Professional Documents
Culture Documents
Futsal Basic Trainning
Futsal Basic Trainning
Futsal Basic Trainning
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1) running 60 saat (slow jog)
2) high kneel 10 saat 3 set (lutut tinggi)
3) heel flicks 10 saat 3 set (tumit ke ponggong)
4) Closing the hip 10 kali 3 set (lutut membuka ke tepi) minit ke 2
5) forward and backward run 5 langkah 6 set (minit ke 3.19)
6) Lateral hops 6 set (4.46 lompat kaki kiri dan kanan)
7) Aquat to calf raise 10 kali (5.58 squat dan berdiri jengkek)
8) Plant & cut 6 set (7.09 run 45 darjah kedepan)
9) Sprint 5 kali (8.09)
10) Passing & Shooting (8.27)