SAFFC becomes first S- League to qualify for AFC Champions League

Singapore Armed Forces FC make history by qualifying for AFC Champions League

Feb. 26

Story by Les Tan/Red Sports. Pictures by Lai Jun Wei/Red Sports.

saffc vs psms medan

Chaiman Therdsak (SAFFC, #8) fires off a shot to score the first goal of the night. (Photo 1 © Lai Jun Wei/Red Sports)

Jalan Besar Stadium, February 25, 2009 - Singapore Armed Forces FC made footballing history when they qualified for the Asian Football Confederation (AFC) Champions League after beating PSMS Medan 2-1 in extra-time. SAFFC are the first team from Singapore to play in the AFC league for Asian club champions.

SAFFC had beaten Provincial Electric Authority of Thailand 4-1 in a first playoff qualifier last week to earn this final playoff game against Medan and with this victory tonight, they can now take their place in the AFC Champions League proper.

SAFFC will play in Group G alongside Shanghai Shenhua (China), Kashima Antlers (Japan) and Suwon Bluewings (South Korea).

Experienced playmaker Therdsak Chaiman gave the Warriors a good start when he slotted home from long-range in the 35th minute to give SAFFC a 1-0 lead after Latiff had set him going with a pass from the wing.

However, Medan came alive in the second half. Striker and captain Elie Aiboy ran half the field unimpeded on a counter-attack as the SAFFC defence backtracked. Elie found Costas on the left at the top of the penalty box unmarked and the latter coolly sidefooted past a stranded Shahril Jantan in goal for an equaliser.

SAFFC lacked the final offensive thrust to settle the game in 90 minutes and had to play their second extra-time game in as many weeks. This coming on top of their S.League game three days ago against Balestier Khalsa on Sunday night.

This time, it was Therdsak who played provider, releasing Latiff into space down the right side of the Medan penalty box. Latiff looked like he was running out of options as he raced towards the byeline but then he shocked everyone watching, including goalkeeper Markus, when he rammed home a goal from an almost impossibly tight angle to send the Warriors into the AFC Champions League.

Medan then self-destructed with two red cards although they did come close on one occasion.

Medan coach Liestiadi Lo was understandably an unhappy man.

“I’m very disappointed with the referee for sending off two of my players,” coach Lo said at the post-game press conference. “The second red card was ok. But the first I disagree. The players put in 100% effort. Because of the artificial pitch, the players couldn’t adapt.”

The emotions in the SAFFC camp were the opposite.

“I was going for goal,” said a grinning Latiff after the game. “No point crossing!”

On the Medan equaliser, SAFFC coach Richard Bok said: “It was a quick counter down the middle. Hafizul was a bit inside, tucked in too much. This is where he needs to learn. He’s a young player. He will learn from that.

“I think we started quite well, created a few chances, but didn’t convert it. There was a period where Medan were coming at us. As a whole, I’m quite satisfied with the ways we played. Some of the experienced players had some butterflies. Our fitness carried us in the last two games.”

saffc vs psms medan

Celebration as SAFFC go one up. (Photo 2 © Lai Jun Wei/Red Sports)

saffc vs psms medan

Rachma Dhany (PSMS, #26) tugs at the shirt of Ahmad Latiff (SAFFC, #7) to try and stop him… (Photo 3 © Lai Jun Wei/Red Sports)

saffc vs psms medan

… but the latter breaks free… (Photo 4 © Lai Jun Wei/Red Sports)

saffc vs psms medan

… takes a shot which bounced off the hands of goalkeeper Markus… (Photo 5 © Lai Jun Wei/Red Sports)

saffc vs psms medan

… and finds the top corner of the goal. (Photo 6 © Lai Jun Wei/Red Sports)

saffc vs psms medan

Jubilation as SAFFC finally break the stalemate in extra-time. (Photo 7 © Lai Jun Wei/Red Sports)

saffc vs psms medan

Ahmad Latiff gets taken down by Guillen Tejera (PSMS, #5). (Photo 8 © Lai Jun Wei/Red Sports)

saffc vs psms medan

Fukasawa Masahiro (SAFFC, #6) intercepts a pass while Agus Supriyanto (PSMS, #22) tries to get to the ball. (Photo 9 © Lai Jun Wei/Red Sports)

saffc vs psms medan

Aleksandar Duric (SAFFC, #9) charges down the flank. (Photo 10 © Lai Jun Wei/Red Sports)

saffc vs psms medan

John Wilkinson (SAFFC, #10) fires off a shot just as he gets tackled by Reswandi Sumaji (PSMS, #7). (Photo 11© Lai Jun Wei/Red Sports)

saffc vs psms medan

Aleksandar Duric takes a shot… (Photo 12 © Lai Jun Wei/Red Sports)

saffc vs psms medan

… and grimaces at a wasted opportunity. (Photo 13 © Lai Jun Wei/Red Sports)

saffc vs psms medan

John Wilkinson (SAFFC, #10) misses a cross from the flanks which bounced right over PSMS Medan goalkeeper Markus Harison. (Photo 14 © Lai Jun Wei/Red Sports)

saffc vs psms medan

Ahmad Latiff gets taken down by Edi Sukamto (PSMS, #11). (Photo 15 © Lai Jun Wei/Red Sports)

saffc vs psms medan

Daniel Bennett (SAFFC, #16) stretches out for the ball. (Photo 16 © Lai Jun Wei/Red Sports)

saffc vs psms medan

Ahmad Latiff protests his innocence after taking down a Medan player. The referee gave him a yellow card. (Photo 17 © Lai Jun Wei/Red Sports)

saffc vs psms medan

SAFFC goalkeeper Sharil Bin Jantan grabs hold of the ball before Leonardo Martins (PSMS, #17) can get to it. (Photo 18 © Lai Jun Wei/Red Sports)

saffc vs psms medan

Markus Harison has the ball safely in his arms while SAFFC captain Aleksandar Duric laments the misplaced pass. (Photo 19 © Lai Jun Wei/Red Sports)

saffc vs psms medan

Kenji Arai (SAFFC, #3) tries to head in a corner. (Photo 20 © Lai Jun Wei/Red Sports)

saffc vs psms medan

Markus Harison expresses relief after his team equalised in the second half. (Photo 21 © Lai Jun Wei/Red Sports)

saffc vs psms medan

John Wilkinson (SAFFC, #10) gets taken down in the penalty box but referee decides it was a fair tackle and did not give a penalty. (Photo 22 © Lai Jun Wei/Red Sports)

saffc vs psms medan

Reswandi Sumaji tries to stop Aleksandar Duric in extra-time. (Photo 23 © Lai Jun Wei/Red Sports)

saffc vs psms medan

Mohamad Shaiful Esah (SAFFC, #2) gets stretchered off after a late tackle. (Photo 24 © Lai Jun Wei/Red Sports)

saffc vs psms medan

SAFFC coach Richard Bok was quite pleased about his team’s performance. (Photo 33 © Lai Jun Wei/Red Sports)

WGS Basketball Boys In Action

Woodgrove Secondary claim first win after defeating Punggol in Round 2 of B Division North Zone basketball
Feb. 20
Story by REDintern Alan Chiang. Photos by Vanessa Lim/Red Sports.



Nelson (Punggol, #9) holds out against Koh Yu Wei (Woodgrove, #11). (Photo 1 © Vanessa Lim/Red Sports)
Singapore Basketball Centre, Friday, February 20, 2009 – Woodgrove Secondary overcame Punggol Secondary 73-34 in the second round of boys’ B Division North Zone Basketball Championship.

Both sides came into the match after losing their first Round 2 games and needed a win to have any chance of proceeding further in the competition.

Punggol managed to capture the first ball of the match and Sheng Yang (PGL #12) made the first 3-pointer to take a lead. The tide was overturned and Woodgrove took over the lead with a 9-0 run. Great defensive work by Woodgrove forced Punggol to shoot from range.

Yong Lin (WGS #8) and Wei Liang (WGS #9) combined well to spearhead the offensive line and contributed six points each. It did not take long before all Woodgrove’s starters got on the scoring board.

With 2:00 left in the first quarter, Woodgrove’s lead increased to 11 points. They were able to dominate the offensive boards and took their chances with the rebounds. Sheng Yang (PGL #12) single-handedly carried Punggol with an 8-point tally but it was not enough to cut the deficit as Woodgrove ended the first quarter leading 21-14.

Woodgrove started the second quarter on a positive note with centre Yong Lin (WGS #8) scoring the first two points. Their lead extended to as many as 15 points with tireless runs into the paint by Yong Lin (WGS #8) and Wei Liang (WGS #9).

Punggol’s first two points came only after 5:10 on the clock in the second quarter with Vincent (PGL #6) making the outside shot. Wasting easy chances under the basket were costing Punggol dearly and Woodgrove took advantage and surged ahead to establish a massive 25-point lead at 41-16 by the end of the third.

The tempo gradually slowed down in the third quarter as both sides were unable to find their feet. The Woodgrove lead extended to 31 points as Wei Liang (WGS #9) drained the first 3-pointer for his team.

As the match proceeded further, Punggol came back stronger as they adopted full-court press tactics which forced Woodgrove to commit a series of turnovers. The lead was cut to 24 points as Hong Ming (PGL #8), Nelson (PGL #9) and Sheng Yang (PGL #12) made their shots.

In the final quarter, Woodgrove did not take a step back and charged forward with Ih Tau (WGS #7) and Yu Wei (WGS #11) making vital shots. Vincent (PGL #6) and Nelson (PGL #9) tried to spark a revival and Punggol went on an 8-0 run before losing out mentally to Woodgrove for the rest of the match.

Punggol Secondary face elimination unless they can rise above Maris Stella High and Woodlands Ring Secondary in their remaining matches. As for Woodgrove Secondary, they need to win against Woodlands Ring Secondary and North Vista Secondary.

Match Statistics:
Scores by quarter
1st Q: WGS 21 – PGL 14
2nd Q: WGS 41 – PGL 16
3rd Q: WGS 49 – PGL 24
4th Q: WGS 73 – PGL 34

Top scorer
WGS
Wei Liang (#9) – 20 points
Yong Lin (#8) – 18 points

PGL
Vincent (#6) – 10 points
Hong Ming (#8) – 10 points


Yong Seng (Punggol, #14) and Ting Si Han (Woodgrove, #10) having a mid-air battle for the ball. (Photo 2 © Vanessa Lim/Red Sports)


Hermen (Punggol, #7) trying to move past Goh Swen Zhen (Woodgrove, #5). (Photo 3 © Vanessa Lim/Red Sports)


Vincent (Punggol, #6) has to contend with Kon Ih Tau (Woodgrove, #7). (Photo 4 © Vanessa Lim/Red Sports)


Kon Ih Tau (Woodgrove, #7) jumps to get a clear shot. (Photo 5 © Vanessa Lim/Red Sports)


Nelson (Punggol, #9) catches a rebound. (Photo 6 © Vanessa Lim/Red Sports)

WGS Basketball Girls in Action

Woodgrove Secondary defeat Anderson in girls’ B Division North Zone basketball



Feb. 17

Story by REDintern Alan Chiang. Photos by Vanessa Lim/Red Sports.

Woodgrove Secondary vs. Anderson Secondary girls’ B Division North Zone basketball

Hui Xian (Woodgrove, #9) drives past Amanda Choo (Anderson, #15). (Photo 1 © Vanessa Lim/Red Sports)

Singapore Basketball Centre, Monday, February 16, 2009 – The twin towers of Woodgrove Secondary conquered Anderson Secondary 45-31 in the girls’ B Division North Zone Basketball Championship.

The Woodgrove twin towers, Erra (WGS #12) and Shamirah (WGS #15), combined for a total of 19 points and numerous important rebounds in this Group Y game. Huimin (WGS #7) also got on the scoring board with a massive 17-point contribution.

The match began with Anderson getting on the score sheet. Kun Yan (AND #10) drove to the basket on two successive attempts as Woodgrove failed to block her out. Not long after, Woodgrove turned on the heat and went on an 8-0 run.

Woodgrove increased their lead to five points after Huixian (WGS #9) made the first 3-pointer of the game. With slick passing around the court, Woodgrove pried open the Anderson’s defense. That allowed Woodgrove to run riot and take their largest lead of seven points. The Woodgrove twin towers supplied eight points in the first quarter.

Anderson matched up with Kai Ting (#14) and Kun Yan (#10) adding vital points and Woodgrove’s lead was cut to two points by the end of the quarter at 13-15.

Both sides got off to a slow start in the second quarter but it was Woodgrove that emerged the strongest. They capitalized on Anderson’s turnovers and dominated the paint with Erra (WGS, #12) and Shamirah (WGS #15) a constant threat for second chance points.

Anderson had their top performing player Kun Yan (AND #10) on four personal foul and she had to sit out for the rest of the second quarter. Without her, Anderson had no answers to Woodgrove’s attacking plays and Woodgrove walked off at half-time leading 25-18.

For the third quarter, both sides were slow to recover from the half-time break but it was the twin towers provided the first points for Woodgrove. The score then stood frozen at 29-18 for most of the third quarter and both teams came to life only towards the end of the third quarter.

Woodgrove started the fourth quarter leading 33-23 and the scoring battle was a face-off between Shirlene Lee (AND #11) and Huimin (WGS #7) as they added six and 10 points for their teams respectively. The Woodgrove lead was extended to 12 points after three consecutive shots by Huimin (WGS #7). Shirlene Lee (AND #11) tried to spur her side on but it was all too much for Anderson.

With 3:00 left, Woodgrove led 43-29 as no one was able to stop Huimin (WGS #7) from penetrating Anderson’s defense line. The match ended with Woodgrove a convincing 45-31 winner.

With the win, Woodgrove finished top of the group with Anderson in second place. Both qualify for the next round of the championship.

Match Statistics:
Points by quarter
1st Q: AND 13 – WGS 15
2nd Q: AND 18 – WGS 25
3rd Q: AND 23 – WGS 33
4th Q: AND 31 – WGS 45

Top Scorers
AND
Kun Yan (#10) – 10 points
Shirlene Lee (#11) – 6 points
Kai Ting (#14) – 6 points

WGS
Huimin (#7) – 17 points
Shamirah (#15) – 11 points




Both sides rush for a loose ball. (Photo 2 © Vanessa Lim/Red Sports)




Shirlene Lee (Anderson, #11) tries to shake off the Woodgrove defenders. (Photo 3 © Vanessa Lim/Red Sports)



Lee Kun yan (Anderson, #10) takes a shot. (Photo 4 © Vanessa Lim/Red Sports)



Shamirah (Woodgrove, #15) takes aim while a Woodgrove defender tries to intercept. (Photo 5 © Vanessa Lim/Red Sports)





Hui Xian (Woodgrove, #9) aims for the basket as Bronte (Anderson, #4) raises an arm to block. (Photo 6 © Vanessa Lim/Red Sports)

Six Habits to a Six Pack

f you can’t see your abs, don’t assume it’s because you’re missing out on a magical abdominal exercise or secret supplement. Blame your mindset. You see, losing belly flab is a boring process that requires time, hard work and, most importantly, dedication. Take the right steps every day and you’ll ultimately carve out your six-pack. But if you stray from your plan even a few times a week – which most men do – you’ll probably never see your abs.

The solution: Six simple habits you can adopt to help strip away your lard for good. Think of these habits as daily goals designed to keep you on the fast track to a fit-looking physique. Individually, they’re not all that surprising, but together, they become a powerful tool.

The effectiveness of this tool is even supported by science. University of Iowa researchers determined that people are more likely to stick with their fat-loss plans when they concentrate on specific actions instead of the desired result. So rather than focusing on abs that show, follow this daily list of nutrition, exercise and lifestyle strategies for achieving that ripped midsection.


1. WAKE UP TO WATER
Imagine not drinking all day at work – no coffee, no water, no diet soft drink. At the end of an eight-hour shift, you’d be pretty parched. Which is precisely why you should start rehydrating immediately after a full night’s slumber. From now on, drink at least 450ml of chilled water as soon as you rise in the morning. German scientists recently found that doing this boosts your metabolism by 24 per cent for 90 minutes afterwards. (A smaller amount of water had no effect.) What’s more, a previous study determined that muscle cells grow faster when they’re well hydrated. A general rule of thumb: Guzzle at least 3.8 litres of water over the course of a day.


2. EAT BREAKFAST EVERY DAY
A University of Massachusetts study showed that men who skip their morning meals are four-and-a-half times more likely to have bulging bellies than those who don’t. So within an hour of waking, have a meal or protein shake with at least 250 calories.

British researchers found that breakfast size was inversely related to waistline size. That is, the larger the morning meal, the leaner the midsection. But keep the meal’s size within reason: A 1,500-calorie plate of fried noodles is really two breakfasts, so cap your intake at 500 calories. For a quick way to fuel up, try this recipe: Prepare a package of instant oatmeal and mix in a scoop of whey protein powder and half a cup of blueberries.


3. AS YOU EAT, REVIEW YOUR GOALS…
It’s important to stay aware of your mission. University of Iowa scientists found that people who monitored their diet and exercise goals most frequently were more likely to achieve them than goal setters who rarely reviewed their objectives.

4. …AND THEN PACK YOUR LUNCH
This habit should be as much a part of your morning ritual as showering. Here’s what you can pack into your cooler:
• An apple (to eat as a morning snack)
• Two slices of cheese (to eat with the apple)
• A 500- to 600-calorie portion of leftovers (for your lunch)
• A pre-mixed protein shake or 450ml of milk (for your afternoon snack)
By using this approach, you’ll keep your body well fed and satisfied throughout the day without overeating. You’ll also provide your body with the nutrients it needs for your workout, no matter what time you exercise. Just as important, you’ll be much less likely to be tempted by the office candy bowl. The rule is simple: Don’t eat anything that’s not in the cooler.


5. EXERCISE THE RIGHT WAY
Everyone has abs, even if people can’t always see them because they’re hidden under a layer of flab. That means you don’t need to do endless crunches to carve out a six-pack. Instead, you should spend most of your gym time burning off blubber. The most effective strategy is to combine weightlifting and high-intensity interval training. According to a recent University of Southern Maine study, half an hour of
pumping iron burns as many calories as running at a six-minute-per-mile (1.6km) pace for the same duration. And it has the added benefit of helping you build muscle.
What’s more, unlike aerobic exercise, lifting has been shown to boost metabolism for as long as 39 hours after the last repetition.

Similar findings have been noted for intervals, which are short, all-out sprints interspersed with periods of rest. For the best results, do a total-body weight-training workout 3 days a week, resting at least a day between sessions. Then do an interval-training session on the days in between.

6. SKIP THE LATE SHOWS
You need sleep to unveil your six-pack. That’s because lack of shut-eye may disrupt the hormones that control your ability to burn fat. For instance, University of Chicago scientists recently found that just three nights of poor sleep may cause your muscle cells to become resistant to the hormone insulin. Over time, this leads to fat storage around your belly.

To achieve a better night’s sleep, review your goals again 15 minutes before bedtime. And while you’re at it, write down your plans for the next day’s work schedule (as well as any personal chores you need to accomplish). This can help prevent you from lying awake worrying about tomorrow (“I have to remember to respond to Raymond’s e-mail”), which can cut into your quality snooze time.



From Oct 2008 issue of Men's Health Singapore

Power Boosters

Dear Woodgrovers,

Thank you so much for supporting our Woodgrove PE Blog.

As requested, there will be more articles on how to develop muscles in preparation for the upcoming 10th Annual Sports Day and NAPFA.

Here is the first of many to come, taken from MensHealth online. Enjoy.

Power Boosters

Picking the top five exercises you’ll ever need when we’ve featured so many great ones before was a tough call. We wanted workouts that are easy to do (so you save time), require minimal equipment (so you can do them even at home) and offer you a challenging total-body workout.

“These five exercises utilise all the movements of the body,” says Mitch Chilson, programme director at Sky Fitness. “They’re ‘big’ exercises that employ more muscles and burn more calories, and also help to develop essential motor functions such as balance and stability.”



Exercise One: Barbell Rollout
Works: Core muscles
How: Kneel on the floor in an upright position gripping a barbell. Slowly roll barbell outwards in front of you until your arms are extended and your back is parallel to the floor. “It’s important not to arch your back, and your hips should move forward with your shoulders,” says Mitch. Slowly pull yourself back to the start position and repeat.




Exercise Two: Overhead Squat
Works: Glutes, hamstrings, quadriceps, core muscles and shoulders
How: Hold a barbell over your head with your elbows locked and feet shoulder-width apart. Slowly lower your body until your thighs are parallel to the floor. “Holding the barbell over your head forces your body into the correct alignment for this exercise,” says Mitch.



Exercise Three: Straight-Legged Deadlift To Row
Works: Glutes, hamstrings, upper back, lower back and arms
How: Holding a barbell, stand with your feet shoulder-width apart, your shoulders pulled back and your hips pushed backwards. Tighten your midsection and slowly slide the barbell downward by bending your upper body forward. Next, pull your elbows upwards until the barbell touches your midsection. Lower the barbell and return to the start position.



Exercise Four: Rear-Leg Extended Split Squat
Works: Glutes, hamstrings and quadriceps
How: Lift the barbell onto your shoulders. With one leg supported on a bench, lower your body forward until your knee is just above the floor. “It’s important that you keep your back aligned during this exercise,” says Mitch. Push yourself upwards to the start position. After your set, switch legs and repeat.



Exercise Five: Inclined Press
Works: Chest, shoulders and triceps
How: Sitting on an inclined bench, hold a barbell above you by straightening out your arms. Lower the barbell until it’s about 1cm above your chest. Push the barbell upwards to the start position. “Using an inclined bench allows you to work both your chest and shoulder muscles,” says Mitch.


From August 2008 issue of Men's Health Singapore

Woodgrovers in Action!

Dear all Woodgrovers,
Starting very soon, I will be inviting students of Sports CCA to write brief reports on what is happening in the Inter Schools Competition.
Do check back weekly for updates.
Some of the reports expected to be uploaded real soon....Basketball Girls B Div, Netball B Div, Soccer B Div, Netball B Div....