TRAINING MORNING SESSION EVENING SESSION

FITNESS -DRILL -DRILL

ROPE (1 – 2 MINUTES) EXCLUDE CIRCUIT
PUSH UP CIRCLE PUSH UP CIRCLE
CIRCLE HAND DORSE CIRCLE HAND DORSE
-CIRCUIT -CORE STABILITY (ALL )
FOCUS ON LEG,HAND &
ABDOMEN
-CORE STABILITY – DOUBLE
HAND,SINGLE HAND, BRIDGE-
UPPER AND LOWER,SIDE
BRIDGE ( 1 MINUTE)
JAVELIN DRILL -JAVELIN DRILL -JAVELIN DRILL
-RELAXED 25 METRE RUN X 5 - RELAXED 25 METRE RUN X 5
-RELAXED 25 METRE STRIDE X 5 - RELAXED 25 METRE STRIDE X 5
-RELAXED 25 METRE FOOT -RELAXED 25 METRE FOOT
WORK X 5 WORK X 5
WEIGHT TRAINING -DUMBELL BENCH PRESS
-RUBBER BAND / MEDICINE
BALL
-FOCUS ON HAND
Rancangan Latihan Rejam Lembing 4/9/2023-9/9/2023

DAY 1 4/9/2023
DAY 2 5/9/2023

TRAINING MORNING SESSION EVENING SESSION

WARMING UP REGULAR BASIS -DRILL -DRILL
-CORE STABILITY -CORE STABILITY
PLYOMETRIC -SOFTBALL -SOFTBALL
-TARGET -TARGET
-TOWEL -TOWEL
MEDICINE BALL -HALF THROW -HALF THROW
-LOWER THROW -LOWER THROW
-SIDE MEDICINE BALL -SIDE MEDICINE BALL
-CROSS MEDICINE BALL -CROSS MEDICINE BALL
JAVELIN DRILL -JAVELIN DRILL -JAVELIN DRILL
-RELAXED 25 METRE RUN X 5 -RELAXED 25 METRE RUN X 5
-RELAXED 25 METRE STRIDE X 5 -RELAXED 25 METRE STRIDE X 5
-RELAXED 25 METRE FOOT -RELAXED 25 METRE FOOT
WORK X 5 WORK X 5
DAY 3 6/9/2023

TRAINING MORNING SESSION EVENING SESSION

WARMING UP REGULAR BASIS -DRILL
ROPE (1 – 2 MINUTES)
PUSH UP CIRCLE
CIRCLE HAND DORSE
-CIRCUIT
FOCUS ON LEG,HAND &
ABDOMEN
-CORE STABILITY – DOUBLE
HAND,SINGLE HAND, BRIDGE-
UPPER AND LOWER,SIDE
BRIDGE
JAVELIN DRILL -JAVELIN DRILL
-RELAXED 25 METRE RUN X 5
-RELAXED 25 METRE STRIDE X 5
-RELAXED 25 METRE FOOT
WORK X 5
-DRILL
EXCLUDE CIRCUIT
PUSH UP CIRCLE
CIRCLE HAND DORSE
-CORE STABILITY (ALL )
-JAVELIN DRILL
-RELAXED 25 METRE RUN X 5
-RELAXED 25 METRE STRIDE X 5
-RELAXED 25 METRE FOOT
WORK X 5

FULL THROWING -RUNS X 5 -RUNS X 5

40-50% power -STRIDE X 5 -STRIDE X 5
-CROSSOVER X 5 -CROSSOVER X 5
CHECKING CHECKING
-ENSURE SMOOTH RUNS,STRIDE -ENSURE SMOOTH RUNS,STRIDE
& CROSSOVER & CROSSOVER
Day 4 7/9/2023

TRAINING MORNING SESSION EVENING SESSION

WARMING UP REGULAR BASIS -DRILL
ROPE (1 – 2 MINUTES)
PUSH UP CIRCLE
CIRCLE HAND DORSE
-CIRCUIT
FOCUS ON LEG,HAND &
ABDOMEN
-CORE STABILITY – DOUBLE
HAND,SINGLE HAND, BRIDGE-
UPPER AND LOWER,SIDE
BRIDGE
JAVELIN DRILL -JAVELIN DRILL
-RELAXED 25 METRE RUN X 5
-RELAXED 25 METRE STRIDE X 5
-RELAXED 25 METRE FOOT
WORK X 5
-DRILL
EXCLUDE CIRCUIT
PUSH UP CIRCLE
CIRCLE HAND DORSE
-CORE STABILITY (ALL )
-JAVELIN DRILL
-RELAXED 25 METRE RUN X 5
-RELAXED 25 METRE STRIDE X 5
-RELAXED 25 METRE FOOT
WORK X 5

FULL THROWING -RUNS X 5 -RUNS X 5

60-70% power -STRIDE X 5 -STRIDE X 5
-CROSSOVER X 5 -CROSSOVER X 5
CHECKING CHECKING
-ENSURE SMOOTH RUNS,STRIDE -ENSURE SMOOTH RUNS,STRIDE
& CROSSOVER & CROSSOVER
Day 5 8/9/2023

TRAINING MORNING SESSION EVENING SESSION

WARMING UP REGULAR BASIS -DRILL
ROPE (1 – 2 MINUTES)
PUSH UP CIRCLE
CIRCLE HAND DORSE
-CIRCUIT
FOCUS ON LEG,HAND &
ABDOMEN
-CORE STABILITY – DOUBLE
HAND,SINGLE HAND, BRIDGE-
UPPER AND LOWER,SIDE
BRIDGE
JAVELIN DRILL -JAVELIN DRILL
-RELAXED 25 METRE RUN X 5
-RELAXED 25 METRE STRIDE X 5
-RELAXED 25 METRE FOOT
WORK X 5
-DRILL
EXCLUDE CIRCUIT
PUSH UP CIRCLE
CIRCLE HAND DORSE
-CORE STABILITY (ALL )
-JAVELIN DRILL
-RELAXED 25 METRE RUN X 5
-RELAXED 25 METRE STRIDE X 5
-RELAXED 25 METRE FOOT
WORK X 5

FULL THROWING -RUNS X 5 -RUNS X 5

100% power -STRIDE X 5 -STRIDE X 5
-CROSSOVER X 5 -CROSSOVER X 5
CHECKING CHECKING
-ENSURE SMOOTH RUNS,STRIDE -ENSURE SMOOTH RUNS,STRIDE
& CROSSSTEPS & CROSSTEPS
POINT CHECKING POINT CHECKING
 TRAINING MORNING SESSION EVENING SESSION
WARMING UP REGULAR Basic Warm up Active Rest
BASIS Rehab Session
JAVELIN DRILL Run up
Stride
FULL THROWING 3-5 Steps Throw
60-70% power
Day 6 9/9/2023