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PROGRAM LATIHAN OLAHRAGA (PRA-PERSEDIAAN) (100m/200m)

Pagi Petang
Monday
1. Warm-up 1. Warm-up
- Slow jog; 5 12 minutes - Slow Jog; 5 12 minutes
2. Dynamic stretching/flexibility 2. Flexibility/Dynamic stretching
3. Jogging (40 60% Speed) 3. Speed endurance
- 6 km @ 30 40 minutes - 300m x 5 (target time; boys, 45s; girl, 55s)
4. Warm-down. - 150m x 5 (target time; boys, 15s; girl, 20s)
4. Bodyweight training
5. Warm down
Tuesday
1. Warm-up 1. Warm-up
- Slow jog; 5 12 minutes - Slow jog; 5 12 minutes
2. Dynamic stretching/Flexibility 2. Dynamic stretching/Flexibility
3. Drills (Each Drills x 6 rep. for 20m) 3. Ladder Drills (Each drills x 8 rep)
- Ankling - Ankling
- High knee - High knee
- Buttock kick - Left high knee
- Small cycle kick - Right high knee
- Big cycle kick - Zig-zag
- Bounding -
- Speed bounding 4. Plyometric (Strength)
4. Speed Training - Double leg
- 120m x 3 (Target time; Boys, 15s; Girls, 18s) - Single leg (L & R)
- 80m x 4 (Target Time; Boys, 9s; Girls, 12s) 5. Bodyweight training
- 60m x 5 (Target time; Boys, 7s,; Girls, 9s) 6. Warm down
5. Warm down
Wednesday
1. Warm-up 1. Warm up
2. Dynamic stretching 2. Dynamic stretching
3. Speed EnduranceTraining ( 300m x 10) 3. 3 km running (target time below 12 minutes)
Target time 4. Body weight training
Boys 5. Warm-down
1 2 3 4 5 6 7 8 9 10
45s 44s 43s 42s 41s 40s 39s 38s 37s 36s (target time for girls)
46s 37s Girls
47s 38s 1 2 3 4 5 6 7 8 9 10
48s 39s 55s 54s 53s 52s 51s 50s 49s 48s 47s 46s
49s 40s 56s 47s
50s 41s 57s 48s
58s 49s
59s 50s
60s 51s
4. Weight training
5. Warm down
Thursday
1. Time trial 1. Time trial
Friday
1. Warm up 1. Warm up
- Slow jog (5 12 minutes) 2. Stretching/Flexibility
2. Dynamic-stretching 3. 3 km jogging ( target time 12 minutes)
3. Relay (4x100m & 4x400m) 4. Warm-down
4. Weight training
5. Warm down
Saturday & Sunday
1. Warm up
2. 3 km Jogging
3. Warm down
PROGRAM LATIHAN OLAHRAGA (PRA-PERSEDIAAN) (400m, 800m, 1500m)

Pagi Petang
Monday
1. Warm-up 1. Warm-up
- Slow jog; 5 12 minutes - Slow Jog; 5 12 minutes
2. Dynamic stretching/flexibility 2. Flexibility/Dynamic stretching
3. Jogging (40 60% Speed) 3. Speed endurance
- 6 km @ 30 40 minutes - 300m x 5 (target time; boys, 45s; girl, 55s)
4. Warm-down. - 150m x 5 (target time; boys, 15s; girl, 20s)
4. Bodyweight training
5. Warm down
Tuesday
1. Warm-up 1. Warm-up
- Slow jog; 5 12 minutes - Slow jog; 5 12 minutes
2. Dynamic stretching/Flexibility 2. Dynamic stretching/Flexibility
3. Drills (Each Drills x 6 rep. for 20m) 3. Ladder Drills (Each drills x 8 rep)
- Ankling - Ankling
- High knee - High knee
- Buttock kick - Left high knee
- Small cycle kick - Right high knee
- Big cycle kick - Zig-zag
- Bounding -
- Speed bounding 4. Plyometric
4. Plyometric training - Single leg (L & R)
- Double leg one jump( 6 rep for 20m) 5. Bodyweight training
- Double leg two jump (6 rep for 20m) 6. Warm down
5. Warm down
Wednesday
1. Warm-up 1. Warm up
2. Dynamic stretching 2. Dynamic stretching
3. Speed EnduranceTraining ( 300m x 10) 3. 3 km running (target time below 12 minutes)
Target time 4. Body weight training
Boys 5. Warm-down
1 2 3 4 5 6 7 8 9 10
45s 44s 43s 42s 41s 40s 39s 38s 37s 36s (target time for girls)
46s 37s Girls
47s 38s 1 2 3 4 5 6 7 8 9 10
48s 39s 55s 54s 53s 52s 51s 50s 49s 48s 47s 46s
49s 40s 56s 47s
50s 41s 57s 48s
58s 49s
59s 50s
60s 51s

4. Weight training
5. Warm down
Thursday
1. Time trial 1. Time trial
Friday
1. Warm up 5. Warm up
- Slow jog (5 12 minutes) 6. Stretching/Flexibility
2. Dynamic-stretching 7. 3 km jogging ( target time 12 minutes)
3. Relay (4x100m & 4x400m) 8. Warm-down
4. Weight training
5. Warm down
Saturday & Sunday
1. Warm up
2. 3 km Jogging
3. Warm down
PROGRAM LATIHAN OLAHRAGA (PRA-PERSEDIAAN) (3000M, 5000M)
Pagi Petang
Monday
1. Warm-up 1. Warm-up
- Slow jog; 5 12 minutes - Slow Jog; 5 12 minutes
2. Dynamic stretching/flexibility 2. Flexibility/Dynamic stretching
3. Jogging (40 60% Speed) 3. Speed endurance
- 6 km @ 30 40 minutes - 300m x 5 (target time; boys, 45s; girl, 55s)
4. Warm-down. - 150m x 5 (target time; boys, 15s; girl, 20s)
4. Bodyweight training
5. Warm down
Tuesday
1. Warm-up 1. Warm-up
- Slow jog; 5 12 minutes - Slow jog; 5 12 minutes
2. Dynamic stretching/Flexibility 2. Dynamic stretching/Flexibility
3. Drills (Each Drills x 6 rep. for 20m) 3. Speed endurance
- Ankling Girls Boys
- High knee - 600m x 2 - 600m x 2
- Buttock kick - 300m x 3 - 300m x 10
- Small cycle kick - 200m x 5 - 200m x 5
- Big cycle kick
- Bounding 4. Bodyweight training
- Speed bounding 5. Warm down
4. Easy run (Boys; 6 km, Girls; 4km)
5. Warm down
Wednesday
1. Warm-up 1. Warm up
2. Dynamic stretching 2. Dynamic stretching
3. Speed Training ( 75m x 10) 3. 3 km running (target time below 12 minutes)
4. Weight training 4. Body weight training
5. Warm down 5. Warm-down
Thursday
1. Time trial
Friday
1. Warm up 1. Warm up
- Slow jog (5 12 minutes) 2. Stretching/Flexibility
2. Dynamic-stretching 3. 3 km jogging ( target time 12 minutes)
3. Relay (4x100m & 4x400m) 4. Warm-down
4. Weight training
5. Warm down
Saturday & Sunday
1. Warm up
2. 3 km Jogging
3. Warm down
PROGRAM LATIHAN OLAHRAGA (PRA-PERSEDIAAN) (L. JAUH/L.KIJANG/L.TINGGI)
Pagi Petang
Monday
5. Warm-up 6. Warm-up
- Slow jog; 5 12 minutes - Slow Jog; 5 12 minutes
6. Dynamic stretching/flexibility 7. Flexibility/Dynamic stretching
7. Jogging (40 60% Speed) 8. Speed endurance
- 6 km @ 30 40 minutes - 300m x 5 (target time; boys, 45s; girl, 55s)
8. Warm-down. - 150m x 5 (target time; boys, 15s; girl, 20s)
9. Bodyweight training
10. Warm down
Tuesday
6. Warm-up 7. Warm-up
- Slow jog; 5 12 minutes - Slow jog; 5 12 minutes
7. Dynamic stretching/Flexibility 8. Dynamic stretching/Flexibility
8. Drills (Each Drills x 6 rep. for 20m) 9. Ladder Drills (Each drills x 8 rep)
- Ankling - Ankling
- High knee - High knee
- Buttock kick - Left high knee
- Small cycle kick - Right high knee
- Big cycle kick - Zig-zag
- Bounding - LL-RR Bounding
- Speed bounding 10. Plyometric
9. Plyometric training - Single leg (L & R)
- Double leg one jump( 6 rep for 20m) 11. Bodyweight training
- Double leg two jump (6 rep for 20m) 12. Warm down
10. Warm down
Wednesday
1. Warm-up 1. Warm up
2. Dynamic stretching 2. Dynamic stretching
3. Technique Drills 3. Approach Training ( Run-up & Take-off)
- 3 Step, Hop-Step-Jump 4. Body weight training
- 5 Step, Hop-Step-Jump 5. Warm-down
4. Weight training
5. Warm down
Thursday
1. Time trial 1. Time trial
Friday
1. Warm up 1. Warm up
- Slow jog (5 12 minutes) 2. Stretching/Flexibility
2. Dynamic-stretching 3. Bounding ( 20m, 8 rep ) x 6 sets
3. Relay (4x100m & 4x400m) 4. Warm-down
4. Weight training
5. Warm down
Saturday & Sunday
4. Warm up
5. 3 km Jogging
6. Warm down