This is goodbye.... ?

what a journey this has been. four years of training - that's what it's taken for us to reach this stage. we could never have done it without the experiences of past years, nor the dedication of the subs. victory cannot be tasted without training, and training cannot be completed without the numbers. this year is as much yours as it is anybody and everybody else's. stand tall, and be proud of it.

anyone wants to maintain this blog? if not, it shall die a magnificent death, at the height of its glories.

nus 1 - nyp 0

what a trip.

Training on Thursday 02 April 2009

today's training was monumental for some of us - it's the last time we'd ever train on NUS grounds. these past four years have been a whack. thanks to all, past and present. umar, luke, faizal, nasir, kaisiang, junhao, jiahao, mook seng, tong, huimin, just to name a few.

started off with some shuttle runs. 3 reps. then played possession football, but you can only be tackled by your marker. there was shooting training going on simultaneously on the other half of the field for 2-3 players at a time. did a couple of sprinting drills - from centre line run to any painted spot on the field and jog back. your partner has to run where you run. each one gets 3 times, so total 6 reps. then lastly we played 2 side for about 15 minutes. end of training.

Training on Saturday 21 March 2009

started out with 2 rounds around the field, and 2 rounds with medicine ball fartlek. then we did 5 sets of plyometrics. then we split into 2 groups. one group played 2 sides in a small area with 2 goals each, while the other group would practice crossing and finishing, or simply finishing. then we played 1v1 dog and bone, whole field. super duper fun i tell you. end of training.

Training on Tuesday, 17 March 2009

started with 2 rounds around the field, then 2 rounds of fartlek with medicine ball. then 5 sets of plyometrics. then a combination of ball passing/leg running/ball throwing zigzag run drills. then we 2 sides, half field but breadth-wise, 5v5. the the third team acts as neutral players for only one team, i.e. every team gets a chance to be against a 'stronger' opposition. then we did some combination play starting from half field, ending with crossing and finishing. end of training.

cock of the day has to go to ANAND. while coach was busy trying to collect all the balls in one spot, the kuku fella took one ball and blasted it goalwards. coach stared at him in shock, and said, "you think you striker is it?" bluekz!

Training on Saturday 14 March 2009

today we trained solid from 0839hrs to 1100hrs. don't waste the $150/hour field at RP. started with 2 rounds around the field. then 5 sets plyometrics. then 7v7 full field. then practised some long passing. then did combination drills down the L/R flanks, practise finishing. then did 10Xpenalty box. then back to 7v7. then 15Xpenalty box. then 6v6. then 15Xpenalty box. then we practised 'specialty'. end of training.

Training on Thursday 5 Mar 2009

started 2 rounds around the field. the 5 reps of plyometrics. then did some dribbling and passing drills. basically from the perimeter of a box, dribble to the middle, then dribble/pass to a waiting player at the perimeter. then we did 12X15m sprints, with 12Xjog back to starting line. then we played 2v3, with neutral players. then we did 10X15m sprints, with 10Xjog back. again OTOT. then we continued with 2v3. then we did 2 sets of 3X100m sprints, 15s between sprints and 3min between each set. end of training.

Training on Tuesday 3 Mar 2009

started with 2 rounds around the field. then 2 rounds around the field fartlek with medicine ball. then plyometrics 5 sets. then a relay exercise involving medicine balls and shot put balls, and lotsa duck walk. then 20X15m sprinting, interlaced with 19X15m jogging (back to the start line lah). end of training.

seems short (i might have missed out some) but was quite shag. i had a toe cramp at the mrt and missed the train.

Training on Thurs 26 Feb 2009

started with 2 rounds around the field. then we did fartlek with medicine ball 2 rounds around the field. then plyometrics 3 reps. then we played 2 sides, but slightly bigger than half field. 6v6, with chengwei as neutral player. then we did 5 minutes of sprint-jog-sprint-jog. then back to the 2 sides. then 7 minutes of sprint-jog-sprint-jog. end of training.

sounds easy, but i cramped lor.

Training on Tuesday 24 Feb 2009

started off with 2 rounds around the field. then 5 sets of plyometrics. then we practised left leg short passing. then we did 15x15m sprints, non-stop, OTOT. then we split into 2 groups. one group did 1v1 for 3 mins, while the other group played 3v1 monkey. switch over. after every switch, we did 15 push ups. did a total of 2 sets each. then we did the 15x15m sprints again. then we played 2 sides. but one team could only use left leg, one team only right. then switch. then we ended off with another set of 15x15m sprints. end of training.

quote of the day has to go to coach. chengwei kicked a ball at fabien when he wasn't looking. then yujun did it back to chengwei. then coach called out:

"chengwei, what goes around, comes around."
- ara "why-your-face-today-so-black" su

Training on Tuesday 17 Feb 2009

today was training together with combined uni. we just played 3 thirds of 11v11 football. abt 20-25mins per third. end of training.

Training on Friday 13 Feb 2009

started with 2 laps of the track. then we did a fart leg with medicine ball i.e. jogging in one line, the last fella sprints to the front with a medicine ball and places it on the ground. he then joins the front of the line. the last guy then has to pick it up and the cylce continues. did 3 laps. then we went into plyometrics, 5 sets. then we did 10 X 200m, 35s, 1min rest.

then we did hopping exercises i.e. hopping up and down as high as you can only on the balls of your feet. 25 times on each foot, 25 times on both feet. then doing a jump as high as you can from a squatting position. 10 reps. then doing spikes (jumping and touching your toes as you do a mid-air split). 10 reps. then did a 360 degree jump in the air, followed by sprinting off the second you touched the ground. 10 reps.

after this did medicine ball throwing and skipping. 8 sets of skipping, 1min each set. the throwers, just throw non-stop. after that we did sprinting drills, with medicine ball (just sprinting up and down, taking turns) and shot put ball. end of training.

cock of the day - has to be LIM WEI QUAN.

"hey weiquan, when's your birthday?"
"EVERYDAY! eh, wait wait wait, that's not what i meant!"

then we got him, and we got him good. muahahahaha....

Training on 10 Feb 2009

started with 4 rounds around the field. then plyometrics, 3 sets. then we did some crossing and finishing drills. then we played a 2 sides, 7v7. after that did some sprinting drills involving medicine ball, shot put ball, and male balls. end of training.

Training on Friday 06 Feb 2009

Today was shoes. 8 out of expected 13 turned up. plus dillon would be 9. we ran four rounds, then stopped due to the rain. then continued with the last 6. end of training.

YOU THINK?!

then we did 4x400m 75s, with 2m30s break. then we had 7min break, before doing 8x200m in 35s, with 1m20s break. (real) end of training.

Training on Tuesday 03 Feb 2009

started with 4 rounds around the field. then plyometrics. then we played 2 sides, but 3/4 field. then we had a few sprinting drills, incorporated with medicine balls, as well as gladiator style sprints, i.e. got people preventing you from running from cone to cone. end of training.

Training on Thursday 22 Jan 2009

started off with 2 rounds. then 3 reps of plyometrics. then we practiced quick counter attacks, with no defenders. then we played 2 sides, whole field. then practised a few penalties, before going for team dinner. end of training.

cock of the day - has to be the vending machine.

Training on Wednesday 21 Jan 2009

started with 1 round warm up. then 3 reps of plyometrics. then we played half field 2 side one touch put the ball on the touchline. then we played 2 sided full field. after that cool down one round and a few practised taking penalties. end of training.

cock of the day - HAS to be hatta. syahrul hatta. for the SECOND time, he left the balls in his car. i tell you, if his own balls weren't attached to his groin...

Training on Saturday 17 Jan 2009

started out with 4 rounds around the field. then plyometrics. then we played two sides, own half two touch, attacking half free touch, put the ball on the line. the playing area was edge of penalty box to edge of penalty box, and the width was the width of the penalty box. then we played full fledged 2 sided game with inserts from coach e.g. free kick here, corner here, goal kick again, etc. then we ended off with 3 x shuttle run. from byline to middle of the half, back to byline to halfway line, back to byline = 1 rep. end of training.

Training on Wednesday 14 Jan 2009

today started out with plyometrics. then some crossing and finishing. left and right flanks. then we did it again, but this time coming from within the penalty area. then we played a quick 2 sides with about 3/4 of the field. then we did one on one finishing with the attackers, and attacking corners for the defenders. end of training.

Training on Saturday 10 Jan 2009

today did 5 rounds for those who played, 2 rounds for those who played less or were rested. the former played takraw, while the latter did some passing drills, followed by 2v2 possession football with neutral players. then we played a quick 2 sides. then tactical briefing. end of training.

Training on Thursday 08 Jan 2009

today did plyometrics first. then team tactics against NTU. then we played two sides whole field. then we gave vincent a happy birthday. then swimming, cinese vs the rest. first round went to the minorities. second round to the chinese. end of training.

Training on Wednesday 07 Jan 2009

today we started with 2 rounds of warm up. then stretching. then 12 reps of 15m sprints. then we split into attack and defence. defence practised dealing with crosses. attack did combination plays. this involved some crossing and shooting as well. then we played two sides, half field. end of training.

quote of the day:

sorry coach sorry, i overslept, i really overslept
-cheng "ole" wei

Training on Tuesday 06 Jan 2009

today.... i forgot what we did today. there was a bit of free kick training at the end of training. can't really remember what we did before that. then after that we went swimming. super fun lah. we had relay. two rounds. first was chinese vs the rest (but vincent became a minority). the second round was VS vs the rest. first round the minorities won. second round went to VS. after that we went for team lunch. end of training.

Training on Monday 05 Jan 2009

started off with 15 X 20m sprints. then broke into groups of three, pass and move within the centre circle. when coach calls your group, you attack the big goal on either side, depending on the direction from coach. quick finishing is the key. after that we had groups of 4, basically pass around the midfield before crossing and/or finishing. this then grew to groups of 5 or 6. after that we played two sides, 9v10. end of training.

Training on Saturday 03 Jan 2009

today was a short lil' training. started off running 5 rounds (for those who played more than 1 half on friday) or 3 rounds (the rest). those who did 3 rounds then did (i think) 3 sets of shuttle run, while the rest played monkey. then after that, we played attack vs defence. after which, we played two sides, but one side would score the big goal, while the other would score two semi-big goals each guarded by a goalie. end of training.

key points - more shooting on sight. when defending, wait till the pass/throw-in has been made before going to the man, otherwise you're creating a hole for the attacker with the ball to exploit.