Please note that guy and girl softballers , be it jc1 or jc2s , m must be at Kallang by 1430 hours. This is essential for those who have brought equipment back home , anyone later than 15 minutes will be duely punished.

*Muslim boys would be given a lee way due to Friday prayers

As you all know, the 25th of February 2009, is the day of College Road Run. As such, we will not be training in school.

HOWEVER:
We have arranged for an umpire, an ex-player of TPJC, to conduct a crash course, at Kallang, on the rules of the game. This is COMPULSORY. Without a good grasp of the rules and regulations, you will not be able to understand nor appreciate the game that is softball. NEITHER WILL YOU BE ABLE TO PLAY A PROPER MATCH FOR THE UPCOMING SRC CARNIVAL NOR NATIONALS.

At about 2.30pm, there will be a match between Maris Stella High School and Catholic High School. We will require everyone to watch this match to clarify any doubts regarding game play/rules.

To facilitate this entire event, we hope to seek your cooperation to meet
IMMEDIATELY AFTER THE END OF ROAD RUN AT THE ASSEMBLY AREA. This is to ensure attendance for the course/match later. Upon reaching Kallang, we will be having lunch together as a team. If you wish to have lunch on your own/with your friends, you may do so. However, we expect you to turn up PUNCTUALLY at 1.55pm before we begin the theory lesson.

We are anticipating about an hour's grace from after team lunch to the start of the lesson. Zach is thus allowing interested members to officially sign out gloves so that they may do some throwing/catching at Kallang. Please approach him by Tuesday if you are interested to do so.

ALSO, please note that we are trying to arrange for a softball supplier to be present at Wednesday's match. If you are interested in purchasing your own gloves, batting gloves or balls you may wish to bring cash to purchase the equipment, IF he is present. Obtaining your own personal equipment is purely optional. The price range given below is an approximation:

Gloves (for fielding) - $85 - 150
Batting Gloves - $20 - $40
Leather Ball - $7 - $10


Thank you very nice, and see you all on wednesday.
attendance WILL be taken.

Training sets. (To be completed every week without fail)
(To be completed on individual time.)

These sets are to be done over a period of a week. The breakdown of the sets is up to the individual. The rationale behind this physical is to prepare your bodies for the strain of playing softball competitively. To ensure better discipline select a suitable partner and do this sets. By the time nationals come the results will definitely be seen.

List of sets

Overall Conditioning

20 Push-ups daily , 100 a week
20 Sit-ups daily , 100 a week
20 Squats daily , 100 a week
20 Logging exercise daily , 100 a week

The first three sets can be done at home or in school.
You can find the logging area to the right of the tennis court, judge which is the most suitable weight and try to progress onto heavier logs.

There are 3 different logging methods
1) Place both hands below the log and lift overhead. Do not do this fast and neither should you drop the log, instead slowly place it back to gain the full benefits of this set
2) Instead of using both hands use a lighter log and do one hand logging , there should be a balance to each hand with your weaker hand doing more of the set
3) Triceps logging- instead of face the log, face away from it. Place both hands behind and onto the log now lift overhead and do exactly the same as the first style, slowly.

Target Conditioning

Pull ups

Aim to be able to do at least 8(for guys) and 15 inclined (for girls) by nationals
If you cannot do one currently begin by jumping up and grabbing the bar and pulling yourself to the maximum and hold. Carry this out 3 times take a break and begin again.

After a few weeks, you should be able to progress to the back hand method of pull-ups. This is done by placing the back of the hand away from you and having your closed palm facing you. Aim to complete 10 of this.
Once you are confident progress to the NS standard of pull-ups in which the back of the hand faces you and the closed palm away from you.

*Things to note - Do not cross your legs while doing the pull-ups, this is because if you let go and land you can and might break your ankle. Do not use your legs to kick yourself over the bar; this is not counted as a pull up. If you do have a training partner have him hold your legs around your knees, remember he/she does not push you up but simply supports your weight.

Pull-up bars can be found on the right of the tennis court and next to the rock climbing wall beside the sidegate.

Running conditioning

Complete 12 one base sprints daily , 60 a week
Run a minimum of 4 km a week.

Sprint a single base distance under 10 secs. You do not need to have the bases do carry out this activity. Instead simply imagine the bases and carry on to sprint. Keep working on this so as to improve your timing. Do not sprint all at one shot instead after complete taking one take a breather and do it again.

For the minimum 4km it is a small issue do not attempt to run all 4km in one shot instead space it out, an average of 2 rounds around the track everyday gives you exactly the distance required. If you are confident you are entitled to run more but refrain from overexerting yourself.

In this process of physical conditioning we will not be able to monitor each and every person but from the performance on training days we will be able to tell very clearly who has been doing the sets assigned and who hasn’t.

While Softball is a fun and enjoyable CCA it is also a completive sport and these physical conditioning should be done without complaints. In the end you will reap your benefits from this, especially the boys when NS comes acalling.

Guys, since the J1 students will be walking around school from 2 - 4pm for the CCA exhibition on Wednesday, we decided that we'll wear half-uniform for the training on that day.

Attire for training will be:
Training tee.
Slacks.
Blue socks.

Those are the most important things. Other things like caps, belts are optional. Training starts at 3pm, please do not be late.

Thanks.