SPORTS: BADMINTON

SK SUNGAI BAGIAN, TATAU, SARAWAK

COACH : DESMOND STEVEE ANAK JILIN
PELAN LATIHAN TAHUN 2023
ATHLETE'S NAME TRAINING OBJECTIVES
PERFORMANCE TESTS/STANDARDS PHYSICAL PREPARATIONS TECHNICAL PREPARATIONS TACTICAL PREPARATIONS PSYCHOLOGY PREP.
KATEGORI 12 TAHUN KE BAWAH 1. KEJOHANAN BADMINTON MSSD TATAU 1. FITNESS TEST (BLEEP TEST) 1. IMPROVE POWER 1. SERVICE TECHNIQUE 1. VARIETY OF TEAM 1. GOAL SETTING
6 ATLET BAWAH 18 TAHUN (6 ATHELETE) 2. SPECIFIC SKILL TEST (SERVICE) 2. IMPROVE MOVEMENT & REACTION 2. SERVICE PATTERN ATTACKS & DEFENDS 2. IMPROVE MENTAL
3. VERTICAL JUMP TEST TIME 3. FOOTWORK 2. INCREASING THE VARIETIES CONCENTRATION
2. KEJOHANAN BADMINTON MSSB BINTULU 4. SPECIFIC SKILL TEST (SMASH) 3. DEVELOP REACTION TIME 4. DEFEND SYSTEMS OF SERVE TYPES 3. IMAGERY
(6 ATHLETE) 4. IMPROVE ENDURANCE & STRENGTH 5. ATTACKING SYSTEMS 3. SMASH DRILL (ATTACK) 4. RELAXATION
5. REFINE COORDINATION 6. COURT CONTROL 4. IMPROVING THE ACCURACY
6. IMPROVE AGILITY 7. BODY POSITION OF SHOTS
7. RECOVERY
MONTHS JANUARY FEBRUARY MARCH APRIL MAY JUNE JULY AUGUST SEPTEMBER OCTOBER NOVEMBER DECEMBER
MONDAY 2 9 16 23 30 6 13 20 27 6 13 20 27 3 10 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
TUESDAY 3 10 17 24 31 7 14 21 28 7 14 21 28 4 11 18 25 2 9 16 23 30 6 13 20 27 4 11 18 25 1 8 15 22 29 5 12 19 26 3 10 17 24 31 7 14 21 28 5 12 19 26
WEDNESDAY 4 11 18 25 1 8 15 22 1 8 15 22 29 5 12 19 26 3 10 17 24 31 7 14 21 28 5 12 19 26 2 9 16 23 30 6 13 20 27 4 11 18 25 1 8 15 22 29 6 13 20 27
DATES
THURSDAY 5 12 19 26 2 9 16 23 2 9 16 23 30 6 13 20 27 4 11 18 25 1 8 15 22 29 6 13 20 27 3 10 17 24 31 7 14 21 28 5 12 19 26 2 9 16 23 30 7 14 21 28
FRIDAY 6 13 20 27 3 10 17 24 3 10 17 24 31 7 14 21 28 5 12 19 26 2 9 16 23 30 7 14 21 28 4 11 18 25 1 8 15 22 29 6 13 20 27 3 10 17 24 1 8 15 22 29

KEJOHANAN BADMINTON MSSB BINTULU 2023

KEJOHANAN BADMINTON MSSD TATAU 2023
SATURDAY 7 14 21 28 4 11 18 25 4 11 18 25 1 8 15 22 29 6 13 20 27 3 10 17 24 1 8 15 22 29 5 12 19 26 2 9 16 23 30 7 14 21 28 4 11 18 25 2 9 16 23 30
SUNDAY 1 8 15 22 29 5 12 19 26 5 12 19 26 2 9 16 23 30 7 14 21 28 4 11 18 25 2 9 16 23 30 6 13 20 27 3 10 17 24 8 15 22 29 5 12 19 26 3 10 17 24 31
DOMESTICS X X
INTERNATIONAL
CALENDAR OF COMPETITIONS

C CONFIRM/EXPECT C C
MEETS/LOCATION

PREPARATION PHASE COMPETITION PHASE T PREPARATION PHASE COMPETITION PHASE TRANSITION

TRAINING PHASE
General Preparationm Specific Preparation PC C T SPP PC C TRANSITION
MACRO-CYCLES 1 2
MESO-CYCLES 1 2 3 4 5 6 7 1 2 3 4 5
PERIODIZATION

MICRO-CYCLES 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 51 52
CARDIOVASCULAR GEN.ERAL ENDURANCE SPECIAL ENDURANCE DEV SPECIFIC ENDURANCE MAINTAIN RCY SPECIAL ENDURANCE DEV SPECIFIC ENDURANCE MAINTAIN RECOVERY

STRENGTH GENERAL STRENGTH DEV. STRENGHT ENDURANCE DEVELOPE MAX STRENGTH EXPLOSIVE POWER MAINTAIN RCY DEVELOPE MAX STRENGTH EXPLOSIVE POWER MAINTAIN RECOVERY

SPEED GENERAL SPEED DEV. SPEED ENDURANCE DEVELOPE SPECIFIC SPEED / FOOTWORK ENHANCE SAQ MAINTAIN RCY DEVELOP SPECIFIC SPEED INCRESS SAQ MAINTAIN RECOVERY

TECHNICAL BASIC SKILL INTRO ADVANCE SKILLS CONSOLIDATE BASIC & ADVANCE SKILL RCY DEVELOPE ADV SKILLS CONSOLIDATE BASIC & ADVANCE SKILL PERFECTION RECOVERY

TACTICAL INTRODUCTION TEAM TACTICAL TACTICAL SIMULATION PRE EVENT TACT RCY TACTICAL SIMULATION PRE EVENT TACTICAL RECOVERY

PSYCHOLOGICAL GOAL SETTING SIMULATION, TEAM COHESION MENTAL REH RCY SIMULATION, TEAM COHESION MENTAL REHEASAL RECOVERY

ENERGY SYSTEM 1 AEROBIC : 1 ANAEROBIC 1 AEROBIC : 2 ANAEROBIC 1 AEROBIC : 3 ANAEROBIC RCY 1 AEROBIC : 2 ANAEROBIC 1 AEROBIC :3 ANAEROBIC (ATP-CP/LACTATE) RECOVERY

COMPETITION RATING 3 4
OTHERS IMPORTANT

PEAKING INDEX 1 1
FACTORS

TESTING DATES
CAMP/SEMI-CAMP
MAJOR TRAINING PERIODS

SCHOOL HOLIDAY 1, 20- 18/2- 19/4- 27/5 - 5/6/2 28/6-2/7/23 26/8-3/9/23 16/9, 28/9/23 12-14/11/23 16-31/12/23

PEAKING 100% 10% 10% 10%

20% 20% 20%
VOLUME 90% 20% 20%
20%
INTENSITY 80%
TRAINING FACTORS

20% 20% 20%

70% 20% 20%
20%
60%
20% 20%
50% 30%
PHYSICAL 40%
60%
TECHNICAL 30% 50% 50% 50%
40% 40%
TACTICAL 20% 30% 30%
PSYCHOLOGICAL 10% 10% 10%