RENCANA PROGRAM LATIHAN PERKUMPULAN BASEBALL/SOFTBALL REFUGES BANDUNG 2011

PERSIAPAN UMUM JANUARI BASIC + FISIK PERSIAPAN KHUSUS FEBRUARI (MINGGU 1, 2, 3) TEKNIK + STRATEGI OFFENCE = 30% DEFENCE = 70% OFF = DEFF = MATERI LATIHAN DEFFENCE BASE TO BASE (TAG+BURN) PERSONAL CATCHING BALL PERSONAL THROWING BALL FIELDING POTITION FIELDING ON CASE DEFFENCE STRATEGY VISUALISASI +CENTERING CLOSE DEFFENCE DOUBLE PLAY DEFFENCE CUT OFF COVERING+RELAY CLASS MEETING RABU, MINGGU SENIN, SELASA, KAMIS PRA-KOMPETISI MARET (MINGGU 4) STRATEGI DAN TEKNIK OFFENCE = 50% DEFENCE = 50% SELASA, KAMIS, SABTU KOMPETISI APRIL - NOPEMBER TAKTIK GAME CLASS MEETING CONDITIONING TRANSISI DESEMBER (MINGGU 3-4) UNLOADING DAN EVALUASI

MATERI LATIHAN OFFENCE SHADOW : - FULL SWING - HALF SWING - CHOKE-UP BATTING TEE TOSS BALL LONG HITT BUNT FREEBATTING BATTING ON CORNER BATTING ON CURVE BALL BATTING ON CASE BASE RUNNING CODE

MATERI LATIHAN PITCHER SHADOW : - WIND UP - SET POTITION LONG DISTANCE SPEED (EXPLOSIVE PITCH) STRING TARGET SPOT KILLING PITCH FIELDING PICK OFF BATTERAI STRATEGY VISUALISASI+CENTERING

Home-base 1 (4x) Home Base 3 (3x) . Streching Dinamis d. Latihan taktik : .Home base 2 (3x) . Streching statis b. Lari-lari c. Lari-lari. Streching Statis b.Home run 3.Program Battery 3.RENCANA LATIHAN HARIAN RAFUGES : BASEBALL/SOFTBALL TAHAP MIKRO KE VOLUME INTENSITAS : : : : INT Latihan Teknik 1. Pemanasan a. Latihan Inti a. Wind Sprint 2. Latihan kecepatan base running . Joging 15 60 15 PELATIH .Streching Statis. Cooling Down a. Streching Dinamis Wind Sprint 2. Joging Menit 15 60 15 SORE Latihan Fisik (Latihan Kecepatan) 1. Latihan Inti a.Teknik defense dan teknik offense . Cooling Down : -Streching statis. Latihan teknik : .Latihan fielding posisi b. Pemanasan : .