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  • Monday-Wednesday 4 Week (Conditioning Period) : Physical Education Elective 3

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    MA. KRISTINA HIPOS
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    The document outlines a 4-week micro cycle training program for softball. On Mondays, Tuesdays, and Wednesdays, the program focuses on conditioning and includes exercises like leg swings, dynamic exercises, jogging, flexibility stretches, agility drills, relay races, ladder drills, abdominal exercises, ball handling, batting, base running, and wheelbarrow drills. Thursdays and Fridays focus on mastering positions and strengthening hitting skills. Saturdays and Sundays are designated as rest days.

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    PORT WEEK

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    The document outlines a 4-week micro cycle training program for softball. On Mondays, Tuesdays, and Wednesdays, the program focuses on conditioning and includes exercises like leg swings, dynamic exercises, jogging, flexibility stretches, agility drills, relay races, ladder drills, abdominal exercises, ball handling, batting, base running, and wheelbarrow drills. Thursdays and Fridays focus on mastering positions and strengthening hitting skills. Saturdays and Sundays are designated as rest days.

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    20 views3 pages

    Monday-Wednesday 4 Week (Conditioning Period) : Physical Education Elective 3

    Uploaded by

    MA. KRISTINA HIPOS
    The document outlines a 4-week micro cycle training program for softball. On Mondays, Tuesdays, and Wednesdays, the program focuses on conditioning and includes exercises like leg swings, dynamic exercises, jogging, flexibility stretches, agility drills, relay races, ladder drills, abdominal exercises, ball handling, batting, base running, and wheelbarrow drills. Thursdays and Fridays focus on mastering positions and strengthening hitting skills. Saturdays and Sundays are designated as rest days.

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    © All Rights Reserved
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    of 3

    PHYSICAL EDUCATION ELECTIVE 3

    MICRO CYCLE TRAINING PROGRAM


    Name: GLIANE, RHODA MAE M.
    BPED 3-1
    SPORTS: SOFTBALL

    MONDAY-WEDNESDAY 4TH WEEK (CONDITIONING PERIOD)


    TIME MONDAY TUESDAY WEDNESDAY
    2:50-2:55 PM LEG SWING (5 MINUTES) LEG SWING (5 MINUTES) LEG SWING (5 MINUTES)
    2:55-3:15 PM DYNAMIC EXERCISE (20 DYNAMIC EXERCISE (20 DYNAMIC EXERCISE (20
    MINUTES) MINUTES) MINUTES)
    3:15-3:30 PM JOGGING (8 ROUND) JOGGING (8 ROUND) JOGGING (8 ROUND)
    3:30-3:45PM FLEXIBILITY/ STRETCHING FLEXIBILITY/ STRETCHING FLEXIBILITY/ STRETCHING
    (15 MINUTES) (15 MINUTES) (15 MINUTES)
    3:45-4:00 PM AGILITY (15 MINUTES) AGILITY (15 MINUTES) AGILITY (15 MINUTES)
    4:00-4:10 PM TAG RELAY 30M (4SETS ) TAG RELAY 30M (4SETS ) TAG RELAY 30M (4SETS )
    4:10-4:30 PM LADDER 2 SETS (25 REPS)25 LADDER 2 SETS (25 REPS)25 LADDER 2 SETS (25 REPS)25
    MINUTES MINUTES MINUTES
    4:30-4:45 PM ABDOMINAL STRETCHING ABDOMINAL STRETCHING ABDOMINAL STRETCHING
    (SIT UPS) 2SETS 15 MINUTES (SIT UPS) 2 SETS 15 MINUTES (SIT UPS) 2 SETS 15 MINUTES
    4:45-4:55 PM BALL HANDLING (20 BALL HANDLING (20 BALL HANDLING (20
    MINUTES) MINUTES) MINUTES)
    4:55-5:05 PM PEPPER BATTING (15 PEPPER BATTING (15 PEPPER BATTING (15
    MINUTES) MINUTES) MINUTES)
    5:05-5:20 PM SHUTTLE COCK/ NET SHUTTLE COCK/ NET SHUTTLE COCK/ NET
    BATTING 2 SETS (25X) ( 20 BATTING 2 SETS (25X) ( 20 BATTING 2 SETS (25X) ( 20
    MINUTES) MINUTES) MINUTES)
    5:20-5:35 PM BASE RUNNING ( 15 BASE RUNNING ( 15 BASE RUNNING ( 15
    MINUTES) MINUTES) MINUTES)
    5:35-5:50 PM WHEEL BARROW 2 SETS(15 WHEEL BARROW 2 SETS(15 WHEEL BARROW 2SETS(15
    MINUTES) MINUTES) MINUTES)
    5:50-6:10 PM COOLDOWN (15 MINUTES) COOLDOWN (15 MINUTES) COOLDOWN (15 MINUTES)
    6:10-6:30 PM PEP TALK ( 15 MINUTES) PEP TALK ( 15 MINUTES) PEP TALK ( 15 MINUTES)
    THURSDAY-FRIDAY (Mastery of Position, strengthening of hitting ability offensive skills)
    TIME THURSDAY FRIDAY SATURDAY SUNDAY
    2:50-2:55 PM LEG SWING (5 LEG SWING (5
    MINUTES) MINUTES) REST DAY REST DAY
    2:55-3:15 PM DYNAMIC EXERCISE DYNAMIC EXERCISE REST DAY REST DAY
    (20 MINUTES) (20 MINUTES)
    3:15-3:30 PM JOGGING (8 ROUND) JOGGING (8 ROUND) REST DAY REST DAY
    3:30-3:45PM FLEXIBILITY/ FLEXIBILITY/ REST DAY REST DAY
    STRETCHING (15 STRETCHING (15
    MINUTES) MINUTES)
    3:45-4:00 PM AGILITY (15 MINUTES) AGILITY (15 MINUTES) REST DAY REST DAY
    4:00-4:10 PM TAG RELAY 30M (4 TAG RELAY 30M (4 REST DAY REST DAY
    SETS) SETS)
    4:10-4:30 PM LADDER 2 SETS (25 LADDER 2 SETS (25 REST DAY REST DAY
    REPS)25 MINUTES REPS)25 MINUTES
    4:30-4:45 PM ABDOMINAL ABDOMINAL REST DAY REST DAY
    STRETCHING SIT UPS 2 STRETCHING SIT UPS 2
    SETS15 MINUTES SETS 15 MINUTES
    4:45-4:55 PM BALL HANDLING (20 BALL HANDLING (20 REST DAY REST DAY
    MINUTES) MINUTES)
    4:55-5:05 PM PEPPER BATTING (15 PEPPER BATTING (15 REST DAY REST DAY
    MINUTES) MINUTES)

    5:05-5:20 PM SHUTTLE COCK/ NET SHUTTLE COCK/ NET REST DAY REST DAY
    BATTING 2SETS ( 20 BATTING 2 SETS ( 20
    MINUTES) MINUTES)
    5:20-5:35 PM BASE RUNNING ( 15 BASE RUNNING ( 15 REST DAY REST DAY
    MINUTES) MINUTES)
    5:35-5:50 PM WHEEL BARROW 2 WHEEL BARROW 2 REST DAY REST DAY
    SETS (15 MINUTES) SETS (15 MINUTES)
    5:50-6:10 PM COOL DOWN ( 15 COOL DOWN ( 15 REST DAY REST DAY
    MINUTES) MINUTES)
    6:10-6:30 PM PEP TALK ( 15 PEP TALK ( 15 REST DAY REST DAY
    MINUTES) MINUTES)

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