“ Sports science - ilmu tentang olahraga dan gerak tubuh manusia yang
mempelajari bagaimana efeknya dari tingkat sel sampai tingkat individu
dalam hal kesehatan dan mencapai prestasi olahraga “
۞
Hal ini berarti bahwa melalui Sport Science kita paham proses adaptasi yang terjadi pada tubuh
manusia saat latihan sehingga program pelatihan harus disusun dengan baik sesuai dengan kaidah
adaptasi yang terjadi pada tubuh manusia.
SISTEM ORGAN YANG TERLIBAT SAAT LATIHAN FISIK
1.Sistem Muskuloskeletal
2.Sistem Kardio-Respirasi
3.Sistem Metabolisme
4.Sistem Neuroendokrin
ADAPTASI
PROGRAM PELATIHAN
KETERLIBATAN
ORGAN PADA
SETIAP CABOR
ADALAH TIDAK
SAMA SEHINGGA
PERLU NEED
ANALYSIS
Analisis kebutuhan pelatihan pada cabang olahraga
Tahapan ini adalah proses menentukan komponen penting yang diperlukan untuk atlet pada satu
cabang olahraga. Tahap ini memungkinkan pelatih atau ilmuwan untuk mengidentifikasi komponen
fisik yang paling penting bagi atlet mereka untuk mencapai prestasi dan membantu pelatih untuk
mencegah cedera saat pelatihan.
Tahap ini sangat penting sebelum merancang program pelatihan karena memberikan informasi
tentang kebutuhan cabang olahraga, profil atlet, dan apa yang dibutuhkan atlet untuk mencapai
prestasi melalui program pelatihan yang tepat dan efektif.
(https://www.scienceforsport.com/needs-analysis/)
As of October 2018, Carlsen is also ranked
No. 1 in the FIDE rapid and blitz rating lists
with Elo ratings of 2880 and 2939
(HIGHEST IN HISTORY)
Cricket
• Speed / Quickness, Balance & Coordination
• Motivation & Self Confidence, Skill and Technique
• Strength & Power, Reaction Time
• Coping with Pressure Situations
• Analytic & Tactical Ability
• Flexibility, Agility
• Body Size and Composition, Aerobic
Endurance.
Badminton
• Skill and Technique
• Strength & Power, Speed / Quickness, Analytic & Tactical Ability
• Body Size and Composition, Balance & Coordination,
• Aerobic Endurance, Flexibility, Agility, Reaction Time, Motivation &
Self Confidence, Coping with Pressure Situations
Sepak Bola
• Skill and Technique.
• Speed / Quickness, Analytic & Tactical Ability
• Agility, Balance & Coordination, Motivation & Self Confidence
• Coping with Pressure Situations, Reaction Time, Aerobic Endurance.
• Strength & Power
• Flexibility
• Body Size and Composition.
Menembak
• Balance & Coordination
• Skill and Technique
• Motivation & Self Confidence
• Coping with Pressure Situations
• Speed / Quickness
• Reaction Time
• Analytic & Tactical Ability
• Flexibility
• Agility
• Strength & Power
• Aerobic Endurance
• Body Size and Composition
Volley
• Skill and Technique
• Balance & Coordination
• Agility
• Reaction Time
• Speed / Quickness
• Motivation & Self Confidence
• Strength & Power
• Coping with Pressure Situations
• Analytic & Tactical Ability
• Flexibility
• Aerobic Endurance
• Body Size and Composition
Panahan
• Coping with Pressure Situations
• Aerobic Endurance
• Balance & Coordination
• Reaction Time
• Motivation & Self Confidence
• Skill and Technique
• Speed / Quickness
• Flexibility
• Agility
• Analytic & Tactical Ability
• Strength & Power
• Body Size and Composition
Tennis
• Speed / Quickness
• Agility
• Balance & Coordination
• Skill and Technique
• Reaction Time
• Motivation & Self Confidence
• Coping with Pressure Situations
• Aerobic Endurance
• Strength & Power
• Analytic & Tactical Ability
• Flexibility
• Body Size and Composition
Rugby
• Motivation & Self Confidence
• Skill and Technique
• Strength & Power
• Analytic & Tactical Ability
• Aerobic Endurance
• Speed / Quickness
• Agility
• Coping with Pressure Situations
• Balance & Coordination
• Reaction Time
• Body Size and Composition
• Flexibility
Bela diri
• Skill and Technique
• Reaction Time
• Motivation & Self Confidence
• Speed / Quickness
• Strength & Power
• Agility
• Analytic & Tactical Ability
• Coping with Pressure Situations
• Balance & Coordination
• Aerobic Endurance
• Flexibility
• Body Size and Composition
TRAINING ANALYSIS
Analysis of the training program component and purpose adaptation
1. INDIVIDUAL
2. SPESIFIK
3. REVERSIBEL
4. PEMBEBANAN MENINGKAT
5. VARIASI – PERIODISASI
Pelatihan bersifat Individual
Adaptasi spesifik
memerlukan pemahaman
hubungan antar komponen
biomotorik
Hal ini menunjukkan bahwa
perlu adanya analisis
komponen biomotorik yang
diperlukan sebagai
komponen dasar dan
lanjutan. Contoh : kelincahan
(agility) memerlukan
komponen dasar speed,
flexibility, koordinasi, power,
maximum strength dan
speed.
PRINSIP PEMBEBANAN PROGRESIF
Evaluasi akhir program untuk
menilai potensi atau sudah
masuk maintenance Minggu
Evaluasi pertengahan program
11 - 16
untuk menilai respon dan Minggu
peningkatan biomotirk
5 - 10
• Macrocycles vs mesocycles
Periodisation
► This plan gives an overview of the four different training periods that make up a
year for netball players:
Off Season
Components of fitness
1. Develop:
a) Aerobic endurance
b) Muscular endurance
c) Core strength and stability
d) Flexibility
2. Maintain:
e) Injury rehabilitation (if necessary)
Off- Season
Notes:
► This off-season training phase is used for players to begin a structured training
plan for the next netball season.
► Off-season training should include continued injury management and
rehabilitation and the progressive development of aerobic and muscular
endurance.
► The off-season is used to build a sound foundation of aerobic and muscular
endurance on which other components of fitness can be built upon more
successfully. Without a sound base to build from, progressing to higher intensity
training can lead to injury.
► During the second half of the off-season training intensity will gradually
increase.
Pre-Season
Components of fitness
1. Develop:
a) Muscular strength
b) Anaerobic endurance
c) Speed and agility (late pre-season)
d) Muscular power (late pre-season)
2. Maintain:
e) Flexibility
f) Core strength and stability
g) Areobic endurance
Pre-Season
Notes
► Pre-season training is used for netball players to develop fitness
components that are more specific to the game of netball. This
includes strength, speed, power, anaerobic endurance and agility.
► During this phase training intensity increases and duration
decreases. Players should be aware that it is also necessary to
maintain flexibility, core strength and aerobic endurance.
In- Season
Components of fitness
1. Develop:
a) Sport specific movements
b) Correct landing, jumping, passing and turning in the
air techniques
2. Maintain:
c) Muscular endurance and strength
d) Anaerobic amd aerobic endurance
e) Speed, power and agility
f) Flexibility
g) Core stability and rehabilitation exercises (if necessary)
In-Season
Notes
► The in-season training phase is game orientated for the playing season.
► The in-season training phase has a focus on the development and enhancement
of netball specific skills and fitness. This includes the following: power, speed,
agility and plyometric based training; anaerobic conitioning; skill based sessions
(including technique training on correct landing, jumping, passing and turning in
the air).
► The in-season training phase also includes maintenance of fitness components
previously developed (flexibility, core strength, aerobic and muscular
endurance).
Faktor Lain yang Perlu Diperhatikan pada
Pelatihan Atlet Olahraga
HIDRASI
NUTRISI
PSIKOLOGIS
LINGKUNGAN
OVERTRAINING
Overtraining
• Adalah kondisi kelelahan akibat pelatihan
• Beberapa faktor penyebab :
– kesalahan dalam pelatihan – kurang pemulihan, beban berlebih
– gaya hidup – kurang tidur, merokok, alkohol, peka
– lingkungan sosial – frustasi, tidak puas, stress, kesehatan – mual, maag
• Beberapa keadaan yang mungkin mempermudah timbulnya
overtraining seperti :
– psikologis – peka, kurang konsentrasi, kurang semangat
– motorik dan fisik – gerakan tak teratur, penurunan kecepatan, kekuatan
– fungsional – susah tidur, kurang nafsu makan
TERIMA KASIH