Leia Teo - 12:16
Chern Hwee - 12:25
Esther - 12:59
Clarissa Yap - 13:01
Jamie Sng - 13:05
Tan BL - 13:20
Xiao Xuan - 13:33
Chung KY - 13:45
Grace Ong - 13:47
Sumin - 14:10
Wee wee - 14:25
Pei Er - 17:45
Showing posts with label Specialised Training. Show all posts
Showing posts with label Specialised Training. Show all posts
Thursday, June 25, 2009
Wednesday, June 3, 2009
2nd June Specialised Training
Attendance: 13
Bee Leng
Wee Shiuan
Su Min
Pei er
Grace Ong
Chung Kayan
Jamie Sng
Leia Teo
Chern Hwee
Clarissa Yap
Grace Ng
Xiaoxuan
Esther
Warm Up - Hunter and Prey
Stretch
Uo down Exercises
Footwork
- Dead Fish market
- Dodging in the jungle
- Around the Buddha
- Sleeping Buddha
- Monkey
- Monkey + Clamp
Positional Shooting
Long run 9min 30secs
PT:
- Helicopter my friend 2 X 20
- Leg Lifts 2 X 20
Cool down
Stretch
Bee Leng
Wee Shiuan
Su Min
Pei er
Grace Ong
Chung Kayan
Jamie Sng
Leia Teo
Chern Hwee
Clarissa Yap
Grace Ng
Xiaoxuan
Esther
Warm Up - Hunter and Prey
Stretch
Uo down Exercises
Footwork
- Dead Fish market
- Dodging in the jungle
- Around the Buddha
- Sleeping Buddha
- Monkey
- Monkey + Clamp
Positional Shooting
Long run 9min 30secs
PT:
- Helicopter my friend 2 X 20
- Leg Lifts 2 X 20
Cool down
Stretch
Wednesday, May 27, 2009
26th May Specialised Training
Attendance: 10
Chung Kayan
Grace Ong
Tan Jo Lin
Tan Bee Leng
Jamie Sng
Su Min
Wee Shiuan
Toh Xiaoxuan
Clarissa Yap
Leia Teo
Warm Up: Up down exercises
Stretch
Individual trainings:
Leia, Xiaoxuan, Bee Leng, Kayan - Ball handling, outfield drills
Su Min - Keeper drills
Jamie, Grace Ong, Wee Wee - Pivot drills
Clarissa, Jo Lin - Winger Drills
* Ball handling: (Andrea?)
1. Around the body, head, legs
2. In between legs
3. Front to back, back to front
4. Around the body from back to front
5. Juggling
*Keeper drills
1. Passing at different distances (10m, 20m, 30m)
- 2 sets of 15 passes for each distance
- Order of distances: 10m – 20m – 30m – 20m – 10m - 30m
2. Keepers’ warm up (normal stretching)
3. Hip Twisting (2 sets of 20)
4. Chicken Wing (3 sets of 5)
5. Reaction back face thrower drill at 'x'm (3 sets of 10)
- 'x' = distances of 6m, 5m, 4m
6. Touch Ball drill
7. Hands’ Reaction drill (1 set of 30, 1 set of 40, 1 set of 50)
* Pivot drills
1. 'Threat' Test
- Rate 1-10 how scary/threatening is one's pivot shot *Results shall not be disclosed to protect your 'face'; you know it yourself :)
2. Rebound (II)
- Focus this time was to 'kar' the space well after turning around: Hug the line, block for space
- 2 players will fight for the space and the ball
- Note: DISCIPLINE in waiting for ball to roll out of 'D' before picking up
3. Shooting with Defender pushing from side (Dominant side)
- Need to jump IN to the 'D' for a shot to draw penalty in case can't score
- Use legs and core muscles to stabilize your body when taking the shot
- MUST CONVERT!!!! Pivots are expected 100% scoring rate
4. Shooting with Defender clamping from back (Dominant and non-Dominant side)
- Turning around needs to be fast and strong
- Always follow-through to draw for penalty
- Add a fake when defender expects the turn to be at your favourite side
5. Small Angle/R-W angel shooting
- Pivots made to find out for themselves how to shoot at this angle
- Emphasis on being a thinking-player... How do you overcome your poor angle? how do you overcome the keeper? what can you try?
* Outfield drills
(1) One on one faking exercises
- Windmill x 15
- Emphasis on using non dominant hand to push defender to the side while cutting past
(2) Shooting (9m)
- Get the ball, fake in front of defender then cut to one side and shoot
- Emphasis on finding the optimal distance to fake in front of the defender
- Added in receiving pass from winger before executing fake and shot
* Winger drills
Angled runs
- Starting position of a wave
- Which gap to cut
- With a pressing defender
- When angle of pass is cut off
Shooting angles
- Zero to wide
- Cutting inside, Spinning outside
Chung Kayan
Grace Ong
Tan Jo Lin
Tan Bee Leng
Jamie Sng
Su Min
Wee Shiuan
Toh Xiaoxuan
Clarissa Yap
Leia Teo
Warm Up: Up down exercises
Stretch
Individual trainings:
Leia, Xiaoxuan, Bee Leng, Kayan - Ball handling, outfield drills
Su Min - Keeper drills
Jamie, Grace Ong, Wee Wee - Pivot drills
Clarissa, Jo Lin - Winger Drills
* Ball handling: (Andrea?)
1. Around the body, head, legs
2. In between legs
3. Front to back, back to front
4. Around the body from back to front
5. Juggling
*Keeper drills
1. Passing at different distances (10m, 20m, 30m)
- 2 sets of 15 passes for each distance
- Order of distances: 10m – 20m – 30m – 20m – 10m - 30m
2. Keepers’ warm up (normal stretching)
3. Hip Twisting (2 sets of 20)
4. Chicken Wing (3 sets of 5)
5. Reaction back face thrower drill at 'x'm (3 sets of 10)
- 'x' = distances of 6m, 5m, 4m
6. Touch Ball drill
7. Hands’ Reaction drill (1 set of 30, 1 set of 40, 1 set of 50)
* Pivot drills
1. 'Threat' Test
- Rate 1-10 how scary/threatening is one's pivot shot *Results shall not be disclosed to protect your 'face'; you know it yourself :)
2. Rebound (II)
- Focus this time was to 'kar' the space well after turning around: Hug the line, block for space
- 2 players will fight for the space and the ball
- Note: DISCIPLINE in waiting for ball to roll out of 'D' before picking up
3. Shooting with Defender pushing from side (Dominant side)
- Need to jump IN to the 'D' for a shot to draw penalty in case can't score
- Use legs and core muscles to stabilize your body when taking the shot
- MUST CONVERT!!!! Pivots are expected 100% scoring rate
4. Shooting with Defender clamping from back (Dominant and non-Dominant side)
- Turning around needs to be fast and strong
- Always follow-through to draw for penalty
- Add a fake when defender expects the turn to be at your favourite side
5. Small Angle/R-W angel shooting
- Pivots made to find out for themselves how to shoot at this angle
- Emphasis on being a thinking-player... How do you overcome your poor angle? how do you overcome the keeper? what can you try?
* Outfield drills
(1) One on one faking exercises
- Windmill x 15
- Emphasis on using non dominant hand to push defender to the side while cutting past
(2) Shooting (9m)
- Get the ball, fake in front of defender then cut to one side and shoot
- Emphasis on finding the optimal distance to fake in front of the defender
- Added in receiving pass from winger before executing fake and shot
* Winger drills
Angled runs
- Starting position of a wave
- Which gap to cut
- With a pressing defender
- When angle of pass is cut off
Shooting angles
- Zero to wide
- Cutting inside, Spinning outside
Wednesday, May 20, 2009
19th May Specialised training
Attendance: 10
Chung Kayan
Grace Ong
Grace Ng
Tan Bee Leng
Jamie Sng
Foo Yan Wen
Esther Chong
Toh Xiaoxuan
Clarissa Yap
Leia Teo
Warm Up: Up down exercises
Stretch
Individual trainings:
Grace Ng, Leia, Xiaoxuan, Esther - Ball handling, outfield drills
Yan Wen - Keeper drills
Jamie, Grace Ong - Pivot drills
Clarissa, Kayan, Bee Leng - Outfield drills
* Ball handling:
1. Around the body, head, legs
2. In between legs
3. Front to back, back to front
4. Around the body from back to front
5. Anywhere ball
6. Monkey + Clamp
*Keeper drills
1. Passing at different distances (10m, 20m, 30m, 40m)
- 2 sets of 15 passes for each distance
- Order of distances: 10m – 20m – 30m – 40m – 30m – 20m – 10m - 40m
2. Keepers’ warm up (normal stretching)
3. Hip Twisting (2 sets of 20)
4. Chicken Wing (3 sets of 5)
5. Keepers’ 4 corners at the goal post [Bottom, Top, Top, Bottom]
- 3 sets of 5 (4 corners);
- interval of 1-2minutes.
6. Reaction back face thrower drill at 'x'm
- 'x' = distances of 6m, 5m, 4m; do 10 throws for each distance
- 3 sets of 10.
* Pivot drills
1. Moving along the line:
- Learn to block well: Good stability, don't lean too back or forward, lower CG in half-squat position
- Timing of pivot runs: Note how long you hold your defender, and when to flash for the ball
- Sliding behind defender: When you slide away to offer, when you help your attacker block for a clear shot
- Remember to communicate with your friends, tell them what pass you want or what you're trying to do for them
2. Catching the ball:
- Scenario where the pass is out of reach or too low
- High balls: Timing of jump important; can touch means can catch! Remember to pull the ball in to have a fast prep for shot
- Low balls: Watch for the bounce. Remember not to let the ball land/fumble/or touch your legs. Do you best :)
- Note that you should always focus on the ball, coz team mates can give you 'no look pass' sometimes, and you die die must catch!
3. Rebound dill:
- Learn to move along the line fast to pick up rebound that rolls on the ground
- Holding of the space as you wait for the ball to roll out
- Remember to pick up fast and release
* More work to be done... We will use the whole 6m line instead of half ya? and with keepers ;)
4. Turning around the defenders
- Without ball, learn to step past the defender (for space) and turn AROUND the defender even if the defender clamps you from behind
- Remember to lean into the 'D' after the turn; don't end up beside the defender, end up behind
- If cannot do a proper shot coz of the clamp, at least follow through to draw a penalty
- Learn to deal with aggressive defenders... help each other train by giving hard clamps
* Again more to be done... Doing a fake, and also learning to turn in different directions
* Outfield drills
- Warm up 9m shots with stationary defender
- Combined with pivot training - shot or pass off to pivot (with defender). Points to consider: when to shoot and when to pass off, to draw the defender before making the pass. Variety of passes to be used (overhead, underarm, bounce)
- Feinting exercises - how to dodge convincingly. Footwork and e-brake. To find the optimal distance from the defender to do the fake (too near will result in getting clamped, too far away will not have the desired effect).
Chung Kayan
Grace Ong
Grace Ng
Tan Bee Leng
Jamie Sng
Foo Yan Wen
Esther Chong
Toh Xiaoxuan
Clarissa Yap
Leia Teo
Warm Up: Up down exercises
Stretch
Individual trainings:
Grace Ng, Leia, Xiaoxuan, Esther - Ball handling, outfield drills
Yan Wen - Keeper drills
Jamie, Grace Ong - Pivot drills
Clarissa, Kayan, Bee Leng - Outfield drills
* Ball handling:
1. Around the body, head, legs
2. In between legs
3. Front to back, back to front
4. Around the body from back to front
5. Anywhere ball
6. Monkey + Clamp
*Keeper drills
1. Passing at different distances (10m, 20m, 30m, 40m)
- 2 sets of 15 passes for each distance
- Order of distances: 10m – 20m – 30m – 40m – 30m – 20m – 10m - 40m
2. Keepers’ warm up (normal stretching)
3. Hip Twisting (2 sets of 20)
4. Chicken Wing (3 sets of 5)
5. Keepers’ 4 corners at the goal post [Bottom, Top, Top, Bottom]
- 3 sets of 5 (4 corners);
- interval of 1-2minutes.
6. Reaction back face thrower drill at 'x'm
- 'x' = distances of 6m, 5m, 4m; do 10 throws for each distance
- 3 sets of 10.
* Pivot drills
1. Moving along the line:
- Learn to block well: Good stability, don't lean too back or forward, lower CG in half-squat position
- Timing of pivot runs: Note how long you hold your defender, and when to flash for the ball
- Sliding behind defender: When you slide away to offer, when you help your attacker block for a clear shot
- Remember to communicate with your friends, tell them what pass you want or what you're trying to do for them
2. Catching the ball:
- Scenario where the pass is out of reach or too low
- High balls: Timing of jump important; can touch means can catch! Remember to pull the ball in to have a fast prep for shot
- Low balls: Watch for the bounce. Remember not to let the ball land/fumble/or touch your legs. Do you best :)
- Note that you should always focus on the ball, coz team mates can give you 'no look pass' sometimes, and you die die must catch!
3. Rebound dill:
- Learn to move along the line fast to pick up rebound that rolls on the ground
- Holding of the space as you wait for the ball to roll out
- Remember to pick up fast and release
* More work to be done... We will use the whole 6m line instead of half ya? and with keepers ;)
4. Turning around the defenders
- Without ball, learn to step past the defender (for space) and turn AROUND the defender even if the defender clamps you from behind
- Remember to lean into the 'D' after the turn; don't end up beside the defender, end up behind
- If cannot do a proper shot coz of the clamp, at least follow through to draw a penalty
- Learn to deal with aggressive defenders... help each other train by giving hard clamps
* Again more to be done... Doing a fake, and also learning to turn in different directions
* Outfield drills
- Warm up 9m shots with stationary defender
- Combined with pivot training - shot or pass off to pivot (with defender). Points to consider: when to shoot and when to pass off, to draw the defender before making the pass. Variety of passes to be used (overhead, underarm, bounce)
- Feinting exercises - how to dodge convincingly. Footwork and e-brake. To find the optimal distance from the defender to do the fake (too near will result in getting clamped, too far away will not have the desired effect).
Subscribe to:
Posts (Atom)