LAPORAN PROGRAM LATIHAN

CABANG OLAHRAGA HOCKEY

Dosen Pengampu :
Dra. Sasminta Christina Yuli Hartati, M.Pd.
Dr. Nur Ahmad Arief, M.Pd.
Hamdani, S.Pd., M.Pd.

Anggota Kelompok :
Puji Utomo 18060464051
Moch. Dickry Dharmawan S 20060464051
Feri Febrianto 20060464052
Maghfirah Salsabila Putri 20060464053
M Riski safriansyah 20060464061
Moh Alfi Mabruri 20060464070
Cicha Hanny Noer Ilyah 20060464081
Rahmad Zulham Assidiqqy H 20060464082
Fajar Sadam Saputra 20060464083

Universitas Negeri Surabaya

Fakultas Ilmu Olahraga
Pendidikan Olahraga
S1 Pendidikan Jasmani Kesehatan dan Rekreasi
PROGRAM LATIHAN TAHUNAN CABANG OLAHRAGA HOCKEY 8 BULAN

1 JANUARI 2023 – 31 AGUSTUS 2023

 PROGRAM LATIHAN MINGGUAN

PERIODE : PERSIAPAN UMUM MINGGU :2

BULAN : JANUARI TANGGAL : 9- 15JANUARI 2023

 PROGRAM LATIHAN HARIAN

PERIODE : PERSIAPAN UMUM MINGGU :2

BULAN : JANUARI HARI : SENIN

WAKTU : 120 MENIT TANGGAL : 9 JANUARI 2023

NO. SESI LATIHAN UNSUR LATIHAN KETERANGAN DURASI JAM

1. PENDAHULUAN Pemanasan 1. Half Kneeling Hip Statis 5 menit 07.00-07.10
Stretch
2. Bench Hamstring
Stretch
3. Bench Twisti.ng
Spine and Hamstring
Stretch
4. Seated Pigeon
5. Half Kneeling
Rotational Hip and
Quad Stretch
6. Half Kneeling Hip
Stretch with Reach
7. Peroneal Stretch
8. Lying Glute Stretch
9. Lying QL Stretch
10. Towel Four Way
Lying Stretch
11. Star Stretch with
Quad Stretch
12. Pigeon Pose
13. Broken Frog Stretch
14. Thread the Needle
15. Upward Facing Dog
16. Downward Dog
17. Child’s Pose
18. Lying Chest Stretch
with Scorpion
19. Seated Hamstring,
Glute and Spinal Twist
Complex
20. Prayer Squat
21. Overhead Tricep
Stretch
22. Standing Split
Stance Hamstring
Stretch
23. Kneeling Thoracic
Extension and Lat
Stretch
24. Standing Chest
Stretch
25. Standing Calf
Stretch
1. Deficit Heel Raise Dinamis 5 menit
2. Single Leg Rol
3. Knee Lift
4. Walking Quad
Stertch
5. Lateral Squat
6. Leg Cradle
7. Straight Leg March
8. Dynamic Hal
Kneeling Quad Stertch
9. Reverse Lunge With
Arm Reach
 10. Split Squat (Hip
Extension Emphasis)
2. INTI Fisik  Endurance
Jogging in Place 5 menit 07.12-07.17
Jogging 15 menit 07.18 – 07.33
Jumping Jack 5 menit 07.34-07.39
Shuttle Run 15 menit 07.40-07.55
Burpee 10 menit 07.55-08.05
Mountain Climber 5 menit 08.05-08.10
 Power
Squat 20 meter x 5 5 menit 08.12-08.17
Push Up 10 + 20 + 30 5 menit 08.17-08.22
Butt Kicker 60 detik x 5 5 menit 08.23-08.28
Lateral Squat 60 detik x 5 5 menit 08.28-08.33
Half Purpe 60 detik x 5 5 menit 08.34-08.39
Side Hop 60 detik x 5 10 menit 08.40-08.50
Crossed Plank 60 detik x 5 5 menit 08.51-08.56
3. PENUTUPAN Pendinginan Hip Flexor Stercth 2 menit 09.00-09.02
Abs Stertch 2 menit 09.02-09.04
Downward Dog 2 menit 09.04-09.06
Hamstring Stertch
Neck Strertch 2 menit 09.06-09.08
Pigeon Stretch 2 menit 09.08-09.10
4. Evaluasi 5 menit 09.10-09.15
5. Motivasi 5 Menit 09.15-09.20