AREMA FC U-17

PIALA SOERATIN 2022

Sports
PERFORMANCE TEST/STANDARDS PHYSICAL PREPARATION TECHNICAL PREPARATION PSYCHOLOGICAL PREPARATION TACTICAL PREPARATION
JUARA 1 REGIONAL JAWA TIMUR
Whole Body Reaction (tangan dan kaki) , Sit and
SEPAK BOLA Reach , Bass Test , Back Dynamometer , Vertical
Jump ,Sit Up, Push Up , Side Step Test ,Beep Test
1. END 2.STRENGTH 3. SPEED 4.FLEXIBILITY
1. PASSING 2. CONTROL 3.
DRIBBLING 4. SHOOTING 5. 1. DISIPLIN 2. MOTIVASI
1. DEFENDING 2. ATTACKING 3.TRANSISI (DEF TO
ATTACK) (ATTACK TO DEF) 4. BUILD UP 5. FINISHING
HEADING 6.THROW IN ( CORNER KICK DAN FREE KICK)

Months JANUARI FEB MARET APRIL MEI JUNI JULI AGUSTUS SEPTEMBER OKTOBER NOVEMBER DESEMBER
Dates
Weeks 2 9 16 23 30 6 13 20 27 6 17 24 1 8 15 22 29 5 12 19 26 3 10 17 24 31 7 14 21 28 4 11 18 25 2 9 16 23 30 6 13 20 27 4 11 18 25
Domestic

International

PIALA SOERATIN
TRAINING CAMP
Calendar of
TEST AWAL

HARI RAYA
competitions
Location

Training phase PERSIAPAN KOMPETISI

Sub Training Phase PERSIAPAN UMUM PERSIAPAN KHUSUS PRA KOMPETISI K. UTAMA
Strength ADAPTASI ANATOMY MUSCLE END MAX STRENGTH MAX STRENGTH POWER POWER END POWER
Endurance AEROBIC FOUNDATION AEROBIC FOUNDATION AEROBIC DEVELOPMENT AN AEROBIC THRESHOLD LACTAC TOLERANCE MAX AEROBIC SPESIFIC AN AEROBIC
TRANSISI
GENERAL FLEXIBILITY GENERAL MOBILITY SPESIFIC FLEXIBILITY SPESIFIC MOBILITY MAINTENANCE
Periodization

Flexibility
Speed FORMING SPEED SPEED DEVELOPMENT SPESIFIC SPEED AGILITY SAQ MAINTENANCE ( SPESIFIK SAQ)
Technique TEHNIK DASAR/GENERAL TEHNIK TEHNIK LANJUTAN SPESIFIK TEHNIK TIME TRIAL SIMULASI
Psychological
Nutrition
Siklus messo 1 (1:1) 2 (1;1) 3(2:1) 4(2:1) 5(3:2) 6(3:1) 7(4;1) 8(3:1) 9(3:1)
Messo 1 2 3 4 5 6 7 8 9
Microcycles
Peaking index
Testing dates
Medical control dates
Camp/semicamp/rest

MANIPULASI VOLUME DAN INTENSITAS

Training Factors

100 100%
90 90%
80 80%
70 70%
60 60%
50 50%
40 40%
30 30%
20 20%
10 10%
0 0%
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50

intensitas endurance intensitas speed intensitas strength volume peaking

MESSO 1

No Training Contain Mon Tue Wed Thu Fri Sat

1 2 3 4 5 6
ENDURANCE
Slow Continues Run
Fartlek/ Speed Play
I Cross Country
Marathon Aerobic
Cone Drill Continues Activity

STRENGTH
Circuit Training
Water Workout Training
II Core Exercise & Core Stability
Pyramid System
Set System
Maximum Strength

TEST AWAL
SPEED
1. Cone Drill
2. ABC Run
III 3. Athletic Ability
4. Hurdles Drill
5. Ladder Drill
6. Samba
FLEXIBILITY
1. PNF
IV
2. Static Stretch
3. Dynamic Stretch
TEKNIK
1. Passing Control
V 2. Dribbling
3. Shooting
4. Heading
TACTIC

VI
 1. DEFENDING
2. ATTACKING
VI
3. TRANSISI
4. BUILD UP
5. FINISHING

: OFF Day
X : Morning Session
O : Evening Session

MESSO 2

No Training Contain Mon Tue Wed Thu Fri Sat

1 2 3 4 5 6
ENDURANCE
Slow Continues Run
X X

Fartlek/ Speed Play

I Cross Country
Marathon Aerobic
Cone Drill Continues Activity

STRENGTH
Circuit Training
X X

Water Workout Training

II Core Exercise & Core Stability
Pyramid System
Set System
Maximum Strength
SPEED
1. Cone Drill
X X X X X X

2. ABC Run
III 3. Athletic Ability
X X X

4. Hurdles Drill
5. Ladder Drill
6. Samba
 FLEXIBILITY
1. PNF

X X X

X X X

X X X

X X X
IV
2. Static Stretch
3. Dynamic Stretch
TEKNIK
1. Passing Control

X X X
V 2. Dribbling
3. Shooting
4. Heading
TACTIC
1. DEFENDING

X X X
2. ATTACKING
VI
3. TRANSISI
4. BUILD UP
5. FINISHING

: OFF Day
X : Morning Session
O : Evening Session

MESSO 3

No Training Contain Mon Tue Wed Thu Fri Sat

1 2 3 4 5 6
ENDURANCE
Slow Continues Run
X X

Fartlek/ Speed Play

I Cross Country
X

Marathon Aerobic
X

Cone Drill Continues Activity

X

STRENGTH
Circuit Training X

II
 Water Workout Training X
II Core Exercise & Core Stability X
Pyramid System
Set System
Maximum Strength
SPEED
1. Cone Drill
2. ABC Run
III 3. Athletic Ability O
4. Hurdles Drill O
5. Ladder Drill O
6. Samba
FLEXIBILITY
1. PNF X O X X
IV
2. Static Stretch X O X X
3. Dynamic Stretch X O X X
TEKNIK
1. Passing Control O X
V 2. Dribbling O X
3. Shooting O X
4. Heading X
TACTIC
1. DEFENDING
2. ATTACKING
VI
3. TRANSISI
4. BUILD UP
5. FINISHING

: OFF Day
X : Morning Session
O : Evening Session

MESSO 4

No Training Contain
No Training Contain Mon Tue Wed Thu Fri Sat
1 2 3 4 5 6
ENDURANCE
Slow Continues Run O
Fartlek/ Speed Play O
I Cross Country O
Marathon Aerobic O
Cone Drill Continues Activity O

STRENGTH
Circuit Training O
Water Workout Training O
II Core Exercise & Core Stability O
Pyramid System
Set System
Maximum Strength
SPEED
1. Cone Drill X
2. ABC Run X X
III 3. Athletic Ability X X
4. Hurdles Drill X
5. Ladder Drill
6. Samba
FLEXIBILITY
1. PNF O O X X
IV
2. Static Stretch O O X X
3. Dynamic Stretch O O X X
TEKNIK
1. Passing Control X
V 2. Dribbling X
3. Shooting X
4. Heading
TACTIC
1. DEFENDING X
2. ATTACKING X
VI
3. TRANSISI X
 VI

4. BUILD UP
5. FINISHING

: OFF Day
X : Morning Session
O : Evening Session

MESSO 5

No Training Contain Mon Tue Wed Thu Fri Sat

1 2 3 4 5 6
ENDURANCE
Slow Continues Run
Fartlek/ Speed Play
I Cross Country
Marathon Aerobic
Cone Drill Continues Activity

STRENGTH
Circuit Training X
Water Workout Training X O
II Core Exercise & Core Stability X O
Pyramid System X O
Set System
Maximum Strength
SPEED
1. Cone Drill O O
2. ABC Run X O O
III 3. Athletic Ability X O O
4. Hurdles Drill X
5. Ladder Drill X
6. Samba
FLEXIBILITY
1. PNF X X O O
IV
 IV
2. Static Stretch X X O O
3. Dynamic Stretch X X O O
TEKNIK
1. Passing Control
V 2. Dribbling
3. Shooting
4. Heading
TACTIC
1. DEFENDING O
2. ATTACKING O
VI
3. TRANSISI O
4. BUILD UP O
5. FINISHING

: OFF Day
X : Morning Session
O : Evening Session

MESSO 6

No Training Contain Mon Tue Wed Thu Fri Sat

1 2 3 4 5 6
ENDURANCE
Slow Continues Run O
Fartlek/ Speed Play
I Cross Country
Marathon Aerobic
Cone Drill Continues Activity

STRENGTH
Circuit Training
Water Workout Training O
II Core Exercise & Core Stability O
II
Pyramid System O
Set System O
Maximum Strength O
SPEED
1. Cone Drill O
2. ABC Run
III 3. Athletic Ability
4. Hurdles Drill
5. Ladder Drill
6. Samba O
FLEXIBILITY
1. PNF O O O O
IV
2. Static Stretch O O O O
3. Dynamic Stretch O O O O
TEKNIK
1. Passing Control O
V 2. Dribbling O
3. Shooting O
4. Heading O
TACTIC
1. DEFENDING O
2. ATTACKING O O
VI
3. TRANSISI O O
4. BUILD UP O O
5. FINISHING O

: OFF Day
X : Morning Session
O : Evening Session
 Januari

Sun Mon Tue Wed Thu Fri Sat Sun Mon Tue
7 8 9 10 11 12 13 14 15 16

O
X
X

O
O

O
X

X
X O
O X O

O O X O X O
O O X O X O
O O X O X O

O O
O O
O
O
 O

Februari

Sun Mon Tue Wed Thu Fri Sat Sun Mon Tue
7 8 9 10 11 12 13 14 15 16

X
X
X
O X

O
O

O X O
X O O
X O O
X O O
X O O
O X O O
 O O X O X O
O O X O X O
O O X O X O

O O
O O
O O
O

Maret

Sun Mon Tue Wed Thu Fri Sat Sun Mon Tue
7 8 9 10 11 12 13 14 15 16

O
X
X X
X

O
 O

O
X

O
O O

O O X O X O
O O X O X O
O O X O X O

O X O
O X O
X O
X O

April
Sun Mon Tue Wed Thu Fri Sat Sun Mon Tue
7 8 9 10 11 12 13 14 15 16

O
X
X

O
O

O
X

X
X O
O X O

O O X O X O
O O X O X O
O O X O X O

O O
O O
O
O

X
X
 X
O

Mei

Sun Mon Tue Wed Thu Fri Sat Sun Mon Tue
7 8 9 10 11 12 13 14 15 16

O
X
X

O
O

O
X

X
X O
O X O

O O X O X O
 O O X O X O
O O X O X O

O O
O O
O
O

Juni

Sun Mon Tue Wed Thu Fri Sat Sun Mon Tue
7 8 9 10 11 12 13 14 15 16

O
X
X

O
O
 O
X

X
X O
O X O

O O X O X O
O O X O X O
O O X O X O

O O
O O
O
O

O
Wed Thu Fri Sat Sun Mon Tue Wed Thu Fri
17 18 19 20 21 22 23 24 25 26

X
X
INTERNAL GAME (MORNING SESSION)

X
X

X O
X O
X O
X O
X O O
X O O

X X X X O O
X X X X O O
X X X X O O

X O
X O
X O
X O
 X O
X O
X
X
X

Wed Thu Fri Sat Sun Mon Tue Wed Thu Fri
17 18 19 20 21 22 23 24 25 26

X
X

X
X
INTERNAL GAME (MORNING SESSION)

X X O
X X O
X X O
X O
X O O
X O O
 INTERNAL GAME (M
X X X X O O
X X X X O O
X X X X O O

X O
X O
X O
X O

X O
X O
X
X
X

Wed Thu Fri Sat Sun Mon Tue Wed Thu Fri
17 18 19 20 21 22 23 24 25 26

X
X
 X
X

INTERNAL GAME (MORNING SESSION)

X O
X O
X O
X O
X O O
X O O

X X X X O O
X X X X O O
X X X X O O

X O
X O
X O
X O

X O
X O
X
X
X
Wed Thu Fri Sat Sun Mon Tue Wed Thu Fri
17 18 19 20 21 22 23 24 25 26

X
X

INTERNAL GAME (MORNING SESSION)

X
X

X O
X O
X O
X O
X O O
X O O

X X X X O O
X X X X O O
X X X X O O

X O
X O
X O
X O

X O
X O
X
 X
X

Wed Thu Fri Sat Sun Mon Tue Wed Thu Fri
17 18 19 20 21 22 23 24 25 26

X
X
TERNAL GAME (MORNING SESSION)

X
X

X O
X O
X O
X O
X O O
X O O

X X X X O O
 INTERNAL GA
X X X X O O
X X X X O O

X O
X O
X O
X O

X O
X O
X
X
X

Wed Thu Fri Sat Sun Mon Tue Wed Thu Fri
17 18 19 20 21 22 23 24 25 26

X
X
ESSION)
 INTERNAL GAME (MORNING SESSION)
X
X

X O
X O
X O
X O
X O O
X O O

X X X X O O
X X X X O O
X X X X O O

X O
X O
X O
X O

X O
X O
X
X
X
Sat Sun Mon Tue Wed
27 28 29 30 31

X
X
X
X
X
X

X X X
X X X
X X X

X
X
X
X
 X
X

X
X
X

27
Sat
28
UJI COBA ( EVENING SESSION )

Sun
X
X
X
X
X
 UJI COBA ( EVEN
X
X
X

X
X
X
X
X

Sat Sun Mon Tue Wed

27 28 29 30 31

X
X
X
X
 X
X
X
X
X
X

X X X
X X X
X X X

X
X
X
X
X
Sat Sun Mon Tue
27 28 29 30

X
X
X
X

X
X
X
X
X
X

X X X
X X X
X X X

X
X
X
X
X

Sat Sun Mon Tue Wed

27 28 29 30 31

X
X
X
X

X
X
X
X
X
X

X X X
X X X
X X X

X
X
X
X
X

Sat Sun
27 28
SSION )
X
X
X
X
X

X
X
X
UJI COBA ( EVENING SESSION )
STRUKTUR SIKLUS MIKRO VOLUME 70%
MESSO NO : 1
MIKRO NO : 2
TR.SESSION SENIN SELASA RABU

PAGI

FF
O
ENDURANCE +
SPEED + TEKNIK +
SORE STRENGTH +
FLEX
FLEX

Kategori
BERAT

SEDANG

RINGAN

ISTIRAHAT

STRUKTUR SIKLUS MIKRO VOLUME 70%

MESSO NO : 1
MIKRO NO : 3
TR.SESSION SENIN SELASA RABU

ENDURANCE +
PAGI
SPEED + FLEX
FF
O

SPEED + STRENGTH +
SORE
FLEX

Kategori
 BERAT

SEDANG

RINGAN

ISTIRAHAT

STRUKTUR SIKLUS MIKRO VOLUME 75%

MESSO NO : 1
MIKRO NO : 4
TR.SESSION SENIN SELASA RABU

ENDURANCE +
PAGI STRENGTH + SPEED + FLEX
FLEX

FF
O
SORE

Kategori
BERAT

SEDANG

RINGAN

ISTIRAHAT

STRUKTUR SIKLUS MIKRO VOLUME 75%

MESSO NO : 2
MIKRO NO : 5
TR.SESSION SENIN SELASA RABU

ENDURANCE +
PAGI STRENGTH + SPEED + FLEX
FLEX
FF
O
 ENDURANCE +
PAGI STRENGTH + SPEED + FLEX
FLEX

SORE

Kategori
BERAT

SEDANG

RINGAN

ISTIRAHAT

STRUKTUR SIKLUS MIKRO VOLUME 75%

MESSO NO : 1
MIKRO NO : 6
TR.SESSION SENIN SELASA RABU

PAGI

FF
O
ENDURANCE +
SPEED + TEKNIK +
SORE STRENGHT +
FLEX
FLEX

Kategori
BERAT

SEDANG

RINGAN

ISTIRAHAT
STRUKTUR SIKLUS MIKRO VOLUME 75%
MESSO NO : 2
MIKRO NO : 7
TR.SESSION SENIN SELASA RABU

ENDURANCE +
PAGI
FLEX

FF
O
STRENGHT + SPEED +
SORE
FLEX

Kategori
BERAT

SEDANG

RINGAN

ISTIRAHAT

STRUKTUR SIKLUS MIKRO VOLUME 80%

MESSO NO : 2
MIKRO NO : 8
TR.SESSION SENIN SELASA RABU

ENDURANCE
PAGI +STRENGHT + SPEED + FLEX
FLEX
FF
O

SORE
 SORE

Kategori
BERAT

SEDANG

RINGAN

ISTIRAHAT
INTENSITAS SPEED 85%
INTENSITAS END 60%
INTENSITAS STENGTH 55%
KAMIS JUMAT SABTU MINGGU

END + SPEED + FLEX

FF

FF
FF
O

O
TEKNIK +
TACTIC + FLEX

INTENSITAS SPEED 85%

INTENSITAS END 60%
INTENSITAS STENGHT 55%
KAMIS JUMAT SABTU MINGGU
E
AM

SPEED +
G

TEKNIK + FLEX
AL

TACTIC + FLEX
N
R
TE
IN

FF
FF
O

O
INTENSITAS SPEED 85%
INTENSITAS END 65%
INTENSITAS STENGHT 55%
KAMIS JUMAT SABTU MINGGU SENIN SELASA

TACTIC + FLEX

FF
FF
O

O
SPEED + SPEED + TEKNIK +
TEKNIK + SPEED + FLEX
TACTIC + FLEX FLEX TACTIC + FLEX

INTENSITAS SPEED 85%

INTENSITAS END 60%
INTENSITAS STENGTH 60%
KAMIS JUMAT SABTU MINGGU

TEKNIK + FLEX
FF

FF
FF
O

O
 TEKNIK + FLEX

SPEED +
TACTIC + FLEX

INTENSITAS SPEED 80%

INTENSITAS END 60%
INTENSITAS STENGHT 70%
KAMIS JUMAT SABTU MINGGU

SPEED +
SPEED + FLEX
TEKNIK + FLEX
FF

FF
FF
O

O
INTENSITAS SPEED 85%
INTENSITAS END 60%
INTENSITAS STENGHT 60%
KAMIS JUMAT SABTU MINGGU

SPEED +
TEKNIK + FLEX
TACTIC + FLEX

E
AM
G

FF
FF

AL
O

O
N
R
TE
IN

INTENSITAS SPEED 85%

INTENSITAS END 65%
INTENSITAS STENGHT 65%
KAMIS JUMAT SABTU MINGGU

SPEED +TEKNIK + FLEX TACTIC + FLEX

BA
FF

O
C
O

I
UJ

SPEED +
TACTIC + FLEX
 SPEED +
TACTIC + FLEX
RABU
FF
O
Nama Atlet : AREMA U-17
Cabang/Nomor : SEPAKBOLA
Prestasi : JUARA 1

Senin Selasa
Pemanasan : Pemanasan :
1. Statis 1. Jogging 5x
2. Dinamis 2. Dinamis
Latihan Inti : Latihan Inti :
1. Slow Continues Run 12 menit 2x 1. Short Pass 3 menit 2x
2. Circuit Training 2. Long Pass 2 Menit 2x
Push-Up 30 kali 2x 3. Juggling 2 Menit
Sit-Up 40 kali 2x 4. Dribbling Feinting 10 x Variasi ( 1
menit)
Plank 1 menit , Squad 30 kali 2x 5. Samba dan Cone Drill
Pendinginan Pendinginan
1. PNF 1. Statis

T
S
R
I

Nama Atlet : AREMA U-17

Cabang/Nomor : SEPAKBOLA
Prestasi : JUARA 1

Senin Selasa
Pemanasan : Pemanasan :
1. Statis 1. Jogging 10 menit
2. Dinamis 2. Samba
Latihan Inti : Latihan Inti :
1. Cross Country 1. Ladder Drill 1 menit 10x Variasi

2. ABC Run 2. Water Workout Training ( 30 Menit )

Pendinginan Pendinginan
1. PNF 1. Statis

T
S
R
I
Nama Atlet : AREMA U-17
Cabang/Nomor : SEPAKBOLA
Prestasi : JUARA 1

Senin Selasa
Pemanasan : Pemanasan :
1. Statis 1. Jogging 5x
2. Dinamis 2. Samba
Latihan Inti : Latihan Inti :
1. Marathon Aerobic 1. ABC Running Drill
2. Cone Drill Continues Activity 2. Ladder Drill

3. Pyramid System 3. Athletic Ability

4. Hurdles Drill
4. Set System

Pendinginan Pendinginan
1. PNF 1. Statis

T
S
R
I

Nama Atlet : AREMA U-17

Cabang/Nomor : SEPAKBOLA
Prestasi : JUARA 1

Senin Selasa
Pemanasan : Pemanasan :
1. Statis 1. Jogging 5x
2. Dinamis 2. Dinamis
Latihan Inti : Latihan Inti :
1. Slow Continues Run 12 menit 2x 1. Short Pass 3 menit 2x
2. Circuit Training 2. Long Pass 2 Menit 2x
Push-Up 30 kali 2x 3. Juggling 2 Menit
Sit-Up 40 kali 2x 4. Dribbling Feinting 10 x Variasi ( 1
menit)
Plank 1 menit , Squad 30 kali 2x 5. Samba dan Cone Drill
Pendinginan Pendinginan
1. PNF 1. Statis

T
S
R
I

Nama Atlet : AREMA U-17

Cabang/Nomor : SEPAKBOLA
Prestasi : JUARA 1

Senin Selasa
Pemanasan : Pemanasan :
1. Statis 1. Jogging 10 menit
2. Dinamis 2. Samba
Latihan Inti : Latihan Inti :
1. Cross Country 1. Ladder Drill 1 menit 10x Variasi

2. ABC Run 2. Water Workout Training ( 30 Menit )

Pendinginan Pendinginan
1. PNF 1. Statis

T
S
R
I

Nama Atlet : AREMA U-17

Cabang/Nomor : SEPAKBOLA
Prestasi : JUARA 1

Senin Selasa
Pemanasan : Pemanasan :
1. Statis 1. Jogging 5x
2. Dinamis 2. Samba
Latihan Inti : Latihan Inti :
1. Marathon Aerobic 1. ABC Running Drill
2. Cone Drill Continues Activity 2. Ladder Drill

3. Pyramid System 3. Athletic Ability

4. Hurdles Drill
4. Set System

Pendinginan Pendinginan
1. PNF 1. Statis

T
S
R
I

Nama Atlet : AREMA U-17

Cabang/Nomor : SEPAKBOLA
Prestasi : JUARA 1

Senin Selasa
Pemanasan : Pemanasan :
1. Statis 1. Jogging 5x
2. Dinamis 2. Dinamis
Latihan Inti : Latihan Inti :
1. Slow Continues Run 12 menit 2x 1. Short Pass 3 menit 2x
2. Circuit Training 2. Long Pass 2 Menit 2x
Push-Up 30 kali 2x 3. Juggling 2 Menit
Sit-Up 40 kali 2x 4. Dribbling Feinting 10 x Variasi ( 1
menit)
Plank 1 menit , Squad 30 kali 2x 5. Samba dan Cone Drill
Pendinginan Pendinginan
1. PNF 1. Statis

T
S
R
I

Nama Atlet : AREMA U-17

Cabang/Nomor : SEPAKBOLA
Prestasi : JUARA 1

Senin Selasa
Pemanasan : Pemanasan :
1. Statis 1. Jogging 10 menit
2. Dinamis 2. Samba
Latihan Inti : Latihan Inti :
1. Cross Country 1. Ladder Drill 1 menit 10x Variasi

2. ABC Run 2. Water Workout Training ( 30 Menit )

Pendinginan Pendinginan
1. PNF 1. Statis

T
S
R
I

Nama Atlet : AREMA U-17

Cabang/Nomor : SEPAKBOLA
Prestasi : JUARA 1

Senin Selasa
Pemanasan : Pemanasan :
1. Statis 1. Jogging 5x
2. Dinamis 2. Samba
Latihan Inti : Latihan Inti :
1. Marathon Aerobic 1. ABC Running Drill
2. Cone Drill Continues Activity 2. Ladder Drill

3. Pyramid System 3. Athletic Ability

4. Hurdles Drill
4. Set System

Pendinginan Pendinginan
1. PNF 1. Statis

T
S
R
I

Nama Atlet : AREMA U-17

Cabang/Nomor : SEPAKBOLA
Prestasi : JUARA 1

Senin Selasa
Pemanasan : Pemanasan :
1. Statis 1. Jogging 5x
2. Dinamis 2. Dinamis
Latihan Inti : Latihan Inti :
1. Slow Continues Run 12 menit 2x 1. Short Pass 3 menit 2x
2. Circuit Training 2. Long Pass 2 Menit 2x
Push-Up 30 kali 2x 3. Juggling 2 Menit
Sit-Up 40 kali 2x 4. Dribbling Feinting 10 x Variasi ( 1
menit)
Plank 1 menit , Squad 30 kali 2x 5. Samba dan Cone Drill
Pendinginan Pendinginan
1. PNF 1. Statis

T
S
R
I

Nama Atlet : AREMA U-17

Cabang/Nomor : SEPAKBOLA
Prestasi : JUARA 1

Senin Selasa
Pemanasan : Pemanasan :
1. Statis 1. Jogging 10 menit
2. Dinamis 2. Samba
Latihan Inti : Latihan Inti :
1. Cross Country 1. Ladder Drill 1 menit 10x Variasi

2. ABC Run 2. Water Workout Training ( 30 Menit )

Pendinginan Pendinginan
1. PNF 1. Statis

T
S
R
I

Nama Atlet : AREMA U-17

Cabang/Nomor : SEPAKBOLA
Prestasi : JUARA 1

Senin Selasa
Pemanasan : Pemanasan :
1. Statis 1. Jogging 5x
2. Dinamis 2. Samba
Latihan Inti : Latihan Inti :
1. Marathon Aerobic 1. ABC Running Drill
2. Cone Drill Continues Activity 2. Ladder Drill

3. Pyramid System 3. Athletic Ability

4. Hurdles Drill
4. Set System

Pendinginan Pendinginan
1. PNF 1. Statis

T
S
R
I

Nama Atlet : AREMA U-17

Cabang/Nomor : SEPAKBOLA
Prestasi : JUARA 1

Senin Selasa
Pemanasan : Pemanasan :
1. Statis 1. Jogging 5x
2. Dinamis 2. Dinamis
Latihan Inti : Latihan Inti :
1. Slow Continues Run 12 menit 2x 1. Short Pass 3 menit 2x
2. Circuit Training 2. Long Pass 2 Menit 2x
Push-Up 30 kali 2x 3. Juggling 2 Menit
Sit-Up 40 kali 2x 4. Dribbling Feinting 10 x Variasi ( 1
menit)
Plank 1 menit , Squad 30 kali 2x 5. Samba dan Cone Drill
Pendinginan Pendinginan
1. PNF 1. Statis

T
S
R
I

Nama Atlet : AREMA U-17

Cabang/Nomor : SEPAKBOLA
Prestasi : JUARA 1

Senin Selasa
Pemanasan : Pemanasan :
1. Statis 1. Jogging 10 menit
2. Dinamis 2. Samba
Latihan Inti : Latihan Inti :
1. Cross Country 1. Ladder Drill 1 menit 10x Variasi

2. ABC Run 2. Water Workout Training ( 30 Menit )

Pendinginan Pendinginan
1. PNF 1. Statis

T
S
R
I

Nama Atlet : AREMA U-17

Cabang/Nomor : SEPAKBOLA
Prestasi : JUARA 1

Senin Selasa
Pemanasan : Pemanasan :
1. Statis 1. Jogging 5x
2. Dinamis 2. Samba
Latihan Inti : Latihan Inti :
1. Marathon Aerobic 1. ABC Running Drill
2. Cone Drill Continues Activity 2. Ladder Drill

3. Pyramid System 3. Athletic Ability

4. Hurdles Drill
4. Set System

Pendinginan Pendinginan
1. PNF 1. Statis

T
S
R
I
 Umur/umur latihan : 16
Sasaran : PIALA SOERATIN U-17
Periodesasi : TPU (mikro 2, meso 1)

Rabu Kamis Jum'at

Pemanasan : Pemanasan :
1. Jogging 5x 1. Statis
2. Samba 2. Dinamis
Latihan Inti : Latihan Inti :
1.Fartlek/ Speed Play 1. Short Pass 3 menit 2x
2. Ladder Drill 2. Long Pass 2 Menit 2x
3. Hurdles Drill 3. Shooting and Crossing Drill
4.Dribbling Feinting 10 x Variasi (
1 menit)
5. Skema Free Kick dan Corner
Pendinginan Pendinginan
1.Dinamis 1. Streching Aktif

Umur/umur latihan : 16
Sasaran : PIALA SOERATIN U-17
Periodesasi : TPU (mikro 3, meso 1)

Rabu Kamis Jum'at

Pemanasan : Pemanasan :
1. PNF 1. Jogging 5x
2. Dinamis 2. Dinamis
Latihan Inti : Latihan Inti :
1. Short Pass 3 menit 2x 1. Individual defend, 1vs1 2vs2
2. Transition (Def > Att&Att >
2. Long Pass 2 Menit 2x Def)
3. Juggling 2 Menit 3. Skema Attacking
4. Dribbling Feinting 10 x
4. Build Up
Variasi ( 1 menit)
5. Finishing ( Shooting dan
5. Heading Freekick)
Pendinginan Pendinginan
1. Statis 1. Statis
 Umur/umur latihan : 16
Sasaran : PIALA SOERATIN U-17
Periodesasi : TPU (mikro 4, meso 1)

Rabu Kamis Jum'at

Pemanasan : Pemanasan :
1. Jogging 5x 1. Statis
2. Dinamis 2. Dinamis
Latihan Inti : Latihan Inti :
1. ABC Running Drill 1. Circuit Training 5x30dtk
2. Ladder Drill 2. Ladder Drill
3. Dribbling Feinting 10 x 3. Shooting and Crossing Drill
Variasi ( 1 menit)
4. Passing Control
Shooting Drill 4. Build Up Attacking

5. Heading 5. Fartlek/Interval Training

Pendinginan Pendinginan
1. Statis 1. Statis

Umur/umur latihan : 16
Sasaran : PIALA SOERATIN U-17
Periodesasi : TPU (mikro 5, meso 2)

Rabu Kamis Jum'at

Pemanasan : Pemanasan :
1. Jogging 5x 1. Statis
2. Samba 2. Dinamis
Latihan Inti : Latihan Inti :
1.Fartlek/ Speed Play 1. Short Pass 3 menit 2x
2. Ladder Drill 2. Long Pass 2 Menit 2x
3. Hurdles Drill 3. Shooting and Crossing Drill
4.Dribbling Feinting 10 x Variasi (
1 menit)
5. Skema Free Kick dan Corner
Pendinginan Pendinginan
1.Dinamis 1. Streching Aktif
 Umur/umur latihan : 16
Sasaran : PIALA SOERATIN U-17
Periodesasi : TPU (mikro 6, meso 2)

Rabu Kamis Jum'at

Pemanasan : Pemanasan :
1. PNF 1. Jogging 5x
2. Dinamis 2. Dinamis
Latihan Inti : Latihan Inti :
1. Short Pass 3 menit 2x 1. Individual defend, 1vs1 2vs2
2. Transition (Def > Att&Att >
2. Long Pass 2 Menit 2x Def)
3. Juggling 2 Menit 3. Skema Attacking
4. Dribbling Feinting 10 x
4. Build Up
Variasi ( 1 menit)
5. Finishing ( Shooting dan
5. Heading Freekick)
Pendinginan Pendinginan
1. Statis 1. Statis

Umur/umur latihan : 16
Sasaran : PIALA SOERATIN U-17
Periodesasi : TPU (mikro 7, meso 2)

Rabu Kamis Jum'at

Pemanasan : Pemanasan :
1. Jogging 5x 1. Statis
2. Dinamis 2. Dinamis
Latihan Inti : Latihan Inti :
1. ABC Running Drill 1. Circuit Training 5x30dtk
2. Ladder Drill 2. Ladder Drill
3. Dribbling Feinting 10 x 3. Shooting and Crossing Drill
Variasi ( 1 menit)
4. Passing Control
Shooting Drill 4. Build Up Attacking

5. Heading 5. Fartlek/Interval Training

Pendinginan Pendinginan
 1. Statis 1. Statis

Umur/umur latihan : 16
Sasaran : PIALA SOERATIN U-17
Periodesasi : TPU (mikro 8, meso 2)

Rabu Kamis Jum'at

Pemanasan : Pemanasan :
1. Jogging 5x 1. Statis
2. Samba 2. Dinamis
Latihan Inti : Latihan Inti :
1.Fartlek/ Speed Play 1. Short Pass 3 menit 2x
2. Ladder Drill 2. Long Pass 2 Menit 2x
3. Hurdles Drill 3. Shooting and Crossing Drill
4.Dribbling Feinting 10 x Variasi (
1 menit)
5. Skema Free Kick dan Corner
Pendinginan Pendinginan
1.Dinamis 1. Streching Aktif

Umur/umur latihan : 16
Sasaran : PIALA SOERATIN U-17
Periodesasi : TPU (mikro 9, meso 3)

Rabu Kamis Jum'at

Pemanasan : Pemanasan :
1. PNF 1. Jogging 5x
2. Dinamis 2. Dinamis
Latihan Inti : Latihan Inti :
1. Short Pass 3 menit 2x 1. Individual defend, 1vs1 2vs2
2. Transition (Def > Att&Att >
2. Long Pass 2 Menit 2x Def)
3. Juggling 2 Menit 3. Skema Attacking
4. Dribbling Feinting 10 x
4. Build Up
Variasi ( 1 menit)
5. Finishing ( Shooting dan
5. Heading Freekick)
 Pendinginan Pendinginan
1. Statis 1. Statis

Umur/umur latihan : 16
Sasaran : PIALA SOERATIN U-17
Periodesasi : TPU (mikro 10, meso 3)

Rabu Kamis Jum'at

Pemanasan : Pemanasan :
1. Jogging 5x 1. Statis
2. Dinamis 2. Dinamis
Latihan Inti : Latihan Inti :
1. ABC Running Drill 1. Circuit Training 5x30dtk
2. Ladder Drill 2. Ladder Drill
3. Dribbling Feinting 10 x 3. Shooting and Crossing Drill
Variasi ( 1 menit)
4. Passing Control
Shooting Drill 4. Build Up Attacking

5. Heading 5. Fartlek/Interval Training

Pendinginan Pendinginan
1. Statis 1. Statis

Umur/umur latihan : 16
Sasaran : PIALA SOERATIN U-17
Periodesasi : TPU (mikro 11, meso 3)

Rabu Kamis Jum'at

Pemanasan : Pemanasan :
1. Jogging 5x 1. Statis
2. Samba 2. Dinamis
Latihan Inti : Latihan Inti :
1.Fartlek/ Speed Play 1. Short Pass 3 menit 2x
2. Ladder Drill 2. Long Pass 2 Menit 2x
3. Hurdles Drill 3. Shooting and Crossing Drill
 4.Dribbling Feinting 10 x Variasi (
1 menit)
5. Skema Free Kick dan Corner
Pendinginan Pendinginan
1.Dinamis 1. Streching Aktif

Umur/umur latihan : 16
Sasaran : PIALA SOERATIN U-17
Periodesasi : TPU (mikro 12, meso 3)

Rabu Kamis Jum'at

Pemanasan : Pemanasan :
1. PNF 1. Jogging 5x
2. Dinamis 2. Dinamis
Latihan Inti : Latihan Inti :
1. Short Pass 3 menit 2x 1. Individual defend, 1vs1 2vs2
2. Transition (Def > Att&Att >
2. Long Pass 2 Menit 2x Def)
3. Juggling 2 Menit 3. Skema Attacking
4. Dribbling Feinting 10 x
4. Build Up
Variasi ( 1 menit)
5. Finishing ( Shooting dan
5. Heading Freekick)
Pendinginan Pendinginan
1. Statis 1. Statis

Umur/umur latihan : 16
Sasaran : PIALA SOERATIN U-17
Periodesasi : TPU (mikro 13, meso 3)

Rabu Kamis Jum'at

Pemanasan : Pemanasan :
1. Jogging 5x 1. Statis
2. Dinamis 2. Dinamis
Latihan Inti : Latihan Inti :
1. ABC Running Drill 1. Circuit Training 5x30dtk
 2. Ladder Drill 2. Ladder Drill
3. Dribbling Feinting 10 x 3. Shooting and Crossing Drill
Variasi ( 1 menit)
4. Passing Control
Shooting Drill 4. Build Up Attacking

5. Heading 5. Fartlek/Interval Training

Pendinginan Pendinginan
1. Statis 1. Statis

Umur/umur latihan : 16
Sasaran : PIALA SOERATIN U-17
Periodesasi : TPU (mikro 14, meso 4)

Rabu Kamis Jum'at

Pemanasan : Pemanasan :
1. Jogging 5x 1. Statis
2. Samba 2. Dinamis
Latihan Inti : Latihan Inti :
1.Fartlek/ Speed Play 1. Short Pass 3 menit 2x
2. Ladder Drill 2. Long Pass 2 Menit 2x
3. Hurdles Drill 3. Shooting and Crossing Drill
4.Dribbling Feinting 10 x Variasi (
1 menit)
5. Skema Free Kick dan Corner
Pendinginan Pendinginan
1.Dinamis 1. Streching Aktif

Umur/umur latihan : 16
Sasaran : PIALA SOERATIN U-17
Periodesasi : TPU (mikro 15, meso 4)

Rabu Kamis Jum'at

Pemanasan : Pemanasan :
1. PNF 1. Jogging 5x
2. Dinamis 2. Dinamis
Latihan Inti : Latihan Inti :
 1. Short Pass 3 menit 2x 1. Individual defend, 1vs1 2vs2
2. Transition (Def > Att&Att >
2. Long Pass 2 Menit 2x Def)
3. Juggling 2 Menit 3. Skema Attacking
4. Dribbling Feinting 10 x
4. Build Up
Variasi ( 1 menit)
5. Finishing ( Shooting dan
5. Heading Freekick)
Pendinginan Pendinginan
1. Statis 1. Statis

Umur/umur latihan : 16
Sasaran : PIALA SOERATIN U-17
Periodesasi : TPU (mikro 15, meso 4)

Rabu Kamis Jum'at

Pemanasan : Pemanasan :
1. Jogging 5x 1. Statis
2. Dinamis 2. Dinamis
Latihan Inti : Latihan Inti :
1. ABC Running Drill 1. Circuit Training 5x30dtk
2. Ladder Drill 2. Ladder Drill
3. Dribbling Feinting 10 x 3. Shooting and Crossing Drill
Variasi ( 1 menit)
4. Passing Control
Shooting Drill 4. Build Up Attacking

5. Heading 5. Fartlek/Interval Training

Pendinginan Pendinginan
1. Statis 1. Statis
N U-17
o 1)

Sabtu

N U-17
o 1)

Sabtu
Pemanasan :
1. Samba
2. Dinamis dan Statis
Latihan Inti :
1. Internal Games 11 vs 11

Pendinginan
1. Streching Aktif
N U-17
o 1)

Sabtu Minggu
Pemanasan : Pemanasan :
1. Samba 1. Samba
2. Jogging 5x 2. Dinamis dan Statis
Latihan Inti : Latihan Inti :
1. Individual defend, 1vs1 2vs2 1. UJI COBA
2. Transition (Def > Att&Att > Def)
3. Skema Attacking

4. Build Up

5. Finishing ( Shooting dan Freekick)

Pendinginan Pendinginan
1. Streching Aktif 1. Streching Aktif

N U-17
o 2)

Sabtu
N U-17
o 2)

Sabtu
Pemanasan :
1. Samba
2. Dinamis dan Statis
Latihan Inti :
1. Internal Games 11 vs 11

Pendinginan
1. Streching Aktif

N U-17
o 2)

Sabtu Minggu
Pemanasan : Pemanasan :
1. Samba 1. Samba
2. Jogging 5x 2. Dinamis dan Statis
Latihan Inti : Latihan Inti :
1. Individual defend, 1vs1 2vs2 1. UJI COBA
2. Transition (Def > Att&Att > Def)
3. Skema Attacking

4. Build Up

5. Finishing ( Shooting dan Freekick)

Pendinginan Pendinginan
 1. Streching Aktif 1. Streching Aktif

N U-17
o 2)

Sabtu

N U-17
o 3)

Sabtu
Pemanasan :
1. Samba
2. Dinamis dan Statis
Latihan Inti :
1. Internal Games 11 vs 11
 Pendinginan
1. Streching Aktif

N U-17
so 3)

Sabtu Minggu
Pemanasan : Pemanasan :
1. Samba 1. Samba
2. Jogging 5x 2. Dinamis dan Statis
Latihan Inti : Latihan Inti :
1. Individual defend, 1vs1 2vs2 1. UJI COBA
2. Transition (Def > Att&Att > Def)
3. Skema Attacking

4. Build Up

5. Finishing ( Shooting dan Freekick)

Pendinginan Pendinginan
1. Streching Aktif 1. Streching Aktif

N U-17
so 3)

Sabtu
N U-17
so 3)

Sabtu
Pemanasan :
1. Samba
2. Dinamis dan Statis
Latihan Inti :
1. Internal Games 11 vs 11

Pendinginan
1. Streching Aktif

N U-17
so 3)

Sabtu Minggu
Pemanasan : Pemanasan :
1. Samba 1. Samba
2. Jogging 5x 2. Dinamis dan Statis
Latihan Inti : Latihan Inti :
1. Individual defend, 1vs1 2vs2 1. UJI COBA
 2. Transition (Def > Att&Att > Def)
3. Skema Attacking

4. Build Up

5. Finishing ( Shooting dan Freekick)

Pendinginan Pendinginan
1. Streching Aktif 1. Streching Aktif

N U-17
so 4)

Sabtu

N U-17
so 4)

Sabtu
Pemanasan :
1. Samba
2. Dinamis dan Statis
Latihan Inti :
 1. Internal Games 11 vs 11

Pendinginan
1. Streching Aktif

N U-17
so 4)

Sabtu Minggu
Pemanasan : Pemanasan :
1. Samba 1. Samba
2. Jogging 5x 2. Dinamis dan Statis
Latihan Inti : Latihan Inti :
1. Individual defend, 1vs1 2vs2 1. UJI COBA
2. Transition (Def > Att&Att > Def)
3. Skema Attacking

4. Build Up

5. Finishing ( Shooting dan Freekick)

Pendinginan Pendinginan
1. Streching Aktif 1. Streching Aktif
Nama : Didan Paulista Tahun mulai latihan : 2017
Jenis Kelamin : Laki-laki Berat badan : 55 kg
Tempat,Tanggal Lahir : Tulungagung. 21/01/2006 Tinggi badan : 165 cm
Cabor/Nomor : Sepak Bola Tanggal tes : 12 Maret 2022

Tes I
No Jenis Tes(komponen yang diukur)
Hasil
1 indeks masa tubuh (19-25) 20,2
2 whole body reaction kecepatan reaksi (kaki) 0,30 sec
3 kelentukan (Sit and Reach) 8,9 cm
4 keseimbangan dinamis (Bass Test) 9 kali
5 power otot tungkai kanan (leg dynamometer) 6,28 m
6 power otot tungkai kiri (leg dynamometer) 5,86 m
7 kekuatan otot punggung (Back Dynamometer) 54,5 kg
8 kekuatan otot kaki ( Vertical Jump ) 43,5 kg
9 kekuatan otos perut (Sit Up) 22 kali
10 kekuatan otot lengan (Push Up) 22 kali
11 kelincahan (Side Step Test) 0,28 Sec
12 Vo2Max (Beep Test) 42,5 m/kg/mt
PERFORMANCE
g
cm
aret 2022

Tes I
Bencmark Presentase Kategori
25 81% Ideal
0.3 100% Baik Sekali
9 99% Baik Sekali
9 100% Baik Sekali
6.5 m 97% Baik Sekali
6m 98% Baik Sekali
60 kg 91% Cukup
45 kg 97% Cukup
30 73% Cukup
30 73% Cukup
0.25 89% Baik
49,5 86% Baik
90% Baik Sekali