PROGRAM LATIHAN MINGGU 44

FASA PERTANDINGAN
SUB-FASA : PRA 3

HARI ISNIN SELASA RABU KHAMIS JUMAAT SABTU AHAD

INTENSITI
MASA AKTIVITI AKTIVITI AKTIVITI AKTIVITI AKTIVITI AKTIVITI AKTIVITI
LATIHAN

UJIAN FRIENDLY
AM
KECERGASAN MATCH
75%

SKILL FITNESS FRIENDLY UJIAN

PM
TRAINING COURT MATCH PASUKAN

146
PROGRAM LATIHAN HARIAN
HARI AM PM
ISNIN

SKILL TRAINING
CIRCUIT TRAINING

1. "t" fwd-side-jump
2. Floor ball
3. Split jump with ball
SELASA 4. Back arch alternate with ball
5. Chest pass
6. Alternate jump
7. Band twist
8. Lunges
9. Shoulder pass
Rep: 10 x ( setiap kiri dan kanan)

RABU

FITNESS COURT

Dodging step – zig zag antara skital ( 10 m :

3 X 3)
KHAMIS
Ball Handling : 20 X
Skill : Ball Handling : 20 X
: Menjaring dan menghadang
Teknik: Hantaran tengah,

JUMAAT
SABTU UJIAN KECERGASAN FRIENDLY MATCH
AHAD UJIAN PASUKAN FRIENLY MATCH

PROGRAM LATIHAN MINGGU 45

FASA PERTANDINGAN

147
 SUB-FASA : PRA 3

HARI ISNIN SELASA RABU KHAMIS JUMAAT SABTU AHAD

INTENSITI
MASA AKTIVITI AKTIVITI AKTIVITI AKTIVITI AKTIVITI AKTIVITI AKTIVITI
LATIHAN

FRIENDLY
AM SPEED
80% MATCH

POWER SKILL SKILL FRIENDLY

PM
TRAINING TRAINING TRAINING MATCH

PROGRAM LATIHAN HARIAN

HARI AM PM

148
 ISNIN

POWER TRAINING

Gym : Leg Press

: Triceps Push Down
: Leg Curl
: Lateral Pull Down
SELASA
: Front Squats
: Dumbbell Arm Row (12 X 3 set)
Skipping (200 X3 set)
Sit-up (Abdominal) ( 30 X 3 set)
Back ache (30 X 3 set)
Push up (20 X 3 set)

RABU

SKILL TRAININNG

Dodging step – zig zag antara skital

KHAMIS ( 10 m : 3 X 3)
Ladder Training
*10 variasi aktiviti
*3 reps x 1 variasi

JUMAAT
SABTU SPEED SKILL TRAINING

-speed dalam court Larian ulang-alik ke skital (10 m : 3 X 5)

*larian mengikut kawasan dalam gelanggang; (15m : 3 X 4)
goal third > centre third > goal third (20m : 3 X 3)
*goal line > fisrt goal third Masa rehat 1 : 3
*goal line > centre third Skill : Ball Handling : 20 X
*goal line > goal line : Mengawal dan mengelak
-reps ratio - 10:8:6
-core

149
 -sit up
-push up
-leg up
*50X 1 SET
AHAD FRIENDLY MATCH FRIENDLY MATCH

PROGRAM LATIHAN MINGGU 46

FASA PERTANDINGAN
SUB-FASA : PRA 3

150
 HARI ISNIN SELASA RABU KHAMIS JUMAAT SABTU AHAD

INTENSITI
MASA AKTIVITI AKTIVITI AKTIVITI AKTIVITI AKTIVITI AKTIVITI AKTIVITI
LATIHAN

TESTING SKILL
AM
GAME TRAINING

85% SKILL POWER SKILL ACTIVE

PM
TRAINING ENDURANCE TRAINING REST

PROGRAM LATIHAN HARIAN

HARI AM PM
ISNIN
SELASA SKILL TRAINING

151
 Larian ulang-alik ke skital (10 m : 3 X 5)
(15m : 3 X 4)
(20m : 3 X 3)
Masa rehat 1 : 3
Skill : Ball Handling : 20 X
: Mengawal dan mengelak

RABU

POWER ENDURANCE

BIL JENIS LATIHAN WTS REPS

1 POWER CLEAN 47 5
2 VERTICAL JUMP 94 5
3 BENCH PRESS 92 5
4 CALF RAISE 90 5
5 TRICEP EXT 10 5
6 WRIST AND REVERSE CURL 15 5
KHAMIS 7 PLYOMETRIC- DOUBLE LEG JUMP 8
8 - ALT. SIDE JUMP 8
9 SIT UP WITH MB 8
10 FIGURE OF 8 8
CORE :

- SIT UP
11 50
- TOE TOUCH

- TORSO
JUMAAT
SABTU TESTING GAME SKILL TRAINING

152
 - Warm up & Balancing
- Ball handling ( dynamic )
- Group Drill
- Game/ half court
- Cooling down
SKILL TRAINING

- Warm up & Balancing

- Ball handling ( dinamik )
AHAD ACTIVE REST
- Group Drill
- Game/ half court
- Cooling down

PROGRAM LATIHAN MINGGU 47

FASA PERTANDINGAN
SUB-FASA : PRA 3
MINGGU LATIHAN PUSAT

153
 HARI ISNIN SELASA RABU KHAMIS JUMAAT SABTU AHAD

INTENSITI
MASA AKTIVITI AKTIVITI AKTIVITI AKTIVITI AKTIVITI AKTIVITI AKTIVITI
LATIHAN

FITNESS FITNESS TESTING FITNESS TESTING SKILL TESTING

AM
COURT COURT GAME COURT GAME TRAINIG GAME
85%

TESTING SKILL SKILL FITNESS TESTING SKILL

PM SKILL TR.
GAME TRAINING TRAINING COURT GAME TRAINING

PROGRAM LATIHAN HARIAN

HARI AM PM
ISNIN TESTING GAME
FITNESS COURT

- Warm up & balancing

- Ball handling
- Zig- Zag drill ( besar )

154
 *8 reps
* 2 set
- Cooling down

FITNESS COURT SKILL TRAINING

- Warm up & balancing - Warm up & Balancing

- Ball handling - Ball handling ( dynamic )
SELASA
- Zig- Zag drill ( besar ) - Group Drill
*8 reps - Game/ half court
* 2 set - Cooling down
- Cooling down
SKILL TRAINING

- Warm up & Balancing

RABU TESTING GAME - Ball handling ( dynamic )
- Group Drill
- Game/ half court
- Cooling down
FITNESS COURT SKILL TRAINING

- Warm up & balancing - Warm up & Balancing

- Ball handling - Ball handling ( dynamic )
KHAMIS
- Zig- Zag drill ( besar ) - Group Drill
*8 reps - Game/ half court
* 2 set - Cooling down
- Cooling down
FITNESS TRAINING

- Warm up & balancing

- Ball handling
JUMAAT TESTING GAME
- Zig- Zag drill ( besar )
*8 reps
* 2 set
- Cooling down

155
 SKILL TRAINING

SABTU - Warm up & Balancing TESTING GAME

- Ball handling ( dynamic )
- Group Drill
- Game/ half court
- Cooling down
SKILL TRAINING

- Warm up & Balancing

AHAD TESTING GAME - Ball handling ( dynamic )
- Group Drill
- Game/ half court
- Cooling down

PROGRAM LATIHAN MINGGU 48

FASA PERTANDINGAN
SUB-FASA : UTAMA 3

HARI ISNIN SELASA RABU KHAMIS JUMAAT SABTU AHAD

156
 INTENSITI
MASA AKTIVITI AKTIVITI AKTIVITI AKTIVITI AKTIVITI AKTIVITI AKTIVITI
LATIHAN

POWER
AM
TRAINING
80%

SKILL FITNESS SKILL

PM
TRAINING COURT TRAINING

PROGRAM LATIHAN HARIAN

HARI AM PM
ISNIN
SELASA
SKILL TRAINING

Larian ulang-alik ke skital (10 m : 3 X 5)

(15m : 3 X 4)

157
 (20m : 3 X 3)
Masa rehat 1 : 3
Skill : Ball Handling : 20 X
: Mengawal dan mengelak

RABU

158
 JENIS LATIHAN REPS
SHUTTLE RUN 15
SIT UP 15
STAR JUMP 15
BACK ARCH 15
LUNGES JUMP 15
PUSH UP 15
SQUAT JUMP 15
RUSSIAN TWIST 15
BURPEE 15
KHAMIS DIPPING 15
FITNESS COURT
CIRCUIT TRAINING: 2 SET

JUMAAT
SABTU
POWER TRAINING SKILL TRAINING

JENIS LATIHAN REPS - Ball handling ( dinamik )

HANG CLEAN 6: 4: 2 - Group Drill
- Game/ half court

159
 BB SQUAT 6: 4: 2
BB BENCH PRESS 6: 4: 2
PRONE LEG CURL 5: 5: 5
POWER PRESS 5: 5: 5
CALF RAISE 15: 15: 15
DB TRICEP EXT 5: 5: 5
DB WRIST AND REVERSE 5: 5: 5
CORE:
- SIT UP WITH PLATE - 50X
- BACK ARCH - 50X
- SIDE CRUNCH - 50X
- TORSO TWIST - 50X
- PLYOMETRIC
* DOUBLE JUMP - 8 X 2 SET
* ALTERNATE JUMP - 8X 2
SET
* SIDE JUMP - 6 X 2 SET
DROP BALL 15 X 2 SET

AHAD

160
 PROGRAM LATIHAN MINGGU 49
FASA PERTANDINGAN
SUB-FASA : UTAMA 3

HARI ISNIN SELASA RABU KHAMIS JUMAAT SABTU AHAD

INTENSITI MAS
AKTIVITI AKTIVITI AKTIVITI AKTIVITI AKTIVITI AKTIVITI AKTIVITI
LATIHAN A

161
 BERGERAK KE
FITNESS FITNESS FITNESS FITNESS TEMPAT SKILL SKILL
AM
COURT COURT COURT COURT PERTANDINGA TRAINING TRAINING
75% N
SKILL
SKILL SKILL ACTIVE SKILL
PM TRAININ ACTIVE REST ACTIVE REST
TRAINING TRAINING REST TRAINING
G

PROGRAM LATIHAN HARIAN

HARI AM PM

FITNESS COURT
SKILL TRAINING
- Warm up & balancing
- Warm up & Balancing
- Ball handling
ISNIN - Ball handling ( dynamic )
- Zig- Zag drill ( besar )
- Group Drill
*8 reps
- Game/ half court
* 1 set
- Cooling down
- Cooling down

SELASA
FITNESS COURT SKILL TRAINING

- Warm up & balancing - Warm up & Balancing

- Ball handling - Ball handling ( dinamik )
- Fish bone - Group Drill
- Half court - Game/ half court
- Cooling down - Cooling down

162
 FITNESS COURT
SKILL TRAINING
- Warm up & balancing
- Ball handling - Warm up & Balancing
RABU - Swiss Side Run - Ball handling ( dinamik )
* 10 reps - Group Drill
* 1 set - Game/ half court
- Core - Cooling down
- Cooling down

FITNESS COURT

- Warm up & balancing

- Ball handling ACTIVE REST
KHAMIS
- 45◦ dan straight pass ( pusing court )
*6 reps
* 2 set
- Cooling down

JUMAAT BERGERAK KE TEMPAT KEJOHANAN WORLD CHAMPIONSHIP ACTIVE REST

SKILL TRAINING SKILL TRAINING

.
- Warm up & Balancing - Warm up & Balancing
SABTU
- Ball handling ( dinamik ) - Ball handling ( dinamik )
- Group Drill - Group Drill
- Game/ half court - Game/ half court
- Cooling down - Cooling down
AHAD ACTIVE REST
SKILL TRAINING *SWIMMING

- Warm up & Balancing

- Ball handling ( dinamik )

163
 - Group Drill
- Game/ half court
- Cooling down

PROGRAM LATIHAN MINGGU 50

FASA PERTANDINGAN
SUB-FASA : UTAMA 3
KEJOHANAN WORLD CHAMPIONSHIP

HARI ISNIN SELASA RABU KHAMIS JUMAAT SABTU AHAD

INTENSIT
MAS AKTIVIT AKTIVIT
I AKTIVITI AKTIVITI AKTIVITI AKTIVITI AKTIVITI
A I I
LATIHAN
TEST
AM COURT
 70% KEJOHANAN WORLD CHAMPIONSHIP, HONG KONG
 TEST (10-15 DISEMBER 2014)
PM COURT

164
PROGRAM LATIHAN HARIAN

HARI AM PM
SKILL TRAINING TEST COURT
*TEST COURT
*1/2 court-modified game
Ball handling
Drill individu + kumpulan
ISNIN Up & down
Normal & side
Forward & back
Defender + shooter + attacker (drill)

SELASA
RABU
KHAMIS KEJOHANAN WORLD CHAMPIONSHIP
JUMAAT 2014
SABTU
AHAD

165
 HARI ISNIN SELASA RABU KHAMIS JUMAAT SABTU AHAD

INTENSITI
MASA AKTIVITI AKTIVITI AKTIVITI AKTIVITI AKTIVITI AKTIVITI AKTIVITI
LATIHAN

AEROBIC
AM
TRAINING
40%
AEROBIC/
SKILL SKILL
PM ANAEROBIC
TRAINING TRAINING
TRAINING

PROGRAM LATIHAN MINGGU 51

TRANSISI

166
PROGRAM LATIHAN HARIAN

HARI AM PM
ISNIN
SELASA ACTIVE REST
RABU
ANAEROBIC TRAINING

-Fartlek
-treadmill

KHAMIS Speed 8 6 8 6 8 6
slo
jo Slow
Type jog w jog rest
q jog
jog
min 10 5 10 5 10 5
JUMAAT
SABTU AEROBIC TRAINING STRENGTH TRAINING

Latihan: LSD * Gym

-30 min Set : 8,12,15
1. Leg Press
2. Triceps Push Down
3. Leg Curl
4. Lateral Pull Down
5. Front Squats

167
 6. Dumbbell Arm Row (12 X 2 set)
7. Skipping rope – 200 X(2 set)
8. Sit-up (Abdominal) – 15 X
9. Back ache – 15 X
10. Push up – 15X
AHAD

PROGRAM LATIHAN MINGGU 52

FASA TRANSISI

HARI ISNIN SELASA RABU KHAMIS JUMAAT SABTU AHAD

INTENSITI
MASA AKTIVITI AKTIVITI AKTIVITI AKTIVITI AKTIVITI AKTIVITI AKTIVITI
LATIHAN

AEROBIC
AM
TRAINING

40%
ACTIVE ANAEROBIC STRENGHT
PM
REST TRAINING TRINING

168
PROGRAM LATIHAN HARIAN
HARI AM PM
ISNIN
AEROBIC/ANAEROBIC TRAINING
Training Method : Fartlek
SELASA
(Jogging, pecut, jogging, pecut)
Jarak : 8 km
RABU
SKILL TRAINING

Dodging step – zig zag antara skital ( 10 m :

3 X 3)
KHAMIS
Ball Handling : 20 X
Skill : Ball Handling : 20 X
: Menjaring dan menghadang

JUMAAT
SKILL TRAINING

Larian ulang-alik ke skital (10 m : 3 X 5)

AEROBIC TRAINING
(15m : 3 X 4)
SABTU (20m : 3 X 3)
Latihan : LSD
Masa rehat 1 : 3
-35min
Skill : Ball Handling : 20 X
: Mengawal dan mengelak

AHAD

169
 PROGRAM LATIHAN MINGGU 53
FASA TRANSISI

HARI ISNIN SELASA RABU KHAMIS JUMAAT SABTU AHAD

INTENSITI
MASA AKTIVITI AKTIVITI AKTIVITI AKTIVITI AKTIVITI AKTIVITI AKTIVITI
LATIHAN

ACTIVE
AM
REST
45%
STRENGHT AEROBIK ACTIVE
PM
TRAINING TRAINING REST

170
PROGRAM LATIHAN HARIAN

HARI AM PM
ISNIN
STRENGTH TRAINING

-Gym
Set : 8,12,15
1. Leg Press
2. Triceps Push Down
3. Leg Curl
SELASA
4. Lateral Pull Down
5. Front Squats
6. Dumbbell Arm Row (12 X 2 set)
7. Skipping rope – 200 X(2 set)
8. Sit-up (Abdominal) – 15 X
9. Back ache – 15 X
10. Push up – 15 X
RABU
AEROBIC TRAINING
KHAMIS
Latihan: LSD
-30 min
JUMAAT
SABTU ACTIVE REST ACTIVE REST
AHAD

171
172