Nama Atlit : Sherryna Bugat

Acara : 100M
JADUAL LATIHAN PUSAT
20 – 23 Mac 2017

Hari Jenis Latihan Aktiviti Kaedah Pelaksanaan

Pagi 1. Warm up: 800M Intensiti sederhana, 2 set
Latihan Pliometrik 2. Drills and Flexibility exercises Dosej 60%,
3. 10 X 100 meter: 70- 80%; rest Rehat = 5 minit
2’
4. 3 X 150 meter Long Hills:
SPEED; rest is slow jog back.
20 Mac 2017
(Isnin) 5. 400M Cool Down
6. Core Exercises
Petang Permulaan (Fokus) Starting block
Latihan kemahiran Posisi ke garisan Set : 5 set
Posisi bersedia
Posisi Lonjakan
Pagi 1. Warm up: 800M Intensiti tinggi
Latihan Litar 2. Drills and Flexibility exercises 3 set
3. 4 X 200 meter Event run. Run Dosej 80%
each one at exact same time
4. 4 X 40 meter: Speed 90% max;
21 Mac 2017 rest 30” between
(Selasa) 5. 400M cool down
6. Body Weight exercises

Petang Larian Pecutan Set : 5 set

Latihan kemahiran
Pagi 1. Core stability work Dosej – 60%
Latihan Litar 2. 3 X 30m sprint drills 2 set
3. Triple jump drills Rehat 3 – 5 minit (setiap
22 Mac 2017 4. Complex training set)
(Rabu) 5. 3 X 150M (100%) Masa aktiviti – 30 saat
setiap stesen
Petang Penamat
Latihan kemahiran Set : 5 set
Pagi & Petang
23 Mac 2017
Latihan kemahiran Latihan 100M Set : 5 set
(Khamis)