Saturday, June 27, 2009

Self Training

Dear all,

Please note that the training will cease temporarily due to H1N1. However, please see me during recess and get the workout from me to do self training.

- Coach

Training during weekends

Dear all,

Please join me for workouts whenever possible. I will be training during the weekends also. SMS me to join me. No one is born an athlete. It takes hard work. Today Jiaqi joined me for the workout. She was motivated to join and improve herself. I want all of you to do the same.

- Coach

Training conducted on 26th June 2009

Dear all,

Training conducted today:

Speed combinatory workout
Drill refinement

- Coach

Thursday, June 25, 2009

Training conducted on 24th June 2009

Dear all,

Training conducted on 24th June 2009:

Mileage run

- Coach

Training on 26th June 2009

Dear all,

Training on 26th June 2009 will be at 8am in school.

- Coach

Friday, June 19, 2009

Results for Swift Meet 2009

Dear all,

Here are the results:

Girls 100m Finals:
Eberlyn Tay (3rd Position) - 14.70s
Hui Teng (10th Position) - 14.79s
Siti (11th Position) - 14.80s
Meiqiu (15th Position) - 15.25s
Marsyah (16th Position) - 15.39s
Fraser (19th Position) - 15.47s
Shafika(22nd Position)- 16.32s

Men's 100m Finals

Bryan Ng (31st) - 11.80s
Hafiz Omar - 12.47s

- Coach

Training schedule next week

Dear all,

training schedule for the week starting 22nd June 2009:

Monday (22nd June)
Venue: North Vista
Time: 12pm

Wednesday (24th June)
Venue: North Vista
Time: 9am

Friday (26th June)
Venue: Macritchie
Time: 9am

- Coach

Training conducted today (19th June 2009)

Dear all,

Training conducted today:

Mileage Run

- Coach

Wednesday, June 17, 2009

Training conducted for today (17th June)

Dear all,

Training conducted today:

1km workout + Hills

Speed Workout

- Coach

Tuesday, June 16, 2009

Training held on 15th June 2009

Dear all,

Training held on 15th June 2009:

Runner's Gym
Speed Training, Reaction Drills.

- Coach

Latest results for Swift Meet 2009

Dear all,

Here are the results for the latest Swift Meet held in June 2009

Eberlyn Tay (Bronze) - 3rd Placing for 100m Finals

4X100m (Men's Open) - Team NV 3rd for Heat 2
[Will Soo, Ching Chiang, Shao Wei, Fazly, Bryan Ng (Reserve)]

4X100m (Women'S Open) - Team NV 4th Placing
(Eberlyn Tay, Meiqiu, Siti, Hui Teng)

Other athletes did well too.

They are Jian Da and Bryan Cheng (800m), Marsyah, Shafika, Fraser and Hafiz Omar.

Continue to train hard and you will excel. This is not an easy race as we raced with national runners but we did well.

- Coach

Saturday, June 13, 2009

Training schedule for week starting 15th June 2009

Dear all,

Training schedule for week starting 15th Jun 2009:

Monday: 15th June 2009
Venue: School
Time: 0900hrs

Wednesday: 17th June 2009
Venue: School
time: 0900hrs

Friday: 19th June 2009
Venue: Macritchie Reservoir
time: 0900hrs

- Coach

Thursday, June 4, 2009

Training conducted on Wednesday (3rd June)

Dear all,

Training conducted on Wednesday (3rd June):

150m workout
200m workout
80m workout
Starting block drills

- Coach

Wednesday, June 3, 2009

Well done guys

Dear all,

I'm vey happy with the performance and dedication shown by our Sec 2s. After Nicholas' departure, I am left with not many of you. Yet, you guys have tried your best to follow my training.

Remember this. Success is 1% talent and 99% perspiration. It is never easy to win in a race. The amount of work put in is enormous. Sometimes, we may feel like giving up. But giving up is not the solution. We must press on and work hard.

Towards the end of 4 years, my purpose here is not to groom super athletes. I am here to groom sportspeople who are confident, filled with sportsmanship and have a strong heart. In everything we do, we need to have a strong heart.

Tell yourself, you only have 1 life. Do you want to lead an ordinary life and not test your maximum potential? The answer is no. Try your best and never look back.

Keep training and enjoy your teenage years. I am sure you will.

- Coach

Tuesday, June 2, 2009

Training Programme for middle distance runners

Jianda and Bryan,

Please lead this workout:

Warm up (14mins)
Striding 4 times
Single Leg High Knees (20) X 4 sets
Single leg Butt Kick (10 per leg) X 4 sets
Skip Claw without extension (12) X 4 setsSingle Leg Hop (2 per leg, total 4 per leg) X 2sets
Striding 2 times

Rest 6 minutes

Go to Start Line:

600m (2 min 5s)
Rest 3mins 30s
200m (33s)
Rest 3min
600m (2 min 5s)
Rest 3mins 30s
200m (33s)
Rest 3min
600m (2 min)
Rest 3mins 30s
200m (30-31s)
Rest 3min


Cool down run (12mins)

Strengthening:40 crunches
20 push ups
50 swimming

Total: 4 sets

20 Ankle Jumps
20 Hamstrings

Total: 4 sets

- Coach

Training Programme for 3rd June 2009

Dear all,

Training Programme for 3rd June 2009

Sprinters:

Warm up (8 mins with baton passing)
Rest 4 mins
Striding 4 times
Single Leg High Knees (20) X 4 sets
Single leg Butt Kick (10 per leg) X 4 sets
Skip Claw without extension (12) X 4 sets
Single Leg Hop (2 per leg, total 4 per leg) X 2sets
Striding 2 times

Rest 6 minutes

Go to 80m mark with spikes
Fast High knee 10
Sprint to the end

Rest 4 minutes
Total: 4 sets, in between rest 4 minutes

Rest 6 minutes
80m X2sets (100% speed) Rest time 4 minutes

Cool down run (10mins)

Strengthening:

40 crunches
20 push ups
50 swimming

Total: 4 sets

20 Ankle Jumps
20 Hamstrings

Total: 4 sets

- Coach

Swift Meet 2009 timing

Dear all,

Swift meet schedule:
6th June 2009 (Sat) 3.30pm be at Bukit Gombak Stadium
800m (Jianda and Bryan Cheng)-

7th June 2009 (Sun) 8.00am be at Bukit Gombak Stadium
100m (Bryan Ng, Meiqiu, Fraser, Shafika, Marsyah, Eberlyn, HuiTeng, etc)
Please note that you'll have to stay till 4 plus for your 4X100m race.

7th June 2009 (Sun) 3.20pm be at Bukit Gombak Stadium
4X100m (Bryan, Will, Ching Qiang, Shao Wei, Fazly)

- Coach