Shanghai Singapore International School Physical Education Portfolio 2013-2014

1. Wong Yirui Shanghai Singapore International School Physical Education Portfolio 2013-2014

2. What I have learnt • I have learnt to play netball and gymnastics. • Gymnastics: Floor Routine and Vaulting. • I enjoyed demonstrating different floor routines that is aesthetic. Out of all the moves, I really like the bridge even though it was difficult to perform at first. Also, I wish to do more vaulting because they are very cool and interesting. Netball: Netball is my favorite sport. I enjoyed playing 2v2 games and some drill practices. The position I like the most is Wing Attack. It’s job is to to feed, support and create as many scoring opportunities for the Goal Shooter and other players in the team.

3. Learner Profile Links • I have displayed Risk Taker during the semester. At first, I was really afraid to do the vaulting as I assumed that I would hit the block and get some bruises. However, after seeing my classmates risking to jump, I showed courage and tried to challenge myself. I explored new ideas and strategies to demonstrate vaulting more pleasing to the eye.

4. What I can do to improve • I can improve my stamina and cardiovascular system by running long distances every week. • I should listen to the teacher and follow instructions so that I can grasp the skills and techniques easier. • Also, I can improve my overall fitness by doing a sport during the weekends. • I can improve my strength by doing some weight trainings and shot put.

5. Netball Assignment Name: Wong Yirui Class: G8 Diamond

6. Pulse Raising Activities: Jogging, sidestepping, skipping and high knees. Different Stretches: Stretched Muscle: Quadriceps Stretched Muscle: Deltoid Stretched Muscle: Quadriceps Stretched Muscle: Sternocleido-mastoid PULSE RAISING & STRETCHING

7. Set Up: 2 teams. 3 players per team. Only 1/3 of the court is used. The sideline becomes the goal line. • Game Description: The aim of the game is pass the ball to over the goal line and touch the ball onto the ground without interception. • Team 1: Wear bibs. Act as the attacking team. • Team 2: Do not wear bibs. Act as the defending team. Skill Specific Exercise

8. DEFENDING SKILLS Collaboration is needed to slow down the pace of the opponent’s attack, limit the passing options and creating opportunities for your teammates to regain possession of the ball. To process good defending skills, one has to restrict and limit the movements of any opposing player. You will have to position yourself near the ball and spread your arms wide so that it builds pressure to the opponent, also, constantly adjusting your footwork to reduce their attempts to get free. PRACTISE DRILL Set Up: 6 players needed. 3 are in attacking team and the others are in the defending team. Game ends until 4 minutes has passed. The Game: The defending players are not allowed to cross the transverse line. Then, upon a signal, the three attacking players from the baseline are to cross over the transverse line. As the rest of the players are crossing over, the defending team has to block them by positioning themselves near the attackers and restricting their movements. The first attacker to cross over is the winner. Skill Development

9. PRACTISE DRILL Progression 1: Add one more attacker to put pressure on the defenders. (This will cause the defenders to react quicker and move faster. ) Progression 2: Add a netball to the attackers. The attacker with the netball that crosses the transverse line wins and ends the game. However, the rule that the defenders cannot cross the line is still implied. (This will cause the defenders to perform different tactics and skills. They will also have to quicken their steps and maintain close position with the attackers.) Progression 3: Add another attacker into the game. Skill Progression

10. 1. Footwork: A player can receive the ball with both feet on the ground or jumping to catch the ball and land on two feet simultaneously. You may then take a step in any direction with one foot and pivot on the spot with the other foot. • 2. Shooting: Only the Goal Shooter and Goal Attack can score goals, but only within the goal circle. • 3. Offside Rule: A player cannot move to a position that is not available to him/her, whether with or without the ball. If rule is disobeyed, a free pass is awarded to the other team. RULES

11. There are a total of 7 positions in a netball game. They are Goal Attack, Goal Shooter, Wing Attack, Wing Defense, Centre, Goal Defense and Goal Keeper. • 1. Wing Attack: Their job is to feed, support and create as many scoring opportunities for the Goal Shooter and other players in the team. • 2. Wing Defense: Their job is to prevent the Wing Attack from feeding the ball to players to score a goal. • 3. Goal Shooter: Their job is to simply score goals. Sharp and accurate shooting skills, fast reactions are needed for a Goal Shooter. Netball Positions

12. Speed: In a game, the ability to keep up the pace is very important. You’ll need speed to be agile, and running fast in order to support your teammates. Centers normally need speed the most because they are the engine of the team-helping out in defense and attack, by running around the whole court. (except goal circles) • Stamina: This is the ability to continuously sustain energy. In a game of netball, we need this composition of fitness to constantly strengthen our muscles and provide energy for the whole body to move. • Muscular Endurance: This is the ability to repeatedly contract and relax your muscles without feeling tired. When we are playing netball, we will always have to use our muscles for repeated actions like passing, shooting and defending the opponents. Netball Fitness