PROGRAM LATIHAN BOLA TAMPAR L12 (2023)

PROGRAM LATIHAN
BOLA TAMPAR BAWAH 12 TAHUN
(L)
MSSPk 2023
 PROGRAM LATIHAN BOLA TAMPAR L12 (2023)

BI TARIKH JAM PROGRAM MASA

L
 Taklimat
 Warm up
o Larian 10 pusingan
o Slow jog half court (swinging arm
forward)
o Slow jog half court (swinging arm
backward)
o Slow jog with high knee
o Slow jog with butt kick
o Grapevine
o Lunges
o Tip toes running
Sesi pagi
1 o Skip
o Lateral jump
o Squat jump forward
o Run, jump & spike
 Warm up with ball
 Digging
 Setting
 Servis
 Spiking
 Games situation (evaluate player)
 Cooling down
 Rumusan

2 Sesi petang  Taklimat 10 minit

 Warm up
 Warm up with ball
 Digging
 Setting
 Set & spike
 Drill for center spike
o Blocking P3 position
o Fast, B-quick &medium ball
 Drill for open spike
o Block P4
o Spike Open ball
o Medium ball from P4 position
(tandom)
o Pipe Attack (middle court)
o Rainbow/shoot
 Drill for sub spike
o Blocking P2
o Spike P2
o Tandom (from P2 position)
o Backline (P1 position)

 Drill for setter

o Open ball
o Rainbow/shoot
o Pipe Attack
o Medium
 PROGRAM LATIHAN BOLA TAMPAR L12 (2023)

o Tandom
o Fast
o B-qucik
o Sub spiking
o Backline
 Games situation (evaluate player)
 Cooling down
 Rumusan

 Taklimat
 Warm up
o Larian 5 pusingan
o Slow jog half court (swinging arm
forward)
o Slow jog half court (swinging arm
backward)
o Slow jog with high knee
o Slow jog with butt kick
o Grapevine
o Lunges
o Tip toes running
o Skip
o Lateral jump
o Squat jump forward
o Run, jump & spike
3 Sesi pagi  Drill for basic skills movement
o Forward & backward run touching
the lines
o Side step run touching the lines
(right)
o Side step run touching the lines
(left)
o Forward movement and dig
o lateral movement (left-right) and
dig
 Warm up with ball
 Digging
 Setting
 Servis
 Spiking
 Games situation (evaluate player)
 Cooling down
 Rumusan

4 Sesi petang  Diving

 Complex training
o Receiving
o Attacking
o Blocking
o Spike-cover position
o Block-cover position
 Games situation
 Cooling down
 PROGRAM LATIHAN BOLA TAMPAR L12 (2023)

 Rumusan

5 Sesi pagi  Taklimat

 Warm up
o Larian 5 pusingan
o Slow jog half court (swinging arm
forward)
o Slow jog half court (swinging arm
backward)
o Slow jog with high knee
o Slow jog with butt kick
o Grapevine
o Lunges
o Tip toes running
o Skip
o Lateral jump
o Squat jump forward
o Run, jump & spike
 Drill for basic skills movement
o Forward & backward run touching
the lines
o Side step run touching the lines
(right)
o Side step run touching the lines
(left)
o Forward movement and dig
o lateral movement (left-right) and
dig
 Drill for footwork and rolling dive
o Run to 3 meter line and forward
rolling
o Run to 3 meter line, forward
rolling, get up, run and forward
rolling again
o Run to 3 meter line and side rolling
(left-right)
o Run to 3 meter line, side rolling,
get up, run and side rolling again
(left-right)

 Warm up with ball

 Digging
o With partner
o 3 by 3 over net
 Setting
o With partner
o 3 by 3 over net
 Servis
o Servis to the marking positions
 Spiking
o Free spiking
 PROGRAM LATIHAN BOLA TAMPAR L12 (2023)

o Spike to the marking positons

 Complex training
o Receiving
o Attacking
o Blocking
o Spike-cover position
o Block-cover position
 Games situation
 Cooling down
 Rumusan

 Warm up with ball

 Digging
 Setting
 Servis
 Spiking
 Friendly match
6 Sesi petang o Evaluation of players 1st ball
o Evaluation of player’s defense
o Evaluation of player’s attacking
o Evaluation of court control
o Evaluation of player’s combination
 Cooling down
 Rumusan

7 Sesi pagi
 Taklimat
 Warm up
o Larian 5 pusingan
o Slow jog half court (swinging arm
forward)
o Slow jog half court (swinging arm
backward)
o Slow jog with high knee
o Slow jog with butt kick
o Grapevine
o Lunges
o Tip toes running
o Skip
o Lateral jump
o Squat jump forward
o Run, jump & spike

 Partner stretching (relieve stretching from head

to toe)
 Drill for basic skills movement
o Forward & backward run touching
the lines
o Side step run touching the lines
(right)
o Side step run touching the lines
(left)
o Forward movement and dig
 PROGRAM LATIHAN BOLA TAMPAR L12 (2023)

o lateral movement (left-right) and

dig
 Drill for footwork and rolling dive
o Run to 3 meter line and forward
rolling
o Run to 3 meter line, forward
rolling, get up, run and forward
rolling again
o Run to 3 meter line and side rolling
(left-right)
o Run to 3 meter line, side rolling,
get up, run and side rolling again
(left-right)
 Warm up with ball
 Digging
 Setting
 Drill for agility
o Run from attacking line (open
spiker position), touch the ball at
the setter(middle) and run towards
the ball at back court area for 1st
ball.
 Drill for 1st ball (opponent spiking situation)
o Receive spin ball from center (6
positions)
 Complex training
o Receiving
o Attacking
o Blocking
o Spike-cover position
o Block-cover position
 Games situation
 Cooling down
 Rumusan

 Warm up with ball

 Digging
 Setting
 Servis
 Spiking
 Friendly match
8 Sesi petang o Evaluation of players 1st ball
o Evaluation of player’s defense
o Evaluation of player’s attacking
o Evaluation of court control
o Evaluation of player’s combination
 Cooling down
 Rumusan
PROGRAM LATIHAN BOLA TAMPAR L12 (2023)
 PROGRAM LATIHAN BOLA TAMPAR L12 (2023)

BI CATATAN
L NAMA PEMAIN SEKOLAH SERVI 1st ATTACKI COVERI
COURT
CONTR
S BALL NG NG
OL
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
SENARAI NAMA PEMAIN PEMILIHAN MSSM 2023