1

KURSUS ORIENTASI SAINS SUKAN TINGKATAN 5

PUSAT PERKEMBANGAN KURIKULUM
KEMENTERIAN PENDIDIKAN MALAYSIA
OLEH
ENTHERAN S. MANIAM
SEKOLAH SUKAN BUKIT JALIL, KUALA LUMPUR
(1.4.2003)
2
Perancangan Program Latihan
(Hasil Pembelajaran)
Menerangkan fasa-fasa latihan
Menerangkan perkaitan antara angkubah
periodisasi (isipadu, intensiti & prestasi)
Menerangkan kesan `super compensation &
`tapering off ke atas pemuncakan
Membuat pemetaan periodisasi latihan
Mengenal pasti komponen tertentu yang harus
diberi penekanan pada fasa-fasa tertentu latihan
dalam satu program latihan
Menerangkan kepentingan persediaan untuk
pertandingan dari segi fizikal, teknikal, taktikal &

3
PROSES PEMBAHAGIAN PERANCANGAN
PELAN/PROGRAM LATIHAN KEPADA
BEBERAPA BAHAGIAN KECIL YANG DAPAT
DIURUSKAN DENGAN LEBIH SISTEMATIK &
EFEKTIF
4
1. MEMUDAHKAN PENYEDIAAN PROGRAM LATIHAN.
2. GARIS PANDUAN UNTUK MENENTUKAN
PENCAPAIAN PUNCAK (`PEAKING).
3. MUDAH MERAMALKAN HASIL/PENCAPAIAN
MATLAMAT.
4. MEMBANTU JURULATIH & ATLET MENJALANI
LATIHAN DENGAN LEBIH SISTEMATIK.
5. MEMUDAHKAN PROSES PEMANTAUAN &
PENILAIAN
5
PELAN
FASA-FASA YANG MUDAH DIURUS
MANIPULASI PEMBOLEHUBAH `ACUTE &
KRONIK
PRINSIP-PRINSIP LATIHAN
KESEDIAAN ASPEK FISIOLOGI DAN
MENGELAK `OVERTRAINING &
KECEDERAAN
6
1. FASA-FASA LATIHAN
2. MESO (1-3 BULAN)
3. MAKRO (2-8 MINGGU)
4. MIKRO (7 HARI)
5. SESI (1-3 UNIT)
7
1. FASA PERSEDIAAN
- UMUM
- KHUSUS

2. FASA PERTANDINGAN
- PRA-PERTANDINGAN
- PERTANDINGAN

3. FASA TRANSISI


8
(PALING PENTING KERANA KURANGNYA TUMPUAN DI FASA INI
AKAN MENJEJASKAN PERSEDIAAN FASA-FASA YANG BERIKUT)

TUMPUAN
1. Pembinaan kecergasan fizikal menyeluruh (daya tahan
kardiovaskulkar, daya tahan otot, kekuatan asas)
2. Isipadu Latihan (85% - 100%)
Intensiti Latihan (40% - 70%)
3. Jangka Masa (6 14 minggu)
4. Kaedah Latihan (LSD, Fartlek, Jeda Jarak Jauh, Bebanan-
A.A)
5. Ujian Pra-Kecergasan


9
TUMPUAN
1. Penekanan kepada komponan fizikal yang lebih dominan
dalam sesuatu sukan/acara
a) Acara Daya Tahan (sistem aerobik)
Isipadu & Intensiti Latihan (85% - 100%)
b) Acara Berasaskan Kelajuan & Kekuatan(sistem anaerobik)
Isipadu Latihan (65% - 80%)
Intensiti Latihan (sehingga 95%)
2. Jangka Masa (6-10 minggu)
3. Kaedah Latihan
a) Daya Tahan (LSD, Fartlek, Jeda Jarak Sederhana & Jauh,
Bebenan)
b) Kelajuan & Kekuatan (Jeda Jarak Dekat & Sederhana,
pecutan berulang, Litar & Bebanan)
10
TUMPUAN
1. Penekanan komponen khusus sesuatu sukan;
tingkatkan/kekal tahap kecergasan melalui simulasi,
permainan kecil/sebenar, ujian masa
2. Isipadu Latihan (60% - 70%)
3. Intensiti bergantung kepada keperluan sebenar sukan (80%-
100%)
4. Jangka Masa (6-8 minggu)
5. Kaedah Latihan
a) Daya Tahan (Bebanan, Jeda bercampur)
b) Kelajuan & kekuatan (Pecutan berulang, jeda jarak
dekat, tekanan, pliometrik)
6. Ujian Pasca Kecergasan
11
TUMPUAN
1. Pemulihan fisiologi, , rawatan Kecederaan &
atasi kebosanan
2. Menilai prestasi atlet & keberkesanan program
latihan (merancang program latihan musim yang
akan datang)
3. Tahap kecergasan (perlu dikekalkan : 40-60%
kemampuan maksimum atlet)
4. Jangka Masa (bergantung kepada musim &
format pertandingan)
12
TUMPUAN
1. Pengekalan kecergasan optimum yang diperlukan oleh
sukan berkaitan
2. `Tapering (ubahsuaian isipadu & intensiti)
3. Penilaian melalui permainan sebenar/ujian masa
4. Isipadu ( 60%)
Intensiti ( 100%)
5. Jangka Masa (masa & format pertandingan : 3-4 minggu)
6. Kaedah Latihan (Kaedah yang telah diamalkan dalam
fasa-fasa sebelum ini boleh diamalkan tetapi kekerapan
Kekerapan
13
FIZIKAL (Biomotor )
TEKNIKAL (Kaedah-kaedah Latihan : Kemahiran )
TAKTIKAL (Strategi )
PSIKOLOGI (Penetapan Matlamat, Motivasi, Kawal
kebimbangan, visualisasi)
14
RINGKASAN PROGRAM
LATIHAN
PERSEDIAAN `PRE-COMP `COMP TRANSISI

OBJEKTIF
AEROBIK
SECARA ANSUR
MAJU
KEPANTASAN,
KUASA, DAYA
TAHAN, LATIHAN
SPESIFIK
`TAPERING
TAHAP KERJA
UNTUK HADAPI
PERTANDINGAN
LATIHAN
SECARA
ANSUR MAJU

INTENSITI AM
PERMULAAN
AKHIR


`TAPERING OFF BERCAMPUR
(Buat
Perancangan
untuk musim
akan datang)

ISIPADU
LATIHAN




`TAPERING OFF
SECARA
ANSUR MAJU

J/MASA
(MINGGU)

15 24

15 21

3 8

9 12
15
JANGKA MASA BERGANTUNG KEPADA OBJEKTIF & TAHAP LATIHAN

MERANGKUMI
1. Pengenalan (3-5 minit)
2. Memanaskan Badan (10-30 minit)
3. Tumpuan Utama (30 minit 2 jam)
4. Gerak kendur (10-30 minit)
5. Perbincangan (3-5 minit)

16
FAKTOR-FAKTOR YANG
MEMPENGARUHI LATIHAN
TEMPOH KESELURUHAN PROGRAM
TAHAP MULA KECERGASAN
PELAKU/ATLET
JENIS AKTIVITI LATIHAN
KEKERAPAN LATIHAN
INTENSITI PERLAKUAN
TEMPOH MASA LATIHAN

17
1. ISIPADU
2. INTENSITI
3. PRESTASI (Super Compensation)
Super compensation
Stimulus
Compensation
Fatigue
18
HR=120BPM
REGRESSION COMPENSATION
HR=170BPM
(RECOVERY)
KEUPAYAAN BARU
SUPER
COMPENSATION
INVOLUTION
pulih dari keupayaan biasa
untuk hadapi tekanan baru
x tekanan prestasi
19
KONSEP ASAS
PERANCANGAN PROGRAM
LATIHAN
S - SPECIFIC
A - ADAPTATION
I - INCREASED
D - DEMAND

REGRESSION
COMPENSATION
SUPER COMPENSATION
INVOLUTION
FENOMENA
RANGSANGAN YANG DIBERI KADAR KEUPAYAAN
REHAT (recovery) PRESTASI
PENINGKATAN PRESTASI BERLAKU HASIL DARI FENOMENA
`SUPER COMPENSATION
20
PERKARA PENTING SEMASA
PERANCANGAN PROGRAM
LATIHAN
MATLAMAT
JANGKAMASA (1,2,3,4 TAHUN PENDEK/PANJANG)
BILANGAN PELATIH
KUMPULAN SASARAN (TAHAP PELATIH/ATLET UMUR
& STATUS)
MAKLUMAT LATIHAN (BIODATA PELATIH & TAHAP
KECERGASANNYA)
KAEDAH
KEMUDAHAN


21
: MIDDLE & LONG DISTANCE
:
:
MONTHS
WEEKENDS 8 15 22 29 5 12 19 26 2 9 16 23 2 9 16 23 30 6 13 20 27 4 11 18 25 1 8 15 22 29 6 13 20 27 3 10 17 24 31 7 14 21 28 5 12 19 26 2 9 16 23 30
DOMESTICS X X X X X X X X X X X X X X X X X X X
INTERNATIONAL X X X
TRAINING PHASE
STRENGTH
ENDURANCE
SPEED
MACRO-CYCLES
MICRO-CYCLES 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52
1 2
X X X
H
100%
VOLUME 90%
INTENSITY 80%
PEAKING 70%
60%
50% 90% 100% 100% 100% 100% 100% 100% 100% 100% 100% 90%
PHYSICAL PREP. 40% 70% 80% 80% 80% 80% 80% 80% 80% 80% 70%
TECHNICAL PREP. 30% 50% 60% 50% 60% 60% 70% 60% 50% 50% 50% 50%
TACTICAL PREP. 20% 40% 40%
PSYCHOLOGY PREP. 10% 20% 20%
6 7 8
COMP 2 COMP 3 SPE PREPARATION 2
TRANSITION
GENERAL STRENGTH
9
ANAEROBIC
SPEED ENDURANCE MAXIMAL SPEED
COMPETITION MAINTENANCE PREPARATION
BASIC SPEED
AEROBIC
BASIC SPEED
AEROBIC
GEN PREPARATION SPE PREPARATION 1 PRE COMP 1
MAINTENANCE
COPM 1 PRE COMP 2 TRANSITION
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JULY AUG SEPT OCT MAC APRIL MAY JUNE
DATES
DEC JAN FEB
JUNIOR MEET 6. STANDING START
3. SPEED ENDURANCE 5. CURVE RUNNING
(A.A., GENERAL, MUSCULAR) 4. BODY LEAN SCHOOL MEET 4. TIME CLOCKED AT COMP.
3. CLOCK PB IN NATIONAL
3. FOOT PLACEMENT 3. FINAL KICK 3. +VE SELF TALK
5. IMAGERY
4. CONCENTRATION
4. RAJA MOHAN (16 YRS) 2. QUALIFY TO ASEAN 3. SCHOOL FITNESS TEST 2. STRENGTH TRAINING
2. ARMMOVEMENT 2. OVERTAKING 2. RELAXATION
2. NOR AMELIA MUSA (17 YRS)
3. MELVINDER SINGH (16 YRS) IN MSSMMEET 2. EVENT SPECIFIC TEST (AEROBIC + ANAEROBIC)
1. CLOCK PERSONAL BEST 1. FITNESS TEST 1. CARDIOVASCULAR END.
TRAINING OBJECTIVES
TECHNICAL PREPARATIONS TACTICAL PREPARATIONS PSYCHOLOGY PREP.
1. RUNNING STYLE + FORM 1. PACE RUNNING 1. GOAL SETTING
1. SHASHI KUMAR (18 YRS) PERFORMANCE TESTS/STANDARDS PHYSICAL PREPARATIONS
THE CHART OF THE ANNUAL PLAN
TYPE
YEAR 2002-2003
COACH A. TRAPADI
ENTHERAN S. MANIAM
ATHLETE'S NAME'
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HOLS/CAMP/SEMI-CAMP
MAJOR TRAINING PERIODS
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R
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TR = 5 WEEKS TR = 9 WEEKS TR = 7 WEEKS
R
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TR = 9 WEEKS TR = 9 WEEKS
R
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R
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MEETS/LOCATION
MEDICAL CONTROL DATES
TR = 8 WEEKS
PEAKING INDEX
TESTING DATES
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MESOCYCLES
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22
HOW TO PLAN A TRAINING
YEAR
(WORK BACKWARDS FROM THE
GOAL)
Competition selection
Competition classification
Identify the Phases & Cycles
`Block the various phases (training, tapering,
recovery, etc.)
Identify assessment & evaluation requirement
(testing, skill, ability, strengths, weakness, etc.)
Begin manipulation of acute & chronic training
variables

23
PHASE : GENERAL PREPARATION
WEEK : 6
DATE : 6 11 JANUARY 2003 WEEKLY TRAINING HOURS : 16

DAY
TIME
MONDAY
(6.1.03)
TUESDAY
(7.1.03)
WEDNESDAY
(8.1.03)
THURSDAY
(9.1.03)
FRIDAY
(10.1.03)
SATURDAY
(11.1.03)
SUNDAY
(12.1.03)









AM

















REST







Warm-up (15)
- Jogging
- Stretching
- Drills



Main
Endurance
- 20 mins run







Limber (15)
- Stretching
- Drills












REST

Warm-up (15)
- Jogging
- Stretching




Main
Endurance
- 20 mins run + Drills







Limber (15)
- Stretching











REST

Warm-up (15)
- Jogging
- Stretching




Main
Endurance
- 30-45 mins run
- Drills
Interval
- 80M X 10/13-15s




Limber (15)
- Stretching











REST









PM










Warm-up (15)
- Jogging
- Stretching



Main
Speed Workout
- 5 X 40M
- 5 X 60M
- 1 X 100M
R = 2, R btwn Sets = 5mins






Limber (15)
- Stretching



Warm-up (15)
- Jogging
- Stretching



Main
Endurance
- Minute Run
(1,2,3,4,5,5,4,3,2,1)
- Drills







Limber (15)
- Stretching



Warm-up (15)
- Jogging
- Stretching



Main
Endurance
- Fartlek (20 mins)
- Drills








Limber (15)
- Stretching

Warm-up (15)
- Jogging
- Stretching



Main
Muscular Endurance
- Hill (80M X 10-12)
- Striding (300M X 1)








Limber (15)
- Stretching

Warm-up (15)
- Jogging
- Stretching



Main
Speed Workout
- 5 X 60M
- 5 X 80M
- 1 X 150M
R = 2, R btwn Sets = 5mins






Limber (15)
- Stretching













REST











REST

24
PHASE : SPECIFIC PREPARATION
WEEK : 16
DATE : 17 - 23 MAC 2003 WEEKLY TRAINING HOURS : 10

DAY
TIME
MONDAY
(17.3.03)
TUESDAY
(18.3.03)
WEDNESDAY
(19.3.03)
THURSDAY
(20.3.03)
FRIDAY
(21.3.03)
SATURDAY
(22.3.03)
SUNDAY
(23.3.03)










AM



















REST

Warm-up (15)
- Jogging
- Stretching




Main
Endurance
- 20-30 mins run
- Drills
(Exeercise Sit Up, Back Arch)





Limber (15)
- Stretching













REST

Warm-up (15)
- Jogging
- Stretching




Main
Endurance
- 20-30 mins run
- Drills
(Exercise: Chin Up + Push Up)





Limber (15)
- Stretching













REST

Warm-up (15)
- Jogging
- Stretching




Main (Tapering)
Endurance
- 15-20 mins
- Drills






Limber (15)
- Stretching

C
O
M
P
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T
I
T
I
O
N

(
F
T
A
A
A

J
U
N
I
O
R

M
E
E
T
)












PM

Warm-up (15)
- Jogging
- Stretching



Main
Speed Workout
- 5 X 40M
- 5 X 60M
- 1 X 100M
R = 2, R btwn Sets = 5mins






Limber (15)
- Stretching



Warm-up (15)
- Jogging
- Stretching



Main
Endurance
- Long Run (30-45 mins)
- Drills








Limber (15)
- Stretching



Warm-up (15)
- Jogging
- Stretching



Main
Endurance
- Diagonal (20-30 mins)
(Stride, Sprint/Speed, Jogging)
- Drills







Limber (15)
- Stretching



Warm-up (15)
- Jogging
- Stretching



Main
Track Workout
- 1200M @ 78-80s pace;
R=10mins + 2 X 300M @ 50s
- 1200M @ 58s/29s (200M)
R=10M + 2 X 300M @ 48s
- 1500M @ 85s pace; R=10m +
2 X 300M @ 60s
Drills



Limber (15)
- Stretching

Warm-up (15)
- Jogging
- Stretching



Main (Tapering)
Endurance
- 20-30 mins run
- Drills
(Exercise: Chin Up + Push Up)







Limber (15)
- Stretching













REST

C
O
M
P
E
T
I
T
I
O
N

(
F
T
A
A
A

J
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M
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)



25
PHASE : COMPETITION
WEEK : 42
DATE : 2 8 SEPTEMBER 2002 WEEKLY TRAINING HOURS : 10

DAY
TIME
MONDAY
(2.9.02)
TUESDAY
(3.9.02)
WEDNESDAY
(4.9.02)
THURSDAY
(5.9.02)
FRIDAY
(6.9.02)
SATURDAY
(7.9.02)
SUNDAY
(8.9.02)







AM
















REST









Warm-up (15)
- Jogging
- Stretching




Main
Endurance
- 20 mins run
- Drills






Limber (15)
- Stretching










REST













Warm-up (15)
- Jogging
- Stretching




Main
Endurance
- 20 mins run
- Drills






Limber (15)
- Stretching










REST

Warm-up (15)
- Jogging
- Stretching




Main (TAPERING)
Endurance
- Minute Run (5-4-3-2-1-1-2-
3-4-5)
- Drills





Limber (15)
- Stretching

Warm-up (15)
- Jogging
- Stretching




Main (TAPERING)
Endurance
- 15-20 mins run
- Drills






Limber (15)
- Stretching








PM



















REST











Warm-up (15)
- Jogging
- Stretching
- Drills


Main
Track Workout
- 400M x 6 @ 65s
R=2m








Limber (15)
- Stretching


Warm-up (15)
- Jogging
- Stretching
- Drills


Main
Track Workout
- 400M x 6 @ 80s
R=3m
- 400M x 3 @ 70s
R=3m
- 100M x 2





Limber (15)
- Stretching


Warm-up (15)
- Jogging
- Stretching



Main
Track Workout
- 600M x 5 @ 2:06 (84s +
42s)
R=3m
Speed Endurance
- 15 mins (5 fast + 5 easy) x 3
set




Limber (15)
- Stretching




Warm-up (15)
- Jogging
- Stretching



Main (TAPERING)
Time Trial
- 1200M
- 500M
- 600M







Limber (15)
- Stretching











REST










REST

26
PHASE : MAINTENANCE (COMPETITON)
WEEK : 49
DATE : 14 20 OCTOBER 2002 WEEKLY TRAINING HOURS : 20

DAY
TIME
MONDAY
(14.10.02)
TUESDAY
(15.10.02)
WEDNESDAY
(16.10.02)
THURSDAY
(17.10.02)
FRIDAY
(18.10.02)
SATURDAY
(19.10.02)
SUNDAY
(20.9.02)







AM


















REST












Warm-up (15)
- Jogging
- Stretching




Main
Endurance
- 20 mins run
- Drills







Limber (15)
- Stretching


Warm-up (15)
- Jogging
- Stretching




Main
Endurance
- 30 mins run
- Drills







Limber (15)
- Stretching


Warm-up (15)
- Jogging
- Stretching




Main
Endurance
- 20 mins run + Drills








Limber (15)
- Stretching











REST

Warm-up (15)
- Jogging
- Stretching




Main (TAPERING)
Endurance
- 30 mins run
- Drills







Limber (15)
- Stretching











MASUM GAMES








PM



















REST











Warm-up (15)
- Jogging
- Stretching
- Drills


Main
Track Workout
- 300M x 6
3 @ 4s8, 2 @ 45s,
1 @ 40s
R=3 m
Endurance
- Long Run (5-8 laps : 4.00-
4.30 per lap)







Limber (15)
- Stretching


Warm-up (15)
- Jogging
- Stretching
- Drills


Main
Endurance
- Hill (80M x 10-12 )
- Fartlek (Diagonal
Run) 20 mins











Limber (15)
- Stretching


Warm-up (15)
- Jogging
- Stretching



Main
Endurance
- Fartlek (20 mins)
- Drills












Limber (15)
- Stretching


Warm-up (15)
- Jogging
- Stretching
- Drills


Main (TAPERING)
Time Trial
- 1200M + 300M
- 600M + 200M
- 300M











Limber (15)
- Stretching











REST










MASUM GAMES

27
PHASE : TRANSITION
WEEK : 51
DATE : 28 OCTOBER 3 NOVEMBER 2002 WEEKLY TRAINING HOURS : 16
1
/2

DAY
TIME
MONDAY
(28.10.02)
TUESDAY
(29.10.02)
WEDNESDAY
(30.10.02)
THURSDAY
(31.10.02)
FRIDAY
(1.11.02)
SATURDAY
(2.11.02)
SUNDAY
(3.10.02)







AM


















REST












Warm-up (15)
- Jogging
- Stretching




Main
Endurance
- 20 mins run
- Drills





Limber (15)
- Stretching


Warm-up (15)
- Jogging
- Stretching




Main
Endurance
- 30 mins run
- Drills





Limber (15)
- Stretching



Warm-up (15)
- Jogging
- Stretching




Main
Endurance
- 20 mins run + Drills






Limber (15)
- Stretching













REST

Warm-up (15)
- Jogging
- Stretching




Main
Endurance
- 30 mins run
- Drills
- Exercise with weight




Limber (15)
- Stretching



Warm-up (15)
- Jogging
- Stretching




Main
Endurance
- Long Run (30-45 mins)





Limber (15)
- Stretching
- Drills








PM



















REST











Warm-up (15)
- Jogging
- Stretching



Main
Endurance
- Fartlek (20 mins)
- Drills












Limber (15)
- Stretching


Warm-up (15)
- Jogging
- Stretching



Main
Endurance
- Fartlek (20 mins)
- Drills












Limber (15)
- Stretching


Warm-up (15)
- Jogging
- Stretching



Main
Endurance
- Fartlek (20 mins)
- Drills












Limber (15)
- Stretching


Warm-up (15)
- Jogging
- Stretching



Main
Endurance
- Fartlek (20 mins)
- Drills












Limber (15)
- Stretching











REST









REST