Program Latihan Bulanan Cabang O

Unsur Latihan Periode Persiapan Umum

Bulan January February Maret
Minggu 1 2 3 4 1 2 3 4 1
A. Fisik
1. Endurance
2. Strength
3. Speed
4. Speed Reaction
5. Flexibility
6. Power
7. Agility
8. Accuracy
9. Balance
10. Coordination
11. Antisipasion
B. Teknik
1. Start
2. Saat Berlari
3. Memasuki Garis Finish
C. Taktik
1. Individual
2. Grup
3. Tempo Lari
D. Mental
E. Tes dan Evaluasi
F. Try Out dan Try In
G. Kejuaraan
H. Libur
I. Lain-lain
Latihan Bulanan Cabang Olahraga Atletik Sprint 9 Bulan

um Persiapan Khusus Persiapan Komp

Maret April Mei Juni Juli
2 3 4 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4
Persiapan Kompetisi Kejuaraan
Agustus September
1 2 3 4 1 2 3 4
Persiapan Pertandingan
Persiapan Pertandingan
Hari Waktu Komponen Latihan
Program Mingguan Cabang Olahraga Atletik Sprint 9 Bulan
Bulan Maret Minggu ke-1

Power
Pagi
Senin Strength
Sore Endurance
Fleksibility
Pagi Coordination
Selasa Agility
Speed
Sore
Speed Reaction
Power
Pagi
Rabu Strength
Sore Rest
Fleksibility
Pagi Coordination
Kamis Speed
Coordination
Sore
Strength
Pagi Endurance
Jumat
Sore Strength
Endurance
Pagi
Sabtu Strength
Sore Rest
Minggu Rest
 Bentuk Latihan
bang Olahraga Atletik Sprint 9 Bulan

Bench Press, Leg Curl, Paralel Bar Dips, Squat.

Sit Up, Side Crunch, V-Ups, Scissor Crunch, Back Up, Push Up
Sprint 6 x 200m
Walking Quad Stretch, Deep Lunge, Lunge Twist, Side Lunge
But Kicks, High knees, Ankle Bounce, Straight Leg Running, Bounding
Drill Hurdler mini
Sprint 30m, 60m, 80m, 100m
Acceleration 10m
Barbell Hip Bridge, Forward dan Backward Lunge, Goblet Squat, Kneeling Shoulder Pass
Jumping Jacks, Wall Sit, Mountain Climber, Leg Step Ups

Walking Quad Stretch, Deep Lunge, Lunge Twist, Side Lunge

But Kicks, High knees, Ankle Bounce, Straight Leg Running, Bounding
Sprint Back to Back 60m
Drill Cone Marker
Sit Up, Push Up, Back Up
Sprint Pyramid 200m, 300m,400m,300m,200m
Front Plane Holds, Side Plane Holds, Reverse Incale Plane, Glute Hold
Jogging 30 minute
Sit Up, Push Up, Back Up
Program Harian Cabang Olahraga Atletik Sprint 9 Bulan
Bulan Maret Minggu ke-1
Hari Durasi-Waktu Bentuk Latihan Intensitas Repetisi
6.00-8.00 1. Walking Quad Stretch 70-75% 2x
2. Deep Lunge 2x
3. Lunge Twist 2x
4. Side Lunge 2x
5. But Kicks 2x
6. High Knees 2x
7. Ankle Bounce 2x
8. Straight Leg Running 2x
9. Bounding 2x
Selasa
10. One Step Hurdle Mini 6x
11. Two Step Hurdel Mini 6x
12. Hops Hurdle Mini 6x
13. One Legged Hurdle Mini 6x
15.00-17.00 1. Acceleration 10m 70-75% 10x
2. Sprint 30m 5x
3. Sprint 60m 4x
4. Sprint 80m 3x
5. Sprint 100m 1x