HF(Singapore) National Womens Squad

SHBCC Schedule

2009-06-10T12:18:00.003+08:00

ALL GAMES to be played at ITE EAST

Saturday 13th June
1315: M3 KR United Vs BHCC
1445: W1 NUS vs Randoms
1615: W2 SMU Vs Kesamet

1745 : M1 Torpedoes Vs Flynn
2115: M2 Sheares Vs THAS

Sunday 14th June
0900: M4 Flynn Vs BHCC
1045: M5 Sheares Vs SMU
1230: W3 SMU Vs THAS
1415: W4 NUS vs Temasek Hall
1600: M6 Torpedoes Vs KR United

Monday 15th June
1930: M7 SMU Vs THAS

Tuesday 16th June
1900: W5 Randoms Vs Temasek Hall
2030: W6 Kesamet Vs THAS

Wednesday 17th June
1900: M8 Torpedoes Vs BHCC
2030: M9 Flynn Vs KR United

Thursday 18th June
1900: W7 NUS vs Kesamet
2030: W8 THAS Vs Randomz

Friday 19th June
1900: M10 Flynn vs Sheares
2030: M11 THAS Vs Torpedoes

Saturday 20th June
1130: M12 Sheares Vs Torpedoes
1330: W9 Kesemat Vs Randomz
1530: W10 NUS Vs THAS
1730: M13 Flynn Vs THAS
1930: Prize Presentation

2nd June @ BHCC

2009-06-02T23:59:00.002+08:00

Attendance: 13

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

Warm up: 9min 30s jog around BHCC
Stretch
Up Down ex

Defense
- High 5
- Chest bump, shoulder bump
- Body Check
- Clamp

Interceptor

Quick center Throw off

Game 2 X 15mins

4 corner PT
- Leg lifts
- Push Ups
- Crunches
- High Knee lifts

goldenhalf aka ba liang at training

2009-06-02T08:52:00.007+08:00

31st May @ NUS SRC

2009-05-31T21:05:00.002+08:00

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

2009-05-27T00:17:00.002+08:00

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

2009-05-24T21:15:00.002+08:00

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

2009-05-20T00:08:00.002+08:00

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!

2009-05-17T23:40:00.002+08:00

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

2009-05-17T23:08:00.002+08:00

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

2009-05-13T20:29:00.004+08:00

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

2009-05-10T19:53:00.006+08:00

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

2009-05-06T00:01:00.002+08:00

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

2009-05-03T19:46:00.003+08:00

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

Fund raising shirts

2009-04-29T11:17:00.006+08:00

Front

Back

Interested in giving a HAND to HANDBALL in Singapore?
Help the ladies secure jerseys/equipment for our upcoming tournaments.
Send your queries to spl12345@gmail.com
Thank you.

19th April Temperature

2009-04-19T22:37:00.001+08:00

plenty of water k?
and rest well.

tuesday's training shouldnt be this hot.

19th April @ NUS SRC

2009-04-19T21:07:00.002+08:00

Attendance: 13

Present
Wong Shin Yee
Andrea Ng
Hannah Cheong
Ng Shilin
Neo Yixin
Christabelle Lim
Liow Wanyu
Choe Yi Ying
Amelia Siew
Tan Xue Ying
Sharon Ang
Daphne Ang
Brenda Er

Absent
Adele Lim (Family matters)
Tan Kai Hui (Church)
Stella See (grandmother birthday)
Trixie (Study)
Joanne Foo (Study)

Warm up - Collecting dragon balls, 2 rounds track
Stretch
Up down exercises
Side Hops

Explosiveness Drills 3 sets
- Over the partner 15
- Sit ups with overhead throw 15
- Durians drop 15
- Leg flicks 15
- Anywhere ball 15

Positional Shooting (50mins, didn't complete)
- 15 goals for primary position
- 20 goals for secondary position
- keepers rotate after 7 cycles.

Soccer handball game 15 mins.

Cool down
Stretch

14th April @ BHCC

2009-04-15T00:34:00.002+08:00

Attendance: 15

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

Absent
Adele Lim (?)
Tan Kai Hui (MC)
Daphne Ang (?)
Brenda Er (compassionate leave)

Warm up - Collecting dragon balls
Stretch
Up down exercises

4 corners, keepers warm up

Halfcourt reaction Fastbreaks
- Side by side
- Held back
- Bishi Bashi
- High knee lifts held back
- Superman

Fastbreak from a goal
- Timing of the 'winger' run relative to throw off whistle
- Center player to be aware of the throw off line
- Keeper to retrieve the goal and locate the center for a quick throw off
- Finish should be sharper and dependent on where keeper is standing

2X 1mins Game

PT: (3 Sets)
- Wheelbarrow half court
- Piggyback half court
- Bishi Bashi X 100 X 2 sets
- Boxing with 2 friends X 100 X 2 sets

Cool down
Stretch

2009-04-12T23:32:00.002+08:00

Okay,
All the fundraising 'ideas' are in this album... :)

When I have time, I'll upload them to the diary.
Too many... heh.

Photo Credits: April Hannah Cheong Chee Bongs.

12th April @ NUS SRC Track and Courts

2009-04-12T23:16:00.002+08:00

Attendance: 12

Present
Wong Shin Yee
Andrea Ng
Hannah Cheong (MC but present)
Ng Shilin
Neo Yixin
Christabelle Lim
Liow Wanyu
Choe Yi Ying
Adele Lim
Tan Kai Hui
Amelia Siew
Tan Xue Ying

Absent
Daphne Ang (Lesson Observations conservation)
Sharon Ang (project)
Stella See (project)
Trixie (project)
Joanne Foo (injured)
Brenda Er (rushing essay)

TRACK WORK
Warm up - 2 rounds around SRC track
Stretch
Up down exercises
Sprints (5 sets)
- Forwards
- Backwards
- Reaction
Dodging (2 sets)
- In Out of the line
- Fish market

COURTWORK aka Game warm up sequence

4 corners

Side-to passing (Keeper warmup)
Side-to shooting
45 degree shooting
Half court Fastbreak

2 X 15mins Game

PT: (2 Sets)
- 30 Dips
- 30 Step Ups
- 1 min Static

Cool down
Stretch

5th April - 2.4km run results

2009-04-12T22:02:00.000+08:00

Name (Timing min:ss)

Hannah Cheong (14:20)
Tan Xue Ying (14:50)
Andrea Ng (11:27)
Christabelle Lim (14:02)
Brenda Er (11:48)
Adele Lim (13:52)
Wong Shin Yee (13:47)
Daphne Ang (-)
Neo Yixin (14:02)
Siew Mun Teng (Sprained ankle)
Tan Kaihui (11:48)
Choe Yi Ying (13:19)
Ng Shilin (13:33)
Joanne Foo (-)
Stella See (-)
Trixie (-)
Sharon Ang (-)
Liow Wanyu (16:45)

*Note: We'll keep doing 2.4km runs till everyone gets a timing under their name

7th April @ BHCC

2009-04-07T23:56:00.005+08:00

Attendance: 10

Present
Wong Shin Yee
Andrea Ng
Hannah Cheong
Ng Shilin
Daphne Ang
Neo Yixin
Christabelle Lim
Liow Wanyu (MC but present)
Choe Yi Ying

Tan Kai Hui

Absent
Sharon Ang (project)
Stella See (project)
Tan Xue Ying (prepare for observation)
Trixie (sick)
Joanne Foo (injured)
Siew Mun Teng (injured)
Brenda Er (rushing essay)
Adele Lim (no reason given)

Warm up - knee slapping
Stretch

Updown exercises + figure 10 hopping + front front back back

4 corners

Side-to passing (Keeper warmup)
Side-to shooting

45 degree shooting
45 degree shooting + parallel run
45 degree shooting + parallel run + defender/fish
45 degree shooting + parallel run + defender/fish + pivot (without running winger)

3 v 2

Half court game (cos only one keeper):
- 4 v 4
- after a goal scored/keeper save, launch to defending team to bring the ball to the centre, and the attacking team becomes the defending team and vice versa
- first to 4 goals

PT:
- 5 x half court sprints
- 2 x 20 leg lifts
- 2 x 20 wheelbarrow pushups (partner holds the legs to knee level)

Cool down
Stretch

Team Improvement

2009-04-06T15:39:00.003+08:00

Hong Kong International Handball Championships 2009

Competition dates:
30 June 2009 to 5 July 2009

Venue:
Kowloon Park Sports Centre

Rules: For women, Single round robin will be adopted

Team Size:
20, 16 players (registered 14 each game) and 4 officials

Accommodation:
Board and lodging fee is and catering USD 90 Per person Per Day which covers from 29th June 2009 to 6 July 2009. Extra person is USD 120 Per person Per Day.

Deposit:
USD800 is required to pay with return of first entry reply slip. Upon arrival of the teams, we will refund/offset the deposit from the payment for board and lodging.

Schedule:

29th June (mon) - Team arrival and technical Meeting (MUST ATTEND)
30th June (tues) - Opening ceremony, game day 1 (MUST ATTEND)
1st July (wed) -game day 2
2nd July (thurs) - game day 3
3rd July (fri) - Rest day
4th July (sat) - Semi Finals
5th July (sun) - Finals, closing, farewell Dinner (MUST ATTEND)
6th July (mon) - Departure

5th April @ NUS SRC Outdoor and MPSH 6

2009-04-05T20:55:00.004+08:00

Attendance: 12

Andrea Ng
Adele Lim
Tan Kaihui
Brenda Er
Christabelle Lim
Neo Yixin
Wong Shin Yee
Daphne Ang
Siew Mun Teng
Tan Xueying
Hannah Cheong
Choe Yi Ying

Team meeting:
Stella See
Trixie
Sharon Ang
Joanne Foo
Ng Shilin

Outdoor court

Warm up - 20 passes
Stretch

Updown exercises + figure 10 hopping + front front back back

4 corners

Defense drills:
- high 5, jump high 5
- chest bump, shoulder bump
- body checks

Defense trio with a ball:
- 2 v 1, focus on defender checking at the right time and right position

MPSH 6 (cos of rain)

3 man wave with 2 defenders

3 man wave with 3 defenders + 1 pivot

Half court game:
- change attacking team after 5 goals
- change attacking team after 5 minutes

2.4km run - with timing

Cool down
Stretch

31st March @ BHCC

2009-04-01T00:52:00.004+08:00

Attendance: 11 + 1

Present
Andrea Ng
Ng Shilin
Hannah Cheong
Sharon Ang
Wong Shin Yee
Tan Xueying
Choe Yiying
Stella See
Amelia Siew
Christabelle Lim
Brenda Er

Liow Wanyu (MC but present)

Absent
Tan Kai Hui (Test)
Joanne Foo (Injury)
Daphne Ang (Work)
Marie (Homework)
Adele Lim
Neo Yixin (oversleep)
Trixie (fever)

Warm up: 30 passes, 15 with handball rules
Stretch
Updown exercises + figure 10 hopping + front front back back crazy dance steps

4 corners

Short to long distance Width passing 20s
- Keepers warm up

Keepers Shooting
- at face
- at legs
- at hands, above head
- at wings, bounce and direct
- Full squat, explosiveness of leap
- Top corner
- Lob at 4m line

Center throw off fast break
- focus on wingers' acceleration after whistle
- catching the ball on the center line.
- Fastbreak starts from keeper.

10mins/half game

PT ( 4 corners)
- 100 twinkle stars front
- 100 twinkle stars side
- 1 min static hold
- 30 push ups

Cool down
Stretch

29th March @ NUS SRC

2009-03-29T20:30:00.002+08:00

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

2009-03-25T17:08:00.001+08:00

24th March @ BHCC

2009-03-25T00:09:00.002+08:00

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

2009-03-22T21:16:00.003+08:00

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

2009-03-18T19:58:00.002+08:00

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

2009-03-17T15:52:00.004+08:00

15th March @ NUS SRC

2009-03-17T14:53:00.002+08:00

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.

2009-03-13T11:27:00.002+08:00

from straits times today.
13th March 2009

10th March @ BHCC

2009-03-11T19:13:00.003+08:00

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

2009-03-09T10:00:00.002+08:00

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

2009-03-04T00:04:00.002+08:00

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

2009-03-02T07:25:00.001+08:00

Help spread the news.

Download form and hand it in during the selections.

1st March @ NUS SRC

2009-03-01T20:37:00.002+08:00

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

2009-02-23T03:01:00.001+08:00

this was what we wanted to do today.

maybe we can try this next time too.

22nd Feb @ NUS MPSH 6

2009-02-22T21:19:00.002+08:00

Attendance: 11

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

Warm up - 20 passes

Stretch

Up and down exercises + indoor court drills + figure 10 hopping

Pair Defence
- Arms out stretch
- High 5
- Back to Back
- Alternate Checking

Group Defence
- Changing of gear
- Crossing over
- Backpeddling

Players - Monkey 2 x10, Monkey + clamp 1 X 10
Keeper - Over Dustbin 2X10

Falling shots (Mattress)
- Pivot
- Wing
- Keeper top corners dive

Cool Down
stretch

15 Feb @ NUS SRC Outdoor Courts

2009-02-15T21:01:00.002+08:00

Attendance:

Andrea Ng
Wong Shin Yee
Liow Wanyu
Choe Yi Ying

Warm up - up down 4 laps
Up down exercises:
- knee lifts
- butt kicks
- side steps
- left left, right right
- fake right, go left
- fake left, go right
Stretch

Ball handling exercises

45 degree shooting

Penalty shooting

Keeper Bombardment

Cool down
Stretch

getting to the indoor courts

2009-02-05T11:41:00.000+08:00

PESS Handball Carnival 8th Feb

2009-02-05T11:23:00.000+08:00

MATCH TIMINGS AND REFEREE ALLOCATIONS

Time	MPH
9am-10am	Sheares vs Torpedoes
10am-11am	RH vs Team SMU
11am-12noon	Sheares vs RH
12noon-1pm	NAT YOUTH vs Ai Zai
1pm-2pm	Torpedoes vs Team SMU
2pm-3pm	PPK vs NAT YOUTH
3pm-4pm	Sheares vs Team SMU
4pm-5pm	Ai Zai vs PPK
5pm-6pm	Torpedoes vs RH

1st Feb @ NUS SRC

2009-02-02T08:33:00.003+08:00

Attendance: 15

Ng Shilin
Andrea Ng
Hannah Cheong
Neo Yixin
Brenda Er
Stella See
Joanne Foo
Sharon Ang
Daphne Ang
Wong Shin Yee
Siew Mun Teng
Tan Kai HUi
Choe Yiying
Trixie

Rebecca Lin

Warm up - Handball Tag

Stretch

Up and down exercises + figure 10 hopping

2 lines Dodging with ball
- Fake Left go Right
- Fake Right go Left

4 corners

Alternate Shooting
+ Defender
+ Pivot

3 v 2 Game
- emphasis on creating the overload using the pivot.
- correct timing of fake
- accelerate when you have the ball. not before.

Full court Game 2 X 15mins

PT
Suicide X 2

Cool Down
stretch

February 14th - Celebrate Love With a Cause

2009-01-24T22:27:00.001+08:00

MGS Celebrates Love with a Cause. ♥
---------------------------
On Friday 13 February 2009, Dr William Tan, Neuroscientist and doctor, begins a marathon of a different kind in Methodist Girls' School. For 24 hours, he will pull a specially designed cart along the school's running track to raise funds for his favourite cause- cancer research to help the children of Singapore and Asia. At the same time, he has also pledged to donate some of the proceeds to MGS' Grow-a-Seed-Fund in support of students in need.

About the Beneficiary.
-----------------
In Singapore, more than 100 children are diagnosed with cancer every year, and the road to recovery is often long and painful. Dr Tan’s dearest wish is that these children are given the best treatment and the best quality of life.

In 2005, Dr Tan initiated a children cancer research fund to establish a Professorship in Pediatrics Oncology in NUS. He wanted to build a better world for children stricken with cancer and to provide care for these children. In 2007, Dr Tan completed seven marathons across seven continents in 27 days in his wheelchair to raise the funds needed for his cause.

About Dr. William Tan.
-----------------
A wheelchair athlete of international renown, Dr Tan has long been raising funds for organizations dedicated to helping those in need. In the process, he has set numerous records and found a place in the Guinness Book of Records for his wheelchair marathons.

How You Can Help.
--------------
Visitors and guests attending Love with a Cause, can accompany Dr Tan in his quest to raise funds. Children can ride in the cart pulled by Dr Tan and older visitors can choose to run or rollerblade alongside him for a stipulated donation. There will also be song dedications and sale of food and drinks, where proceeds will go towards children cancer research fund and MGS' Grow-a-Seed Fund.

Interested parties, sign up with me?
Can form teams to run as well. Run in the middle of the night. Support Support.

PESS Handball Carnival 2009

2009-01-24T21:37:00.002+08:00

hi all,
so far i have the following with positive responses (9+2).

andrea
sze lam
brenda
bee geok
lala
sharon
yixin
joanne
wanyu
luan
special guest player

so we'll be sending in a team for the PESS Handball carnival k.
Most probably under TEAM PPK.
any violent objections, please raise by Wednesday 28th Jan 0900hrs

Still rem haw?

2009-01-13T11:27:00.002+08:00

here are the pics.
sorry only got PPK Vs KRH
:)

11th Jan @ NUS SRC Outdoor Courts

2009-01-11T20:09:00.002+08:00

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

6th Jan at BHCC

2009-01-06T23:39:00.002+08:00

Attendance: 15

Andrea Ng
Brenda Er
Wong Shin Yee
Siew Mun Teng
Christabelle Lim
Stella See
Joanne Foo
Sharon Ang
Liow Wan Yu
Tan Kai Hui
Hannah Cheong
Daphne Ang
Ng Shilin
Tan Xue Ying
Adele Lim

Warm Up - Driving 8 laps
Stretch

Up and down drills
1. Knee Lifts
2. Butt Kicks
3. Side Steps
4. Left Left, Right Right
5. Fake Left, Go Right
6. Fake Right, Go Left

4 corners passing

Shots to warm up keeper

Fast Break (3 running lanes)
1) Shot at keeper, keeper launches fast break
2) Opponent shoots, loose ball to any lane, 2 other lanes run
3) Ball out of bounds, keeper or anyone nearer to ball throws in

Game - 10 min x 2

Keeper Bombardment

Cool down
Stretch

4th Jan @ NUS SRC

2009-01-04T21:52:00.002+08:00

Attendance: 11

Andrea Ng
Sharon Ang
Liow Wan Yu
Daphne Ang
Choe Yiying
Neo Yixin
Wong Shin Yee
Christabelle Lim
Stella See

Adele Lim

Warm Up - Virus!

Stretching

Games carnvial!
- Captain's ball
- Captain's ball with dribbling and bounce pass
- Netball with handball rules
- Touch rugby with handball ball
- Full court game 10mins X 2

Cool Down
Stretch

Official Logo Launch of SYOG 2010 at SMU

2009-01-01T21:02:00.002+08:00

HFS is invited to the Official Logo Launch of SYOG 2010 at SMU on 10 Jan 2009. We are encouraging all sports ppl to visit our booth for to learn more about handball and join our handball shooting try-outs from 2pm to 6pm. We are also looking for fun, energetic and vibrant volunteers to join our team, kindly register at our booth ^_^

30th Dec @ BHCC

2008-12-31T00:44:00.002+08:00

Attendance: 11

Andrea Ng
Sharon Ang
Liow Wan Yu
Tan Kai Hui
Hannah Cheong
Daphne Ang
Ng Shilin
Adele Lim
Choe Yiying
Grace Wong
Neo Yixin

Warm Up - Fanning 4 laps

Stretching

Up and down drills
1. Butt Kick
2. Knee lifts
3. Side Steps
4. Left Left, Right Right
5. Fake Left, go Right
6. Figure 10 single leg hop

Ball handling drills
1. Front to Back
2. Back to Front
3. Shoulder flick
4. Figure 8 legs
5. Ankles, waist, head
6. Bounce High, Catch Low
7. Toss up, catch with the back
8. Toss up, push up position, stand and catch
9. Toss up, sit down, stand and catch
10. Toss up, cartwheel, stand and catch

4 Corners passing

Side-to passing, keepers warm up

Shooting
- 45 degree shooting
- Side to shooting + 2nd option + parallel run + flying fish + flying decoy fish

Game
- 2 X 10mins

Exercise
Traffic Police; Forward= Sprint, Back=hands up, left = touch, right = jump
Push ups (20, 10, 5) X 3 sets

Cool Down
Stretch

28th December @ NUS SRC

2008-12-28T21:32:00.002+08:00

Attendance: 12

Siew Mun Teng
Sharon Ang
Brenda Er
Christabelle Lim
Andrea Ng
Liow Wan Yu
Tan Kai Hui
Hannah Cheong
Joanne Foo
Grace Wong
Choe Yiying
Tan XueYing

Warm Up - Handball Tag

Stretching

Up and down drills

Ball handling Up and Down
- Front to back
- Back to Front
- Around the waist, legs, head
- Shoulder toss
- Around the legs, crazy horse

4 Corners passing

9m Shooting
- direct pass to running shooter
- 2 man wall
- 2 man wall with 2 running options

Game
- 1 X 15mins

PT
- Sprints (width of court) X 5
- Static Hold (Front, Back, Side Side) 1 min X 2
- Push Ups (20, 10, 5) X 2

Cool Down
Stretch

14th December @ ITE EAST SIMEI

2008-12-14T21:27:00.003+08:00

Attendance: 15

Wong Shin Yee
Siew Mun Teng
Christabelle Lim
Andrea Ng
Liow Wan Yu
Tan Kai Hui
Hannah Cheong
Daphne Ang
Ng Shilin
Joanne Foo
Adele Lim
Choe Yiying

Candice Zhu
Tan Yan Yan
Grace Wong

Warm Up - Fanning 4 laps

Stretching

Up and down drills
1. Butt Kick
2. Knee lifts
3. Side Steps
4. Left Left, Right Right
5. Fake Left, go Right
6. Forward/shoulder Roll
7. Butt Slide
8. Penguin
9. Combo

4 Corners passing

Shooting
- 45 degree shooting
- Side to shooting + 2nd option + parallel run + flying fish + flying decoy fish
- Positional Shooting

Fastbreak
- 3 column. Wings and Center

Game
- 2 X 15mins

Cool Down
Stretch

This is what you see...

2008-12-12T23:25:00.005+08:00

This is what you see when you enter the business block.

See the red door on the right?

Take the lift to 3rd floor!

Come out of lift walk straight, you'll see the indoor sports centre.

Pretty court!

2008-12-12T23:16:00.001+08:00

Getting to ITE (EAST) Simei

Take a train to Tanah Merah.
Alight and head towards the exit that's on the Right. (towards Expo)
Take 31. 2 or 3 stops. (you will see ITE on your Right after the bus turns LEFT)
Alight, cross the bridge.

Head towards Business Block. Indoor Sports Courts B03-33

If you are lost. Call me.

See you On Sunday. Be there by 130pm.

love,
Coachie

Urgent

2008-12-10T21:50:00.004+08:00

Indoor Training at ITE SIMEI Sunday 14th December 1400 - 1700.

Please reply your attendance to your calling tree mother. By Friday. Thanks.

Venue: Multi purpose Sports Hall

Please come down in your red HFS shirt... if you don't have... better get it by Sunday then.

Thanks!

ps: TW coach coming in only 16th. So... if you... wanna take... L*ave... do it... for the 16th. ;)

9 Dec @ BHCC

2008-12-10T00:50:00.003+08:00

Attendance:

Wong Shin Yee
Siew Mun Teng
Christabelle Lim
Stella See
Andrea Ng
Brenda Er
Grace Wong
Liow Wan Yu
Tan Kai Hui
Neo Yixin
Hannah Cheong
Daphne Ang
Ng Shilin
Marie
Sharon Ang
Joanne Foo
Choe Yiying

Warm up - Driving 8 laps
Stretch

Up Down width Exercises:
- Knee Lifts, Butt Kicks, Side Steps, Left-Left-Right-Right
- Fake Left Go Right
- Fake Right Go Left

4 corners

Side-to passing, Keepers warm up
Side-to shooting
45 degree shooting
45 degree shooting with Screen by Pivot
45 degree shooting with Pivot-Pick and roll
45 degree shooting with parallel run

Game:
2 X 25 mins

PT = Suicide timing X # reps Per Set
1. Sit Ups X 20
2. Leg Lifts X 20
3. Push ups - Hands X20 , Knuckles X10 , Fingers X 5

1st set = 60 seconds, 40 reps
2nd set = 56 seconds, 28 reps

Cool down
Stretch

7th Dec @ NUS SRC OUTDOOR COURTS

2008-12-07T20:09:00.005+08:00

Attendance:
Wong Shin Yee
Siew Mun Teng
Christabelle Lim
Stella See
Andrea Ng
Brenda Er
Grace Wong
Liow Wan Yu
Tan Kai Hui
Tan Yan Yan
Neo Yixin
Hannah Cheong

Warm up -
Touch Handball
Stretch

Up Down width Exercises:
- Knee Lifts, Butt Kicks, Side Steps, Left-Left-Right-Right
- Fake Left Go Right
- Fake Right Go Left

4 corners

Side-to passing, Keepers warm up
Side-to shooting
Side-to shooting with 2nd option
45 degree shooting
45 degree shooting with parallel run

3 vs 2 - focus on defending pivot

Game:
2 X 15 mins

PT (3 sets each)
1. Sit Ups X 20
2. Leg Lifts X 20
3. Push ups - Hands X20 , Knuckles X10 , Fingers X 5

Cool down
Stretch

Wanna be like Sze Lam and Andrea?

2008-12-05T10:23:00.002+08:00

Wanna be like Sze Lam and Andrea?

Sign up Now

HFS handball invitational Tournament

2008-12-03T16:20:00.007+08:00

Hello Ladies,

HFS is inviting teams to play the league during the HAW. I believe this is a great opportunity for us to put to test our trainings for the past months. So... it is STRONGLY RECOMMENDED for all of us to take part in the league. Groupings are as follows:

(Part of) TEAM Temasek:
- Siew Mai, Christabelle, Shin.

(Part of) TEAM Eusoff:
- Gracie, Hannah, Kaihui

(Part of) TEAM Raffles:
- Sharon, Stella, Joanne

(Part of) TEAM KR:
- Brenda

TEAM PPK: PehPeh Killers aka Pok Pok Kay (team manager ah geok):
- Andrea, Sze Lam, Wanyu, XueYing, Daphne, Candice, Yan, Adele, Yixin

First name that appears = Contact person, aka captain who's responsible to get hold of the remaining members and/or get hold of more people (need not be national training squad, *hint hint* like me.... or friends from other clubs, chevron, BHCC, old friends with old bones or with ttsh health benefits). I'll send out the registration docs via yahoogroups. so please check your emails there.

any violent objections, text me.
arigato.

register by 10th dec!
$200 registration fee... cheap 4 fully rubberised indoor court!!

Handball Awareness Week

2008-12-03T00:50:00.004+08:00

HANDBALL AWARENESS WEEK (HAW)
13th to 21st DEC ITE EAST SIMEI

Saturday 13th
1500 - 1800: Youth Squad Indoor Training Session (Tentative)

Monday 15th
0900 - 1130: Youth Squad Training with TW Coach
1130 - 1330: Lunch
1400 - 1630: Youth Squad Training with TW Coach
1700 - 1900: Dinner / Wash Up
1915 - 2100: Youth Squad Classroom session

Tuesday 16th:
0900 - 1130: Youth Squad Training with TW Coach
1130 - 1330: Lunch
1400 - 1630: Youth Squad Training with TW Coach
1700 - 1900: Dinner / Wash Up
1915 - 2100: Youth Squad Classroom session

Wednesday 17th:
0900 - 1130: Youth Squad Training Session
1800 - 2200: HFS Hball League Prelims

Thursday 18th:
1430 - 1730: Youth Squad Friendly Game (tentative)
1800 - 2200: HFS Hball League Prelims

Friday 19th:
0830 - 1130: Training Slot with TW Coach
1130 - 1300: Lunch
1300 - 1500: Training Slot with TW Coach
1530 - 1730: Training Slot with TW Coach
1800 - 2200: HFS Hball League Prelims

Saturday 20th:
0900 - 1130: Youth Squad Indoor Training Session (tentative)
1800 - 2200: HFS Hball League Semis

Sunday 21st:
1800 - 2200: HFS Hball League Finals.

Anything red means Ladies team is welcome to join in.
I understand that most of you will be either working or training for your IHG tournament. But see this as an opportunity to latch on to the great TW coach? Surely it will be useful and plus it's ITE SIMEI... fully rubberized courts.
So do let me know on Sunday if you are interested to join in the trainings and which days.

Street Handball Tournament Pictures!

2008-12-01T01:41:00.005+08:00

Sunday 30th Nov @ Ulu Pandan CC

2008-12-01T00:49:00.000+08:00

A BIG Thank you to all the mento's that came down to help out with the event.
Feedback from the commitee was that it was very successful because of the strong support and help we got from you ladies.

So... once again. ...

Thank you.
For showing the kids why we are love to play handball.

:)

2008-11-26T13:22:00.003+08:00

For this sunday...

Please read up on the rules for street handball here.

Attendees so far:
Eddie
Yixin
Wanyu
Adele
Yiying
Shin
Andrea
Shilin
Candice
Poods
Daphne

People replied No:
Joanne
Stella
Sharon
Gracie
Brenda
Hannah
Kaihui
Christabelle
Amelia

23rd Nov @ NUS SRC OUTDOOR COURTS

2008-11-24T10:43:00.003+08:00

Attendance:

Wong Shin Ye
Siew Mun Teng
Christabelle
Joanne Foo
Liow Wan Yu
Tan Xue Ying
Daphne Ang
Choe Yiying
Neo Yixin
Candice ZHU

Adele Lim

Warm up - Fanning 2 X 4 laps
Stretch
4 corners
4 SUPER BIG Corners
Throw in intercept

FASTBREAKS
1. By yourself 10 laps
2. With a defender chasing 6 laps
3. Center Launch 5 laps

PT By the PT MISTRESS Geok (3 sets each)
1. Sit Ups X 20
2. Leg Lifts X 20
3. Push ups - Hands X20 , Knuckles X10 , Fingers X 5
4. Back to Back squats X20

Cool down
Stretch

Sunday 16th Nov @ NUS SRC Outdoor courts

2008-11-16T21:07:00.002+08:00

Attendance:

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

Tan Kai Hui

Warm up - Fanning 2 X 4 laps
Stretch
4 corners
4 corners + Shooting

Side-to Passing, Keepers warm up
Side-to shooting
Side-to shooting with 2nd option
45 degree shooting with parallel 45 degree shooting
45 degree shooting with parallel 45 degree shooting and Flying Fish

Game - 2 X 20 mins

Keeper Barrage Shots
Penalty 2 rounds each Keeper.

Cool down
Stretch

9th Nov @ NUS MPSH 6

2008-11-10T07:53:00.000+08:00

Attendance:

Stella See
Brenda Er
Tan Kai Hui
Andrea Ng
Grace Wong
Liow Wan Yu
Daphne Ang
Siew Mun Teng
Sharon Ang
Tan Xue Ying
Edwina Shaddick
Wong Shin Ye
Neo Yixin
Christabelle
Adele Lim
Choe Yiying

Warm up - Driving 8 Laps
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
- Fake Left Go Right, Butt slide combo with ball
- Fake Left Go Right, Penguin with ball

4 corners passing
4 corners passing with shot

6-9m defense drills
- jump with a high 5
- jump with a high 5 push
- jump with a shoulder bump
- jump with chest bump
- checking

Full court defense drills
- one v one shadowing
- one v one shadowing with option to intercept
- one v one shadowing with options to intercept and/or clamp

Monkey + Clamp

3 v 2
- sharing of pivot

Beeping runs
- Up, down, left, right
- Up - lie chest down, down - sit
- Up - lie chest down, down - sit, left - touch, right - jump

Beeping cool down
Stretch

4th Nov @ BHCC

2008-11-05T09:52:00.002+08:00

Attendance:

Andrea Ng
Grace Wong
Liow Wan Yu
Daphne Ang
Siew Mun Teng
Tan Xue Ying
Wong Shin Ye
Candice Zhu
Neo Yixin
Tan Yan Yan
Adele Lim
Ng Shilin
Brenda Er
Hannah Cheong
Choe Yiying

Warm up - Fanning 4 X 2
Stretch

4 corners passing

Side-to passing;
keepers' drills

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

Game 2 X 15

Traffic Police
- Up, Down, Left Right
- Up, Down, Right Left
- Up touch, Down Touch, Right Touch, Left Touch
- Up Touch, Down Jump, Right Touch, Left Jump

Beep cool down run
Stretch

Sun 2nd Nov @ NUS MPSH6

2008-11-02T23:25:00.000+08:00

Attendance:

Stella See
Hannah Cheong
Andrea Ng
Grace Wong
Liow Wan Yu
Daphne Ang
Siew Mun Teng
Sharon Ang
Tan Xue Ying
Edwina Shaddick
Neo Yixin
Candice Zhu
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

Reaction receives 3 X 20
- partner throw against the wall. player retrieves

20s passes
- chest, bounce, side, long

Side-to passing; keeper drills

45 Deg Shooting
Side-to shooting
Side-to to 2nd option shooting
Side-to to opposite 2nd man shooting
Side-to to opposite 2nd man shooting and/or flying fish

Passing game

Cool down run
Stretch

Selection Results

2008-11-02T19:58:00.003+08:00

Handball Federation (Singapore) National Team

1. Liow Wanyu (GK)
2. Hannah Cheong Li Juan (GK)
3. Tan Xue Ying (GK)
4. Candice Zhu Yanli (C)
5. Daphne Ang Li Wen (C)
6. Andrea Ng Li Ling (LB)
7. Neo Yixin (LB)
8. Edwina Shaddick (LB)
9. Ng Shi Lin (RB)
10. Joanne Foo Ying Hui (RB)
11. Christabelle Lim (RB)
12. Amelia Siew Mun Teng (RW)
13. Tan Kai Hui (RW)
14. Adele Lim Shu En (RW)
15. Brenda Er Shi Rui (LW)
16. Stella See Soon Fang(LW)
17. Sharon Ang Mei Ling(LW)
18. Tan Yan Yan (P)
19. Wong Shin Yee (P)
20. Grace Wong Miao'En (P)

26th October @ NUS MPSH 6

2008-10-26T21:20:00.002+08:00

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

2008-10-19T22:01:00.005+08:00

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

2008-10-12T21:14:00.003+08:00

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

2008-10-08T01:03:00.002+08:00

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

2008-10-05T22:50:00.002+08:00

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

Beep test results 28th Sept

2008-09-29T00:06:00.004+08:00

Name	Position	28/09, 12/10
Candice Zhu	Center	7.10
Aileen Tan	Center	- ,6.10
Tan Siqing	Center	-
Hannah Cheong	Keeper	9.05
Liow Wan Yu	Keeper	8.06
Tan Xue Ying	Keeper	8.05
Andrea Ng	LB	12.05
Edwina Shaddick	LB	7.07
Christabelle	LB	-
Brenda Er	LW	12.05
Sharon Ang	LW	10.09
Tay Sue Jean	LW	9.10
Stella See	LW	9.08
Vanessa Chang	LW	9.03
Koo Ching Har	LW	6.08
Adele Lim	LW	- , 7.3
Grace Wong	Post	10.11
Tan Yan Yan	Post	10.08
Wong Shin Ye	Post	9.05
Ng Shi Lin	RB	10.01
Daphne Ang	RB	9.02
Neo Yixin	RB	-
Amelia Siew	RW	12.09
Tan Kai Hui	RW	11.07
Joanne Foo	RW	9.01

October 4th - Coaching Manual Familiarization Course

2008-09-28T21:22:00.003+08:00

Hi Ladies,

This is an announcement from HFS - Coaching department.
There is a Coaching Manual Familiarization course on 4th October held at BHCC. This course is open to all C level coaches and national squad players.

Why attend?

1. Because you'll get the opportunity to go out and coach schools with the HFS HOPS (Handball Outreach Programme - Schools) and get PAID while doing it.
2. Because you'll get to help out Adele who's our HOPS officer. We've got alot of schools interested but may not have enough manpower to sell handball to them.
3. Because you'll get to experience the joy of teaching the game you love to the kids.

So, I'll forward the mail from HFS (once I have it). Read it. And reply to me if you are interested in making some quick bucks doing something that you love.

Thanks!
And everybody 加油！

Sunday 28th Sept @ NUS MPSH 6

2008-09-28T21:10:00.003+08:00

Attendance:

Wong Shin Ye
Siew Mun Teng
Joanne Foo
Stella See
Andrea Ng
Tan Yan Yan
Grace Wong
Tan Kai Hui
Liow Wan Yu
Koo Ching Har
Hannah Cheong
Daphne Ang
Ng Shilin
Vanessa Chang
Candice Zhu
Edwina Shaddick
Tay Sue Jean

Tan Xue Ying
Brenda Er
Sharon Ang

Warm up - 8 Rounds
Stretch

Up Down width Exercises:
- Knee Lifts, Butt Kicks, Side Steps, Left-Left-Right-Right
- Forward Roll, Backward Roll
- Penguin, Butt slide
- Wheel Barrow, Piggyback
- Partners face off, push each other back to own line
- Partners resistance running

4 corners
* 100 chest passes for bad passes and handling
* 20 times of Left to Right Ball Handling.

Side-to Passing, Keepers warm up

45 Degree Shooting - With falling shots
Side-to shooting - With falling shots

Positional shooting (with falling shots)
- Wingers, shoot off a feed from neighbouring 2nd man.
- Pivots, shoot off a feed from center

6m to 9m exercises
- Body Checking
- Chest Bump
- Shoulder Bump
- Body Checking with 闪切

Beep Test

Cool down
Stretch

Tuesday 23rd Sept 2008 @ BHCC

2008-09-23T22:26:00.002+08:00

Attendance:

Wong Shin Ye
Siew Mun Teng
Christabelle
Joanne Foo
Stella See
Andrea Ng
Tan Yan Yan
Aileen Tan
Brenda Err
Grace Wong
Tan Kai Hui
Liow Wan Yu
Koo Ching Har
Hannah Cheong
Sharon Ang
Tan Si Qing

Neo Yixin
Tan Xue Ying
Daphne Ang
Ng Shilin

Warm up - Driving 8 laps
Stretch
4 corners
Side-to Passing, Keepers warm up

Fastbreaks
- Two lanes. Direct FB
- Coach attempts shot at keeper. keeper picks up and launch to players.
- Keeper picks up and launch to center/pivot/2nd man.

Positional shooting
- Wingers and 2nd man: all shoot off a feed from the person on the right.
- Centers and Pivots:

Center to pivot, pivot back to center but blocks out the defender. center takes 9m shot.
Center to pivot, pivot back to center but drifts into space. center fakes 9m shot and passes to pivot.

Game - 2 X 15 mins
Physical training - 5 stations
* 20 Situps
* 20 pushups
* 20 perpees
* 20 square hops
* 1min high knee lifts

Cool down
Stretch

Sunday 21st Sept 2008 @ NUS

2008-09-21T22:00:00.003+08:00

Attendance:

Wong Shin Ye
Daphne Ang
Siew Mun Ting
Christabelle Lim
Joanne Foo
Stella See
Neo Yixin
Tan Xue Ying
Andrea Ng
Tan Yan Yan
Aileen Tan
Brenda Err
Ng Shilin
Candice Zhu
Grace Wong
Tan Kai Hui
Liow Wan Yu
Tay Suejean
Hannah Cheong

Vanessa Chang

Warm Up - 8 rounds
Stretching
4 corners - increase from 1 to 3 balls
side-to passing - Keeper warm ups
side-to shooting + 2nd pass to feeder
45 degrees shooting + 闪切
alternate 45 degree shooting + 1 defender, + 3 defenders and 1 pivot

Game: 2X 15mins

Cool down
Stretch

Applicants for National Squad Sept 08 (27)

2008-09-20T17:06:00.003+08:00

Lin Hui Zhi Rebecca; LB, RB, C

Ang Mei Ling Sharon; LW, RW
Liow Wanyu; Keeper
Tan Xue Ying; Keeper
Tan Yan Yan; Pivot, LB, RB
Neo Yixin; LB, RB
Wong Shin Yee; Pivot, LB, RB, C
Siew Mun Teng Amelia; RW
See Soon Fang Stella; LW
Tay Sue Jean; LW, LB, RB
Vanessa Chang Yuning; LW
Cheong Li Juan Hannah; Keeper
Joanne Foo Ying Hui; RW, RB
Tan Kai Hui; RW
Tan Si Qing; C, RB, LB, Pivot
Ng Shilin; RB, LB, RW
Christabelle Lim; LB, LW
Koo Ching Har; LW
Choe Yi Ying; LW
Ang Li Wen Daphne; LB, RB, C
Wong Miao'En Grace; Pivot, LW, RW
Adele Lim Shu-En; LW, RW
Tan Shu Li Aileen; C
Ng Li Ling Andrea; LB, LW
Er Shi Rui; LW
Zhu Yanli Candice; C, LB, RB

Edwina Shaddick; LB, Pivot, RB