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Program Latihan Mikro Revisi
Program Latihan Mikro Revisi
MA
TE
RI
Jam: 14.30-16.30
1. Warming Up 30
menit
2. Lat tehnik 34
menit :
a. Passing dan
kontrol
b. Passing dan
dribble
c. Heading
3. Games 15 menit
4. Cooling Down 20
menit
Jam: 14.30-16.30
1. Warming Up 30
menit
2. Lat Fisik 49
menit :
a. Agelility
b. Speed Asiklis
c. Endurance Erob
d. Strengh
Endurance
e. Flexibility +
core stability
Jam: 14.30-16.30
1. Warming Up 30
menit.
2. Lat tehnik 12
menit :
a. Passing, kontrol,
dan dribble
b. Shooting
3. Lat. Taktik 25
menit
a. Small side game
(offens)
b. Finishing
Jam: 14.30-16.30
1. Warming Up 30
menit
2. Lat Fisik 34
menit :
a. Agelility
b. Speed Asiklis
c. Endurance
Erob
d. Strengh
Endurance
Jam: 14.30-16.30
1. Warming Up 30
menit.
2. Lat tehnik 10
menit :
a. Passing, kontrol,
dan dribble
b. Shooting
3. Lat. taktik 24
menit
a. Small side game
(offens)
b. Finishing
e. Flexibility +
8. Latihan mental : 246 X 10 % = 25 menit ( lat mental di laksanakan bersama lat. fisik)
..
MA
TE
RI
Keterangan ;
Selasa. 12 April
2016 Intensitas
:Tinggi 82%
Jam: 14.30-16.30
1. Warming Up 30
menit
2. Lat Fisik 48
menit :
a. Power
b. Speed Asiklis
c. Endurance Erob
d. Strengh
Endurance
e. Flexibility +
core stability
MA
TE
RI
Keterangan ;
Selasa. 19 April
2016 Intensitas
:Tinggi 84%
Jam: 14.30-16.30
1. Warming Up 30
menit
2. Lat Fisik 47
menit :
a. Agility
b. Speed Asiklis
c. Endurance Erob
d. Strengh
Endurance
e. Flexibility +
core stability
3. Volumer minggu ke 7 : 78 %
Pelatih
4. Jumlah waktu/volume latihan : 5 X 60 menit X 78 % = 234 menit
5. Latihan fisik : 234 menit X 40 % = 94 menit
6. Latihan tehnik : 234 X 30 % = 70 menit
7. Latihan taktik : 234 x 20 % = 47 menit
8. Latihan mental : 234 X 10 % = 23 menit ( lat mental di laksanakan bersama lat. fisik)
..
MA
TE
RI
Selasa. 26 April
2016 Intensitas :
Tinggi 83%
Jam: 14.30-16.30
1. Warming Up 30
menit
2. Lat Fisik 44
menit :
a. tes fisik
3. Cooling Down 25
menit
Keterangan ;
MA
TE
RI
Jam: 14.30-16.30
1. Warming Up 30
menit
2. Lat tehnik 36
menit :
a. Passing dan
kontrol
b. Passing dan
dribble
c. Heading,
shooting, dan Set
Piece
3. Games 10 menit
Jam: 14.30-16.30
1. Warming Up 30
menit
2. Lat Fisik 46
menit :
a. Agility
b. Speed Reaksi
c. Endurance
Anerob
d. Strengh Power
e. Flexibility +
core stability
Jam: 14.30-16.30
1. Warming Up 30
menit.
2. Lat tehnik 12
menit :
a. Passing, kontrol,
dan dribble
b. Set Piece
3. Lat. taktik 34 mnt
a. Small side game
(offens+finishing)
b. Formasi 4-3-3
c. Transition from
Jam: 14.30-16.30
1. Warming Up 30
menit
2. Lat Fisik 46
menit :
a. Agility
b. Speed Reaksi
c. Endurance
Anerob
d. Strengh Power
e. Flexibility +
core stability
Jam: 14.30-16.30
1. Warming Up 30
menit.
2. Lat tehnik 14
menit :
a. Passing, kontrol,
dan dribble
b. Set Piece
3. Lat. taktik 34
ment
a. Small side game
(offens+finishing)
b. Formasi 4-4-2
HARI/
TANGG
AL
MA
TE
RI
Keterangan ;
MA
TE
RI
MA
TE
RI
MA
TE
RI