26th October @ NUS MPSH 6

Attendance:

Joanne Foo
Stella See
Andrea Ng
Grace Wong
Liow Wan Yu
Daphne Ang
Siew Mun Teng
Brenda Er
Sharon Ang
Tan Xue Ying
Edwina Shaddick
Ng Shilin
Wong Shin Ye
Christabelle
Choe Yiying

Warm up - 8 rounds
Stretch

Up Down width Exercises:
- Knee Lifts, Butt Kicks, Side Steps, Left-Left-Right-Right
- Fake Left Go right.
- Forward Roll, Backward Roll
- Penguin, Butt slide, combo - Butt slide into a roll to get back on feet quickly
- Fake Left Go Right, Butt slide combo

4 corners passing

Side-to passing;
keepers' drills - side lunge, hop over dustbin

Pair Reaction half court Fastbreak

45 Deg Shooting
Side-to shooting
Side-to to 2nd option shooting
Side-to to opposite 2nd man shooting

Game
- 15mins, two halves.
- 7 Vs 6.
- practise full court press
- practise playing 2-3man down

PT
1. netball lines sprints
- all to go under 6 seconds
- 6 laps.
2. After finishing 1 lap of stairs running, proceed to do stations* with partner
* 100 chest passes (Quick taps, Elbows up)
* 20 situps with ball.
* 20 leg lifts with ball.
end off with 1 lap of stairs running.

stairs running = path next to swimming pool, turn into the hairdressing salon, along the rockclimbing rooms, next to swimming pool entrance, down the stairs, back into MPSH 6

Stretch

19th October @ NUS MPSH 6

Attendance:

Joanne Foo
Stella See
Andrea Ng
Grace Wong
Liow Wan Yu
Hannah Cheong
Daphne Ang
Candice Zhu
Siew Mun Teng
Tan Yan Yan
Brenda Er
Sharon Ang
Tan Xue Ying
Adele Lim
Edwina Shaddick
Neo Yixin
Christabelle

Warm up - Fanning (Long, short pass) 4 X 2
Stretch

Up Down width Exercises:
- Knee Lifts, Butt Kicks, Side Steps, Left-Left-Right-Right
- Fake Left Go right.
- Forward Roll, Backward Roll
- Penguin, Butt slide, combo - Butt slide into a roll to get back on feet quickly

4 corners passing

Fastbreaks
- Dribble by yourself down the court.
- Partners FB
- Partners FB, with one defender
- Partners FB, with one defender and keeper launch
- Interception FB.

Game
- 15mins, two halves.

PT (2 sets)
1. Suicide within 30seconds
2. After finishing 1 lap of stairs running, proceed to do stations* with partner
* 100 chest passes (Quick taps, Elbows up)
* 20 situps with ball.
* 20 leg lifts with ball.

2 laps jog along the length of court.
Stretch

12th October @ NUS MPSH 6

Attendance:

Wong Shin Ye
Joanne Foo
Stella See
Andrea Ng
Grace Wong
Tan Kai Hui
Liow Wan Yu
Koo Ching Har
Hannah Cheong
Daphne Ang
Ng Shilin
Vanessa Chang
Candice Zhu
Siew Mun Teng
Tan Yan Yan
Brenda Er
Sharon Ang
Aileen Tan
Rebecca Lin
Tan Xue Ying
Tay Sue Jean

Adele Lim
Edwina Shaddick


Warm up - Gladiator Game
Stretch

Up Down width Exercises:
- Knee Lifts, Butt Kicks, Side Steps, Left-Left-Right-Right
- Fake Left Go right.
- Forward Roll, Backward Roll
- Penguin, Butt slide

4 corners passing

One on One Drills
- 3 in a group.
- 1 feed, 1 will 闪切, 1 defend
- draw and dish off to 'winger'
- option of either 闪切 or dish off to winger

Keepers exercises
- Hand, leg lunge to side.
- Hop over dustbin
- Dodge under tape

shooting
- Applying the One on One drills.

-Side-to shooting + pass to 2nd man running in.
- LW to LB. LW starts wave, LB passes to LW.
- LB goes behind LW. LW continues run.
- LW passes to oncoming RB. RB within 2 steps finishes the shot
* this is to counter 5-1 defence. very quick rotation and movement of ball.

Side-to shooting + pass to 2nd man running BEHIND.
- same as above, just that LW has the option of LB or RB.

Game
- 15mins, two halves.

PT (2 sets)
- 1 round slope steps.
- 20 Push Ups
- 20 Sit Ups
- 1 min static Hold (two handed)
- 1 min Stance hold

Stretch

Tuesday 7th Oct @ BHCC

Andrea Ng
Grace Wong
Tan Kai Hui
Koo Ching Har
Hannah Cheong
Daphne Ang
Ng Shilin
Vanessa Chang
Neo Yixin
Tan Xue Ying
Adele Lim

Tay Suejean
Liow Wan Yu
Brenda Er
Edwina Shaddick
Sharon Ang
Wong Shin Ye
Joanne Foo
Stella See
Siew Mun Teng

Warm Up - Long Short Passing 2 X 2 sets
Stretch
4 corners

20 20s (Partner Passing)
- Chest passes. L & R 20/side
- Side passes. L & R 20/side
- Quick two handed chest pass. 50 each
- Overhead arm out stretch 20 each

Monkey - 15 to and fro
Monkey + Body check (one hand on ball the other on hip) 15 to and fro

Possession Game (first to 20 consecutive passes)

Keeper warm up - shots
1. at keeper's face
2. at keeper's legs
3. at keeper's waist
4. at keeper's alternate top corners
5. lobs

Side-to Passing, Keepers warm up

Side-to shooting

Side-to shooting + pass to 2nd man running in.
- LW to LB. LW starts wave, LB passes to LW.
- LB goes behind LW. LW continues run.
- LW passes to oncoming RB. RB within 2 steps finishes the shot
* this is to counter 5-1 defence. very quick rotation and movement of ball.

Side-to shooting + pass to 2nd man running BEHIND.
- same as above, just that LW has the option of LB or RB.

Penalty game

Cool down
Stretch

*note to self, rem to ask for goalposts key for tuesday sessions.

Sunday 5th October @ NUS MPSH 6

Attendance:

Wong Shin Ye
Joanne Foo
Stella See
Andrea Ng
Grace Wong
Tan Kai Hui
Liow Wan Yu
Koo Ching Har
Hannah Cheong
Daphne Ang
Ng Shilin
Vanessa Chang
Candice Zhu
Edwina Shaddick
Brenda Er
Sharon Ang
Neo Yixin
Tan Siqing

Choe Yiying
Siew Mun Teng
Tan Yan Yan


Warm up - In Out 4 X 2
Stretch

Up Down width Exercises:
- Knee Lifts, Butt Kicks, Side Steps, Left-Left-Right-Right
- Fake Left Go right.
- Forward Roll, Backward Roll
- Penguin, Butt slide

4 corners passing

Side-to Passing, Keepers warm up

Fastbreaks
- Individual Dribble down the court and finish off.
- 1 v 1 FB down the court. With Attacker having a 3m headstart.
- Throw in, Interception and a quick turn over, leading to a shooting opportunity.

Fastbreak Game
- 10mins, two halves.

PT (2 sets)
- 20 Leg Lifts (with Ball)
- 20 Trunk twist (with Ball)
- 1 min static Hold (two handed)
- 1 min Stance hold

Suicide.
- Netball lines, 2 sets. Within 35seconds.

Cool down
Stretch