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.