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  • Jadual Training Netball

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    Natasha Romanov
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    The document outlines a 5-week training schedule for soccer skills and fitness. Each week focuses on a different ball passing technique - chest, shoulder, overhead, lob, and bounce passes - with drills to practice the proper technique. The schedule also includes 1 hour of fitness and stamina training daily with exercises like jogging, lunges, squats, and high knees. Simple strength exercises are prescribed for each session, such as lunges, squats, pushups, planks, and crunches.

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    Jadual Training Netball.xlsx

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    The document outlines a 5-week training schedule for soccer skills and fitness. Each week focuses on a different ball passing technique - chest, shoulder, overhead, lob, and bounce passes - with drills to practice the proper technique. The schedule also includes 1 hour of fitness and stamina training daily with exercises like jogging, lunges, squats, and high knees. Simple strength exercises are prescribed for each session, such as lunges, squats, pushups, planks, and crunches.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xlsx, pdf, or txt
    17 views2 pages

    Jadual Training Netball

    Uploaded by

    Natasha Romanov
    The document outlines a 5-week training schedule for soccer skills and fitness. Each week focuses on a different ball passing technique - chest, shoulder, overhead, lob, and bounce passes - with drills to practice the proper technique. The schedule also includes 1 hour of fitness and stamina training daily with exercises like jogging, lunges, squats, and high knees. Simple strength exercises are prescribed for each session, such as lunges, squats, pushups, planks, and crunches.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xlsx, pdf, or txt
    of 2

    JADUAL LATIHAN BOLA JARING

    AKTIVITI
    Warm up

    Fitness and Stamina Training (1 hour) jog, lunges, squat, heel flick, high knee
    MINGGU 1 Chess pass (teknik yang betul) fast feet, switch, jump, lateral bound

    Chess pass (drilling) push up, plank, single leg squat, crunches
    burpees,

    Fitness and Stamina Training (1 hour) jog, lunges, squat, heel flick, high knee
    MINGGGU 2 Shoulder pass (teknik yang betul) fast feet, switch, jump, lateral bound
    Shoulder pass (drilling) push up, plank, single leg squat, crunches
    burpees,

    Fitness and Stamina Training (1 hour) jog, lunges, squat, heel flick, high knee
    MINGGU 3 Overhead pass (teknik yang betul) fast feet, switch, jump, lateral bound
    Overhead pass (drilling) push up, plank, single leg squat, crunches
    burpees,

    Fitness and Stamina Training (1 hour) jog, lunges, squat, heel flick, high knee
    MINGGU 4 Lob pass (teknik yang betul) fast feet, switch, jump, lateral bound
    Lob pass (drilling) push up, plank, single leg squat, crunches
    burpees,

    Fitness and Stamina Training (1 hour) jog, lunges, squat, heel flick, high knee
    MINGGU 5 Bounce pass ball (teknik yang betul) fast feet, switch, jump, lateral bound
    Bounce pass ball (drilling) push up, plank, single leg squat, crunches
    burpees,
    SIMPLE STRENGTH EXERCISES
    FOR EACH SESSION
    10 x lunges each leg

    2 x 10 double-leg squat jumps or 2 x 10 bodyweight squats


    3 x 10-20 pushups
    30secs-1min plank
    10 x lateral bounding each leg
    3 x 15-30 crunches
    2 x 10 burpees

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