6th April @ JWSH

6th April @ JWSH

30th March @ JWSH

26th March @ JWSH

17th March @ JWSH

16th March @ JWSH

9th March @ CCAB

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

5th March @ JWSH

Attendance: ALL PRESENT!

Thanks Ong for note taking. Lovely diagrams too.

3rd March @ JWSH

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

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

25th Feb @ CCAB

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

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

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

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

17th Feb @ CCAB

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

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

11th Feb @ CCAB

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

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

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

23rd Jan

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