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

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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