Camp details 28th to 31st dec

Monday 28th Dec RED HFS SHIRT
0830 - 0900: Reporting at SYOG
0900 - 1200: Mental skills training (MST) 1
1200 - 1300: Lunch
1300 - 1600: MST 2
1600 - 1630: Journey to Ngee Ann poly
1630 - 1900: Team Building 1 at Camp David
1900 - 1930: Clean up, dismissal

Tuesday 29th Dec I LOVE HANDBALL SHIRT
0830 - 0900: Reporting at SYOG
0900 - 1200: Mental skills training (MST) 3 @ S2010 Hall
1200 - 1300: Lunch
1300 - 1600: MST 4 @ SYOG Court
1600 - 1900: Handball Training 1 @ SYOG Court
1900 - 1930: Clean up, dismissal

Wednesday 30th Dec WHITE HFS SHIRT
0830 - 0900: Reporting at SYOG
0900 - 1200: Champions talk with Mr C Kunalan
1200 - 1300: Lunch
1300 - 1600: Team Building 2
1600 - 1900: Handball Training 1 @ SYOG court
1900 - 1930: Clean up, dismissal

Thursday 31st Dec RED HFS SHIRT
0830 - 0900: Reporting at SYOG
0900 - 1200: Handball Training 2 @ SYOG Court
1200 - 1300: Lunch
1300 - 1330: Journey to City Beach Resorts
1330 - 1600: Orienteering
1600 - 1900: BBQ - New year Celebrations
1900 - 1930: Clean up, dismissal

211209 beep test

test results
pritpal - lvl 11-12 (predicted VO2max 53.789)
Wenwei - lvl 9-1 (predicted VO2max 43.657)
Jonathan Lian - lvl 11-3 (predicted VO2max 51.142)
Zi Liang - lvl 6-1 (predicted VO2max 33.320)
Jeckie - lvl 9-1 (predicted VO2max 43.657)
Zahin - lvl 9-11 (predicted VO2max 46.832)
Jonathan Tham - lvl 10-9 (predicted VO2max 49.548)
Wilmer - lvl 11-4 (predicted VO2max 51.436)
Ashton - lvl 7-1 (predicted VO2max 36.764)
Chanraj - lvl 7-7 (predicted VO2max 38.834)
Eugene Foo - lvl 13-1 (predicted VO2max 57.454)
Clement - lvl 11-3 (predicted VO2max 51.142)
Qi Ming - lvl 12-1 (predicted VO2max 54.003)
Jing Li - lvl 8-3 (predicted VO2max 40.871)
Kit Heng - lvl 7-10 (predicted VO2max 39.868)
Hafiz - lvl 9-9 (predicted VO2max 46.197)
Vinoth - lvl 11-7 (predicted VO2max 52.319)
Jason Tan - lvl 10-5 (predicted VO2max 48.326)
Ervin - lvl 12-1 (predicted VO2max 54.003)
Izzat - lvl 10-7 (predicted VO2max 48.937)
Abdillah - lvl 10-1 (predicted VO2max 47.105)
Oscar - Nil

Upper Body Strength Training

-Bench Press
- Lats pulldown

getting to syogoc

1 Kay Siang Road
Singapore 248922

121209 cycle @ ECP

attendance:
alistair
jonathan lian
izzat
zi liang
chan raj

2 hours cycling @ ECP

10 dec 09- plyometrics training

attendance:
jonathan lian
pritpal
hafiz
alistair
zi liang
clement
ashton

-warm up run
-stretching
-dynamic warm up/plyometrics
. walking quart stretch
. walking gluteus stretch
. walking groin stretch
. walking hamstring stretch

. walking lunges
. side hop
. crab walk
. walking side lunges
. hop jog
. high knee
. short sprint

. frog jump
. single leg hop
. side jump1
. side jump2
. single leg side jump

- callistenics
. squat jump
. push up
. split squat jump
. tuck jump
. burpees

-recovery run
- cool down

ECP run 051209

attendance:

jonathan lian

pritpal

hafiz

zi liang

chanraj

alistair

-warm up

-6 km run

-callisthenic

. incline push up

. decline push up

. push up

. bridge

-cool down

30 Nov 09 training @ CCAB

Attendance:
ervin
vinoth
jason tan
eugene
chanraj
alistair
zhiliang
wilmer
oscar
izzat
alvin low
jeckie
janathan lian
kit hong
clement choong
abdillah
ashton
johner
pritpal
zahin

-Stretching
-dynamic warm up
. walking hamstring stretch
. walking quartz stretch
. side walk
. side hop
. hop job
. walking lunges
. short sprint ( front/back)

-Interval training
. 400m x 4
rest ratio 1:1

. 80m short sprint

-callisthenic training
. chin up
. push up
. crunches
. squat jump
. side plank
. plank

- court play

- cool down

google maps to 海山高中

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28th Nov @ ECP

Trainer: Keith

Attendance: 14

jonathan lian
jason tan
alistair
izzat
vinoth
johner tham
jeckie
wilmer
ervin
ashton
ziliang
chanraj
kit hong
abdul hadi

6km run ( with sprint)

callisthenic:
push up
quats
laterall raise

cool down

25th Nov 2009

Trainer: Qinghuan

1. Ten Passes Game
String 10 passes in a row
Turn-overs:
-Drop ball
-Out of bounds
-Intercepted
-3 seconds
-Three Defensive tie-ups
First team to 10 points win.

2. Set Shot
Players shoot in succession from LW to RW.
Wait for GK to recover before next shot.

3. Wing Shooting
Alternate wing shooting at LW and RW.
GK to reposition before next shot.
Protect short corner.

4. Crossing
CB attack towards LB.
LB fakes towards LW.
LB runs behind CB.
CB passes to LB as path crosses.
LB looks for open shot.

5. Wave Shooting
Alternate wing shooting at LW and RW.
GK to reposition before next shot.
Protect short corner.

6. Defense 6-9 metres
ATT1 raise up shooting hand,
DEF rushes out to check ATT, retreats.
ATT2 raises shooting hand, DEF rushes out, checks, retreat. Rep.

7.Triangle Defense

8. 2 vs. 1(Pivot)
Run at DF who is marking the PT.
PT to run away from position.
ATT to shoot or pass to PT, depending what DF does.

9. 2 vs. 1 Crossing
CB attack towards LB.
LB fakes towards LW.
LB runs behind CB.
CB to decide if he is to pass to
LB as path crosses.
LB looks for open shot.
Pick & Roll

231109 @ ITE (gym)

Trainer: Keith

Attendance: 17

pritpal
oscar
alvin low
jonathan lian
wen wei
abdillah
noorhafi
jason tan
alistair
eugene foo
clement choong
izzat
vinoth
johner tham
jeckie
wilmer
ervin

1. stretching
2. 10 min warm up run
3. dynamic warm up
-walking quartz stretch
-walking glutes stretch
- walking groin stretch
- walking hamstrings stretch

-side walk
-walking lunges
-side hop
-lateral lunges
- crab walk

-sprint
-hop jog
-alt hand leg twist
- high knee

4. weight training
- dumb bell dead lift
- bench press
- lats pull down
- squats
- pull over

5. cool down

18th Nov @ BHCC

Trainer: Qinghuan

1. Secondary Fast-Break Drill: 3 vs. 2
Goal : Do not drop ball. Score.
Check : Short, quick passes. Coordinate movements tactically.
To increase difficulty: Defense plays 100 %.
Transition: Fast Break & Quick Retreat


2. Quick Retreat / Fast Break
Goal : First team to 10 points.
Check : Wings break quickly. GK decides short/long passes quickly. Keep pressure on defenders – be tactical
To increase difficulty: Play 5 vs. 5.
Transition: Fast Break & Quick Retreat