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

7th April @ BHCC

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

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

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

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