8th March @ JWSH

Forward dribble x2
backward dribble x2
Side dribble x2
wrist to wrist overhead x2
wrist flick behind back x2
Toss from back to front x2
throw up sit down stand up and catch x2
throw and turn 360 degree x2
throw up and roll x2

overhead close pair passing x10
overhead far pair passing x10
side pair passing x10
Pass and back paddle in groups of 4
run forward and pass in group of 6

Pair cutting- left right left
right left right
left right left bounce left right left
Cut and shoot- ''
*** Elbow higher than Shoulder, Hang time = Time to see where keeper is going then slot the ball in. Hand lift high = Choice of bounce shot. Chicken wing = limited shots, only top corners***

Overhead passing down the court in pairs and shoot x2
Side passing down the court in pairs and shoot x2
Crossing down the court in pairs and shoot x2

2 man fastbreak (winger and second)
- Coach release ball, winger run. second go for rebound and stagger the run.

1 leg squat X10 2sets
Finger push up x20 (can do at home OTOT)

Cool down

Thanks Eugene for the training update.
Ps: Rem no more water on the floor.

4th March @ JWSH

-warm up with arm movements

-game of touch and go

-dribble around the 6 metre D

-dribbling of the ball on the length of the court

-side arms passing on both sides

-normal upper arm pass facing the goal posts

-face to face fast pass.

Jump shot passing

-6 steps ball movements

-cross passing from both quarter back positions

-face to face running along normal upper hand pass

-face to face running along one hand push pass

-face to face alley passing

-chasing of the ball on the length of the court with coach [not allowing the ball to pass the 6 metre line]

-free fall breaking forward roll along the length of the court

-free fall penguin movement[knees up, stick out stomach and use your hands to propel u forawrd]

-free fall back slide and backward roll

-jog two slow rounds for cool down

-cooling down exercises

Things to take note from coaches:
- try to recall all the movements done for past trainings. Try it on a daily basis.
- Score board need not be taken out
- Someone buys the packet of ice ($3 pack from 7e), pass receipt to Coach to claim.

Thanks jason, for the update.

2nd March @ JWSH

Warm up

Up Down exercises:
- Swinging of arm with ball
- Wrist flick (Right-Left-Right)
- Galloping with ball under leg
- Zig Zag Movement
- Outstretched hand w ball, alternate leg kicking
- Same Hand Same leg
- Dribbling (fwd, back and side step): Focus on pushing ball forward not downwards

Drills
- 3 person passing. Pass and backpaddle, Ball draw back, face outwards. Open up fingers to catch, absorb shock of ball by bringing hand in close to chest. Fingers, not Palm)
- Facing goalpost and passing off to team mate at 10m. (2nd to 2nd: Ball flick using wrist and thumb to push off, not elbow, lower your cg)
- Crossing: L shape run. Cut into the side gap of defender. Start run when friend in front has taken her 2nd step. Ball should be passed ahead of the person, not at the person

In Pairs:
- Fake L go R: Left, drifting to right should be parallel and then cut forward. 90 deg. go behind the defender for a shot.
- Fake L go R: For 9m shot. Aim to jump upwards, not forwards. Ball facing outwards, elbow higher than shoulder, wrist flick.

Around the court Pairwork
- Quick consecutive near passes. Pass and Go
- Crosses
- One front one back, front person alternate turning L to R. L, catch, return, twist, R, catch, return, twist.
- Face each other, push pass
- Zig Zag. Put ball down, pick up and pass quickly.

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

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