S&W Handball (Ryan)

Highliights :)

SnW 2 :)

The Cheering Teams 

Didn't take Ryans's team though :/

Today's match

Good work guys

Term 3 HANDBALL

What is Handball?

Here are some videos for you to watch.

How difficult can it be? Handball

USA HANDBALL ( Very technical)

Best of Handball

Handball MOVIE ( Forever the Moment)

Term 2 Lesson 6

Led by Yellow House

1. 17 rounds around ISH.
2. Stations (Shuttle Run, Incline Pull Up, Sit And Reach Hold 10 seconds, Holding SitUp 45 seconds, SBJ 15 lunges) 2 min per station in ISH.
   

Term 2 Lesson 5

Led by Red House

1. 7 rounds around field. Target is 14 minutes. Finished in 22 minutes.
2. Normal Stretching.
3. Stations 2 min per station. STATIONS : Shuttle Run Practise [SR], Jumping Over Hurdles [SBJ], Sit Up Practise [SU], Hanging on Bars [IPU] etc.. 3 cycles.

Next lesson: YELLOW!

Term 2 Lesson 4

Led by Green House

1. 6 rounds around the field
2. Normal stretching.
3. Sit up practise 20x2 sets.
4. Pull Ups, 5x3 sets per person.

Next Week, led by Reds!

Red house Mock NAPFA

Term 2 Lesson 3

Led by Blue House

1.  5 rounds around field for 14:47 seconds minutes. Target was 13 minutes by Blue House, 10 minutes by Ms Lim. Fastest was 6:58 (Ryan).
2. Normal stretching and Sit & Reach stretching 2 sets x 10 seconds. Target was 3 minutes.
3. "Superman Jump" x 18. Target was 2 minutes with breaks.
4. Shuttle Run, house practise outside ISH, target was 5 minutes with breaks.
5. Sit up, attempt 10 within 15 seconds x 2. Target was 8 minutes.
6. Pull up, each person 5 attempts. Target was 10 minutes. Not enough time to do.

Next week LESSON!: Green House.

Green house NAPFA mock result and target

Term 2 Lesson 2

Led by Black House.

1. 4 rounds around field for 11 minutes. Target was 8 minutes
2. Normal stretching (Hamstring, ankles et cetera.) and Sit & Reach Stretching x3 sets (Flexibility). Target was 5 minutes.
3. Half-squats 3x10 sets, then half-squats and "superman" jumps followed by 30 seconds break in between each set 3x10 sets. Target was 3-5 minutes.
4. Incline Pull-Ups practise at the fitness corner (Jump up onto bar, chin on bar, and slowly descend. Assistance from friends by pushing a knee up if required.) 3x10 sets. Target was 5 minutes.
5. Shuttle Run No time. Target was 10 minutes.
6. Sit Ups No time. Target was 10 minutes.

Next week: Blue House.

Blue House NAPFA Scores & Targets

S&W Yellow house Results and Target

Term 2 W1 to W4 NAPFA & Fitness Conditioning

Dear Class,

This is the schedule for our S&W lessons till W4.

	Lesson	Number of Rounds	House leading
W1	1	3
	2	4	Black
W2	3	5	Blue
	4	6	Green
W3	5	7	Red
	6	7.25	Yellow
W4	7	NAPFA TEST
	8	NAPFA TEST

Things to be submitted & when

Mock Test Results	To Ms Lim on 25th March
Activities Table & Plan	To Ms Lim on 25th March
HOUSE mock test current & target table	On Blog by 28th March
House Reflection after session	On Blog after House's Session
1. What went right?
2. What did not run so well?
3. Why did it happen?
4.What did we learn from our observations?
5.How can we do better?

Kian Shiong (short put)

Jing Yu (short put)

raynor shotput (sorry for posting late)

Matthew hurdles

Justin hurdles

Shotput

Irfan's Shotput

                                                                 Arvin's Shotput

Linda (shot put)

Baheera (shot put)

Lakshaya (shot put)

Sahithya (shot put)

Sahithya's hurdles

Shakthi (shot put)

Hurdles for kian shiong and jun han

Hurdles

Raphael's Discuss Throw

james discuss

i could have throw side ways but instead i  flipped the disc

jing yu discuss

jing yu did well.

(PROOF UPLOAD FAIL, SAME GOES TO RAYNOR'S) Zhihan's Discus Throw:

Here is my best Discus throw: 

Discus Throw

This is my discus throw

                            This is Irfan's

Meng Hou's Discus

Matthew Discus Throw

Jonas Discus Throw

1st video, Justin throws the discus
2nd video, Sean throws the discus
I think we could do better by not throwing a pancake and leaning further back for more momentum

Discus throw for junhan and ryan

First vid ryan second vid junhan

Lakshaya's Disus throw

Baheera's disus throw

Thuta(discus)

Kian Shiong(discus)

raynor(discus)

zhi han(discus)

Linda(discus)

Sahithya(discus)

Raphael's Discuss throw.

Error Uploading

There is an error uploading my video as Jonas took a 43 second long clip. The file size might be too large.

Jonas' High Jump Video

Keene's High Jump

MENG HOU's HIGH JUMP

James' high jump

i should not land with my hand as i could injure it.

Irfan's jump

I think Irfan can improve by jumping higher...

Arvin's Jump

I think i can improve by jumping higher when i reach the pole instead of climbing over. I have to admit, this is embarrassing for me...

Yong Jiang's High Jump

1st video, Thuta does the scissors
2nd video Kian Shiong does the fose bury

Matthew's high jump

Ryan's High Jump

High jump for Jun han and jing yu

First video i did the scissors jump and second video jing yu also did the scissors jump

Lakshaya(high jump)

Baheera(high Jump)

1st video, Justin jumps the scissors jump.

2nd video, Sean jumps the Fose bury jump

RaphaeL's HigH JumP

raynor's high jump

I think I can do better by jumping with only one leg. pls comment if I need more to take note

Linda(high jump)

Sahithya (high jump)

Javelin Green house

https://drive.google.com/a/s2014.sst.edu.sg/?usp=chrome_app#folders/0ByUI-eJ_HZfRX21ZejJ6TVNtanM [click here]

Sit-Ups

https://drive.google.com/a/s2014.sst.edu.sg/file/d/0BwebeIbzkvA2eloxcWhYWFlfd2c/edit?usp=sharing

Hi, here's the link to the video on sit-ups. The audio and video may be a bit weird, e.g. random cuts and audio being off from the video. My bad, I'm sorry.

Credits:

Ruo-Yang - Demonstrator

Jun Han - Narration and Demonstrator

Jing Yu - Script and Director

Lakshaya - Camera

Ian - Assistant and Editor

Yellow House Warm ups (for every S&W lesson)

file:///Users/ARVIN/Downloads/Copy%20of%20Sports%20and%20Wellness%20presentation..pdf




Here is the link for yellow house warm up...

Yellow house video

https://plus.google.com/u/0/photos/110044724066442069813/albums/5973563587216648977/5973563583845341698

red house shuttle run

red house Shuttle run

Yellow House video

Green house

Black House (Standing Board Jump)

Standing Broad Jump

How to complete a successful standing broad jump.

• Get ready in standing position and do not step on the starting line.
• Swing your arms back and forth and jump when you are ready
• Once you have landed do not slide or move from the place as it will not be recorded and will be considered as cheating and you would be sled to do it again

How to practice for standing broad jump

• You can do the super man jump where you have to jump upwards.You have to look upwards and jump.Try to jump as high as possible.
• The higher you go the better it is as it means that you are improving in your Standing Broad Jump

Green house warm up procedure

 warm up procedure(click on it)

Mock Results

Apologies for uploading the wrong list earlier.

This is your current results.

Please check on your own the items that you failed.

Here is the link for Yellow house warm up routine. 

https://docs.google.com/a/s2014.sst.edu.sg/presentation/d/1ESGySLA6d64GAcZzViXYKlPnazgLd40-ht8C-iVjeiM/htmlpresent

T1 W3- Ways to improve for NAPFA items

1) Every house is responsible to do a research on ways to improve their NAPFA items and create a video.
Black - Standing Broad Jump
Green - Sit & Reach
Yellow - Incline Pull Up
Red - Shuttle Run
Blue - Sit Up

Please include how many times of the activities do we need to do PER WEEK to improve. ( eg. 3 sets of 20 crunches per week)

2) Upload a video of less than 5 mins on Blog by 29th Jan (Wed)

Format: Any form

Every members' face must be seen inside the video
Credit all members at the end of the video.

THANK YOU

Warm up route(red house)

1.  Run around the field for 3 rounds.
2. Wait for your whole class.
3. Tilt your head to your left for 10 counts then to the right for 10 counts.
4. Resist your heads using your hands for 10 counts up and down.
5. Stretch your arm in the opposite direction of your arms for 10 counts and then do it on your other arm.
6. Bring your arm to the back and touch your opposite shoulder for 10 counts then do the same with the other.
7. Stretch your hips sideways for 10 counts then the other side for 10 counts.
8. Lift up one of your leg and touch your but with it for 10 counts and do the same with the other leg.
9. Sit down and hug your knee for 10 counts and hug the other leg also after.
10. Put one leg forward and the other leg backward and lean on the leg which is at the front for 10 counts. do the same with the other leg
11. Bend your ankle up and down for 10 counts.
12. Greet the teacher.

                                                                    Red house

Warm Up Routine( Black House)

1) Tilt head left, right,and down for 8 seconds. Tilt your head up but use your hands to push it down for 8 seconds.

2) Stretch shoulders and your side of the arms for 8 seconds

3)Sit down, stretch out your legs and stretch hamstrings by putting one leg over the other and hug it for 8 seconds

4)Stretch legs by putting one leg over the other and hug it for 8 seconds while you balance.

5)Stretch lower leg by putting one leg forward and the other stretching backwards. Feet must point at the same direction as where your body is facing.

6)Stretch ankles by pointing it up and down 4 times.( No Twisting of Ankles)


                                                              <<FINISH>>

[Blue House] Warm-Up Routine

[Top Half]

1 - Tilt head in different directions at approx 45 degrees
2 - Stretch shoulder areas, one arm over other

3 - Stretch sides by reaching at opposite directions of side to be stretched

[Bottom Half]

1- Stretch upper legs by putting one leg over other and hugging leg towards self or pulling it up and balancing on one leg

2- Stretch hamstrings : same as below but bending the other direction

3- Stretch lower leg by putting one leg forward and bending towards that direction

4- Stretch foot by pointing up and down with foot

-Finish-

Schedule for W4 - W8

Week	Event	Venue
4	High Jump
5	Discus	In front of ISH
6	Shot Put	Side grass patch
7	Hurdles	Hall
8	Javelin	Grass patch (Carpark)