MONDAY 25/5 - HOMECOURT 5X3 (4agility1football) x 3 sets, BALL-WORK 5X20 +HTP
WEDNESDAY 27/5 - TABATA 6X3, BALL-WORK 5X20 +HTP
FRIDAY 29/5 - SKIPPING (20MINS), BALL-WORK 5X20 +HTP
MONDAY 15/06 - BALL-WORK 5X25 +HTP, Tabata 6x3
WEDNESDAY 17/06 - BALL-WORK 5X25 +HTP, Long Run (20-25mins)
FRIDAY 19/06 - BALL-WORK 5X25 +HTP, Run Interval (20-25mins),
*** if additional - Ballwork, Juggling, Skipping, Homecourt
*** pls videotape a Ballwork workout - do 5 drills, each drill 10 times. Standby to show during e-CCA - This week to show will be Shannon, Ziyue, Felicia, Fangjia
MONDAY 22/06 - BALL-WORK 5X25 +HTP, Tabata 7x3
WEDNESDAY 24/06 - BALL-WORK 5X25 +HTP, Long Run/interval (20-25mins)
FRIDAY 26/06 - BALL-WORK 5X25 +HTP, Homecourt (20-25mins),
*** if additional - Ballwork, Juggling, Skipping,
MONDAY 13/07 - BALL-WORK 5X25 (Line Drill) +HTP, Tabata 8x3 (upper body, abdomen n leg - leg can be ladder)
WEDNESDAY 15/07 - BALL-WORK 5X25 (On-the-Spot) +HTPA, Long Run or Interval (20-25mins)
FRIDAY 17/07 - BALL-WORK 5X25 (Square Space) +HTPA, Own choice S&C (20-25mins)
*** pls videotape a HTPA workout. Standby to show during e-CCA - This week to show will be Felicia, Jiayi, Aurora, Effie, Hannah, Grace. For Shin Thant (check w me).
Monday 03/08 - BALL-WORK 8X25 (total 200 touches)+HTPA+Tabata (NB Ballwork has been increased).
Wednesday 05/08 - CCA Training (Field 4.00-6.00pm) (HTPA as warmup plus 4 lap interval)
focus on 1) crossing, 2) pair passing/overlap, 3)diamond passing/layoff (1/2) passing
Friday 07/08 - (HTPA as warmup) 500 touch (minimum) challenge (use any of the skill videos. There is a new one suggested by Shannon) plus Own Choice Cardio
Monday 010/08 - BALL-WORK ( https://youtu.be/ObncYq18lMw ) + Tabata (8 Ex x 3 sets)
Wednesday 12/08 - BALLWORK ( https://youtu.be/eYmDq9bVgTc ) + INTERVAL RUN OR TABATA
Friday 14/08 - CCA Training on College Artificial Turf 4.15-6.15pm. Focus on Team Shape Training
Monday 17/08 - BALL-WORK ( https://youtu.be/ObncYq18lMw ) Do 10 of his exercises only. Each exercise 50 touches = total 500 touches (25 left 25 right or 50 movements) + Tabata (8 Ex x 3 sets)
Wednesday 19/08 - BALLWORK ( https://youtu.be/ObncYq18lMw ) Do 5 new and 5 old of his exercises only. Each exercise 50 touches = total 500 touches (25 left 25 right or 50 movements) + INTERVAL RUN OR TABATA
Friday 21/08 - CCA Training on College Artificial Turf 4.15-6.15pm. Focus on 1v1 2v2 Defending
Monday 24/08 - BALL-WORK ( https://youtu.be/ObncYq18lMw ) Do 10 of his exercises only. Each exercise 50 touches = total 500 touches (25 left 25 right or 50 movements) + Tabata (8 Ex x 3 sets)
Wednesday 26/08 - BALLWORK ( https://youtu.be/ObncYq18lMw ) Do 5 new and 5 old of his exercises only. Each exercise 50 touches = total 500 touches (25 left 25 right or 50 movements) + INTERVAL RUN OR TABATA
Friday 28/08 - CCA Training on College ArtifIcial Turf - diamond passing drills, 2v2 plus 2 neutrals, 3v2 plus 3v2
Monday 31/08 - BALL-WORK ( https://youtu.be/ObncYq18lMw ) Do 5 of his exercises only. Each exercise 50 touches = total 250touches (25 left 25 right or 50 movements) + Homecourt (4 Ex x 3 sets). I want to see your scores.
WedNesday2/9 - Field training on Turf from 4.15-6.15
From 07/09/20 TILL 06/10/20, training is optional. Training restarts week of 6th Oct.
Some Exercise ideas include -
Option A - BALL-WORK ( https://youtu.be/ObncYq18lMw ) Do 5 of his exercises only. Each exercise 50 touches = total 250touches (25 left 25 right or 50 movements)
Option B - Homecourt App (4 Ex x 3 sets) - helps speed of thought, S&C and cardio
Option C - Strength & Conditioning - Tabata 8 exercises, each 30 secs
Cardio - Do 3-4 sets with 1 min interval
*** if you want to do additional training, here are some suggestions -
HTPA - Heading, Trapping, Passing, Agility
Ballwork (increase Number of touches)
TABATA - usually is 8 exercises for one set and you do 3 sets. Can include another set to 4 sets
Juggling (start with single leg, double leg or off the thigh)
Homecourt (do Minimum of 4 exercises n 3 sets)
Skipping - do about 10mins (equal to 30 min run) but don't do after Agility - too much for the calf)
Long Run
Interval Run
MONDAY 05/10 - BALL-WORK 5X25 +HTP, Tabata 7x3
WEDNESDAY 07/10 - BALL-WORK 5X25 +HTP, Long Run/interval (20-25mins)
FRIDAY 09/10 - BALL-WORK 5X25 +HTP, Homecourt (20-25mins) - E-CCA DAY
*** if additional - Ballwork, Juggling, Skipping, Long Run, Interval Run
NB. pls videotape ONE Ballwork workout (your best skill). Standby to show during e-CCA.
MONDAY 12/10 - BALL-WORK 5X25 +HTP, Tabata 7x3
WEDNESDAY 14/10 - BALL-WORK 5X25 +HTP, Homecourt (15-20mins)
FRIDAY 16/10 - BALL-WORK 5X25 +HTP, **Variation exercises - E-CCA DAY
** For Variation - Skipping (10mins) or Ball strap (10 mins) or agility ladder (10 mins)
*** if additional - Long Run, Interval Run
MONDAY 19/10 - BALL-WORK 5X25 +HTPA(add agility), Tabata 8x3 sets(15-20mins)
WEDNESDAY 21/10 - BALL-WORK 5X25 +HTPA, Interval Run
FRIDAY 23/10 - BALL-WORK 5X25 +HTPA, **Homecourt Group Training - E-CCA DAY
*** if additional - Long Run, Interval Run, Skipping (10mins) or Ball strap (10 mins)
Use this week's own training to take a few minutes to re-energise before the upcoming PW exams next week.
MONDAY 26/10 - Tabata 8x3 sets(15-20mins)
WEDNESDAY 28/10 - Interval Run OR Homecourt OR Skipping OR Ball Strap
No E-CCA DAY this week and no Friday own training.
Next 2 weeks, PW exams, no schedule will be listed here. Do own workouts as and when you feel a need to do something totally different from rehearsing OP or writing I&R. Some of you will end in the first week, and should start doing own workouts in anticipation of restart on 13 Nov Friday.