1. Minggu pertama
Component of Training
Hari/ Tanggal Waktu Latihan Fisik Teknik Taktik Mental
Senin, 15 Juli 2019 15.00 – 16.30 Endurance (Daya tahan Passing Tahapan GPP belum Peningkatan konsentrasi : 100%
umum) diberikan materi Taktik Peningkatan motivasi : 100%
Intensitas : 30 % dan strategi Tanggung jawab : 100%
Volume : 15 menit
Frekuensi : 3 – 5 kali
perminggu
Streght (Kekuatan) Dibling
Intensitas : 30%
Volume : 1 – 5 kali
Set : 4 – 10 kali
Frekuensi : 2 – 5 menit
Speed (Kecepatan) Keeping
Intensitas : 25 %
Volume : 50 – 100 m
Set : 3 Set
Training Unit
1
Component of Training
Training Unit
2
Component of Training
Training Unit
3
Component of Training
Training Unit
4
Strenght push up, sit up, back up
Jalan 5 menit
Component of Training
Flexibelity Heading
(Kelentukan)
Intensitas : 15 %
Rep : 10 – 15 kali
Set : 3 kali Shooting
Training Unit
5
Hari/Tanggal Waktu Materi Latihan
Latihan
Kamis, 15.00 – 16.30 Doa
18 oktober 2012 Joging 15 menit
Flexibelity mengarah pada Latihan inti
Runing ABC
Sprint 50 – 100m
Latihan teknik
Strenght push up, sit up, back up
Jalan 5 menit
Component of Training
6
Flexibelity (Kelentukan) Heading
Intensitas : 15 %
Rep : 10 – 15 kali
Set : 3 kali
Shooting
Training Unit
2. Minggu Ke 3
Component of Training
Training Unit
8
Component of Training
Training Unit
Component of Training
10
Training Unit
3. Minggu Ke – 4
Component of Training
Agility (Kelincahan)
Intensitas : 50%
Volume :
Rep : 1- 3 kali
Set : 3 – 5 kali
Istirahat : 3 – 5 menit
Frekuensi : 3 kali
perminggu
Training Unit
Component of Training
Agility (Kelincahan)
Intensitas : 50%
Volume :
Rep : 1- 3 kali
Set : 3 – 5 kali
Istirahat : 3 – 5 menit
Frekuensi : 3 kali
perminggu
Training Unit
13
1 november 2012 Joging 20 menit
Flexibelity mengarah pada Latihan inti
Runing ABC
Sprint 50 – 100m
Lari zig zag selama 15 menit
Bermain dengan peraturan sebenarnya
Strenght push up, sit up, back up.
Jalan 5 menit
Component of Training
14
Agility (Kelincahan)
Intensitas : 50%
Volume :
Rep : 1- 3 kali
Set : 3 – 5 kali
Istirahat : 3 – 5 menit
Frekuensi : 3 kali
perminggu
Training Unit
15
4. Minggu Ke – 5
Component of Training
16
Flexibelity (Kelentukan) Heading
Intensitas : 25 %
Rep : 10 – 15 kali
Set : 4 kali
Shooting
Agility (Kelincahan)
Intensitas : 50%
Volume :
Rep : 1- 3 kali
Set : 3 – 5 kali
Istirahat : 3 – 5 menit
Frekuensi : 3 kali
perminggu
Training Unit
Component of Training
Agility (Kelincahan)
Intensitas : 50%
Volume :
Rep : 1- 3 kali
Set : 3 – 5 kali
Istirahat : 3 – 5 menit
Frekuensi : 3 kali
perminggu
Training Unit
18
Kamis, 15.00 – 16.30 Doa
8 november 2012 Joging 20 menit
Flexibelity mengarah pada Latihan inti
Runing ABC
Sprint 50 – 100m
Lari zig zag selama 15 menit
Bermain dengan peraturan sebenarnya
Strenght push up, sit up, back up.
Jalan 5 menit
Component of Training
19
Agility (Kelincahan)
Intensitas : 50%
Volume :
Rep : 1- 3 kali
Set : 3 – 5 kali
Istirahat : 3 – 5 menit
Frekuensi : 3 kali
perminggu
Training Unit
20
5. Minggu Ke – 6
Component of Training
21
Flexibelity (Kelentukan) Heading
Intensitas : 25 %
Rep : 10 – 15 kali
Set : 4 kali
Shooting
Agility (Kelincahan)
Intensitas : 50%
Volume :
Rep : 1- 3 kali
Set : 3 – 5 kali
Istirahat : 3 – 5 menit
Frekuensi : 3 kali
perminggu
Training Unit
Agility (Kelincahan)
Intensitas : 50%
Volume :
Rep : 1- 3 kali
Set : 3 – 5 kali
Istirahat : 3 – 5 menit
Frekuensi : 3 kali
perminggu
Training Unit
23
Kamis, 15.00 – 16.30 Doa
15 november 2012 Joging 12 menit
Flexibelity mengarah pada Latihan inti
Runing ABC
Sprint 50 – 100m
Bermain dengan peraturan sebenarnya
Strenght push up, sit up, back up.
Jalan 5 menit
Component of Training
24
Set : 4 kali Shooting
Agility (Kelincahan)
Intensitas : 20%
Volume :
Rep : 1- 3 kali
Set : 3 kali
Istirahat : 3 – 5 menit
Frekuensi : 3 kali
perminggu
Training Unit
25
26