PROGRAM KECEMERLANGAN SUKAN OLAHRAGA

Fokus latihan Tempoh masa Masa latihan : Larian Pecut 100M dan 200M : 4 bulan ( Mac Jun) : 1 - 2 jam

**Dynamic Warming Up Ringan (10 minit), Sederhana (15 minit), Berat (20 minit)
Hari 1 (Isnin) Jenis latihan / Tempoh masa 1) Sprint Drills Plyometrics - Single leg bound (left/right) - A skip - B skip - Bicycle - Line drills 2) Power & Strength 1) Sprint Drills Plyometrics - Single leg bound (left/right) - A skip - B skip - Bicycle - Line drills 2) Speed Training ( Week 1) 1) Endurance - Jogging 2) Fleksibility 3) Speed Training ( Week 1) 4) Power & Strength 1) Sprint Drills Plyometrics Intensiti Sederhana

2 (Selasa)

Ringan

3 (Rabu)

Berat

4 (Khamis)

Ringan

- Single leg bound (left/right) - A skip - B skip - Bicycle - Line drills 1) Power & Strength 5& 6 (Jumaat/ Sabtu) 7 (Ahad) 1) Power & Strength 2) Speed Training ( Week 1) 3) Endurance Rehat Ringan

Hari 8 (Isnin)

9 (Selasa)

10 (Rabu)

Jenis latihan / Tempoh masa 1) Sprint Drills Plyometrics - Single leg bound (left/right) - A skip - B skip - Bicycle - Line drills 2) Power & Strength 1) Sprint Drills Plyometrics - Single leg bound (left/right) - A skip - B skip - Bicycle - Line drills 2) Speed Training ( Week 2) 1) Endurance - Jogging 2) Fleksibility

Intensiti Sederhana

Ringan

Berat

11 (Khamis)

3) Speed Training ( Week 2) 4) Power & Strength 1) Speed Ladder - Single leg run - Double leg run - Brake Run ( Single to Double) - In and Out - Bunny Hop - Hop Scotch - Lateral Shuffle ( High Knee) - Cross Country Sky - Zig zag 2) Power & Strength

Ringan

12& 13 (Jumaat/ Sabtu) 14 (Ahad) 1) Power & Strength 2) Speed Training ( Week 2)

Rehat Ringan

Hari 15 (Isnin)

16 (Selasa)

Jenis latihan / Tempoh masa 1) Sprint Drills Plyometrics - Single leg bound (left/right) - A skip - B skip - Bicycle - Line drills 2) Power & Strength 1) Sprint Drills Plyometrics - Single leg bound (left/right) - A skip

Intensiti Sederhana

Ringan

17 (Rabu)

2) 1) 2) 3) 4) 1)

18 (Khamis)

2) 19& 20 (Jumaat/ Sabtu) 21 (Ahad)

- B skip - Bicycle - Line drills Speed Training ( Week 3) Endurance - Jogging Fleksibility Speed Training ( Week 3) Power & Strength Sprint Drills Plyometrics - Single leg bound (left/right) - A skip - B skip - Bicycle - Line drills Power & Strength

Berat

Ringan

Rehat 1) Power & Strength 2) Speed Training ( Week 3) 3) Endurance Ringan

Hari 22 (Isnin)

Jenis latihan / Tempoh masa 1) Sprint Drills Plyometrics - Single leg bound (left/right) - A skip - B skip - Bicycle - Line drills 2) Power & Strength

Intensiti Sederhana

23 (Selasa)

1)

10 (Rabu)

2) 1) 2) 3) 4) 1)

24 (Khamis)

2) 25 & 26 (Jumaat/ Sabtu) 27 (Ahad)

Sprint Drills Plyometrics - Single leg bound (left/right) - A skip - B skip - Bicycle - Line drills Speed Training ( Week 4) Endurance - Jogging Fleksibility Speed Training ( Week 4) Power & Strength Speed Ladder - Single leg run - Double leg run - Brake Run ( Single to Double) - In and Out - Bunny Hop - Hop Scotch - Lateral Shuffle ( High Knee) - Cross Country Sky - Zig zag Power & Strength

Ringan

Berat

Ringan

Rehat 1) Power & Strength 2) Speed Training ( Week 4) Ringan

BORANG PRESTASI MURID

ACARA: 60 METER BIL 1 2 3 NAMA HARRY BRANDIE THANNIA ALLISYANA DIANA MAC** APRIL MEI JUN

ACARA: 100 METER BIL 1 2 3 NAMA MAC** APRIL MEI JUN

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