Wednesday, September 26, 2012
5:25 PM
To whoever it cares
For whom it may concern,
It has come to my attention that training attendance has
been going downhill. Do let me remind you that I have 30 plus members to take
care of, yet there are only a small handful of members that attends training
with due diligence. You guys are not helping me at all. I have to take care of
30 people and you as an individual can’t even be bothered to inform the
appropriate comm members about your attendance. For those who so far did not
inform about your attendance, I expect a 300 word letter of explanation telling
me why you did not attend training, why you did not inform anyone for not
attending training etc. I do not want to see reasons such as “I don’t know, I forget,
I overslept”. Failure to comply will result in zero cca point for the whole of
next semester. In case you don’t know whom I am referring to, I suggest you
come prepared with that letter. For those with legitimate reasons such as
attachment, internship and overseas only plus informing the comm members then
you are not required to do so.
I have been very generous with issuing cca points thus far.
But I can easily cut back on the number of cca points as I see fit. In case
most of you don’t know, the current year 2 and 3s received zero cca point for
the whole of last year because we had a useless committee who never cared about
the club. I gave the previous president zero cca point because of the things he
had never done for the club .Right now we have a committed committee that is
serving the club not because of cca points but to never go back to the
miserable days we once had. If you do not receive any cca points so far, you deserved
it. When I first took over the club, I made it very clear that I will not hold
back on saying the things that I want to say. If anyone feels insulted by it, I don’t care
how you feel because you never cared for me anyways. When I first became the
president, I took the initiative to look for the ex-advisor and I received
negative feedbacks from her. I had to achieve things that are deemed
impossible. With almost a year on, I can guarantee that if the next committee
is formed, the current advisor will say that there will be a huge gap to fill
in for. For now, you can enjoy and take
things for granted but when the time comes, we shall see who will suffer in the
end.
Today there were only 3 people including myself who came for
training. Let me remind everyone that Jeremy stays in pasir ris and yet he can
travel all the way down for training. I have to wake up early to take a 1 hour
bus trip to sch just to see only 2 people for training. I can have people who
stay near the sch and yet overslept, I can have people who consistently comes
to training late. It reflects a lot on the individual. Please do not waste our
time. If you don’t appreciate the things that we have been doing so far, please
come and inform me face to face so that we won’t be so extra, we can
immediately drop everything and go back to the way it was. I believe I have
made my stance very clear, regardless of the weather, the training still goes
on. I don’t care who your coach was or what he or she had taught or did not
teach, when I say training is on, it is on. And for your information, the rain
stopped when we started training so cut the stupid excuses that it’s raining.
In case you don’t know the reason why we lost during
competitions, it is because you have not been training hard at all. If you have
been coming for trainings, we would have no problem with placing you in any
position because we know that you are prepared for it. But sadly that is not
the case. If you realise why we did not have a coach so far, it is because of
irresponsible members like you. How can I hire a coach when we have atrocious attendance
like this? How can I answer the coach if nobody gives me the reason for not
attending training? How can hire a coach when you don’t even have the basic
knowledge on how to be a responsible member? For your information, the coach
selects the team to take part in competitions. If the coach doesn’t see us of
any chance of winning, they would rather not take part in competitions. You can
say we take part in competitions to gain experience, I can say you are wrong;
we take part in competitions because we want to win and prove to those very
people who looked down on us wrong. Your seniors were disappointed with the competition
results because you did not do your part to train hard and play hard. The ball
was just within your sight and yet amateur mistakes can be made over and over
again. The idea of a team is to trust one another but it is so hard to trust
people when they gave false hope and promises.
If you don’t like the things I have said or done, I invite
you to issue a complain to the advisor. If you feel that I have been
insensitive with the things I said, please come and correct me.
Your President Neo
Friday, September 7, 2012
8:41 PM
Napfa Training
Hi Everyone,
This is a followup for the Napfa training we had today. These are the set of exercise that you can do at your own free time to improve on your fitness. I will be going through the 5 stations from the level of difficulties ranging highest to lowest. During the actual Napfa, i hope you could follow this same sequence.
1) Pullup (Guys) / Incline Pullup (Girls)
Points to note: Do not jump start. Arms must be straighten before the start or in between counts. Chin must go beyond bar. No kicking, cycling or swimming.
Tips: Pull fast, do not lose momentum. Use your core muscle to assist. If pullup is your weakest station, please start with assisted pullup with your friend supporting at the base providing minimum push. Best way to ace this station is to commit yourself into doing at least 14 pullup per week. Progessive training is the way to improve. Busy is a common excuse and i do not wish to breakdown the number of free hours you have.
2) Standing Board Jump
Points to note: Do not commit to line faults. Only 2 attempts allowed. Launch foward, do not land backwards.
Tips: Coordinate your arms and legs before your attempt. Give yourself a count of 3 before jumping. Aim where you want to land, target far. Your jump must be high enough for more hangtime, dynamically burst to push yourself forward. Tuck in your legs during the jump. Best way to improve for this station is to do jumps vertically as high as possible with knees tucked in as much as possible. During your water breaks, you can do horizontal jumps across the field as far as possible continously instead of sitting around gossiping and do nothing.
3) Shuttlerun
Points to note: Do not drop the wooden blocks. Reach out to pick up the blocks instead of breaking, timing is wasted usually during deceleration. With the final block in hand, just run through the start line, do not stop in front of it.
Tips: You can do resistant training by running against upslope, i believe there are alot of places at school to do this. Walk down the slope whilst taking a break before running upslope again. To increase the level of difficulty, you can do knee lifts to train on more burst. In addition to this, you can do squats to tone your thigh. To train for reach, you can attempt to stretch to catch ground ball instead of letting it go pass. Do keep in mind during games you are all alone in the field, there may or may not be someone covering you all the times. Make the attempt to stretch for the ball at the very last attempt.
4) Situp
Points to note: Hands must be cupped to the ear. You are not allowed to use your hands to reach out. Elbows must reach the knees to consider a count.
Tips: Situp is a relatively easy station to ace, all you need to do is resistant training on your core. Set yourself an achievable target eg 100 situp per week. I have done 1000 situp per week before, so nothing is impossible. If you feel 100 situp is no kick, you can try holding on a medicine ball or dumbbell to add resistant.
5) Sit and Reach
This is one of the most redundant station of all, but still all of you need to do it for the sake of doing. I have no points or tips to give but the best of luck.
6) 2.4Km Run
Tips: Lighten up your foot step, do not run like a dinosaur, energy is usually wasted from potential/kinetic energy to noise energy. Do not stop when you are tired, it's normal that you feel like giving up but you are this close in finishing. The only time when you stop is the moment you have acute chest pain, NOT WHEN YOU ARE EXPERIENCING STITCH, stitch will go away by itself. Start strong, finish fast. Sprint for the last 100m, shaving a good 3-6 sec can help you achieve the goal you desire.
In any field of sports, i do hope you of all could encourage one another instead of calling people names. Name calling is so primary school, so please act your age. If you want others to treat you like an adult, please earn your respect.
In terms of dietary habits, there is a common saying "you are what you eat". Avoid high fat and sugar food, if not try to eat in moderation.
Final word of advice, all these suggested exercises serve as a guide to get Napfa silver but this is not a guarantee silver, you still need to work hard for it. You can do your variation of exercise that suit your needs, progessive training is the key. PT is about personal discipline, nobody is going to force you into doing this.
This is your President and i approve this message. Please take pride in yourself and the friends around you.
