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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

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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