RENCANA PROGRAM LATIHAN

PERKUMPULAN BASEBALL/SOFTBALL
REFUGES BANDUNG 2011
PERSIAPAN UMUM PERSIAPAN KHUSUS PRA-KOMPETISI KOMPETISI TRANSISI
JANUARI FEBRUARI (MINGGU 1, 2, MARET (MINGGU 4) APRIL - NOPEMBER DESEMBER (MINGGU
3) 3-4)
BASIC + FISIK TEKNIK + STRATEGI STRATEGI DAN TEKNIK TAKTIK UNLOADING DAN
EVALUASI
OFFENCE = 30% OFFENCE = 50% GAME
DEFENCE = 70% DEFENCE = 50% CLASS MEETING
CONDITIONING
OFF = RABU, MINGGU SELASA, KAMIS, SABTU
DEFF = SENIN, SELASA, KAMIS

MATERI LATIHAN DEFFENCE MATERI LATIHAN OFFENCE MATERI LATIHAN PITCHER

BASE TO BASE (TAG+BURN) SHADOW : - FULL SWING SHADOW : - WIND UP
PERSONAL CATCHING BALL - HALF SWING - SET POTITION
PERSONAL THROWING BALL - CHOKE-UP LONG DISTANCE
FIELDING POTITION BATTING TEE SPEED (EXPLOSIVE PITCH)
FIELDING ON CASE TOSS BALL STRING TARGET
DEFFENCE STRATEGY LONG HITT SPOT
VISUALISASI +CENTERING BUNT KILLING PITCH
CLOSE DEFFENCE FREEBATTING FIELDING
DOUBLE PLAY DEFFENCE BATTING ON CORNER PICK OFF
CUT OFF BATTING ON CURVE BALL BATTERAI STRATEGY
COVERING+RELAY BATTING ON CASE VISUALISASI+CENTERING
CLASS MEETING BASE RUNNING
CODE
 RENCANA LATIHAN HARIAN
RAFUGES : BASEBALL/SOFTBALL

TAHAP :
MIKRO KE :
VOLUME :
INTENSITAS :
INT Menit
Latihan Teknik
1. Pemanasan
a. Streching Statis
b. Lari-lari 15
c. Streching Dinamis
d. Wind Sprint
2. Latihan Inti
a. Latihan teknik : - Latihan fielding posisi
b. Latihan taktik : - Teknik defense dan teknik offense 60
- Program Battery
3. Cooling Down
a. Streching statis 15
b. Joging

SORE
Latihan Fisik (Latihan Kecepatan)
1. Pemanasan : - Streching Statis, Lari-lari, Streching Dinamis Wind Sprint 15
2. Latihan Inti a. Latihan kecepatan base running
- Home-base 1 (4x) – Home –Base 3 (3x)
- Home – base 2 (3x) - Home run 60
3. Cooling Down : -Streching statis, Joging
15

PELATIH