Gym Programme

Hi Boys,

I am sure Coach Peiluan have told you to complete at least 2 gym sessions a week. You can do it either in your school gym or at Sports Council's Gym at Kallang. Pls follow the programme for each session. You will be required to do 3-4 sets of all 12 exercises focusing on the various muscles stated. An example of exercise is given next to each muscle group. If your gym has the machine to do the muscle indicated, you can use the machine instead of using free weights.

Upper Arm
1 Biceps - Barbell or dumbbell curl,
2 Triceps - Tricep Extension
3 Deltoid - Shoulder Press

Lower Arm
4 Wrist flexors - Wrist Curls

Body
5 Chest - Bench Press
6Lats - Cable Pull down
7 Lower Back - Back extension machine
8 Hip Exercise - Full Squat or dead lift
9 Abdominal - Crunches

Legs
10 Thigh - Leg Press
11 Calf - Calf raise on leg press
12 Hamstring - Hamstring curl

To ensure building muscles at the fastest rate, do 85-90% of 1RM for 6-8 reps.
Perform at 3-4 sets with a rest of 2 - 3 minutes for each workout on a muscle group
(1RM is the maximum amount of weight that an individual can lift only once.)

HFS Boys Team (Gold)

Arun Vinoth
Tow Wen Wei
Jason Tan
Wilmer Tay
Chanraj Singh
Izzat Siraj
Pritpal Singh
Ervin Sethi
Oscar Ooi
Zahin
Eugene Foo
Alvin Low
Jeckie Chia
Koh Jing Li
Clement Choong
Ryan Goh

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.

March Training schedule

Monday 15th March
1400 - 1700: Training at CCAB (ALL)
1700 - 1800: Dinner
1800 - 2030: Training @ CCAB (Boys)

Tuesday 16th March
1400 - 1700: Weights Training @ JWSH ClubFitt (ALL)
1700 - 1830: Dinner
1900 - 2100: Training @ JWSH (Girls)

Wednesday 17th March
0900 - 1200: Training @ JWSH (ALL)
1200 - 1330: Lunch
1400 - 1700: Video Session @ JWSH (ALL)
1700 - 1830: Dinner
1900 - 2100: Training @ JWSH (BOYS)

Thursday 18th March
1400 - 1700: Weights Training @ JWSH ClubFitt (ALL)
1700 - 1830: Dinner
1900 - 2100: Training @ JWSH (Boys)

Friday 19th march
0900 - 1200: Training @ JWSH (ALL)
1200 - 1330: Lunch
1400 - 1700: Video Session @ JWSH (ALL)
1700 - 1830: Dinner
1900 - 2100: Training @ JWSH (Girls)

Saturday 20th March
0900 - 1100: Training @ SENTOSA (BOYS)
1100 - 1230: Lunch
1300 - 1600: Friendly Game Vs LFS (GIRLS)

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

NIE Handball Carnival 2010

Meet at 715 am at NIE Multi Purpose Hall. (above the swimming pool)

Look up street directory on how to go there.

You can take bus 199 from Boon Lay MRT and stop at bus stop after tennis court.

For those who havent given me your jerseys, bring all 3 jerseys on that day.

The players selected to play this sunday are:
1) Izzat
2) Alvin
3) Wilmer
4) Clement
5) Abdillah
6) Pritpal
7) Jason
8) Vinoth
9) Wenwei
10) Oscar
11) Johner
12) Ervin
13) Jahin
14) Jingli

Dont be late! The first game is at 8 am. We need sufficient time to warm up.