29th March @ NUS SRC

Attendance: 16

Andrea Ng
Ng Shilin
Adele Lim
Hannah Cheong
Liow Wanyu
Sharon Ang
Trixie
Wong Shin Yee
Tan Xueying
Choe Yiying

Stella See
Amelia Siew
Tan Kai Hui
Christabelle Lim
Joanne Foo
Neo Yixin


Warm up: Frisbee 10mins
Stretch
Updown exercises + figure 10 hopping + front front back back crazy dance steps

4 corners (big)

Short to long distance Width passing 20s

Quota Shooting (16goals)
- 45 deg shooting
- Side-to shooting
- Running shot
- Hook shot
- Alternate Shooting, choosing the right kind of shots for the different type of defence (be a thinking player)

Positional Shooting

Agility Ladder Exercises
- Hi Steps
- Quick Steps
- Single Leg Hop
- Twist 90 degrees
- Hip Hop
- Zig Zag
- In out

Monkey + Clamp

Cool down
Stretch

long overdue - HAW slideshow

24th March @ BHCC

Attendance: 13

Andrea Ng
Hannah Cheong
Liow Wanyu
Sharon Ang
Tan Kai Hui
Trixie
Stella See
Wong Shin Yee
Amelia Siew
Christabelle Lim
Tan Xueying
Choe Yiying
Marie

Warm up: Poisoned Handball
Stretch
Updown exercises + figure 10 hopping + front front back back crazy dance steps

4 corners

Dummy, Keepers' warmup

Keepers' Fastbreak Target launch

Alternate shooting

Alternate shooting + counter attack

Atlternate shooting with center option

Game 10mins

Cool down
Stretch

22nd March @ Raffles Hall Outdoor Court

Attendance:

Brenda Er
Neo Yixin
Liow Wanyu
Wong Shin Yee
Andrea Ng
Tan Xue Ying
Daphne Ang
Trixie
Sharon Ang
Joanne Foo
Christabelle Lim
Amelia Siew

Warm up: Frisbee game
Stretch

Updown Exercises + Figure 10 hopping + Front Front Back Back crazy dance steps

4 corners

Dummy intercept drill

Half court fastbreak:
- in pairs
- in 3s (figure of 8)

Half court game - change attacking team after 5 goals

PT:
1 x suicide (basketball court lines)
5 x handball court width sprints
2 x traffic police

Cool down
Stretch

17th March @ BHCC

Attendance: 15

Andrea Ng
Hannah Cheong
Liow Wanyu
Sharon Ang
Tan Kai Hui
Daphne Ang
Joanne Foo
Stella See
Neo Yixin
Ng Shilin
Wong Shin Yee
Amelia Siew
Christabelle Lim
Tan Xueying
Trixie

Warm up: Handball Tag
Stretch
Updown exercises + figure 10 hopping + front front back back crazy dance steps

4 corners

Side-to passing (Keepers warm up)
Side-to shooting

45 degree shooting

Shooting quota (20 each):
- Underarm
- Overarm
- Running

Penalty shooting

Game: 2 x 10min

Agility ladder: in in out out - feet, hands 2 x 5 rounds

Cool down
Stretch

finally we have some photos

15th March @ NUS SRC

Attendance: 12

Andrea Ng
Tan Xue Ying aka the rain goddess
Brenda Er
Wong Shin Yee
Amelia Siew
Christabelle Lim
Stella See
Neo Yixin
Liow Wanyu
Joanne Foo
Tan Kai Hui
Trixie

Warm Up - Knee Slapping

Stretch

Exercises
- front front back back crazy dance steps
- figure ten/cross leaping
- twinkle toes on ball 30s
- front to back 30s
- Around the back 30s
- Between the legs 30s
- Two Timing the ball with one hand X 30s
- Single Hot bomb X 15
- Random Ball drop X 15
- Pair passing : 30L, 30 R
- Superman Overhead throw

Cool down

Grab your copy today.

from straits times today.
13th March 2009

10th March @ BHCC

Attendance: 15

Daphne Ang
Andrea Ng
Ng Shilin
Wong Shin Yee
Amelia Siew
Christabelle Lim
Stella See
Neo Yixin
Liow Wanyu
Joanne Foo
Sharon Ang
Tan Kai Hui
Trixie
Hannah Cheong
Adele Lim

Warm up - fanning x 3 laps
Up down exercises

Stretch

4 corners

Fast breaks (change after quota: twice number of players present = 30)
1) on your own
2) with a friend
3) 3 people figure of 8
4) duo with defender (2 on 1)

Half court reaction drill

Half court dummy drill

Fast break game: 2 x 5minutes

Cool down
Stretch

8th March @ NUS SRC

Attendance: 13

Daphne Ang
Wong Shin Yee
Choe Yiying
Andrea Ng
Christabelle Lim
Neo Yixin
Brenda Er
Joanne Foo
Stella See
Trixie
Adele Lim
Ng Shilin
Liow Wanyu

Warm up - Up down ex

Stretch

4 corners

Trio Hot bomb

Side to passing

Side to shooting
45 degree shooting + parallel run + defender/fish + flying fish + 2 defenders

Game
- 2 halves. First to 7 goals. ( 7-6, 8-6)

PT
- 5 width sprints (4.36s best timing)
- 4 corner exercises
1. 20 sit ups with ball
2. 20 leg flicks
3. 150 chicken wing chest pass
4. 20 push up with ball

Cool Down
stretch

3rd March @ BHCC

Attendance: 10

Daphne Ang
Wong Shin Yee
Choe Yiying
Andrea Ng
Christabelle Lim
Neo Yixin
Marie
Brenda Er
Amelia Siew
Liow Wanyu

Warm up - Fanning 3 laps

Stretch

Up down exercise
2 lines dodging

4 Corners

Keeper
- Warm up shots

9m shots
- Underarm (20 goals)
- Running (20 goals)
- Penalty

Dummy Drill
- 1st Option
- 2nd Option
- Drawing the defender to free up running partner or go for shot yourself.

Game 5 V 5
15mins, 10mins

Cool Down
stretch

Help spread the news.

Download form and hand it in during the selections.

1st March @ NUS SRC

Attendance: 9

Sharon Ang
Daphne Ang
Wong Shin Yee
Choe Yiying
Andrea Ng
Ng Shilin
Tan Kai Hui
Amelia Siew
Liow Wanyu

Warm up - Up down exercises

Stretch

4 Corners

Fastbreaks
- Direct (4 bounce, 3 bounce, 2 bounce)
- With partner
- Trios (figure of 8)
- 2 V 1

PT (All with a ball)
- Human Chinese Fan 2 X 5
- Side Leg Lifts 2 X10
- Leg Lifts drawing circles 2 X 10
- Superman chest passes 20
- Pushup with ball 15, 10
- Leg Flicks 20
- Half squat with 50 rounds

Cool Down
stretch