11th Jan @ NUS SRC Outdoor Courts

Attendance: 9

Ng Shilin
Andrea Ng
Hannah Cheong
Neo Yixin
Brenda Er
Stella See
Joanne Foo
Sharon Ang
Daphne Ang

Warm up - Fanning x 4 laps
Stretch

Up down exercises:
1) Knee lifts
2) Butt kicks
3) Side steps
4) Left left, right right
5) Fake left, go right
6) Fake right, go left

Defence:
1) Up down 6-9m (with partner)
- jump high 5
- jump high 5 + push
- jump shoulder bump
- jump chest bump
- body check
- body check (with jump)

2) Half court FB - dribble with opponent, launched by keeper
- no hands, just eye the ball
- with hands and body checking
- with clamp, watch the timing

Game - with KE7 (2 x 15min)

Exercises:
- sprints 5 x width
- sprints 3 x held back by partner
- 2 sets x 20 situps
- 2 sets x 20 palm, 10 knuckles, 5 finger pushups

Cool down
Stretch