Hi all,

Attendance for DK Training 05 (28/12/2008):

1) Wei Long
2) Xiao Lun
3) Alvin Low
4) Chee Siang
5) Louis Tng
6) Eugene Wong
7) Tian Lun
8) Wei Liang
9) Tai Xiang
10) Hayden
11) Dawn Lim
12) Edeline
13) Jowene
14) Benjamin Ho
15) Daryl Ee
16) Loh Biao
17) Edmund
18) Bolin
19) Adam
20) Edwin Hoo
21) Wan Yee

Program:

1) Warm up throws

2) Warm up (PT Team)

3) Sprints

- Distance: 25m
- Sprint thru and jog back to starting line
- Total: 24 times

4) Sprints (Cone Relay)

- 4 teams of 5 players spread across the whole length of the field
- Aim: To relay pass 5 cones from one end of the field to the other.
- 1st Round Winner: Alvin Low, Wei Long, Tian Lun, Hayden, Loh Biao
- 2nd Round Winner: Eugene Wong, Wan Yee, Louis Tng, Bolin, Chee Siang

5) 3 man (put into space) Box Drill

- Put into space towards empty cone corner
- To aim for running man to run to the disc
- 30 consecutive catches
- Forehand & Backhand

6) Flow Drill

- 5 stacks in total: 1 handler stack, 3 cutting stack, 1 go deep stack
- To focus on the flow and timing of cuts
- Ensure that once the previous station player receives the disc and turn around, the next player is ready to receive.
- 7 consecutive catches in endzone
- Backhand & Forehand

7) Scrimmage

Team Wei Liang (Dark)

1) Wei Liang
2) Wei Long
3) Xiao Lun
4) Edwin Hoo
5) Bolin
6) Loh Biao
7) Edmund
8) Tai Xiang
9) Edeline
10) Wan Yee

Team Eugene (Light)

1) Eugene Wong
2) Alvin Low
3) Louis Tng
4) Tian Lun
5) Chee Siang
6) Daryl Ee
7) Adam
8) Hayden
9) Dawn Lim
10) Jowene

Rules to Scrimmage:
- Tight man mark
- Keep Force (No break)
- Stall count to be in by 2 throws

Results: Team Eugene Wong 5 : 3 Team Wei Liang

Force Broken 5 : 9
Stall not up by 2 throws 0 : 2
Man Unchecked 0 : 3
Drops 5 : 7

Total Errors 10 : 21

Rewards: PT
- Crunches
- Row Boat
- Superman
- Leg Raise
- Hello Little Darling

Team Eugene: Each x 20
Team Wei Liang: Each x 40

8) Cool Down

9) Debrief

Cheers,
Benjamin Ho