Additional Training during recess

Additional Training during recess
Monday Recess:
Workout 1:
Sprint 50m
Rest 20seconds
Perform 4 sets
Chin ups

Workout 2:
Tyre Sprint
Rest 1 min
Perform 4 sets

Tuesday Recess:
Workout 1:
Skipping (20)
Striding
Rest 1minute
Ankle Jumps
Striding
Rest 1 min
Perform 2 sets
Chin Ups

Workout 2:
Squat Jumps
Sprint 50m
Rest 30 s
Perform 4 sets

Wednesday Morning:
Long RunSprinters: 20minutes
Middle Distance: 30 minutes
Striding 3 times
Strengthening

Thursday Recess:
Workout 1:
Burpees (10)
Sprint 55m
Rest 1min
Perform 4 sets
Chin ups

Workout 2:
Lunge Walk
Perform 4 sets

Friday Recess:
Staircase Run
Sprint 55 m
Rest 1 minute
Perform 3 sets

- Coach

Training this week (20th April 2009)

Dear all,

Please meet me at the Library auditorium at 3.30pm on Monday (20th April 2009)

- Coach

Round up of National Schools Track and Field

Dear all,

Here is the round up of the National Schools Track and Field:

B Boys 4X100m Semi Finals: 47.58s (Position 17)
B Girls 4X100m Heats: 56.98 (Position 18)
B Boys 1500m Heats: 4min57s(Position 32)
B Boys 100m Heats: 12.12s (Position 2)
B Girls 100m Heats: 14.66 (Position 5)
C Boys 800m Heats: 2min33s (Position 24)
C Boys 200m Heats: 27s (Position 55)
C Girls 100m Heats: 15.05 (Position 5)
C Girls 100m Heats: 15.18 (Position 4)

- Coach

Training on 17th April 2009

Dear all,

Training is as follows:

Warm up (12minutes)
Stretching
Drills:
Striding - 4 times
High Knees (20) + Butt Kick (20) - 4 sets
Skipping (12) - 4 sets
Skip Claw (12) - 4 sets
Bounding (10-Alternate Legs) - 2 sets
Striding - 2 times

Rest - 8minutes

Workout:

Diagonal Straights on field:

6 minutes
Rest 3 minutes
6 minutes
Rest 3 minutes
4 minutes

Strenghtening:

Push ups (20)
Hamstring Raises (20)
Back Raises (20)

Total: 4 sets

Cooling down jog: 10 minutes.

- Coach

B Boys Semi Finals 4 X 100m

Dear all,

Our B Boys had made it to the Semi-Finals for the Nationals 4X100m championship.

- Coach

Important Reminder (Meet at 6.45am)

Dear all,

Here is the schedule for the National Track and Field meet:

13th April:Bryan Cheng - 800m (Meet me at 6.45am in school)
Jian Da - 200m (Meet me at 1200pm in school)

14th April:
Bryan Ng -100m (Meet me at 6.45am in school)
Meiqiu - 100m (Meet me at 6.45am in school)
Huiteng - 100m (Meet me at 6.45am in school)
Eberlyn - 100m (Meet me at 6.45am in school)

15th April:
Nicholas - 1500m (Meet me at 6.45am in school)

16th April:
4X100m (All events Boys and Girls and Nicholas) (Meet at 12pm in school)

- Coach

Training conducted today (10th April 2009)

Dear all,

Training conducted today:

4X100m training
150m workout

- Coach

Important!

Dear all,

Training on this Friday (9th April) will be at:

Venue: Hougang Stadium
Time: 0800hrs

- Coach

Training conducted on Wed (8th Apri 2009)

Dear all,

Training conducted:

4X100m Training
200m workout

- Coach

Training conducted 6th April 2009`

Dear all,

Training conducted:

4X100m training
120 speed workout
400-300-200 workout

- Coach

Confirmed Line-up for National Schools Track and Field

Dear all,

Confirmed line-up:

100m "C" Girls -- Mei Qiu
200m "C" Boys -- Jian Da
800m "C" Boys -- Bryan Cheng
4X100m "C" Girls -- Marsyah, Fraser, Mei Qiu, Eberline, Shafika (Reserve)

100m "B" Girls -- Hui Teng
100m "B" Boys -- Bryan Ng
1500m "B" Boys -- Nicholas
4X100m "B" Girls -- Huizhen, Asquiha, Siti, Hui Teng, Bee Juan (Reserve)
4X100m "B" Boys -- Armand, Lee, Kian How, Bryan, Hafiz Omar, Nicholas

- Coach

Keep it up

Dear all,

I am happy with the team's commitment in training:

Nicholas:

Nicholas had been trying hard to come down for every training session. I remembered your first 2.4km run was not too good. Now, you can comfortably attain a timing below 9minutes. Don't give up and keep training.

JianDa:

JianDa is committed in training too. I am happy to see him grow. I am sure many have noticed how much he had grown stronger. He had been performing well in nationals, and many of the competitions. I am sure he will continue to perform.

Bryan Cheng:

Bryan is improving alot. From the the first day I have seen him, he had bloomed into a better runner. Being more efficient and faster. I am sure many can see how he had improved.

Meiqiu:

Meiqiu is committed and a natural leader. She contacts most of the team mates and even comes for training when she is ill (Although I do not recommend that as she must rest). I am sure she will improve even more. I am sure she is one of the fastest girls in our school. No doubt about it.

Fraser:

Fraser is committed and very determined. I remembered she has difficulties getting her own spikes but she did not give up. Finally, she obtained 2 gold medals in the recent sports day. I am sure she will do well in the future.

Marsyah:

Is quite committed but needs to be stronger. You can do well if you want to. Mr Fazly also commented that you will do well if you train hard. Now its all up to you.

Shafika:

Is very hardworking and determined. I had seen you improved so much. However, you must not give up. You must continue to train. I believe you will do well.

Hafiz:

Although you come relatively regularly, you need to be more serious in your training. You can only improve if you do so.

HuiTeng:

Is one of my best sprinters. She is committed and willing to put in hard work. Remember to train hard. I believe you will do well.

Bryan Ng:

Is one of my best sprinters too. However, you will need to come down more regularly and train hard. Or you might fall behind.

Eberline:

Is one of my newest addition. She is young and fast. I believe she will do very well in the future.

The rest of you must continue to come and train hard.


- Coach

Training conducted on Friday (3rd April 2009)

Dear all,

Training conducted on 3rd April 2009:

Speed Workout
Tyre Drills
4X100 training
200m workout

- Coach

Morning Sessions (Instructions for Sec 1s only)

Dear all,

Sec Ones only need to come on Wednesdays for the morning sessions. You may skip the Monday sessions.

All other runners need to attend the Mondays and Wednesdays morning sessions.

- Coach

Training conducted today (1st April 2009)

Dear all,

Training to be conducted today:

Tyre Drills
Speed Drills and 4X100m Training

- Coach