PERIODIZATION

TRAINING PHASE
MESOCYCLES
MACROCYCLES
MICROCYCLES
STRENGTH
ENDURANCE
SPEED
SKILL ACQUISITION
PSYCHOLOGICAL

GPP 1
1
1

GENERAL STRENGTH
GENERAL ENDURANCE

GENERAL SPEED

BASIC SKILLS

GOAL SE

SPECIAL PHYSICAL PREPARATION

2
MACRO 1
5

10

11

12

13

INTERMUSCULAR COORDINATION

EVENT SPECIFIC ENDURANCE

DEVELOP MAXIMUM SPEED
ADVANCE SKILL
GOAL SETTING

PRE COMPETITION
3

COMPETITION
4

MACRO 1
14

15

16
17
POWER

18

19

20

21

22
MAINTAIN IMC & POWER

MAINTAIN

FIC ENDURANCE
MAXIMUM SPEED

CE SKILL

MAINTAIN MAX SPEED

PERFECTION
STIMULATE COMPETITION STRATEGY

COMPETITION
4
23

TRANSITION
5
24

25

26

27

28

MAINTAIN IMC & POWER

MAINTAIN

T
T
T
T

MAINTAIN MAX SPEED

PERFECTION

29

30

31

GENERAL PHYSICAL PREPARATION 2

6
32

33

34

35

36

37

38

39

MACRO 2
40
GENERAL STRENGTH
GENERAL ENDURANCE
GENERAL SPEED
BASIC SKILLS
GOAL SETTING

RAL PHYSICAL PREPARATION 2 (GPP2)

8
MACRO 2
41
42
GENERAL STRENGTH
GENERAL ENDURANCE
GENERAL SPEED
BASIC SKILLS
GOAL SETTING

43

44

9
45

46

47

48

49

9
50

51

52

EVENT
:

TRAINING OBJECTIVES
PHYSICAL PREPARATIONS
TECHNICAL PREPARATIONS

ATHLETE'S NAME

PERFORMANCE
1. Memperbaiki pencapaian

TESTS/STANDARDS
1. Ujian Kecergasan

2. Layak ke peringkat negeri

PERIODIZATION

JANUARY
5 12 19 26
11 18 25 1

MONTHS
MONDAY
SUNDAY
DOMESTICS
INTERNATIONAL
CONFIRM/EXPECT

FEBRUARY
2 9 16 23
8 15 22 1
X

2
8

MARCH
APRIL
MAY
9 16 23 30 6 13 20 27 4 11 18 25
15 22 29 5 12 19 16 3 10 17 24 31
X
X

1
7

TACTICAL PREPARATIONS
1. Strategi Bertahan
2. Startegi Menyerang

1. Meningkatkan Kemahiran Lontaran

2. Meningkatkan Kemahiran Menjaring
3. Meningkatkan kemahiran menghadang
4. Meningkatkan kemahiran penalti

JUN
JULY
8 15 22 29 6 13 20 27
14 21 28 5 12 19 26 2

3
9

AUGUST
SEPTEMBER
OCTOBER
10 17 24 31 7 14 21 28 5 12 19 26
16 23 30 6 13 20 27 4 11 18 25 1

PSYCHOLOGY PREP.
1. Matlamat pasukan
2. Kekuatan Mental

NOVEMBER
DECEMBER
2 9 16 23 30 7 14 21 28
8 15 22 29 6 13 20 27 3

X
C

RAMADHAN AL- MUBARAK

HARI RAYA PUASA

PERTANDINGAN PERINGKAT DAERAH

PERTANDINGAN PERINGKAT ZON

MEETS/LOCATION

CALENDAR OF COMPETITIONS

DATES

1. Meningkatkan kelajuan
2. Meningkatkan kelajuan daya tahan
3. Meningkatkan Kuasa
4. Meningkatkan kekuatan daya tahan
5. Meningkatkan kelenturan

PERTANDINGAN PERINGKAT NEGERI

COACH

ANNUAL TRAINING PLAN BOLA BALING

: BOLA BALING

GPP 1
PRE COMPETITION
COMPETITION
TRANSITION
GENERAL PHYSICAL PREPARATION 2 (GPP2)
TRAINING PHASE
SPECIAL PHYSICAL PREPARATION
1
2
3
4
5
6
8
9
MACROCYCLES
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 51 52
MICROCYCLES
Kekalkan prestasi
KUASA
GENERAL STRENGTH
T
KEKUATAN
INTERMUSCULAR COORDINATION
STRENGTH
Kekalkan prestasi
T
GENERAL ENDURANCE
DAYA TAHAN OTOT
ENDURANCE
Daya tahan kardiovaskular & Kelajuan
MEMBINA KELAJUAN MAKSIMUM
KELAJUAN MAKSIMUM
T
GENERAL SPEED
KELAJUAN
Kekalkan prestasi
SPEED
KEMAHIRAN TINGGI
Tinggi
T
BASIC SKILLS
KEMAHIRAN ASAS
SKILL ACQUISITION
PENETAPAN
SASARAN
SIMULASI
STRATEGI
DALAM
PERTANDINGAN
T
GOAL SETTING
PSYCHOLOGICAL
2
4
5
4
COMPETITION RATING
4
2
1
2
PEAKING INDEX
TESTING DATES
MEDICAL CONTROL DATES
CAMP/SEMI-CAMP

TRAINING FACTORS

MAJOR TRAINING PERIODS

PEAKING
100% 10%
VOLUME
INTENSITY

PHYSICAL
TECHNICAL
TACTICAL
PSYCHOLOGICAL

COMPETITION RATING

10%

90% 10%
80%

10%

70%
60%

30%

50%
40%
30%
20%

20%

30%

10%

20%

10%

10%

10%

10%

10%

10%

20%

10%

30%

30%
60%

50%

60%
40%

50%

30%

10%

1- LOW

20%

30%

2- LOW TO MODERATE

3- MODERATE

4- MODERATE TO HIGH

5- HIGH

PEAKING INDEX

4- LOW 3- MEDIUM

2- HIGH

1- VERY HIGH

60%

Day

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday
Sunday

Preparation Phase

Javelin Drills
Weight Training
Core Stability work
Hill runs
Plyometrics - Bounding
Medicine ball work
Core Stability work
Javelin Drills
Weight Training
Core Stability work
8 x 100m strides
Rest
Plyometrics - Bounding
Medicine ball work
Core Stability work
Javelin Drills
Weight Training
Core Stability work
8 x 100m strides
Rest

Pre-competition phase

Full Javelin Throws

Javelin Drills
Complex Training
Core Stability work
Medicine ball work
Core Stability work
8 x 30m sprints
Full Javelin Throws
Javelin Drills
Complex Training
Core Stability work
Medicine ball work
Core Stability work
8 x 50m sprints
Full Javelin Throws
Javelin Drills
Complex Training
Core Stability work
Competition or Rest
Rest

Competition phase

Full Javelin Throws

Complex Training
Core Stability work
Medicine ball work
Core Stability work
8 x 20m sprints
Full Javelin Throws
Complex Training
Core Stability work
Medicine ball work
Core Stability work
6 x 80m sprints
Rest

Competition
Rest

To achieve maximum distance in the Javelin the athlete will have to balance three components - spe
Throwing the Javelin comprises of the following phases:
Start
Carry
Withdrawal
Transition
Pre-delivery stride
Delivery
Recovery

balance three components - speed, technique and strength.