Hi all,

Attendance for DK Training 04 (21/12/2008):

1) Benjamin Ho
2) Xiao Lun
3) Wei Long
4) Chee Siang
5) Alex Soh
6) Eugene Wong
7) Zhefei
8) Wei Liang
9) Elmo
10) Edwin
11) Louis Tng
12) Loh Biao
13) Tian Lun
14) Guang Yu
15) Yuntong
16) Wen Yao
17) Alvin Low
18) Hayden
19) Dorries
20) Dawn Lim
21) Wan Yee
22) Sarah
23) Ralene
24) Jocelyn
25) Tim
26) Robin Goh
27) Andrew
28) Neil Chia
29) Tai Xiang

Program:

1) Warm up throws

2) Warm up (PT team)

- Sprint 10m, walk 30m
- Sprint 20m, walk 20m
- Sprint 30m, walk 10m
- Sprint 40m and back.

3) Triangle (into space) Drill

- Short distance into space throw
- Focus on wrist throw
- Straight put in front of running man
- 100 consecutive catches

4) Box (into space) Drill

- Middle distance into space throw
- Straight put in front of running man
- Timing of cuts
- 20 consecutive catches

5) 2 way Hucking Drill

- 2 stacks on each endzone
- Focus on hucking downwind as well as upwind
- To identify the different wind condition and adjust accordingly
- Practise reading of disc

6) Go-to-drill (Ben's style)

-40 catches on each side
- Run thru disc
- Pancake catches
- Straight throws
- No travel
- Drop, one team mate to volunteer to run a suicide
- Total drops: 29

7) Cool down

8) Debrief

Cheers,
Benjamin Ho