SHBCC Schedule

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

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

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

Fund raising shirts

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

plenty of water k?
and rest well.

tuesday's training shouldnt be this hot.

19th April @ NUS SRC

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

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

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

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

• 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