HELLOOO .
Saturday, 4 December 2010
HELLOOO . I bet no one come s to this blog alr luh . dead like nobody's business ~ . haha . :D . NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .NETBALL .
kay , see ya on tuesdayy :D .
Carmenn :D
strive till th very endd , ♥
Saturday, 28 August 2010
im here t postt . :D .
trg's been fine , huh . we're a teammm . strive till th end k . we've come so far . we walk through th rainbows tgt . we walk through th storm tgt . :D .
im crapping , again . :/ .
lets walk this route tgt , till th veryy end , ♥ .
idk wht t post , really .
Tuesday, 10 August 2010
HIHI ! I'm here to update ! Cause I always see the same post very sian . See , I so good ^^ Must praise me hor :X Just kidding lah . Hmmm , holidays are so boring . Netball on thursday .. HAHA. See you guys soon . :D All of you coming right ? okay , good (: [ I'm answering my own question . LOL] Can someone update also ^^
- Joanna :D
Labels: I'm good de okay (:
HI
Saturday, 17 July 2010
Hello . LOL .Carmen said th previous post was too short . So she ask me post th warm-ups . Cause you guys need to memorize also ^^ Those in [red] are like instructions like that . Kay .
A.Jog
- Up & down 6 times
- Move the joints
- Heartbeat should increase
- After 2 laps , slowly increase the speed , pick up pace & develop into a run by 6th lap .
B.Stretches
Standing
1. Head tilts with pressure [Neck flexion & extension]
2. Arms cross-up [Thoracic spine & shoulder exercise]
3. Arms cross-back [Triceps stretch]
4. Arms cross-front
5. Arms cross-behind (straight)
6. Pull your hand in (point down) [Wrist & finger stretch]
7. Pull your hands in (point up) [Wrist & finger stretch]
8. Side bend using wall [Side trunk stretch]
9. Standing twist [Thoracic spine & rhomboids stretch]
10. Perpendicular to the floor [Advanced thoracic spine mobility]
11. Pull yourself [Posterior shoulder & thoracic spine stretch]
12. Pull your toes in [Quadriceps stretch]
13. Lunges - front [Hamstrings stretch]
14. Lunges - back [Adductor stretch]
On the floor
1. Ball [Upper back stretch]
2. Body Twister [Spine stretch]
3. Body Lizard [Spine stretch]
4. Cross Over [Quadrates lumborum stretch]
5. Stretch Out Your Legs - Toes In [Calf stretch]
6. Stretch Out Your Legs - Toes Out [Thigh stretch]
7. Stretch Towards Your Legs [Hamstring stretch]
8. Butterfly [Adductor stretch]
9. Ankle Rotation [Ankles]
C. Movements
1. Stretch all the way up [Slowly walk to the half line , Walk back]
2. Side step facing right [Shoulders & knees point forward , look in front. Walk back]
3. Side step facing left [Shoulders & knees point forward , look in front. Walk back]
4. Dancing step facing right [Shoulders point forward , look in front. Walk back]
5. Dancing Step facing left [Shoulders point forward , look in front. Walk back]
6. Knee lifts [Swing your arms up. Take small steps . Walk back]
7. Kick the floor [Swing your arms. Kick the floor back]
8. 3 Step jump [Stay in the air as long as you can . 3 step jump back]
9. Hopping [Stay in the air as long as you can . Hop back]
10. Run [Should not be tiring. Stretch your legs . Run back]
11. Hang & sprint [Land & move off quickly. Walk back]
12. Hop on the spot & sprint [Land & move off quickly. Walk back]
13. Knee lifts on the spot & sprint [Land & move off quickly. Walk back]
D. Individual Ball Work
Partner(Ball) | Partner(Exercise)
1. Tapping | Blinking stars
2. Smacking | Pitter patter
3. Figure 8 | Static hold [Will change during tournament]
4. Swop | Static hold [Will change during tournament]
5. Rainbow | Squats
E. Pair Ball Work
Almost Stationary
1. Chest pass [Hard]
2. Right hand shoulder pass [Hard]
3. Left hand shoulder pass [Swing]
4. Straight high lob [Get under the ball & jump]
5. U-shape lob [Get under the ball & jump]
6. Right side bounce [Bounce into the space in front , make the person move a little. Pass should be low]
7. Left side bounce [Bounce into the space in front , make the person move a little. Pass should be low]
8. Underarm [Aim for the stomach]
9. Overhead [Stretch . Should not jump]
Moving
1. Pitter patter straight , drop , high [Must leap. Must grab. Must be to the max of the person]
2. Hi drop [Butt must go down]
3. Random hooks & snatches [Throw anywhere in the small space]
4. Anywhere ball .
5. Straight pass down the court , running [2 hands]
6. Straight pass down the court , running [1 hand]
7. Highest point down the court [2 hands]
8. Highest point down the court [1 hand]
9. Zig zag down the court [2 hands]
10. Zig zag down the court [1 hand]
F. Ball Drill
1. All in [Each person do twice for each side is enough]
(a) Highest point
(b) Single dodge
(c) Double dodge
(d) Roll
(e) V-lob
2. Square
3. 3 points .
-END-
It is like finally type finish . Hope you can understand what I'm typing :X haha . kk . that's all . goodbyeeeee .
- Joanna :DD
Labels: Jiayouz in memorising . KEKEKE
Hello ~
Friday, 16 July 2010
Hi, isit like finally someone else posted ? haha . LOL . I seriously dont knnow what to post okay , Carmen . :X haha . like that can not . At least I post . hahaha . Byebye .
- Joanna :DD
perservere . :D
Tuesday, 6 July 2010
yea , todae's trg's tough yea ?
new set of warmups .
jiayouhjiayouh . [:
get used lerh can derh larhs .
[:
buhhbyes . ;D .
-Carmen(: !
hello :D
Monday, 5 July 2010
this blog getting dead . eh , people . you all noe the password and everything lerh marhs .
post lehhs .
especially Joanna .
kayye . we got 4th placing .
happy ? sad ?
idk .
we're in the top 4 . thts wht tht matters eh .
there's still next year . :D .
-Carmen(: !