Training on Thursday 13 Nov 2008

today raining. so match cancelled. did track work.

started with 10 rounds warm up run. then intervals. 4X400m, 75s, 90s rest. 5X300m, 60s, 90s rest. 6X200m, 40s, 90s rest (not quite sure abt the correct rest times though). then 3 rounds cool down. then 3 reps of 15 push up, 20 sit up. end of training.

God Bless.

injuries - fabien, zeyan, rafi

Quote of the day

ok brother! today it's going to be (points to self) you, or (points to zeyan) me!

- fu chengwei, fashionista

Training on Thursday 06 Nov 2008

today was a record attendance in training. somemore got 6 keepers. started off with 3-man-full-field-overlapping-cross-and-finishing drill. did on both flanks. after that played half field 7v7. resting group would then do interval runs around the field (measured at 300m). first round was 2x300m 65s. next was 1x600m 165s. then was 1x300m 65s, 1x300m 90s. next was 1x300 65s. then we did a variation. taking one lap to be running from one corner flag, to the corner flag at the other half, and running back (measured at 200m), we did 3x200m 45s. all this while, each round would be separated by the two-side 7v7. then did 3 sets of 20 sit up, 15 push up. one round around the field cool down. end of training.

God Bless.

injuries - fabien, zeyan (non-basketballer), vincent, rafi.

conversation of the day

mayank: what's the muscle that controls your piss and shit
weisong: what?
mayank: what's the muscle that controls your piss and shit
weisong: how to spell 'piss'?
mayank: P-I-S-S lah!
weisong: ORH... say 'pee' lah...

mayank: so what's the muscle that controls your piss and shit
weisong: bladder.
mayank: that's an organ lah! hahahaha!!!

mayank: ok lah. ask me an engineering question. then you can make fun of me.

Training on Monday 03 Nov 2008

started off with 2 laps around the field warm up. then 5 reps uncle plyometrics. then coach took us for some crossing training. keeper will throw the ball to the flank, player runs down and crosses for the other keeper to catch. this occured simultaneously on both flanks. after this, the drill expanded to include a finisher as well, who would then become the crosser. again this happened simultaneously on both flanks. after that, we played 2v2 half field. this then progressed to a 4v4. after which we went back to uncle sam for 5 reps of shuttle run with medicine ball and shot put interchange, followed by 6 reps half field sprints. 2 laps cool down around the field. end of training.

God Bless

injuries - zeyan, rafi, anand, fabien, vincent.