreak / positional shooting
Penalty takers.

Half court play.

Training for today...
positional shooting,
3 man wave
3 man + 2 wings wave
3-3 defense

Teaching session.

Stretch
Cool down

20th Jan @ CCAB

2010-01-20T22:14:00.002+08:00

Attendance: 14

su min
yunting
clarissa yap
wee wee
Leia
xiaoxuan

chern hwee
esther Chong

shaula
jamie

beeleng
Kayan
Minpei

Crab Soccer, Duck Soccer, Siamese Soccer
Up down ex
Stretch
4 corners
side to passing, keeper warm up

Fast breaks

3 man wave
3 v 3
5 v 5

3-3 defense

walk through set play

Stretch
Cool down

19th Jan @ CCAB

2010-01-19T22:03:00.003+08:00

Attendance: 12

su min
yunting
clarissa yap
wee wee
Leia
xiaoxuan

chern hwee
esther Chong

shaula
jamie

beeleng
grace Ng

Warm Up + shove pass
Up down ex
Stretch
4 corners
side to passing, keeper warm up

Half court reaction fastbreak

Positional Shooting

3 v 3

Revision: Pink Panther
- timing of runs
- making use of the wall set up.

Stretch
Cool down

18th Jan @ CCAB

2010-01-19T10:32:00.002+08:00

Attendance: 14

su min
yunting
clarissa yap
wee wee
Leia
xiaoxuan

chern hwee
esther Chong

shaula
jamie
kayan

beeleng
grace Ng
Minpei

Warm up: Handball Tag
Stretch

Coopers' test: 12mins run

Agility ladder work
- quick feet
- skip box (front back)
- Out Out In In (step)
- Out Out In In (Hop)
- 2 Left 2 Right
- 2 Left 2 Right (turn)
- Out in with full turn

Revise 3-3 defense
and 5-1 defense

Stretch

2010-01-17T18:56:00.001+08:00

get your friends, family, school mates... strangers... to come and support us in the tournament!
we need the support! Home advantage yo.

14th Jan @ CCAB

2010-01-14T21:36:00.005+08:00

Attendance: 14

su min
yunting
clarissa yap
wee wee
Leia
xiaoxuan
grace ong

chern hwee
esther Chong

shaula
jamie
kayan

beeleng

grace Ng

warm up: TOM, DKV

stretch

up down exercises

PT (rain)

Pitter Patter 60s

Twinkle stars 60s

Spider Passes 30s

Leg Lifts 20s

superman passing LR 20s

Fastbreak

- single hand

- cross over

- 1step bounce

- keeper launch, ebrake

Tokyo Drift

Offensive Defense

Fastbreak Game 5mins X 2

PT part 2.

Stretch

Cool down

13th Jan @ CCAB

2010-01-13T21:26:00.002+08:00

Attendance: 14

su min
yunting
clarissa yap
wee wee
Leia
xiaoxuan
grace ong

chern hwee
esther Chong

shaula
jamie
kayan
grace Ng
beeleng

warm up: TOM, DKV

stretch

up down exercises

Defensive drills

4 corners, keeper stretch

3-3 defense full court. offensive defense.

Full court game.

Exercise

Monkey - 12

Monkey + clamp - 12

Shuffle and pass (waterbottle passing) 12

Ball grip 50 LR

Floor running 60 LR

Assisted Push ups 20

Long Passes 20

Cool down

stretch

SYH 2010

2010-01-13T11:42:00.001+08:00

2010-01-12T22:39:00.002+08:00

12th Jan @ CCAB

2010-01-12T21:18:00.002+08:00

Attendance: 15

su min
yunting
clarissa yap
wee wee
Leia
xiaoxuan
grace ong

chern hwee
esther Chong

shaula
jamie
kayan
minpei
grace Ng
beeleng

warm up: TOM, DKV

stretch

up down exercises

4 corners

step shot
Fake movement + Shooting, winger's zero angle shots
Cone shooting (3 stations), Winger receiving from 2nd man position for shot
Pivot shooting (strong and weak side), receiving from all sorts of angles

3V3
whistle take a shot
no whistle, creative attack

6v6
with offensive defense, fastbreaks
and center 3 crosses with pivot runs and winger shots

PT
1. 10mins maximum number of sets: 5 pushups, 10 crunches, 15 squats
2. defensive drills

cool down: 1 round
stretch

Endurance Run @ NUS track

2010-01-09T17:58:00.003+08:00

Cycle of Hope with Dr William Tan

Attendance: 13

su min
yunting
clarissa yap
wee wee
Leia
xiaoxuan
grace ong

chern hwee
esther Chong

shaula
jamie
beeleng
minpei

Warm up: 2 rounds
Stretch
Up down exercise (without Ball)

7 rounds with stoppage per round

Circuits
2 rounds, 50 step ups
2 rounds, 150 twinkle stars
1 round, 2min static hold
1 round, 30 push ups, 30 sit ups

Cool down
Stretch

SYH Fixtures

2010-01-08T15:55:00.001+08:00

7th Jan @ CCAB

2010-01-08T11:26:00.002+08:00

Attendance: 12

su min
yunting
clarissa yap
wee wee
Leia
xiaoxuan
grace ong

chern hwee
esther Chong

shaula
jamie

kayan
minpei

warm up: TOM, DKV

stretch

up down exercises

step shot
Fake movement + Shooting, winger's zero angle shots
Cone shooting (3 stations), Winger receiving from 2nd man position for shot

3V3
whistle take a shot
whistle make a pass to winger
no whistle, creative attack

Keeper: Specialised training with Coach Kevin

Ex:
4 Suicides (less than 45sec)
Circuilts: 40m sprints
+ Push up with ball 15
+ Leg lifts X 30
+ Chest pass X 100

6th Jan @ CCAB

2010-01-06T21:39:00.002+08:00

Attendance: 11

su min
yunting
clarissa yap
wee wee
Leia
xiaoxuan
grace ong

chern hwee
esther Chong

shaula
jamie

warm up

stretch

up down exercises

4 corners

defensive exercises

step shot

RAIN

Floor climbing, legless climbing, legless transporting of ball

Pitter Patter 100s

Ball under leg 12

Twinke stars 100s

Agility Ladder

Sidesteps

90 deg rotation

legs in in out out

hands in in out out

Stretch

Cool down

Endurance run this saturday

2010-01-06T08:10:00.003+08:00

Hi Goldilockers,

For endurance run this saturday, we are going to do it slightly different from our runs at ecp.
Some of you might remember the charity-running-event that we did at MGS last valentine's day. Yup, it is similar but this time it will be at NUS.

This saturday also marks the 100th day Dr William Tan has had his bone marrow transplant. He was diagnosed with stage 4 Leukemia around september 2009.

So let's do our part in raising awareness and wear your I love handball shirt. be at NUS track 0930hrs. And be ready to run.

Coachie

4th Jan @ CCAB

2010-01-04T22:05:00.002+08:00

Attendance: 14

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

chern hwee
esther Chong

esther Yap
shaula
jamie

warm up

stretch

up down exercises

4 corners

defensive exercises

step shot

step jump shot

wingers zero angle shot

center backs semi wave step shots

3 man wave with whistle shot

3 v 3

pt 2 sets

floor running 60 LR

ballgrip 30

leg lifts 35

spider passes 60

stretch

ECP run on 020110

2010-01-04T13:04:00.002+08:00

Attendance:

Kayan
Clarissa
Yun Ting
Grace Ng
Grace Ong
Min Pei
Leia
Su Min
Xiaoxuan
Wee Shiuan

-warm up
-8km run
-cool down

Training camp Day 4 Court training

2009-12-31T20:14:00.002+08:00

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

2009-12-30T21:31:00.002+08:00

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

2009-12-29T22:24:00.003+08:00

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

2009-12-29T21:30:00.002+08:00

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

2009-12-29T00:29:00.003+08:00

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

2009-12-27T17:42:00.000+08:00

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

2009-12-24T18:36:00.002+08:00

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

2009-12-23T20:32:00.002+08:00

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

2009-12-23T12:57:00.002+08:00

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

2009-12-22T23:46:00.004+08:00

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

2009-12-22T22:48:00.001+08:00

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

3 sets of suicides

Fastbreaks

2009-12-21T23:11:00.004+08:00

Brother Ng

Selina Xuan

Layer

Esther

Kayan

Shen Mu

TBL

Yap

YeeCH

Brother Gun

Ongster

21st Dec @ CCAB

2009-12-21T18:48:00.002+08:00

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

2009-12-20T23:04:00.004+08:00

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

2009-12-20T22:55:00.001+08:00

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

2009-12-20T22:49:00.002+08:00

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

2009-12-20T22:39:00.003+08:00

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

2009-12-20T00:13:00.003+08:00

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

2009-12-17T22:40:00.002+08:00

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

2009-12-16T21:35:00.002+08:00

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

2009-12-15T21:16:00.002+08:00

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

2009-12-13T22:48:00.000+08:00

1 Kay Siang Road
Singapore 248922

goldilocks performing in tw.

2009-12-12T20:38:00.000+08:00

3rd Dec @ BHCC part 2

2009-12-03T21:58:00.001+08:00

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

2009-12-03T16:54:00.004+08:00

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

2009-12-02T01:27:00.006+08:00

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

2009-12-02T00:14:00.003+08:00

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

2009-12-01T17:15:00.003+08:00

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

google map to 台北縣樹林市中華路

2009-11-29T21:48:00.002+08:00

View Larger Map

28th Nov @ ECP

2009-11-29T15:42:00.002+08:00

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

2009-11-27T02:44:00.004+08:00

You can click here for the Weather forecast for Taipei according to Central Weather Bureau

and here for more details on Taipei. What to do, what to see, what to EAT!

27th Nov @ BHCC

2009-11-27T01:08:00.005+08:00

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

24th Nov @ ITE(Stadium - Fitness Corner)

2009-11-25T09:18:00.003+08:00

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

Sports Goondu from long time ago

2009-11-24T16:34:00.000+08:00

リンク：

LFS' Game report (loosely translated)

2009-11-24T00:25:00.001+08:00

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

Friendly Vs French School Team

2009-11-21T22:17:00.003+08:00

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

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)

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

18th Nov @ BHCC (rain)

2009-11-19T22:20:00.002+08:00

Attendance: 15

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

13th Nov @ ECP

2009-11-13T12:32:00.000+08:00

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

4th Nov @CCAB

2009-11-05T22:22:00.004+08:00

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

9th November @ CCAB

2009-11-05T13:24:00.000+08:00

-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

2nd Nov @ CCAB

2009-11-02T22:00:00.000+08:00

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

31st Oct @ ECP

2009-10-31T12:04:00.000+08:00

Endurance run @ ECP + Calisthenic Ex

Leia - 27 min 46 sec
Chern Hwee - 29 min 56 sec
Yunting - 27 min 44 sec
Grace Ng - 28 min 24 sec

Calisthenic Ex
push up (50 reps)
crunches ( 50 reps)
squart (50 reps)

28th Oct @ BHCC

2009-10-28T22:10:00.000+08:00

Attendance: 5

Leia Teo Yan Ling
Yee Chern Hwee
Grace Ng
Gan Yun Ting
Ho Min Pei

Warm-up

Drills

"softball"
- to observe the outfield before making passes

Repeated 6m shots
9m shots
9m shot with defenders (from center and left 2nd position)

Half court fast break drill

2-man wave vs 2 man defender
Wave for 5-7 times then take a shot. Min pei keeper.

Full court game mixed team
Chern hwee yunting and guys vs Grace leia and guys

Suicides (for Minpei) X 1 Set

26th Oct @ ITE

2009-10-26T22:01:00.000+08:00

Attendance: 4
Leia
Min Pei
Chern Hwee
Yunting

WEIGHTLESS TRAINING

- warm up run (10 rounds basketball court)
- stretching
- T cone drills (8x)

workout A (10 reps, 3sets, 30 sec rest after 1 set of 3 exercise)
- push up
- squat
- crunches

workout B (10 reps, 3 sets, 20 sec rest after 1 set of 3 exercise)
- bird dog
- Alt leg lunge
- twisted crunches

workout C (10 reps, 3 sets, 20 sec rest after 1 set of 3 exercise)
- wide push up
- Alt leg thrust
- siccors leg

workout D (10 reps, 3 sets, 10 sec rest after each set)
- burpees

workout E ( 1 set, 1 min 30 sec)
- plank
- wall sit

- cooldown
- stretching