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SEBAGAI PROGRAM PENCEGAHAN
CEDERA FUTSAL BERBASIS RISET
Saryono,, M.Ikhwan Zein, Ahmad Rhitaudin
Saryono, M.Or
FIK-UNY
saryono@uny.ac.id
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Futsal di Indonesia Cedera
– The 'Anterior Knee Pain Prevention Training Programme' (AKP PTP) (Militer)
Comprehensive warm up programme to prevent injuries in young female footballers : cluster randomised controlled trial. Solgard T et al. 2006. BMJ
Education of people delivering the program is essential for prevention program effectiveness. Meuwisse et al. 2013. BMJ
Countrywide campaign to prevent injuries in swiss amateur player. Junge et al. 2008. BMJ
HARMOKNEE PROGRAM
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Validator FIVE warm up
• Tercipta desain pemanasan neuromuskular yang telah divalidasi oleh
expert :
– Andri Irawan,M.Pd. eks Pelatih Tim Nasional Futsal Indonesia &
Instruktur AFC (Asian Football Federation)
– Dr. Efraim Ferdinand Bawole, Instruktur AFC (Asian Football
Federation)
– Jose Vicente Garcia Jimenez, Ph.D, Akademisi dan pelatih dari
University of Murcia (Spanyol) dan Klub El Poso Murcia (Klub Futsal
Profesional Spanyol)
– Dr. Komarudin, Akademisi dari Fakultas Ilmu Keolahragaan UNY,
Pelatih strength conditioning berlisensi ASCA (Australia Strength &
Conditioning Association), Eks Pelatih PSS Sleman
– dr. Andi Kurniawan, Sp.KO, Dokter Spesialis Olahraga, Dokter tim
Olimpiade
– dr. Zeth Boroh, Sp. KO, Dokter Spesialis Olahraga, ISMC
• Telah dipresentasikan secara ilmiah pada kegiatan “ 5th -World
Conference of Sports & Exercise Medicine” pada tanggal 14- 17
November di Kuala Lumpur Malaysia dengan judul “ Development of
Neuromuscular Warm-up as Futsal Injury Prevention Program”.
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– Bagian 1 : Cardiovascular warm up :Jogging 4 x 16 m
– Bagian 2 : Dynamic stretching
• Hip in – Hip Out : 4 x 16m
• High Heel – But Flicks : 4 x 16m
• Smooth Swing Carrioca : 4 x 16m
• Groin – Hamstring Swing: : 4 x 16m
– Bagian 3 : Strengthening
• Single toe raises :3-5x masing-masing kanan dan kiri
• Nordic hamstring : Pemula : 3-5 kali,Target akhir : 12-15 kali
• Coppenhagen exercise : Pemula : 3-5 kali tiap sisi, Target akhir : 10 – 13 kali tiap sisi
• Bounding side : 2 x 16 m
• Plank : Pemula : 2 x 20’-30’, Lanjutan : 2 x 40’-60’
• Side plank : Pemula : 2 x 20’-30’, Lanjutan : 2 x 40’-60’
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– Bagian 4 : Balance, Agility & Coordination
• Dynamic body contact : 2 x 16 m (sisi yang bergantian)
• 4-types agility training : masing-masing tipe dilakukan 1 kali
– Type A : 5x vertical jump -forward zig zag - sprint
– Type B : (position to lateral) 5x forward backward hop- forward
backward zigzag to the 4th cones – sprint to the 6th cones
– Type C :(Position to the back) 5x lateral hop - backward zigzag to the 4th
cones- sprint to 5th cones;back to 4th cones;sprint to 6th cones.
– Type D :5x fwd backward hop - zigzag to 4th cones- sprint to the middle
5th cones ; sprint to the 6th cones
– Bagian 5 : Prepare to play (PTP) With the Ball. Dilakukan masing-masing 1 set/kali.
• PTP 1 : Passing – sprint – forward dribbling
• PTP 2 : Passing - Plant and cut - backward dribbling
• PTP 3 : Man to man (offensive and defensive)
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• https://www.youtube.com/watch?v=je-6FrxlwCs&t=51s
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