20th Feb @ ITE

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

18th Jan @ CCAB

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

Endurance Run @ NUS track

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

Endurance run this saturday

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

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

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

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