catholic high school floorball
Official website of the CHS Floorball Team
Self-Training Programme (1)
Self Training Programme L1
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Player Plan A:
Player Plan B:
GK Plan A:
GK Plan B:
Plan C:
1.6km - target 7:30m
Double steps jump, 2 floors forward/left/right - 3 sets each
Front/left/right planks, 30s each - 4 sets each
Plan D:
100m sprints, rest 30s - 8 sets
20 push ups, 20 dips, 20 crunches - 5 sets each
Plan S (replace Plan C/D):
https://www.youtube.com/playlist?list=PLyCLoPd4VxBvD7ogmmPLJXYA1q0gFF3pe
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The recommendation (ie. minimum) is to do Plan A/B and Plan C/D in a week.
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Self-Training Reporting:
Ethan Teoh: CDCABDCDABCADSCAB
Ethan Mui: CABCDCADCBADBBADSADSBCSADSABCDSBDCS
Darryl: BACCACADABSAAB
Jayden TGH: CDABDBCACBADS
Kellen: ABABBBBACADBS
Jayden TYZ: ABCABDACAACA
Tiak Hee: CACACACB
Marcus: CABABCDABAABSABS
Josiah: ACBcababcaabd
Samuel: CABACDBACBBD
Keith: CABCDCABBACDBBABSABABABBASABB
Hans: BCAA
Xavier: CADCCD
Hao Jun: CCC
Chyi Hern: ACABCABSABS
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Self Training Programme L2 & L3
Plan C (Cardio):
https://youtu.be/4TJ4cJhFHVk
30 sec work, 30 sec rest, complete 5 items = 1 set
Rest 2 min between each set.
Complete 5 sets.
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Plan A (Abdominals):
https://youtu.be/Q_c7AYX4K4E
30 sec work, 30 sec rest, complete 7 items = 1 set
Rest 2 min between each set.
Complete 5 sets.
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Plan P (Player):
Dribble I - https://youtu.be/YzZXi24RZUw
Dribble II - https://youtu.be/H1ZCSghjcbs
Dribble III - https://youtu.be/taAQwq-u4-k
Dribble IV - https://youtu.be/kWLaWCZBudY
3 mins work, 60 sec rest, complete 4 items.
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Plan G (Goalkeeper):
GK I - https://youtu.be/-bri4BNhEG8
GK II - https://youtu.be/SznWJ_KpYE0
GK III - https://youtu.be/8-27FvVtMkI
GK IV - https://youtu.be/9-__X-GJdQE
GK V - https://youtu.be/txwMSMGR6G8
15 times each item, 30 sec rest, complete 5 items = 1 set.
Complete 5 sets.
Plan S (replace Plan C+A):https://www.youtube.com/playlist?list=PLyCLoPd4VxBvD7ogmmPLJXYA1q0gFF3pe
Self-training Playlist:
https://www.youtube.com/playlist?list=PLZq3XGhj5OZWaa2UZvyW9nDGZlGGgTnVc
The recommendation (ie. minimum) is to do Plan C and A and P/G in a single session.
If you are not able to for any reason, you may split the 3 components up but it is really not much at all.
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Self-Training Reporting:
Charles: PCPAPPPACPCCAPPPP
Chevie: CACPACPAPCPA
Dave: ACAPPP
Enrique: CAPACPA
Matthew: CACCPPAAPSPPSCPCA
Kai Zhe: APCAPPCS
Cheng Hoe: CAGCGACGACGACAGGG
Xander: CPPAACPPPAPC
Kelvin: PCPAACPPCAC
Xue Zhi: ASCPCCAP
Jerel: ACGGCG
Zen: CCAPCCAP
Hao Bei: CPCAPPCACPPPPPPC
Javier: CPSAPCPAAPS
Darius: APAPCPCCAP
Justin Lau: CAPCAACPAAC
Wayne: ACCACACAAAAAA
Gerald: APCAPCAP
Osher: ACACP
Letian: APCA
Adriel: CAPCAPCAPCAPSPSP
Zhengxiang: ACCAP
Richmond: CGAC
Sandor: APPPAPAP
Jonathan: AC
Justin Phang: CGAC
Chong Jie: APAP
Francesco: CAPCAP
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