31st May @ NUS SRC

Attendance: 14

Present
Andrea Ng
Stella See
Wong Shin Yee
Choe Yiying
Christabelle Lim
Daphne Ang
Amelia Siew
Hannah Cheong
Liow Wanyu
Trixie
Neo Yixin
Tan Xue Ying


Warm up - Hunter and Prey
Stretch

Updown exercises

Side to passing, keepers warm up

Side to winger shot
- LB to RB
- RB back to LB
- RB draws defenders and dishes off to awaiting winger
- Winger follows through with a shot

Center build up to Winger shot
- LB to C
- C cuts towards RB.
- RB recieves pass from C
- RB to LB
- LB draws defenders and dishes off to awaiting winger
- Winger follows through with a shot

Repeated Center build up to Winger shot
- Go through at least two cycles.
- For situation where the first cycle doesn't work out.

Penalty shoot out
- Fish: 7/10, 6/10, 5/10, 8/10, 2/10 (Total = 28/50 or 56%)
- Poods: 5/10, 5/10, 2/10, 4/10, 8/10 (Total = 24/50 or 48%)
- Hannah: 6/10, 4/10, 4/10, 5/10, 4/10 (Total = 23/50 or 46%)

Keeper Bombardment

PT (2 sets)
- Slap my hands while doing push ups 30s
- Airplane my friend 30 cycles

Cool down
Stretch

26th May @ BHCC

Attendance: 14

Present
Andrea Ng
Sharon Ang
Stella See
Joanne Foo
Wong Shin Yee
Choe Yiying
Christabelle Lim
Daphne Ang
Amelia Siew
Hannah Cheong
Liow Wanyu
Ng Shilin
Tan Xue Ying
Brenda Er

Warm up - Partner ball challenge
Stretch

Updown exercises

Defensive drills
Strengthening
- Single leg hop left and right, touch ground and hold 3s
- Hop on one leg, land on two: E.g. Hop to right on right leg, then hop again to land on 2 legs
- Hop front, side, front side: Change legs when hopping sideways

Defense related
- Knees bent, back straight, hands up; move forwards slowly
- Jam break exercise: (move to right) right leg step, left leg cross, then bring right leg over
- Sidestep with burst: 3 times left, 3 times right

Keeper drills

45 degree shooting + Pivot + 2 defenders + 1 fish
- focus on patience in build up.

Game

PT:
- Traffic Police: Left touch, Right Jump 20 X 2
- Static Hold 2mins X 2

Cool down
Stretch

24th May @ NUS SRC

Attendance: 14

Present
Andrea Ng
Sharon Ang
Stella See
Joanne Foo
Neo Yixin
Choe Yiying
Christabelle Lim
Daphne Ang
Amelia Siew
Hannah Cheong
Liow Wanyu
Ng Shilin
Tan Xue Ying
Adele Lim

Warm up - Poison ball
Stretch

Updown exercises

Mobility Ladder Exercises (5 sets each)
- Knee lift
- Single Leg Hop
- In In Out Out
- 90 degrees
- Zig Zag
- Reverse + FB Shots

Side-to passing, Keeper stretch

3 man wave
- emphasis on drawing the middle defender and passing off the ball nicely for oncoming 2nd man.

2 halves of 18 min Game
- 3 man wave outside, wingers stay at corner to stretch defense

Suicide X 2 sets

Cool down
Stretch

19th May @ BHCC

Attendance: 16

Present
Wong Shin Yee
Andrea Ng
Sharon Ang
Stella See
Trixie
Joanne Foo
Neo Yixin
Choe Yiying
Christabelle Lim
Daphne Ang
Amelia Siew
Hannah Cheong
Liow Wanyu
Ng Shilin
Tan Xue Ying
Marie

Warm up - H1N1 virus
Stretch

Updown exercises

Plyometric exercises
- Dodging through a human line: Simple dodge, windmill, fake hookshot & windmill combi
- Running through the fish market: Running over team mates who are lying face up
- Making offerings to the 'statue': Double leg hop around seated team mate
- 'Statue' accepts the offerings: From sitting position, get up, jump and receive ball at highest point
- Sleeping 'Statue' returns the offerings: Seated, receive and return the ball at the furthest point away from center.

45 degree shooting
45 degree shooting + Flying fish

2 halves of 15 min Game: 8 V 8

Cool down
Stretch

Photos!

Hold me back and eat my sand dust

Pin me if you can

Tug my elephant thighs

Slap my knee!

Photo credits: Kayan and Grace Ong

17 May @ Sunny Sand-tosa

Attendance: 16

Present
Wong Shin Yee
Andrea Ng
Joanne Foo
Stella See
Sharon Ang
Neo Yixin
Tan Xue Ying
Choe Yiying
Siew Mun Teng
Christabelle Lim
Trixie
Amelia Siew
Hannah Cheong
Liow Wanyu
Ng Shilin
Brenda Er

Warm up - 30 consecutive passes
Stretch

Sand Wrestling
- Knee Slapping
- Tug my elephant thighs
- 3 way Pin
- World Wrestling Entertainment: SUMMERSLAM face off

Poodie tan Vs Mt Shin

- Pull me while u eat my sand dust (held back Sprints)

Falling shots
- Pivoting on one leg.
- Falling
- Flying Fish

Captain 'Beach' Handball
- Score by passing to captain standing behind goal line and between cones
- Falling shots = 2 pts
- Flying 360 shot = 3 pts
- Flying fish = 5 pts
- 5 v 5

Cool down
Stretch

12th May @ BHCC

Attendance: 9

Present
Wong Shin Yee
Andrea Ng
Daphne Ang
Amelia Siew
Hannah Cheong
Liow Wanyu
Ng Shilin
Brenda Er
Marie

Warm up - Touch handball
Stretch

Updown exercises + Double Leg Hops + Front Front Back Back

4 corners

Side-to passing (Keepers stretch/warmup)
45 degree shooting

Shooting (quota: 18 each)
- running shots
- overhead shots
- hook shots

9 metre shots
- direct
- with cross

Half court game: 4 vs 4

PT: Up down length of court (12 minutes)

Cool down
Stretch

10th May @ NUS SRC Outdoor Courts

Attendance: 10

Present
Wong Shin Yee
Andrea Ng
Hannah Cheong
Daphne Ang
Ng Shilin
Liow Wanyu
Amelia Siew
Adele Lim
Neo Yixin
Choe Yi Ying


Warm up - 20 passes
Stretch

Updown exercises + Double Leg Hops + Front Front Back Back

Agility Ladder Drills 5 sets
- Forward
- Single leg hop
- Double out in hop
- 90 degree turn
- Grapevine

9 metre setplay (quota: 20 goals)
- after passing off to teammate, block defenders at the back, for a direct 9m shot

Positional shooting

Explosiveness Drills with a partner
- Over the partner
- Sit ups with overhead throw
- Durians drop
- Leg flicks
- Anywhere ball

Cool down
Stretch

5th May @ BHCC

Attendance: 12

Wong Shin Yee
Daphne Ang
Andrea Ng
Hannah Cheong
Christabelle Lim
Amelia Siew
Tan Xueying
Brenda Er
Ng Shilin
Liow Wanyu
Joanne Foo
Choe Yi Ying

Warm up - poisoned handball
Stretch

Updown exercises + double leg hops + front front back back

4 corners

Fast breaks:
- Dummy interceptor as warmup (keepers warmup/stretch)
- Keeper launch to 2 wings
- Keeper launch to either 2 wings or centre: with 2 roaming defenders
- Quick centre throw off

Game - 15 minutes

Keeper bombardment

PT: 3 sets each
1) Wheelbarrow
2) Piggyback
3) Leg lifts x 20

3rd May @ NUS SRC

Attendance: 8

Present
Wong Shin Yee
Andrea Ng
Hannah Cheong
Ng Shilin
Liow Wanyu
Choe Yi Ying
Tan Xue Ying
Brenda Er

Warm up - Slap my knee, Carry the elephant leg.
Stretch
Up down exercises
Front Front Back Back

Agility Ladder Drills 5 sets
- Forward
- Single leg hop
- Double Out In Hop
- 90 Deg turn
- Grapevine
1st Set end with Sprints
3-5th Set end with pick up ball and follow through with a fastbreak shot.

Positional Shooting
- Personal goals.
- keepers rotate after 7 cycles.

Keepers' saving rate: (target/actual)
Idiotfish: 40%/40%
Mazda 6: 30%/ 42%
Cher 'write the answers where?': 20%/32%

Cool down
Stretch