Periodisasi Latihan Futsal Cribs

PERIODISASI LATIHAN FUTSAL CRIBS
TYPE BICYCLE COACH: FADLI MUIZ

TUJUAN LATIHAN
NAMA ATLET/TIM
TARGET IDEAL TEST PERSIAPAN FISIK PERSIAPAN TEKNIK PERSIAPAN TAKTIK PERSIAPAN PSIKOLOGI
> TB = 150 cm > BLEEP TEST > ENDURANCE > PASSING > AROUND CIRCLE > MAKING COMITMENT
JUARA > BB = 45 cm > LEG PRESS > STRENGHT > DRIBBLING > OFFENSE > BUILD CONFIDENCE
FUTSAL KOTA BOGOR > VO2Max > 50 > SIDE STEP TEST > SPESIFIC SPEED > SHOOTING > DEFENSE > VISUALIZATION
FUTSAL CRIBS > PUSH UP > 25 > PUSH UP 1 MENIT > AGILITY > CROSSING > TRANSITION > BODY LANGUAGES
> SIT UP > 25 > SIT UP 2 MENIT > POWER > HEADING > RHYTEM PLAY > ADAPTATION PRESSURE
PROBABILITAS 70%
> LEG > 1X BB > VERTIKAL JUMP > POWER ENDURANCE > MARKING > SINGLE & DOUBLE > MOTIVATION
BULAN AGUSTUS SEPTEMBER OKTOBER NOVEMBER DESEMBER JANUARI FEBRUARI MARET APRIL MEI
MINGGU 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 1 8 15 22 29 5 12 19 26 31 7 14 21
CALENDER OF COMPETITION
EFEKTIVITAS
PERTANDINGAN
OSPETA AL Khaf
MATERIKULASI
MATERIKULASI
COMPETITION
COMPETITION
TES AWAL
TES AWAL
TRANSISI
TRANSISI
TRY OUT
TRY OUT
LOKASI
FASE LATIHAN PERSIAPAN KOMPETISI TRANSISI PERSIAPAN KOMPETISI TRANSISI

SUB FASE LATIHAN P.UMUM P.KHUSUS PRA-KOM K.U P.UMUM P.KHUSUS PRA-KOM K.U
THEORY OF EXERCISE
THEORY OF FUTSAL
KEKUATAN A.ADAPTASI K.M KONVERSI MAINTENANCE A.ADAPTASI K.M KONVERSI MAINTENANCE

PERIODISASI
DAYA TAHAN AEROBIK ANAERO SPESIFIC MAINTENANCE AEROBIK ANAERO SPESIFIC MAINTENANCE
TRANSISI
TRANSISI
KECEPATAN GENERAL SPEED SPESIFIC SP. MAINTENANCE GENERAL SPEED SPESIFIC SPEED MAINTENANCE
PERSIAPAN TEHNIK FUNDAMENTAL ADVANCE SIMULATION FUNDAMENTAL ADVANCE SIMULATION
PERSIAPAN TAKTIK BASIC OFF&DEF TRANSISI SIMULATION BASIC OFF&DEF TRANSISI SIMULATION
NUTRISI BAL.DIET HIGH PROTEIN HIGH CARBO BAL.DIET HIGH PROTEIN HIGH CARBO
PSIKOLOGIS M.C B.C VIS B.L A.P MOTIVASION M.C B.C VIS B.L A.P MOTIVASION
MAKRO SIKLUS 1 2 3 4 5 6 7 8 9 10
MIKRO SIKLUS 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
PEAKING INDEX PERFORMANCE 5 4 3 2 1 5 4 3 2 1
JADWAL TEST KONDISI FISIK
JADWAL KONTROL MEDIS+NUTRISI
VOLUME 100% 1
INTENSITAS 90% 2
PEAKING 80% 3
FAKTOR LATIHAN
70% 4
60% 5
50%
PERSIAPAN FISIK 40%
PEAKING
PERSIAPAN TEKNIK 30%

PERSIAPAN TAKTIK 20%
FAKTOR LAT
PEAKING
PERSIAPAN PSIKOLOGI 10%
SIKLUS MAKRO NO : 1
HARI LATIHAN
MUATAN LATIHAN
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
Jogging
Stretching
Running ABC
Ledder Drill
Small Games
Circuit Training
> own body weight
> machine
> free weight
Pyramid System
Plyometric
Slow Continous Run
Fast Continous Run
Fartlek (Speed Play)
Interval Training ISTIRAHAT
ISTIRAHAT
ISTIRAHAT
Fundamental Technique
> Feeling Ball
> Passing
> Receive
> Dribbling
> Shooting
> Body Feinting
Advance Technique
> Rotation
> Body Feinting
> Passing Support
> Indiviual Defense
> Zone Defense
> Angel Shot
> Shot Selection
Game (Play Point)
Core
PNF
= LATIHAN PAGI = LATIHAN SORE = LATIHAN PAGI DAN SORE
SIKLUS MAKRO NO : 2
HARI LATIHAN
MUATAN LATIHAN
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
Jogging
Stretching
Running ABC
Ledder Drill
Small Games
Circuit Training
Pyramid System
Plyometric
Slow Continous Run
Fast Continous Run
Interval Training
ISTIRAHAT
ISTIRAHAT
ISTIRAHAT
ISTIRAHAT
ISTIRAHAT
ISTIRAHAT
> Mini Tennis + GS
> Servis
> Forehand Drill
> Backhand Drill
> Swipper Drill
> Drop Drill
Advance Technique
> GS 2on1 Play Point
> Approach Shot
> Outside Circle
> Angel Shot
> Shot Selection
Game (Play Point)
Core Training
PNF
CATATAN →→→ = LATIHAN PAGI = LATIHAN SORE = LATIHAN PAGI DAN SORE
SIKLUS MAKRO NO : 3
HARI LATIHAN
MUATAN LATIHAN
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
Jogging
Stretching
Running ABC
Ledder Drill
Small Games
Circuit Training
Pyramid System
Plyometric
Slow Continous Run
Fast Continous Run
Interval Training
ISTIRAHAT
ISTIRAHAT
ISTIRAHAT
> Mini Tennis + GS
> Servis
> Forehand Drill
> Backhand Drill
> Swipper Drill
> Drop Drill
Advance Technique
> Approach Shot
> Outside Circle
> Angel Shot
> Shot Selection
Game (Play Point)
Core Training
PNF
SIKLUS MAKRO NO : 4
HARI LATIHAN
MUATAN LATIHAN
MUATAN LATIHAN
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
Jogging
Stretching
Running ABC
Ledder Drill
Small Games
Circuit Training
Pyramid System
Plyometric
Slow Continous Run
Fast Continous Run
Interval Training
> Mini Tennis + GS
ISTIRAHAT
ISTIRAHAT
ISTIRAHAT
> Servis
> Forehand Drill
> Backhand Drill
> Swipper Drill
> Drop Drill
Advance Technique
> Approach Shot
> Outside Circle
> Angel Shot
> Shot Selection
Game (Play Point)
Core Training
PNF
Watching Cinema
Swimming
Futsal
Dufan & Dinner
SIKLUS MAKRO NO : 5
HARI LATIHAN
MUATAN LATIHAN
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
Jogging
Stretching
Running ABC
Ledder Drill
Small Games
Circuit Training
> own body weight
> machine
> free weight
Pyramid System
Plyometric
Slow Continous Run
Fast Continous Run
TIRAHAT
TIRAHAT
TIRAHAT
ISTIRAHAT
ISTIRAHAT
ISTIRAHAT
Interval Training
> Mini Tennis + GS
> Servis
> Forehand Drill
> Backhand Drill
> Swipper Drill
> Drop Drill
Advance Technique
> Approach Shot
> Outside Circle
> Angel Shot
> Shot Selection
Game (Play Point)
Core Training
PNF
SIKLUS MAKRO NO : 6
HARI LATIHAN
MUATAN LATIHAN
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
Jogging
Stretching
Running ABC
Ledder Drill
Small Games
Circuit Training
Pyramid System
Plyometric
Slow Continous Run
Fast Continous Run
Interval Training
ISTIRAHAT
ISTIRAHAT
ISTIRAHAT
> Mini Tennis + GS

> Servis
> Forehand Drill
> Backhand Drill
> Swipper Drill
> Drop Drill
Advance Technique
> Approach Shot
> Outside Circle
> Angel Shot
> Shot Selection
Game (Play Point)
Core Training
PNF
SIKLUS MAKRO NO : 7
HARI LATIHAN
MUATAN LATIHAN
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
Jogging
Stretching
Running ABC
Ledder Drill
Small Games
Circuit Training
Pyramid System
Plyometric
Slow Continous Run
Fast Continous Run
Interval Training
ISTIRAHAT
ISTIRAHAT
ISTIRAHAT
> Mini Tennis + GS
> Servis
> Forehand Drill
> Backhand Drill
> Swipper Drill
> Drop Drill
Advance Technique
> Approach Shot
> Outside Circle
> Angel Shot
> Shot Selection
Game (Play Point)
Core Training
PNF
SIKLUS MAKRO NO : 8
HARI LATIHAN
MUATAN LATIHAN
MUATAN LATIHAN
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
Jogging
Stretching
Running ABC
Ledder Drill
Small Games
Circuit Training
Pyramid System
Plyometric
Slow Continous Run
Fast Continous Run
Interval Training
> Mini Tennis + GS
> Servis
ISTIRAHAT
ISTIRAHAT
ISTIRAHAT
> Forehand Drill
> Backhand Drill
> Swipper Drill
> Drop Drill
Advance Technique
> Approach Shot
> Outside Circle
> Angel Shot
> Shot Selection
Game (Play Point)
Core Training
PNF
Watching Cinema
Swimming
Futsal
Dufan & Dinner
SIKLUS MAKRO NO : 9
HARI LATIHAN
MUATAN LATIHAN
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
Jogging
Stretching
Running ABC
Ledder Drill
Small Games
Circuit Training
> own body weight
> machine
> free weight
Pyramid System
Plyometric
Slow Continous Run
Fast Continous Run
ISTIRAHAT
ISTIRAHAT
ISTIRAHAT
Interval Training
> Mini Tennis + GS
> Servis
> Forehand Drill
> Backhand Drill
> Swipper Drill
> Drop Drill
Advance Technique
> Approach Shot
> Outside Circle
> Angel Shot
> Shot Selection
Game (Play Point)
Core Training
PNF
SIKLUS MAKRO NO : 10
HARI LATIHAN
MUATAN LATIHAN
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
Jogging
Stretching
Running ABC
Ledder Drill
Small Games
Circuit Training
Pyramid System
Plyometric
Slow Continous Run
Fast Continous Run
Interval Training
ISTIRAHAT
ISTIRAHAT
ISTIRAHAT
> Mini Tennis + GS

ISTIRAHAT
ISTIRAHAT
ISTIRAHAT
> Servis
> Forehand Drill
> Backhand Drill
> Swipper Drill
> Drop Drill
Advance Technique
> Approach Shot
> Outside Circle
> Angel Shot
> Shot Selection
Game (Play Point)
Core Training
PNF
HARI LATIHAN
MUATAN LATIHAN
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
Jogging
Stretching
Running ABC
Ledder Drill
Small Games
Circuit Training
Pyramid System
Plyometric
Slow Continous Run
Fast Continous Run
Interval Training
ISTIRAHAT
ISTIRAHAT
ISTIRAHAT
> Mini Tennis + GS

> Servis
> Forehand Drill
> Backhand Drill
> Swipper Drill
> Drop Drill
Advance Technique
> Approach Shot
> Outside Circle
> Angel Shot
> Shot Selection
Game (Play Point)
Core Training
PNF
HARI LATIHAN
MUATAN LATIHAN
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
Jogging
Stretching
Running ABC
Ledder Drill
Small Games
Circuit Training
Pyramid System
Plyometric
Slow Continous Run
Fast Continous Run
Interval Training
> Mini Tennis + GS
> Servis
ISTIRAHAT
ISTIRAHAT
ISTIRAHAT
> Forehand Drill
> Backhand Drill
> Swipper Drill
> Drop Drill
Advance Technique
> Approach Shot
> Outside Circle
> Angel Shot
> Shot Selection
Game (Play Point)
Core Training
PNF
Watching Cinema
Swimming
Futsal
Dufan & Dinner
MIKRO
FUNDAMENTAL TECHNIQUE
27 28 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17
Mini Tennis + Groundstroke
Servis (2 keranjang)
Forehand Drill (20 rep x 5 set)
BASIC
Backhand Drill (20 rep x 5 set)
PASSIVE REST
ACTIVE REST
Swipper Drill (10 rep x 10 set)
Drop Drill (20 rep x 5 set)
Groundstroke 2on1 Play Point
Approach Shot (12 rep x 5 set)
ADVANCE
Outside Circle (12 rep x 5 set)

Angel Shot (12 rep x 5 set)
Shot Selection (12 rep x 5 set)
CATATAN : = USE = NOT USED

ISTIRAHAT
Forehand Drill (20 rep x 5 set)
BASIC
Backhand Drill (20 rep x 5 set)

Groundstroke 2on1 Play Point

ADVANCE

GS (Groundstroke) :
> Straight
> Cross
> Volley
> Smash
GI DAN SORE
27 28
ISTIRAHAT
ISTIRAHAT
GI DAN SORE
27 28
ISTIRAHAT
GI DAN SORE
27 28
ISTIRAHAT
GI DAN SORE
27 28
TIRAHAT
GI DAN SORE
27 28
ISTIRAHAT ISTIRAHAT
GI DAN SORE
27 28
ISTIRAHAT
GI DAN SORE
27 28
ISTIRAHAT
GI DAN SORE
27 28
GI DAN SORE
27 28
ISTIRAHAT ISTIRAHAT
GI DAN SORE
27 28
ISTIRAHAT ISTIRAHAT
GI DAN SORE
27 28
ISTIRAHAT
GI DAN SORE
MAKRO NO : 1 MAKRO NO : 1
MIKRO NO : 1 MIKRO NO : 2
TR.SESSION SENIN SELASA RABU KAMIS JUMAT SABTU MINGGU TR.SESSION SENIN SELASA
L L L L L L L L
PAGI PAGI
(Test) (Strenght) (Skill Found) (Test) (Medis) (Simulation) (Skill Found) (Strenght)
L L L L
SORE SORE
(Endurance) (Endurance) (Strenght) (Endurance)
BERAT V V BERAT
SEDANG V V V V SEDANG V
RINGAN RINGAN V
ISTIRAHAT V ISTIRAHAT
L L L L L L L L
PAGI PAGI
(Skill Found) (Strenght) (Skill Found) (Skill Found) (Skill Found) (Simulation) (Skill Found) (Strenght)
L L L L
SORE SORE
BERAT V V V BERAT V
SEDANG V V V SEDANG
RINGAN RINGAN V
L L L L L L L L
PAGI PAGI
(Skill Found) (Skill Found) (Skill Found) (Skill Found) (Skill Found) (Simulation) (Test) (Skill Found)
L L L L
SORE SORE
(Speed) (Endurance) (Strenght) (Speed)
BERAT V V BERAT V
SEDANG V V SEDANG V
RINGAN V V RINGAN
L L L L L L L L
PAGI PAGI
(Skill Found) (Skill Found) (Skill Found) (Skill Found) (Skill Found) (Simulation) (Skill Found) (Skill Found)
L L L L
SORE SORE
BERAT V V BERAT
RINGAN RINGAN V
L L L L L TO L L
PAGI PAGI
(Skill Found) (Speed) (Skill Found) (Skill Found) (Maintenance) (Jakarta) (Skill Found) (Speed)
L L TO TO L
SORE SORE
(Endurance) (Strenght) (Jakarta) (Jakarta) (Endurance)
BERAT V V V BERAT V
SEDANG V V V SEDANG
RINGAN RINGAN V
L L L L L TO L L
PAGI PAGI
(Test) (Speed) (Skill Found) (Test) (Maintenance) (Cirebon) (Skill Found) (Speed)
L L OTW TO TO L
SORE SORE
(Endurance) (Strenght) (Train) (Cirebon) (Cirebon) (Endurance)
BERAT V V V BERAT V
SEDANG V V SEDANG V
RINGAN V RINGAN
L L L L L TO L L
PAGI PAGI
(Skill Found) (Skill Found) (Skill Found) (Skill Found) (Maintenance) (Jakarta) (Skill Found) (Skill Found)
L L TO TO L
SORE SORE
(Speed) (Endurance) (Jakarta) (Jakarta) (Speed)
BERAT V V BERAT V
SEDANG V V SEDANG
RINGAN V V RINGAN V
L L L L L MATCH SWIM
PAGI PAGI
(Skill Found) (Skill Found) (Skill Found) (Skill Found) (Maintenance) (Jakarta) (Pool)
L L MATCH MATCH WATCH

SORE SORE
(Speed) (Endurance) (Jakarta) (Jakarta) (XXI/21)
BERAT V V BERAT
SEDANG V V V SEDANG
RINGAN V RINGAN V
ISTIRAHAT V ISTIRAHAT V
L L L L L L L L
PAGI PAGI
L L L L
SORE SORE
BERAT V V BERAT
RINGAN RINGAN V
L L L L L L L L
PAGI PAGI
L L L L
SORE SORE
BERAT V V V BERAT V
SEDANG V V V SEDANG
RINGAN RINGAN V
L L L L L L L L
PAGI PAGI
L L L L
SORE SORE
BERAT V V BERAT V
SEDANG V V SEDANG V
RINGAN V V RINGAN
L L L L L L L L
PAGI PAGI
L L L L
SORE SORE
BERAT V V BERAT
RINGAN RINGAN V
L L L L L TO L L
PAGI PAGI
L L TO TO L
SORE SORE
BERAT V V V BERAT V
SEDANG V V V SEDANG
RINGAN RINGAN V
L L L L L TO L L
PAGI PAGI
(Test) (Speed) (Skill Found) (Test) (Maintenance) (Bandung) (Skill Found) (Speed)
L L OTW TO TO L
SORE SORE
(Endurance) (Strenght) (Train) (Bandung) (Bandung) (Endurance)
BERAT V V V BERAT V
SEDANG V V SEDANG V
RINGAN V RINGAN
L L L L L TO L L
PAGI PAGI
L L TO TO L
SORE SORE
BERAT V V BERAT V
SEDANG V V SEDANG
RINGAN V V RINGAN V
PAGI PAGI

SORE SORE
BERAT V V BERAT
SEDANG V V V SEDANG
RINGAN V RINGAN V
L L L L L L L L
PAGI PAGI
PAGI PAGI
L L L L
SORE SORE
BERAT V V BERAT
RINGAN RINGAN V
L L L L L L L L
PAGI PAGI
L L L L
SORE SORE
BERAT V V V BERAT V
SEDANG V V V SEDANG
RINGAN RINGAN V
L L L L L L L L
PAGI PAGI
L L L L
SORE SORE
BERAT V V BERAT V
SEDANG V V SEDANG V
RINGAN V V RINGAN
L L L L L L L L
PAGI PAGI
L L L L
SORE SORE
BERAT V V BERAT
RINGAN RINGAN V
L L L L L TO L L
PAGI PAGI
L L TO TO L
SORE SORE
BERAT V V V BERAT V
SEDANG V V V SEDANG
RINGAN RINGAN V
L L L L L TO L L
PAGI PAGI
(Test) (Speed) (Skill Found) (Test) (Maintenance) (Bogor) (Skill Found) (Speed)
L L OTW TO TO L
SORE SORE
(Endurance) (Strenght) (Train) (Bogor) (Bogor) (Endurance)
BERAT V V V BERAT V
SEDANG V V SEDANG V
RINGAN V RINGAN
L L L L L TO L L
PAGI PAGI
L L TO TO L
SORE SORE
BERAT V V BERAT V
SEDANG V V SEDANG
RINGAN V V RINGAN V
PAGI PAGI

SORE SORE
BERAT V V BERAT
SEDANG V V V SEDANG
RINGAN V RINGAN V
RABU KAMIS JUMAT SABTU MINGGU
L L L L
(Skill Found) (Skill Found) (Skill Found) (Simulation)
L L
(Endurance) (Strenght)
V V
V
V
V

L L L L
L L
V
V V
V
V

L L L L
(Skill Found) (Test) (Skill Found) (Simulation)
L L
V
V
V V
V

L L L L
L L
V V
V
V
V
L L L L
(Skill Found) (Skill Found) (Maintenance) (Simulation)
L L
(Strenght) (Simulation)
V
V V
V
V

L L L L
L L
V
V V
V
V

L L L L
L L
(Endurance) (Simulation)
V
V V
V
V

SWIM DUFAN
(Beach)
FUTSAL FUTSAL DINNER
V V V
V V
L L L L
L L
V V
V
V
V

L L L L
L L
V
V V
V
V

L L L L
L L
V
V
V V
V

L L L L
L L
V V
V
V
V

L L L L
L L
V
V V
V
V

L L L L
L L
V
V V
V
V

L L L L
L L
V
V V
V
V

SWIM DUFAN
(Beach)
V V V
V V

L L L L
L L
V V
V
V
V

L L L L
L L
V
V V
V
V

L L L L
L L
V
V
V V
V

L L L L
L L
V V
V
V
V

L L L L
L L
V
V V
V
V

L L L L
L L
V
V V
V
V

L L L L
L L
V
V V
V
V

SWIM DUFAN
(Beach)
V V V
V V
TAHAP : FASE PERSIAPAN UMUM TAHAP : FASE PERSIAPAN UMUM TAHAP : FASE PERSIAPAN UMUM
:1 :1 :1
MAKRO NO
MIKRO NO :1 SENIN MAKRO NO
MIKRO NO :1 SELASA MAKRO NO
MIKRO NO :1
VOLUME : 70 % VOLUME : 70 % VOLUME : 70 %
INTENSITAS : 40 % INTENSITAS : 40 % INTENSITAS : 40 %
TR.SESSION PROGRAM LATIHAN CATATAN TR.SESSION PROGRAM LATIHAN CATATAN TR.SESSION PROGRAM LATIHAN
Berdoa Running ABC : Berdoa CT 7 Pose: Berdoa
Running ABC 30' 1.Ankling Ledder Drill 30' 1.Barbell Curl Small Games (Tennis Football)
Dynamic Stretching 2.High Knee Dynamic Stretching 2.Back Press Dynamic Stretching
3.Butt Kick 3.Bench Press
4.Kombinasi 4.Lat Pulldowns Mini Tennis + Groundstroke
5.T Bounding Servis (1 keranjang) 5.Hammer Curl Servis (1 keranjang)
(Test) Push Up 1' 6.Hopping Circuit Training 6.Dumbbell Press Swipper Drill (12 rep x 10 set)
PAGI PAGI PAGI
(Test) Bleep Test 90' 7.Kijang 7 pose x 30" x 5 set 60' 7.Dumbbell Fly Drop Drill (12 rep x 7 set)
8.Sprint (Rest per set 3 menit) Play Point
SPBL (20 rep x 3 set) SPBL= Core Training SPBL (20 rep x 3 set)
Stretching + PNF 30' Sit Up, Push Up, Stretching 30' Stretching + PNF
Evaluasi + Berdoa Back Up, Leg Up Evaluasi + Berdoa Evaluasi + Berdoa
Berdoa Running ABC : Berdoa
Ledder Drill 30' 1.Ankling Running ABC
Running ABC 2.High Knee Ledder Drill
3.Butt Kick
4.Kombinasi
5.T Bounding
SORE
Slow Continous Run
60 menit, DN: ±150
6.Hopping
60' 7.Kijang
SORE OFF SORE
Slow Continous Run
60 menit, DN: ±150
8.Sprint
Core Training Core Training

Stretching 30' PNF
Evaluasi + Berdoa Evaluasi + Berdoa
MAKRO NO
MIKRO NO
:1
:1 KAMIS MAKRO NO
MIKRO NO
:1
:1 JUM'AT MAKRO NO
MIKRO NO
:1
:1
Jogging (5 lap x 2 keliling) 30' 1.Ankling Small Games (Gobak Sodor)
Running ABC 2.High Knee Dynamic Stretching
3.Butt Kick
(Test) Vertical Jump 4.Kombinasi Mini Tennis + Groundstroke
(Test) Leg Press 5.T Bounding Servis (1 keranjang)
(Test) Sit Up 2' 6.Hopping Forehand Drill (12 rep x 5 set)
PAGI PAGI KONTROL MEDIS PAGI
Mini Tennis + Groundstroke 120' 7.Kijang Backhand Drill (12 rep x 5 set)
Servis (2 keranjang) 8.Sprint Play Point
Play Point Play Point
Small Games (Net Fish) SPBL (20 rep x 3 set)

PNF 30' Stretching + PNF
Berdoa CT 7 Pose :
Ledder Drill 30' 1.Push Up
Dynamic Stretching 2.Back Up
3.Sit UP
4.Leg Raise
Servis (2 keranjang) 5.Lunges
SORE OFF SORE

Circuit Training
7 pose x 30'' x 5 set
6.MB cross
60' 7.MB straight
SORE OFF
(Rest per set 3 menit)
Core Training
Stretching + PNF 30'
Evaluasi + Berdoa
:1 :1 :1
MAKRO NO
MIKRO NO :2
Mini Tennis + Groundstroke 4.Kombinasi 4.Lat Pulldowns Mini Tennis + Groundstroke
Servis (2 keranjang) 5.T Bounding Servis (2 keranjang) 5.Hammer Curl Servis (2 keranjang)
Forehand Drill (8 rep x 10 set) 6.Hopping Circuit Training 6.Dumbbell Press Swipper Drill (12 rep x 10 set)
PAGI PAGI PAGI
Backhand Drill (8 rep x 10 set) 120' 7.Kijang 9 pose x 30" x 5 set 90' 7.Dumbbell Fly Drop Drill (12 rep x 7 set)
Play Point 8.Sprint (Rest per set 3 menit) 8.MB cross Play Point
9.MB straight
3.Butt Kick
4.Kombinasi
5.T Bounding
Slow Continous Run 6.Hopping Slow Continous Run
SORE
90 menit, DN: ±150 90' 7.Kijang
SORE OFF SORE
90 menit, DN: ±150
8.Sprint

Stretching 30' PNF
:1 :1 :1
MAKRO NO
MIKRO NO :2 KAMIS MAKRO NO
MIKRO NO :2 JUM'AT MAKRO NO
MIKRO NO :2
Berdoa Running ABC : Berdoa Running ABC : Berdoa
Jogging (5 lap x 2 keliling) 30' 1.Ankling Jogging (5 lap x 2 keliling) 30' 1.Ankling Small Games (Gobak Sodor)
Running ABC 2.High Knee Running ABC 2.High Knee Dynamic Stretching
3.Butt Kick 3.Butt Kick
Mini Tennis + Groundstroke 4.Kombinasi Mini Tennis + Groundstroke 4.Kombinasi Mini Tennis + Groundstroke
Servis (2 keranjang) 5.T Bounding Servis (1 keranjang) 5.T Bounding Servis (1 keranjang)
Forehand Drill (8 rep x 10 set) 6.Hopping Swipper Drill (10 rep x 10 set) 6.Hopping Forehand Drill (12 rep x 5 set)
PAGI PAGI PAGI
Backhand Drill (8 rep x 10 set) 120' 7.Kijang Drop Drill (10 rep x 7 set) 120' 7.Kijang Backhand Drill (12 rep x 5 set)
Play Point 8.Sprint Play Point 8.Sprint Play Point
Play Point
Small Games (Net Fish) SPBL (20 rep x 3 set) SPBL= SPBL (20 rep x 3 set)
PNF 30' Stretching 30' Sit Up, Push Up, Stretching + PNF
Evaluasi + Berdoa Evaluasi + Berdoa Back Up, Leg Up Evaluasi + Berdoa
Berdoa CT 9 Pose :
3.Sit UP
4.Leg Raise
Circuit Training 6.Plank
SORE OFF SORE
9 pose x 30'' x 5 set 90' 7.Calf Raise
SORE OFF
(Rest 60'') 8.MB cross
9.MB straight
OFF OFF
Core Training
Evaluasi + Berdoa
:1 :1 :1
MAKRO NO
MIKRO NO :3
PAGI PAGI PAGI
9.MB straight
3.Butt Kick
4.Kombinasi
5.T Bounding
SORE SORE OFF SORE
SORE
SORE OFF SORE
90 menit, DN: ±150
8.Sprint

Stretching 30' PNF
:1 :1 :1
MAKRO NO
MIKRO NO :3
PAGI PAGI PAGI
Play Point
Berdoa CT 9 Pose :
3.Sit UP
4.Leg Raise
SORE OFF SORE SORE OFF

SORE OFF SORE
SORE OFF
9.MB straight
Core Training
Evaluasi + Berdoa
:1 :1 :1
MAKRO NO
MIKRO NO :4
PAGI PAGI PAGI
9.MB straight
3.Butt Kick
4.Kombinasi
5.T Bounding
SORE
SORE OFF SORE
90 menit, DN: ±150
8.Sprint

Stretching 30' PNF
:1 :1 :1
MAKRO NO
MIKRO NO :4
PAGI PAGI PAGI
Play Point
Berdoa CT 9 Pose :
3.Sit UP
4.Leg Raise
SORE OFF SORE
SORE OFF
9.MB straight
Core Training
Evaluasi + Berdoa
:2 :2 :2
MAKRO NO
MIKRO NO :5
Berdoa Running ABC : Berdoa Berdoa
Running ABC 30' 1.Ankling Ledder Drill 30' Small Games (Tennis Football)
Dynamic Stretching 2.High Knee Dynamic Stretching Dynamic Stretching
3.Butt Kick
Mini Tennis + Groundstroke 4.Kombinasi Mini Tennis + Groundstroke Mini Tennis + Groundstroke
Servis (2 keranjang) 5.T Bounding Servis (2 keranjang) Servis (2 keranjang)
Forehand Drill (10 rep x 10 set) 6.Hopping Outside Circle (12 rep x 7 set) Groundstroke 2on1 Play Point
PAGI PAGI PAGI
Backhand Drill (10 rep x 10 set) 90' 7.Kijang Angel Shot (12 rep x 7 set) 90' Approach Shot (12 rep x 10 set)
Play Point 8.Sprint Shot Selection (12 rep x 7 set) Play Point
PAGI PAGI PAGI
Play Point
SPBL (20 rep x 3 set) SPBL= Plyometric (20 rep x 3 set) Plyometric: SPBL (20 rep x 3 set)
Stretching + PNF 30' Sit Up, Push Up, Stretching 30' Low Intensity Stretching + PNF
3.Butt Kick
4.Kombinasi
Fartlek, DN: ±150, 2000 m 5.T Bounding
Fast Continous Run 90' 6.Hopping Slow Continous Run
SORE
30 menit, DN: ±160 7.Kijang
SORE OFF SORE
90 menit, DN: ±160
Interval Trainnig 400 m (3 set) 8.Sprint

Stretching 30' PNF
:2 :2 :2
MAKRO NO
MIKRO NO :5
Outside Circle (14 rep x 7 set) 6.Hopping Groundstroke 2on1 Play Point 6.Hopping Swipper Drill (10 rep x 10 set)
PAGI PAGI PAGI
PAGI Angel Shot (14 rep x 7 set) 120' 7.Kijang PAGI Approach Shot (12 rep x 10 set) 90' 7.Kijang PAGI Drop Drill (10 rep x 7 set)
Shot Selection (14 rep x 7 set) 8.Sprint Play Point 8.Sprint Play Point
Small Games (Net Fish) Plyometric (20 rep x 3 set) Plyometric: Plyometric (20 rep x 3 set)
PNF 30' Stretching 30' Low Intensity Stretching + PNF
Evaluasi + Berdoa Evaluasi + Berdoa Evaluasi + Berdoa
Berdoa PS 9 Pose:
Ledder Drill 30' 1.Barbell Curl
Dynamic Stretching 2.Back Press
3.Bench Press
4.Lat Pulldowns
Servis (2 keranjang) 5.Hammer Curl
Pyramid System (3 5 7 5 3) 90' 6.Dumbbell Press
SORE OFF SORE
7 pose, Rest per pose: 60'' 7.Dumbbell Fly
SORE OFF
8.MB cross
9.MB straight
Core Training
Evaluasi + Berdoa
TAHAP : FASE PERSIAPAN KHUSUS TAHAP : FASE PERSIAPAN KHUSUS TAHAP : FASE PERSIAPAN KHUSUS
:2 :2 :2
MAKRO NO
MIKRO NO :6
3.Butt Kick
4.Kombinasi Mini Tennis + Groundstroke Mini Tennis + Groundstroke
5.T Bounding Servis (1 keranjang) Servis (1 keranjang)
(Test) Push Up 1' 6.Hopping Outside Circle (14 rep x 7 set) Groundstroke 2on1 Play Point
PAGI PAGI PAGI
(Test) Bleep Test 90' 7.Kijang Angel Shot (14 rep x 7 set) 90' Approach Shot (12 rep x 5 set)
8.Sprint Shot Selection (14 rep x 7 set) Play Point
Play Point
Stretching + PNF 30' Sit Up, Push Up, Stretching 30' Medium Intensity Stretching + PNF
3.Butt Kick
4.Kombinasi
SORE
SORE OFF SORE
90 menit, DN: ±160

Stretching 30' PNF
:2 :2 :2
MAKRO NO
MIKRO NO :6
(Test) Vertical Jump 4.Kombinasi Mini Tennis + Groundstroke 4.Kombinasi Mini Tennis + Groundstroke
(Test) Leg Press 5.T Bounding Servis (1 keranjang) 5.T Bounding Servis (1 keranjang)
(Test) Sit Up 2' 6.Hopping Groundstroke 2on1 Play Point 6.Hopping Swipper Drill (10 rep x 10 set)
PAGI PAGI PAGI
Mini Tennis + Groundstroke 120' 7.Kijang Approach Shot (14 rep x 10 set) 90' 7.Kijang Drop Drill (10 rep x 7 set)
Servis (2 keranjang) 8.Sprint Play Point 8.Sprint Play Point
PNF 30' Stretching 30' Medium Intensity Stretching + PNF
Berdoa PS 9 Pose:
3.Bench Press
4.Lat Pulldowns
SORE OFF SORE
SORE OFF
8.MB cross
9.MB straight
Core Training
Evaluasi + Berdoa
MAKRO NO : 2 MAKRO NO : 2 MAKRO NO : 2
MIKRO NO : 7
SENIN MIKRO NO : 7
SELASA MIKRO NO : 7
3.Butt Kick
PAGI PAGI PAGI
Play Point
3.Butt Kick
4.Kombinasi
SORE
SORE OFF SORE
90 menit, DN: ±160

Stretching 30' PNF
:2 :2 :2
MAKRO NO
MIKRO NO :7
PAGI PAGI PAGI
Angel Shot (12 rep x 5 set) 120' 7.Kijang Approach Shot (12 rep x 5 set) 90' 7.Kijang Drop Drill (12 rep x 7 set)
Berdoa PS 9 Pose:
3.Bench Press
4.Lat Pulldowns
SORE OFF SORE
SORE OFF
8.MB cross
9.MB straight
Core Training
Evaluasi + Berdoa
:2 :2 :2
MAKRO NO
MIKRO NO :8
3.Butt Kick
PAGI PAGI PAGI
Play Point
Stretching + PNF 30' Sit Up, Push Up, Stretching 30' High Intensity Stretching + PNF
3.Butt Kick
4.Kombinasi
SORE
SORE OFF SORE
90 menit, DN: ±160
SORE SORE OFF SORE

Stretching 30' PNF
:2 :2 :2
MAKRO NO
MIKRO NO :8
PAGI PAGI PAGI
Berdoa PS 9 Pose:
3.Bench Press
4.Lat Pulldowns
SORE OFF SORE
SORE OFF
8.MB cross
9.MB straight
Core Training
Evaluasi + Berdoa
:3 :3 :3
MAKRO NO
MIKRO NO :9
Running ABC 30' 1.Ankling Jogging (5 lap x 2 keliling) 30' 1.Ankling Small Games (Tennis Football)
Dynamic Stretching 2.High Knee Running ABC 2.High Knee Dynamic Stretching
Mini Tennis + Groundstroke 4.Kombinasi 4.Kombinasi Mini Tennis + Groundstroke
Servis (1 keranjang) 5.T Bounding Fartlek, DN: ±150, 2000 m 5.T Bounding Servis (1 keranjang)
Forehand Drill (20 rep x 5 set) 6.Hopping Fast Continous Run 90' 6.Hopping Groundstroke 2on1 Play Point
PAGI PAGI PAGI
Backhand Drill (20 rep x 5 set) 90' 7.Kijang 30 menit, DN: ±160 7.Kijang Approach Shot (12 rep x 5 set)
Swipper Drill (10 rep x 10 set) 8.Sprint Interval Trainnig 400 m (3 set) 8.Sprint Drop Drill (10 rep x 7 set)
Running ABC 30' 1.Ankling Ledder Drill
Ledder Drill 2.High Knee Dynamic Stretching
3.Butt Kick
4.Kombinasi
5.T Bounding Servis (2 keranjang)
Slow Continous Run 6.Hopping Pyramid System (3 5 7 5 3)
SORE
SORE OFF SORE
7 pose, Rest per pose: 60''
8.Sprint
Core Training Plyometric (10 rep x 3 set)

:3 :3 :3
MAKRO NO
MIKRO NO :9
Berdoa Running ABC : Berdoa Running ABC :
Jogging (5 lap x 2 keliling) 30' 1.Ankling Ledder Drill 30' 1.Ankling
Running ABC 2.High Knee Running ABC 2.High Knee
Mini Tennis + Groundstroke 4.Kombinasi Mini Tennis + Groundstroke 4.Kombinasi
Servis (2 keranjang) 5.T Bounding Servis (1 keranjang) 5.T Bounding
PAGI
6.Hopping
120' 7.Kijang
PAGI
6.Hopping
90' 7.Kijang
PAGI
TRY OUT
Shot Selection (20 rep x 5 set) 8.Sprint Play Point 8.Sprint
Small Games (Net Fish) Core Training Plyometric:

PNF 30' Stretching 30' Medium Intensity
SORE OFF SORE

TRY OUT SORE
TRY OUT
TAHAP : FASE PRA KOMPETISI TAHAP : FASE PRA KOMPETISI TAHAP : FASE PRA KOMPETISI
MAKRO NO
MIKRO NO
:3
: 10 SENIN MAKRO NO
MIKRO NO
:3
: 10 SELASA MAKRO NO
MIKRO NO
:3
: 10
PAGI PAGI PAGI
Swipper Drill (20 rep x 3 set) 8.Sprint 8.Sprint Drop Drill (20 rep x 3 set)
3.Butt Kick
4.Kombinasi
SORE
Slow Continous Run
90 menit, DN: ±160
6.Hopping
90' 7.Kijang
SORE OFF SORE
Pyramid System (3 5 7 5 3)
8.Sprint

MAKRO NO
MIKRO NO
:3
: 10 KAMIS MAKRO NO
MIKRO NO
:3
: 10 JUM'AT MAKRO NO
MIKRO NO
:3
: 10
Jogging (5 lap x 2 keliling) 30' 1.Ankling Ledder Drill 30' 1.Ankling Small Games (Gobak Sodor)
Servis (2 keranjang) 5.T Bounding Servis (1 keranjang) 5.T Bounding Mini Tennis + Groundstroke
Outside Circle (20 rep x 3 set) 6.Hopping Swipper Drill (20 rep x 10 set) 6.Hopping Servis (2 keranjang)
PAGI PAGI PAGI
Angel Shot (20 rep x 3 set) 120' 7.Kijang Drop Drill (20 rep x 5 set) 90' 7.Kijang Play Point
Small Games (Net Fish) Core Training Plyometric: Jogging (5 lap x 2 keliling)
Berdoa
Ledder Drill 30'
Dynamic Stretching
SORE OFF SORE

Play Point
90'
SORE OFF
Play Point
Core Training
Evaluasi + Berdoa
MAKRO NO
MIKRO NO
:3
: 11 SENIN MAKRO NO
MIKRO NO
:3
MIKRO NO
:3
: 11
4.Kombinasi 4.Kombinasi Mini Tennis + Groundstroke
5.T Bounding Fartlek, DN: ±150, 2000 m 5.T Bounding Servis (1 keranjang)
(Test) Push Up 1' 6.Hopping Fast Continous Run 90' 6.Hopping Groundstroke 2on1 Play Point
PAGI PAGI PAGI
(Test) Bleep Test 90' 7.Kijang 30 menit, DN: ±160 7.Kijang Approach Shot (20 rep x 5 set)
8.Sprint Interval Trainnig 400 m (3 set) 8.Sprint Drop Drill (20 rep x 5 set)
Play Point
3.Butt Kick
4.Kombinasi
SORE
Slow Continous Run
90 menit, DN: ±160
6.Hopping
90' 7.Kijang
SORE OFF SORE
8.Sprint

MAKRO NO
MIKRO NO
:3
: 11 KAMIS MAKRO NO
MIKRO NO
:3
MIKRO NO
:3
: 11
(Test) Vertical Jump 4.Kombinasi Mini Tennis + Groundstroke 4.Kombinasi
(Test) Leg Press 5.T Bounding Servis (1 keranjang) 5.T Bounding
PAGI
(Test) Sit Up 2'
6.Hopping
120' 7.Kijang
8.Sprint
PAGI
Play Point
6.Hopping
90' 7.Kijang
8.Sprint
PAGI
TRY OUT

SORE
On The Way SORE
TRY OUT SORE
TRY OUT
MAKRO NO
MIKRO NO
:3
: 12 SENIN MAKRO NO
MIKRO NO
:3
MIKRO NO
:3
: 12
PAGI PAGI PAGI
3.Butt Kick
4.Kombinasi
SORE
Slow Continous Run
90 menit, DN: ±160
6.Hopping
90' 7.Kijang
SORE OFF SORE
8.Sprint

MAKRO NO
MIKRO NO
:3
: 12 KAMIS MAKRO NO
MIKRO NO
:3
MIKRO NO
:3
: 12
PAGI PAGI PAGI
Berdoa
Ledder Drill 30'
Dynamic Stretching
SORE OFF SORE

Play Point
90'
SORE OFF
Play Point
Core Training
Evaluasi + Berdoa
MAKRO NO
MIKRO NO
:4
: 13 SENIN MAKRO NO
MIKRO NO
:4
MIKRO NO
:4
: 13
Forehand Drill (20 rep x 3 set) 6.Hopping Outside Circle (20 rep x 3 set) 6.Hopping Groundstroke 2on1 Play Point
PAGI PAGI PAGI
Backhand Drill (20 rep x 3 set) 90' 7.Kijang Angel Shot (20 rep x 3 set) 120' 7.Kijang Approach Shot (20 rep x 3 set)
Swipper Drill (20 rep x 3 set) 8.Sprint Shot Selection (20 rep x 3 set) 8.Sprint Drop Drill (20 rep x 3 set)
Play Point Play Point Play Point
Jogging (5 lap x 2 keliling) 30' 1.Ankling Running ABC
3.Butt Kick
4.Kombinasi
SORE
Fast Continous Run
30 menit, DN: ±160
90' 6.Hopping
7.Kijang
SORE OFF SORE
Slow Continous Run
90 menit, DN: ±160
Plyometric (15 rep x 3 set) Plyometric: Core Training

Stretching 30' Medium Intensity PNF
MAKRO NO
MIKRO NO
:4
: 13 KAMIS MAKRO NO
MIKRO NO
:4
MIKRO NO
:4
: 13
Berdoa Running ABC : Berdoa Plyometric:
Jogging (5 lap x 2 keliling) 30' 1.Ankling Ledder Drill 30' High Intensity
Running ABC 2.High Knee Plyometric (10 rep x 3 set)
3.Butt Kick
Mini Tennis + Groundstroke 4.Kombinasi Mini Tennis + Groundstroke
Servis (2 keranjang) 5.T Bounding Servis (1 keranjang)
PAGI
6.Hopping
120' 7.Kijang
8.Sprint
PAGI
Play Point
90'
PAGI
TRY OUT
Small Games (Net Fish) SPBL (20 rep x 3 set) SPBL=

PNF 30' Stretching 30' Sit Up, Push Up,
Evaluasi + Berdoa Evaluasi + Berdoa Back Up, Leg Up
SORE OFF SORE

TRY OUT SORE
TRY OUT
SORE OFF SORE
TRY OUT SORE
TRY OUT
TAHAP : FASE KOMPETISI UTAMA TAHAP : FASE KOMPETISI UTAMA TAHAP : FASE KOMPETISI UTAMA
MAKRO NO
MIKRO NO
:4
: 14 SENIN MAKRO NO
MIKRO NO
:4
MIKRO NO
:4
: 14
PAGI PAGI PAGI
3.Butt Kick
4.Kombinasi
SORE
Fast Continous Run
30 menit, DN: ±160
90' 6.Hopping
7.Kijang
SORE OFF SORE
Slow Continous Run
90 menit, DN: ±160

MAKRO NO
MIKRO NO
:4
: 14 KAMIS MAKRO NO
MIKRO NO
:4
MIKRO NO
:4
: 14
Berdoa Running ABC : Berdoa Plyometric: Berdoa
Jogging (5 lap x 2 keliling) 30' 1.Ankling Ledder Drill 30' High Intensity Small Games (Gobak Sodor)
Running ABC 2.High Knee Plyometric (10 rep x 3 set) Dynamic Stretching
3.Butt Kick
Servis (2 keranjang) 5.T Bounding Servis (1 keranjang) Mini Tennis + Groundstroke
Outside Circle (20 rep x 3 set) 6.Hopping Swipper Drill (10 rep x 10 set) Servis (2 keranjang)
PAGI PAGI PAGI
Angel Shot (20 rep x 3 set) 120' 7.Kijang Drop Drill (10 rep x 7 set) 90' Play Point
Shot Selection (20 rep x 3 set) 8.Sprint Play Point Play Point
Small Games (Net Fish) SPBL (20 rep x 3 set) SPBL= Jogging (5 lap x 2 keliling)
Berdoa
Ledder Drill 30'
Dynamic Stretching
SORE OFF SORE

Play Point
90'
SORE OFF
Play Point
Core Training
Evaluasi + Berdoa
MAKRO NO
MIKRO NO
:4
: 15 SENIN MAKRO NO
MIKRO NO
:4
MIKRO NO
:4
: 15
PAGI PAGI PAGI
3.Butt Kick
4.Kombinasi
SORE
Fast Continous Run
30 menit, DN: ±160
90' 6.Hopping
7.Kijang
SORE OFF SORE
Slow Continous Run
90 menit, DN: ±160

MAKRO NO
MIKRO NO
:4
: 15 KAMIS MAKRO NO
MIKRO NO
:4
MIKRO NO
:4
: 15
3.Butt Kick
PAGI
6.Hopping
90' 7.Kijang
8.Sprint
PAGI
Play Point
90'
PAGI
MATCH

SORE OFF SORE
MATCH SORE
MATCH
TAHAP : FASE TRANSISI TAHAP : FASE TRANSISI TAHAP : FASE TRANSISI

MAKRO NO
MIKRO NO
:4
: 16 SENIN MAKRO NO
MIKRO NO
:4
MIKRO NO
:4
: 16
PAGI OFF PAGI

SWIM PAGI OFF
SORE
WATCH CINEMA SORE OFF SORE
FUTSAL

MAKRO NO
MIKRO NO
:4
: 16 KAMIS MAKRO NO
MIKRO NO
:4
MIKRO NO
:4
: 16
PAGI
SWIM PAGI OFF PAGI
DUFAN
SORE OFF SORE
FUTSAL SORE
FAMILY DIN
MAKRO NO
MIKRO NO
:5
: 18 SENIN MAKRO NO
MIKRO NO
:5
MIKRO NO
:5
: 18
PAGI PAGI PAGI
PAGI PAGI PAGI
3.Butt Kick
4.Kombinasi
5.T Bounding
SORE
Slow Continous Run
60 menit, DN: ±150
6.Hopping
60' 7.Kijang
SORE OFF SORE
Slow Continous Run
60 menit, DN: ±150
8.Sprint

Stretching 30' PNF
MAKRO NO
MIKRO NO
:5
: 18 KAMIS MAKRO NO
MIKRO NO
:5
MIKRO NO
:5
: 18
3.Butt Kick

Berdoa CT 7 Pose :
3.Sit UP
4.Leg Raise
SORE OFF SORE
Circuit Training
6.MB cross
60' 7.MB straight
SORE OFF
Core Training
Evaluasi + Berdoa
MAKRO NO
MIKRO NO
:5
: 19 SENIN MAKRO NO
MIKRO NO
:5
MIKRO NO
:5
: 19
PAGI PAGI PAGI
9.MB straight
3.Butt Kick
4.Kombinasi
5.T Bounding
SORE
Slow Continous Run
90 menit, DN: ±150
6.Hopping
90' 7.Kijang
SORE OFF SORE
Slow Continous Run
90 menit, DN: ±150
8.Sprint

Stretching 30' PNF
MAKRO NO
MIKRO NO
:5
: 19 KAMIS MAKRO NO
MIKRO NO
:5
MIKRO NO
:5
: 19
PAGI PAGI PAGI
Play Point
Berdoa CT 9 Pose :
3.Sit UP

4.Leg Raise
SORE OFF SORE
Circuit Training
6.Plank
90' 7.Calf Raise
SORE OFF
9.MB straight
Core Training
Evaluasi + Berdoa
MAKRO NO
MIKRO NO
:5
: 20 SENIN MAKRO NO
MIKRO NO
:5
MIKRO NO
:5
: 20
PAGI PAGI PAGI
9.MB straight
3.Butt Kick
SORE SORE OFF SORE

4.Kombinasi
5.T Bounding
SORE
Slow Continous Run
60 menit, DN: ±150
6.Hopping
60' 7.Kijang
SORE OFF SORE
Slow Continous Run
90 menit, DN: ±150
8.Sprint

Stretching 30' PNF
MAKRO NO
MIKRO NO
:5
: 20 KAMIS MAKRO NO
MIKRO NO
:5
MIKRO NO
:5
: 20
PAGI PAGI PAGI
Play Point
Berdoa CT 9 Pose :
3.Sit UP
4.Leg Raise
SORE OFF SORE
SORE OFF
SORE OFF SORE
SORE OFF
9.MB straight
Core Training
Evaluasi + Berdoa
MAKRO NO
MIKRO NO
:5
: 21 SENIN MAKRO NO
MIKRO NO
:5
MIKRO NO
:5
: 21
PAGI PAGI PAGI
9.MB straight
3.Butt Kick
4.Kombinasi
5.T Bounding
SORE
Slow Continous Run 6.Hopping
SORE OFF SORE
Slow Continous Run
SORE
SORE OFF SORE
90 menit, DN: ±150
8.Sprint

Stretching 30' PNF
MAKRO NO
MIKRO NO
:5
: 21 KAMIS MAKRO NO
MIKRO NO
:5
MIKRO NO
:5
: 21
PAGI PAGI PAGI
Play Point
Berdoa CT 9 Pose :
3.Sit UP
4.Leg Raise
SORE OFF SORE
Circuit Training
6.Plank
90' 7.Calf Raise
SORE OFF
9.MB straight
Core Training
Evaluasi + Berdoa
MAKRO NO
MIKRO NO
:6
: 22 SENIN MAKRO NO
MIKRO NO
:6
MIKRO NO
:6
: 22
3.Butt Kick
PAGI PAGI PAGI
Play Point
3.Butt Kick
4.Kombinasi
SORE
Fast Continous Run
30 menit, DN: ±160
90' 6.Hopping
7.Kijang
SORE OFF SORE
Slow Continous Run
90 menit, DN: ±160
SORE SORE OFF SORE

Stretching 30' PNF
MAKRO NO
MIKRO NO
:6
: 22 KAMIS MAKRO NO
MIKRO NO
:6
MIKRO NO
:6
: 22
PAGI PAGI PAGI
Berdoa PS 9 Pose:
3.Bench Press
4.Lat Pulldowns
SORE OFF SORE
90' 6.Dumbbell Press
7.Dumbbell Fly
SORE OFF
8.MB cross
9.MB straight
Core Training
Evaluasi + Berdoa
MAKRO NO
MIKRO NO
:6
: 23 SENIN MAKRO NO
MIKRO NO
:6
MIKRO NO
:6
: 23
3.Butt Kick
PAGI PAGI PAGI
Play Point
3.Butt Kick
4.Kombinasi
SORE
Fast Continous Run
30 menit, DN: ±160
90' 6.Hopping
7.Kijang
SORE OFF SORE
Slow Continous Run
90 menit, DN: ±160

Stretching 30' PNF
MAKRO NO
MIKRO NO
:6
: 23 KAMIS MAKRO NO
MIKRO NO
:6
MIKRO NO
:6
: 23
PAGI PAGI PAGI
Berdoa PS 9 Pose:
3.Bench Press
4.Lat Pulldowns
SORE OFF SORE
7.Dumbbell Fly
SORE OFF
8.MB cross
9.MB straight
Core Training
Evaluasi + Berdoa
MAKRO NO
MIKRO NO
:6
: 24 SENIN MAKRO NO
MIKRO NO
:6
MIKRO NO
:6
: 24
3.Butt Kick
PAGI PAGI PAGI
Play Point
3.Butt Kick
4.Kombinasi
SORE
Fast Continous Run
30 menit, DN: ±160
90' 6.Hopping
7.Kijang
SORE OFF SORE
Slow Continous Run
90 menit, DN: ±160

Stretching 30' PNF
MAKRO NO
MIKRO NO
:6
: 24 KAMIS MAKRO NO
MIKRO NO
:6
MIKRO NO
:6
: 24
PAGI PAGI PAGI
Berdoa PS 9 Pose:
3.Bench Press
4.Lat Pulldowns
SORE OFF SORE
7.Dumbbell Fly
SORE OFF
8.MB cross
9.MB straight
Core Training
Evaluasi + Berdoa
MAKRO NO
MIKRO NO
:6
: 25 SENIN MAKRO NO
MIKRO NO
:6
MIKRO NO
:6
: 25
3.Butt Kick
PAGI PAGI PAGI
Play Point
3.Butt Kick
4.Kombinasi
SORE
Fast Continous Run
30 menit, DN: ±160
90' 6.Hopping
7.Kijang
SORE OFF SORE
Slow Continous Run
90 menit, DN: ±160

Stretching 30' PNF
MAKRO NO : 6
MIKRO NO : 25 KAMIS MAKRO NO : 6
MIKRO NO : 25 JUM'AT MAKRO NO : 6
MIKRO NO : 25
PAGI PAGI PAGI
Berdoa PS 9 Pose:
3.Bench Press
4.Lat Pulldowns
SORE OFF SORE
7.Dumbbell Fly
SORE OFF
8.MB cross
9.MB straight
Core Training
Evaluasi + Berdoa
MAKRO NO : 7
MIKRO NO : 26 SENIN MAKRO NO : 7
MIKRO NO : 26 SELASA MAKRO NO : 7
MIKRO NO : 26
PAGI PAGI PAGI
3.Butt Kick
4.Kombinasi
SORE
Slow Continous Run
90 menit, DN: ±160
6.Hopping
90' 7.Kijang
SORE OFF SORE
8.Sprint

MAKRO NO
MIKRO NO
:7
: 26 KAMIS MAKRO NO
MIKRO NO
:7
MIKRO NO
:7
: 26
PAGI
6.Hopping
120' 7.Kijang
8.Sprint
PAGI
Play Point
6.Hopping
90' 7.Kijang
8.Sprint
PAGI
TRY OUT

SORE OFF SORE

TRY OUT SORE
TRY OUT
MAKRO NO
MIKRO NO
:7
: 27 SENIN MAKRO NO
MIKRO NO
:7
MIKRO NO
:7
: 27
PAGI PAGI PAGI
3.Butt Kick
4.Kombinasi
SORE
Slow Continous Run
90 menit, DN: ±160
6.Hopping
90' 7.Kijang
SORE OFF SORE
8.Sprint

MAKRO NO
MIKRO NO
:7
: 27 KAMIS MAKRO NO
MIKRO NO
:7
MIKRO NO
:7
: 27
PAGI PAGI PAGI

PAGI PAGI PAGI
Berdoa
Ledder Drill 30'
Dynamic Stretching

SORE OFF SORE
Play Point
90'
SORE OFF
Play Point
Core Training
Evaluasi + Berdoa
MAKRO NO
MIKRO NO
:7
: 28 SENIN MAKRO NO
MIKRO NO
:7
MIKRO NO
:7
: 28
PAGI PAGI PAGI

PAGI PAGI PAGI
Play Point
3.Butt Kick
4.Kombinasi
SORE
Slow Continous Run
90 menit, DN: ±160
6.Hopping
90' 7.Kijang
SORE OFF SORE
8.Sprint

MAKRO NO
MIKRO NO
:7
: 28 KAMIS MAKRO NO
MIKRO NO
:7
MIKRO NO
:7
: 28
PAGI
(Test) Sit Up 2'
6.Hopping
120' 7.Kijang
PAGI
6.Hopping
90' 7.Kijang
PAGI
TRY OUT
PAGI
Servis (2 keranjang) 8.Sprint
PAGI
Play Point 8.Sprint
PAGI
TRY OUT

SORE
On The Way SORE
TRY OUT SORE
TRY OUT
MAKRO NO
MIKRO NO
:7
: 29 SENIN MAKRO NO
MIKRO NO
:7
MIKRO NO
:7
: 29
PAGI PAGI PAGI
PAGI PAGI PAGI
3.Butt Kick
4.Kombinasi
SORE
Slow Continous Run
90 menit, DN: ±160
6.Hopping
90' 7.Kijang
SORE OFF SORE
8.Sprint

MAKRO NO
MIKRO NO
:7
: 29 KAMIS MAKRO NO
MIKRO NO
:7
MIKRO NO
:7
: 29
PAGI PAGI PAGI
Berdoa
Ledder Drill 30'
Dynamic Stretching

SORE OFF SORE
Play Point
90'
SORE OFF
Play Point
Core Training
Evaluasi + Berdoa
MAKRO NO
MIKRO NO
:8
: 30 SENIN MAKRO NO
MIKRO NO
:8
MIKRO NO
:8
: 30
PAGI PAGI PAGI
3.Butt Kick
4.Kombinasi
SORE
Fast Continous Run
30 menit, DN: ±160
90' 6.Hopping
7.Kijang
SORE OFF SORE
Slow Continous Run
90 menit, DN: ±160

MAKRO NO
MIKRO NO
:8
: 30 KAMIS MAKRO NO
MIKRO NO
:8
MIKRO NO
:8
: 30
3.Butt Kick
PAGI
6.Hopping
120' 7.Kijang
8.Sprint
PAGI
Play Point
90'
PAGI
TRY OUT

SORE OFF SORE
TRY OUT SORE
TRY OUT
MAKRO NO
MIKRO NO
:8
: 31 SENIN MAKRO NO
MIKRO NO
:8
MIKRO NO
:8
: 31
PAGI PAGI PAGI
SORE SORE OFF SORE

3.Butt Kick
4.Kombinasi
SORE
Fast Continous Run
30 menit, DN: ±160
90' 6.Hopping
7.Kijang
SORE OFF SORE
Slow Continous Run
90 menit, DN: ±160

MAKRO NO
MIKRO NO
:8
: 31 KAMIS MAKRO NO
MIKRO NO
:8
MIKRO NO
:8
: 31
3.Butt Kick
PAGI PAGI PAGI
Berdoa
Ledder Drill 30'
Dynamic Stretching

SORE OFF SORE
Play Point
90'
SORE OFF
Play Point
Core Training
Evaluasi + Berdoa
MAKRO NO
MIKRO NO
:8
: 32 SENIN MAKRO NO
MIKRO NO
:8
MIKRO NO
:8
: 32
PAGI PAGI PAGI
3.Butt Kick
4.Kombinasi
SORE
Fast Continous Run 90' 6.Hopping
SORE OFF SORE
Slow Continous Run
SORE
SORE OFF SORE
90 menit, DN: ±160

MAKRO NO
MIKRO NO
:8
: 32 KAMIS MAKRO NO
MIKRO NO
:8
MIKRO NO
:8
: 32
3.Butt Kick
PAGI
6.Hopping
90' 7.Kijang
8.Sprint
PAGI
Play Point
90'
PAGI
MATCH

SORE OFF SORE

MATCH SORE
MATCH
SORE OFF SORE
MATCH SORE
MATCH

MAKRO NO
MIKRO NO
:8
: 33 SENIN MAKRO NO
MIKRO NO
:8
MIKRO NO
:8
: 33
PAGI OFF PAGI

SWIM PAGI OFF
SORE
FUTSAL
SORE
FUTSAL

MAKRO NO
MIKRO NO
:8
: 33 KAMIS MAKRO NO
MIKRO NO
:8
MIKRO NO
:8
: 33
PAGI
SWIM PAGI OFF PAGI
DUFAN
SORE OFF SORE

FUTSAL SORE
FAMILY DIN
MAKRO NO
MIKRO NO
:9
: 35 SENIN MAKRO NO
MIKRO NO
:9
MIKRO NO
:9
: 35
PAGI PAGI PAGI
3.Butt Kick
4.Kombinasi
5.T Bounding
SORE
Slow Continous Run
60 menit, DN: ±150
6.Hopping
60' 7.Kijang
SORE OFF SORE
Slow Continous Run
60 menit, DN: ±150
8.Sprint

Stretching 30' PNF
MAKRO NO
MIKRO NO
:9
: 35 KAMIS MAKRO NO
MIKRO NO
:9
MIKRO NO
:9
: 35
3.Butt Kick

Berdoa CT 7 Pose :
3.Sit UP
4.Leg Raise
SORE OFF SORE
Circuit Training
6.MB cross
60' 7.MB straight
SORE OFF
Core Training
Evaluasi + Berdoa
MAKRO NO
MIKRO NO
:9
: 36 SENIN MAKRO NO
MIKRO NO
:9
MIKRO NO
:9
: 36
PAGI PAGI PAGI
9.MB straight
3.Butt Kick
4.Kombinasi
5.T Bounding
SORE
Slow Continous Run
90 menit, DN: ±150
6.Hopping
90' 7.Kijang
SORE OFF SORE
Slow Continous Run
90 menit, DN: ±150
8.Sprint

Stretching 30' PNF
MAKRO NO
MIKRO NO
:9
: 36 KAMIS MAKRO NO
MIKRO NO
:9
MIKRO NO
:9
: 36
PAGI PAGI PAGI
Play Point
Berdoa CT 9 Pose :
3.Sit UP
4.Leg Raise
SORE OFF SORE
Circuit Training
6.Plank
90' 7.Calf Raise
SORE OFF
9.MB straight
Core Training
Evaluasi + Berdoa
MAKRO NO
MIKRO NO
:9
: 37 SENIN MAKRO NO
MIKRO NO
:9
MIKRO NO
:9
: 37
PAGI PAGI PAGI
9.MB straight
3.Butt Kick
4.Kombinasi
5.T Bounding
SORE
Slow Continous Run
60 menit, DN: ±150
6.Hopping
60' 7.Kijang
SORE OFF SORE
Slow Continous Run
90 menit, DN: ±150
8.Sprint

Stretching 30' PNF
MAKRO NO
MIKRO NO
:9
: 37 KAMIS MAKRO NO
MIKRO NO
:9
MIKRO NO
:9
: 37
PAGI PAGI PAGI
Play Point
Berdoa CT 9 Pose :
3.Sit UP
4.Leg Raise
SORE OFF SORE
Circuit Training
6.Plank
90' 7.Calf Raise
SORE OFF
9.MB straight
Core Training
Evaluasi + Berdoa
MAKRO NO
MIKRO NO
:9
: 38 SENIN MAKRO NO
MIKRO NO
:9
MIKRO NO
:9
: 38
PAGI PAGI PAGI
9.MB straight
3.Butt Kick
4.Kombinasi
5.T Bounding
SORE
Slow Continous Run
60 menit, DN: ±150
6.Hopping
60' 7.Kijang
SORE OFF SORE
Slow Continous Run
90 menit, DN: ±150
8.Sprint

Stretching 30' PNF
MAKRO NO
MIKRO NO
:9
: 38 KAMIS MAKRO NO
MIKRO NO
:9
MIKRO NO
:9
: 38
PAGI PAGI PAGI

PAGI PAGI PAGI
Play Point
Berdoa CT 9 Pose :
3.Sit UP
4.Leg Raise
SORE OFF SORE
Circuit Training
6.Plank
90' 7.Calf Raise
SORE OFF
9.MB straight
Core Training
Evaluasi + Berdoa
MAKRO NO
MIKRO NO
: 10
: 39 SENIN MAKRO NO
MIKRO NO
: 10
MIKRO NO
: 10
: 39
3.Butt Kick
PAGI PAGI PAGI

PAGI PAGI PAGI
Play Point
3.Butt Kick
4.Kombinasi
SORE
Fast Continous Run
30 menit, DN: ±160
90' 6.Hopping
7.Kijang
SORE OFF SORE
Slow Continous Run
90 menit, DN: ±160

Stretching 30' PNF
MAKRO NO
MIKRO NO
: 10
: 39 KAMIS MAKRO NO
MIKRO NO
: 10
MIKRO NO
: 10
: 39
PAGI PAGI PAGI
PAGI PAGI PAGI
Berdoa PS 9 Pose:
3.Bench Press
4.Lat Pulldowns
SORE OFF SORE
7.Dumbbell Fly
SORE OFF
8.MB cross
9.MB straight
Core Training
Evaluasi + Berdoa
MAKRO NO
MIKRO NO
: 10
: 40 SENIN MAKRO NO
MIKRO NO
: 10
MIKRO NO
: 10
: 40
3.Butt Kick
PAGI PAGI PAGI
PAGI PAGI PAGI
Play Point
3.Butt Kick
4.Kombinasi
SORE
Fast Continous Run
30 menit, DN: ±160
90' 6.Hopping
7.Kijang
SORE OFF SORE
Slow Continous Run
90 menit, DN: ±160

Stretching 30' PNF
MAKRO NO
MIKRO NO
: 10
: 40 KAMIS MAKRO NO
MIKRO NO
: 10
MIKRO NO
: 10
: 40
PAGI PAGI PAGI
PAGI PAGI PAGI
Berdoa PS 9 Pose:
3.Bench Press
4.Lat Pulldowns
SORE OFF SORE
7.Dumbbell Fly
SORE OFF
8.MB cross
9.MB straight
Core Training
Evaluasi + Berdoa
MAKRO NO
MIKRO NO
: 10
: 41 SENIN MAKRO NO
MIKRO NO
: 10
MIKRO NO
: 10
: 41
3.Butt Kick
PAGI PAGI PAGI
Play Point
PAGI PAGI PAGI
3.Butt Kick
4.Kombinasi
SORE
Fast Continous Run
30 menit, DN: ±160
90' 6.Hopping
7.Kijang
SORE OFF SORE
Slow Continous Run
90 menit, DN: ±160

Stretching 30' PNF
MAKRO NO
MIKRO NO
: 10
: 41 KAMIS MAKRO NO
MIKRO NO
: 10
MIKRO NO
: 10
: 41
PAGI PAGI PAGI
Berdoa PS 9 Pose:
3.Bench Press
4.Lat Pulldowns
SORE OFF SORE
7.Dumbbell Fly
SORE OFF
8.MB cross
9.MB straight
Core Training
Evaluasi + Berdoa
MAKRO NO
MIKRO NO
: 10
: 42 SENIN MAKRO NO
MIKRO NO
: 10
MIKRO NO
: 10
: 42
3.Butt Kick
PAGI PAGI PAGI
Play Point
3.Butt Kick
4.Kombinasi
SORE
Fast Continous Run
30 menit, DN: ±160
90' 6.Hopping
7.Kijang
SORE OFF SORE
Slow Continous Run
90 menit, DN: ±160

Stretching 30' PNF
MAKRO NO
MIKRO NO
: 10
: 42 KAMIS MAKRO NO
MIKRO NO
: 10
MIKRO NO
: 10
: 42
PAGI PAGI PAGI
Berdoa PS 9 Pose:
3.Bench Press
4.Lat Pulldowns
SORE OFF SORE
7.Dumbbell Fly
SORE OFF
8.MB cross
9.MB straight
Core Training
Evaluasi + Berdoa
MAKRO NO
MIKRO NO
: 11
: 43 SENIN MAKRO NO
MIKRO NO
: 11
MIKRO NO
: 11
: 43
PAGI PAGI PAGI
3.Butt Kick
4.Kombinasi
SORE
Slow Continous Run
90 menit, DN: ±160
6.Hopping
90' 7.Kijang
SORE OFF SORE
8.Sprint

MAKRO NO
MIKRO NO
: 11
: 43 KAMIS MAKRO NO
MIKRO NO
: 11
MIKRO NO
: 11
: 43
PAGI
6.Hopping
120' 7.Kijang
8.Sprint
PAGI
Play Point
6.Hopping
90' 7.Kijang
8.Sprint
PAGI
TRY OUT

SORE OFF SORE

TRY OUT SORE
TRY OUT
SORE OFF SORE
TRY OUT SORE
TRY OUT
MAKRO NO
MIKRO NO
: 11
: 44 SENIN MAKRO NO
MIKRO NO
: 11
MIKRO NO
: 11
: 44
PAGI PAGI PAGI
3.Butt Kick
4.Kombinasi
SORE SORE OFF SORE
SORE
Slow Continous Run
90 menit, DN: ±160
6.Hopping
90' 7.Kijang
SORE OFF SORE
8.Sprint

MAKRO NO
MIKRO NO
: 11
: 44 KAMIS MAKRO NO
MIKRO NO
: 11
MIKRO NO
: 11
: 44
PAGI PAGI PAGI
Berdoa
Ledder Drill 30'
Dynamic Stretching

SORE OFF SORE
Play Point
90'
SORE OFF
Play Point
Core Training
Evaluasi + Berdoa
MAKRO NO
MIKRO NO
: 11
: 45 SENIN MAKRO NO
MIKRO NO
: 11
MIKRO NO
: 11
: 45
PAGI PAGI PAGI
Play Point
3.Butt Kick
4.Kombinasi
SORE
Slow Continous Run
90 menit, DN: ±160
6.Hopping
90' 7.Kijang
SORE OFF SORE
8.Sprint
SORE SORE OFF SORE

MAKRO NO
MIKRO NO
: 11
: 45 KAMIS MAKRO NO
MIKRO NO
: 11
MIKRO NO
: 11
: 45
PAGI
(Test) Sit Up 2'
6.Hopping
120' 7.Kijang
8.Sprint
PAGI
Play Point
6.Hopping
90' 7.Kijang
8.Sprint
PAGI
TRY OUT

SORE
On The Way SORE
TRY OUT SORE
TRY OUT
MAKRO NO
MIKRO NO
: 11
: 46 SENIN MAKRO NO
MIKRO NO
: 11
MIKRO NO
: 11
: 46
PAGI PAGI PAGI
3.Butt Kick
4.Kombinasi
SORE
Slow Continous Run
90 menit, DN: ±160
6.Hopping
90' 7.Kijang
SORE OFF SORE
8.Sprint

MAKRO NO
MIKRO NO
: 11
: 46 KAMIS MAKRO NO
MIKRO NO
: 11
MIKRO NO
: 11
: 46
PAGI PAGI PAGI
Berdoa
Ledder Drill 30'
Dynamic Stretching

SORE OFF SORE
Play Point
90'
SORE OFF
Play Point
Core Training
Evaluasi + Berdoa
MAKRO NO
MIKRO NO
: 12
: 47 SENIN MAKRO NO
MIKRO NO
: 12
MIKRO NO
: 12
: 47
PAGI PAGI PAGI
3.Butt Kick
4.Kombinasi
SORE
Fast Continous Run
30 menit, DN: ±160
90' 6.Hopping
7.Kijang
SORE OFF SORE
Slow Continous Run
90 menit, DN: ±160

MAKRO NO : 12
MIKRO NO : 47 KAMIS MAKRO NO : 12
MIKRO NO : 47 JUM'AT MAKRO NO : 12
MIKRO NO : 47
3.Butt Kick
PAGI
6.Hopping
120' 7.Kijang
8.Sprint
PAGI
Play Point
90'
PAGI
TRY OUT

SORE OFF SORE

TRY OUT SORE
TRY OUT
MAKRO NO
MIKRO NO
: 12
: 48 SENIN MAKRO NO
MIKRO NO
: 12
MIKRO NO
: 12
: 48
PAGI PAGI PAGI
3.Butt Kick
4.Kombinasi
SORE
Fast Continous Run
30 menit, DN: ±160
90' 6.Hopping
7.Kijang
SORE OFF SORE
Slow Continous Run
90 menit, DN: ±160

MAKRO NO
MIKRO NO
: 12
: 48 KAMIS MAKRO NO
MIKRO NO
: 12
MIKRO NO
: 12
: 48
3.Butt Kick
PAGI PAGI PAGI
Berdoa
Ledder Drill 30'
Dynamic Stretching

SORE OFF SORE
Play Point
90'
SORE OFF
Play Point
Core Training
Evaluasi + Berdoa
MAKRO NO
MIKRO NO
: 12
: 49 SENIN MAKRO NO
MIKRO NO
: 12
MIKRO NO
: 12
: 49
PAGI PAGI PAGI
3.Butt Kick
4.Kombinasi
SORE
Fast Continous Run
30 menit, DN: ±160
90' 6.Hopping
7.Kijang
SORE OFF SORE
Slow Continous Run
90 menit, DN: ±160

MAKRO NO
MIKRO NO
: 12
: 49 KAMIS MAKRO NO
MIKRO NO
: 12
MIKRO NO
: 12
: 49
3.Butt Kick
PAGI PAGI PAGI

MATCH
PAGI
6.Hopping
90' 7.Kijang
8.Sprint
PAGI
Play Point
90'
PAGI
MATCH

SORE OFF SORE

MATCH SORE
MATCH

MAKRO NO
MIKRO NO
: 12
: 50 SENIN MAKRO NO
MIKRO NO
: 12
MIKRO NO
: 12
: 50
PAGI OFF PAGI

SWIM PAGI OFF
PAGI OFF PAGI
SWIM PAGI OFF
SORE
FUTSAL

MAKRO NO
MIKRO NO
: 12
: 50 KAMIS MAKRO NO
MIKRO NO
: 12
MIKRO NO
: 12
: 50
PAGI
SWIM PAGI OFF PAGI
DUFAN
PAGI
SWIM PAGI OFF PAGI
DUFAN
SORE OFF SORE

FUTSAL SORE
FAMILY DIN
RABU
CATATAN
30'
90'
SPBL=
30' Sit Up, Push Up,
Back Up, Leg Up
Running ABC :
30' 1.Ankling
2.High Knee
3.Butt Kick
4.Kombinasi
5.T Bounding
6.Hopping
60' 7.Kijang
8.Sprint
30'
SABTU
CATATAN
30'
120'
SPBL=
Back Up, Leg Up
FF
RABU
CATATAN
30'
120'
SPBL=
Back Up, Leg Up
Running ABC :
30' 1.Ankling
2.High Knee
3.Butt Kick
4.Kombinasi
5.T Bounding
6.Hopping
90' 7.Kijang
8.Sprint
30'
SABTU
CATATAN
30'
120'
SPBL=
Back Up, Leg Up
FF
FF
RABU
CATATAN
30'
120'
SPBL=
Back Up, Leg Up
Running ABC :
30' 1.Ankling
2.High Knee
3.Butt Kick
4.Kombinasi
5.T Bounding
6.Hopping
90' 7.Kijang
8.Sprint
30'
SABTU
CATATAN
30'
120'
SPBL=
Back Up, Leg Up
FF
FF
RABU
CATATAN
30'
120'
SPBL=
Back Up, Leg Up
Running ABC :
30' 1.Ankling
2.High Knee
3.Butt Kick
4.Kombinasi
5.T Bounding
6.Hopping
90' 7.Kijang
8.Sprint
30'
SABTU
CATATAN
30'
120'
SPBL=
Back Up, Leg Up
FF
RABU
CATATAN
30'
90'
SPBL=
Back Up, Leg Up
Running ABC :
30' 1.Ankling
2.High Knee
3.Butt Kick
4.Kombinasi
5.T Bounding
6.Hopping
90' 7.Kijang
8.Sprint
30'
SABTU
CATATAN
30'
120'
Plyometric:
30' Low Intensity
FF
RABU
CATATAN
30'
90'
SPBL=
Back Up, Leg Up
Running ABC :
30' 1.Ankling
2.High Knee
3.Butt Kick
4.Kombinasi
5.T Bounding
6.Hopping
90' 7.Kijang
8.Sprint
30'
SABTU
CATATAN
30'
120'
Plyometric:
30' Medium Intensity
FF
RABU
CATATAN
30'
90'
SPBL=
Back Up, Leg Up
Running ABC :
30' 1.Ankling
2.High Knee
3.Butt Kick
4.Kombinasi
5.T Bounding
6.Hopping
90' 7.Kijang
8.Sprint
30'
SABTU
CATATAN
30'
120'
Plyometric:
FF
RABU
CATATAN
30'
90'
SPBL=
Back Up, Leg Up
Running ABC :
30' 1.Ankling
2.High Knee
3.Butt Kick
4.Kombinasi
5.T Bounding
6.Hopping
90' 7.Kijang
8.Sprint
30'
SABTU
CATATAN
30'
120'
Plyometric:
30' High Intensity
FF
FF
RABU
CATATAN
30'
90'
SPBL=
Back Up, Leg Up
PS 9 Pose:
30' 1.Barbell Curl
2.Back Press
3.Bench Press
4.Lat Pulldowns
5.Hammer Curl
7.Dumbbell Fly
8.MB cross
9.MB straight
30' High Intensity
SABTU
CATATAN
OUT
OUT
RABU
CATATAN
30'
90'
SPBL=
Back Up, Leg Up
PS 7 Pose:
30' 1.Barbell Curl
2.Back Press
3.Bench Press
4.Lat Pulldowns
5.Hammer Curl
7.Dumbbell Fly
30' High Intensity
SABTU
CATATAN
30'
120'
30'
FF
RABU
CATATAN
30'
90'
SPBL=
Back Up, Leg Up
PS 7 Pose:
30' 1.Barbell Curl
2.Back Press
3.Bench Press
4.Lat Pulldowns
5.Hammer Curl
7.Dumbbell Fly
30' High Intensity
SABTU
CATATAN
OUT
OUT
RABU
CATATAN
30'
90'
SPBL=
Back Up, Leg Up
CT 7 Pose:
30' 1.Barbell Curl
2.Back Press
3.Bench Press
4.Lat Pulldowns
5.Hammer Curl
7.Dumbbell Fly
30' High Intensity
SABTU
CATATAN
30'
120'
30'
FF
RABU
CATATAN
30'
90'
SPBL=
Back Up, Leg Up
Running ABC :
30' 1.Ankling
2.High Knee
3.Butt Kick
4.Kombinasi
5.T Bounding
6.Hopping
90' 7.Kijang
8.Sprint
30'
SABTU
CATATAN
OUT
OUT
OUT
RABU
CATATAN
30'
90'
SPBL=
Back Up, Leg Up
Running ABC :
30' 1.Ankling
2.High Knee
3.Butt Kick
4.Kombinasi
5.T Bounding
6.Hopping
90' 7.Kijang
8.Sprint
30'
SABTU
CATATAN
30'
120'
30'
FF
RABU
CATATAN
30'
90'
SPBL=
Back Up, Leg Up
Running ABC :
30' 1.Ankling
2.High Knee
3.Butt Kick
4.Kombinasi
5.T Bounding
6.Hopping
90' 7.Kijang
8.Sprint
30'
SABTU
CATATAN
TCH
TCH
RABU
CATATAN
FF
TSAL
SABTU
CATATAN
FAN
DINNER
RABU
CATATAN
30'
90'
SPBL=
Back Up, Leg Up
Running ABC :
30' 1.Ankling
2.High Knee
3.Butt Kick
4.Kombinasi
5.T Bounding
6.Hopping
60' 7.Kijang
8.Sprint
30'
SABTU
CATATAN
30'
120'
SPBL=
Back Up, Leg Up
FF
RABU
CATATAN
30'
120'
SPBL=
Back Up, Leg Up
Running ABC :
30' 1.Ankling
2.High Knee
3.Butt Kick
4.Kombinasi
5.T Bounding
6.Hopping
90' 7.Kijang
8.Sprint
30'
SABTU
CATATAN
30'
120'
SPBL=
Back Up, Leg Up
FF
FF
RABU
CATATAN
30'
120'
SPBL=
Back Up, Leg Up
Running ABC :
30' 1.Ankling
2.High Knee
3.Butt Kick
4.Kombinasi
5.T Bounding
6.Hopping
90' 7.Kijang
8.Sprint
30'
SABTU
CATATAN
30'
120'
SPBL=
Back Up, Leg Up
FF
FF
RABU
CATATAN
30'
120'
SPBL=
Back Up, Leg Up
Running ABC :
30' 1.Ankling
2.High Knee
3.Butt Kick
4.Kombinasi
5.T Bounding
6.Hopping
90' 7.Kijang
8.Sprint
30'
SABTU
CATATAN
30'
120'
SPBL=
Back Up, Leg Up
FF
FF
RABU
CATATAN
30'
90'
SPBL=
Back Up, Leg Up
Running ABC :
30' 1.Ankling
2.High Knee
3.Butt Kick
4.Kombinasi
5.T Bounding
6.Hopping
90' 7.Kijang
8.Sprint
30'
SABTU
CATATAN
30'
120'
Plyometric:
30' Low Intensity
FF
RABU
CATATAN
30'
90'
SPBL=
Back Up, Leg Up
Running ABC :
30' 1.Ankling
2.High Knee
3.Butt Kick
4.Kombinasi
5.T Bounding
6.Hopping
90' 7.Kijang
8.Sprint
30'
SABTU
CATATAN
30'
120'
Plyometric:
FF
RABU
CATATAN
30'
90'
SPBL=
Back Up, Leg Up
Running ABC :
30' 1.Ankling
2.High Knee
3.Butt Kick
4.Kombinasi
5.T Bounding
6.Hopping
90' 7.Kijang
8.Sprint
30'
SABTU
CATATAN
30'
120'
Plyometric:
FF
RABU
CATATAN
30'
90'
SPBL=
Back Up, Leg Up
Running ABC :
30' 1.Ankling
2.High Knee
3.Butt Kick
4.Kombinasi
5.T Bounding
6.Hopping
90' 7.Kijang
8.Sprint
30'
SABTU
CATATAN
30'
120'
Plyometric:
30' High Intensity
FF
RABU
CATATAN
30'
90'
SPBL=
Back Up, Leg Up
PS 9 Pose:
30' 1.Barbell Curl
2.Back Press
3.Bench Press
4.Lat Pulldowns
5.Hammer Curl
7.Dumbbell Fly
8.MB cross
9.MB straight
30' High Intensity
SABTU
CATATAN
OUT
OUT
RABU
CATATAN
30'
90'
SPBL=
Back Up, Leg Up
PS 7 Pose:
30' 1.Barbell Curl
2.Back Press
3.Bench Press
4.Lat Pulldowns
5.Hammer Curl
7.Dumbbell Fly
30' High Intensity
SABTU
CATATAN
30'
120'
30'
FF
RABU
CATATAN
30'
90'
SPBL=
Back Up, Leg Up
PS 7 Pose:
30' 1.Barbell Curl
2.Back Press
3.Bench Press
4.Lat Pulldowns
5.Hammer Curl
7.Dumbbell Fly
30' High Intensity
SABTU
CATATAN
OUT
OUT
OUT
RABU
CATATAN
30'
90'
SPBL=
Back Up, Leg Up
CT 7 Pose:
30' 1.Barbell Curl
2.Back Press
3.Bench Press
4.Lat Pulldowns
5.Hammer Curl
7.Dumbbell Fly
30' High Intensity
SABTU
CATATAN
30'
120'
30'
FF
RABU
CATATAN
30'
90'
SPBL=
Back Up, Leg Up
Running ABC :
30' 1.Ankling
2.High Knee
3.Butt Kick
4.Kombinasi
5.T Bounding
6.Hopping
90' 7.Kijang
8.Sprint
30'
SABTU
CATATAN
OUT
OUT
RABU
CATATAN
30'
90'
SPBL=
Back Up, Leg Up
Running ABC :
30' 1.Ankling
2.High Knee
3.Butt Kick
4.Kombinasi
5.T Bounding
6.Hopping
90' 7.Kijang
8.Sprint
30'
SABTU
CATATAN
30'
120'
30'
FF
FF
RABU
CATATAN
30'
90'
SPBL=
Back Up, Leg Up
Running ABC :
30' 1.Ankling
2.High Knee
3.Butt Kick
4.Kombinasi
5.T Bounding
6.Hopping
90' 7.Kijang
8.Sprint
30'
SABTU
CATATAN
TCH
TCH
TCH
RABU
CATATAN
FF
TSAL
TSAL
SABTU
CATATAN
FAN
DINNER
RABU
CATATAN
30'
90'
SPBL=
Back Up, Leg Up
Running ABC :
30' 1.Ankling
2.High Knee
3.Butt Kick
4.Kombinasi
5.T Bounding
6.Hopping
60' 7.Kijang
8.Sprint
30'
SABTU
CATATAN
30'
120'
SPBL=
Back Up, Leg Up
FF
RABU
CATATAN
30'
120'
SPBL=
Back Up, Leg Up
Running ABC :
30' 1.Ankling
2.High Knee
3.Butt Kick
4.Kombinasi
5.T Bounding
6.Hopping
90' 7.Kijang
8.Sprint
30'
SABTU
CATATAN
30'
120'
SPBL=
Back Up, Leg Up
FF
RABU
CATATAN
30'
120'
SPBL=
Back Up, Leg Up
Running ABC :
30' 1.Ankling
2.High Knee
3.Butt Kick
4.Kombinasi
5.T Bounding
6.Hopping
90' 7.Kijang
8.Sprint
30'
SABTU
CATATAN
30'
120'
SPBL=
Back Up, Leg Up
FF
RABU
CATATAN
30'
120'
SPBL=
Back Up, Leg Up
Running ABC :
30' 1.Ankling
2.High Knee
3.Butt Kick
4.Kombinasi
5.T Bounding
6.Hopping
90' 7.Kijang
8.Sprint
30'
SABTU
CATATAN
30'
120'
SPBL=
Back Up, Leg Up
FF
RABU
CATATAN
30'
90'
SPBL=
Back Up, Leg Up
Running ABC :
30' 1.Ankling
2.High Knee
3.Butt Kick
4.Kombinasi
5.T Bounding
6.Hopping
90' 7.Kijang
8.Sprint
30'
SABTU
CATATAN
30'
120'
Plyometric:
30' Low Intensity
FF
RABU
CATATAN
30'
90'
SPBL=
Back Up, Leg Up
Running ABC :
30' 1.Ankling
2.High Knee
3.Butt Kick
4.Kombinasi
5.T Bounding
6.Hopping
90' 7.Kijang
8.Sprint
30'
SABTU
CATATAN
30'
120'
Plyometric:
FF
RABU
CATATAN
30'
90'
SPBL=
Back Up, Leg Up
Running ABC :
30' 1.Ankling
2.High Knee
3.Butt Kick
4.Kombinasi
5.T Bounding
6.Hopping
90' 7.Kijang
8.Sprint
30'
SABTU
CATATAN
30'
120'
Plyometric:
FF
RABU
CATATAN
30'
90'
SPBL=
Back Up, Leg Up
Running ABC :
30' 1.Ankling
2.High Knee
3.Butt Kick
4.Kombinasi
5.T Bounding
6.Hopping
90' 7.Kijang
8.Sprint
30'
SABTU
CATATAN
30'
120'
Plyometric:
30' High Intensity
FF
RABU
CATATAN
30'
90'
SPBL=
Back Up, Leg Up
PS 9 Pose:
30' 1.Barbell Curl
2.Back Press
3.Bench Press
4.Lat Pulldowns
5.Hammer Curl
7.Dumbbell Fly
8.MB cross
9.MB straight
30' High Intensity
SABTU
CATATAN
OUT
OUT
OUT
RABU
CATATAN
30'
90'
SPBL=
Back Up, Leg Up
PS 7 Pose:
30' 1.Barbell Curl
2.Back Press
3.Bench Press
4.Lat Pulldowns
5.Hammer Curl
7.Dumbbell Fly
30' High Intensity
SABTU
CATATAN
30'
120'
30'
FF
FF
RABU
CATATAN
30'
90'
SPBL=
Back Up, Leg Up
PS 7 Pose:
30' 1.Barbell Curl
2.Back Press
3.Bench Press
4.Lat Pulldowns
5.Hammer Curl
7.Dumbbell Fly
30' High Intensity
SABTU
CATATAN
OUT
OUT
RABU
CATATAN
30'
90'
SPBL=
Back Up, Leg Up
CT 7 Pose:
30' 1.Barbell Curl
2.Back Press
3.Bench Press
4.Lat Pulldowns
5.Hammer Curl
7.Dumbbell Fly
30' High Intensity

SABTU
CATATAN
30'
120'
30'
FF
RABU
CATATAN
30'
90'
SPBL=
Back Up, Leg Up
Running ABC :
30' 1.Ankling
2.High Knee
3.Butt Kick
4.Kombinasi
5.T Bounding
6.Hopping
90' 7.Kijang
8.Sprint
30'
SABTU
CATATAN
OUT
OUT
RABU
CATATAN
30'
90'
SPBL=
Back Up, Leg Up
Running ABC :
30' 1.Ankling
2.High Knee
3.Butt Kick
4.Kombinasi
5.T Bounding
6.Hopping
90' 7.Kijang
8.Sprint
30'
SABTU
CATATAN
30'
120'
30'
FF
RABU
CATATAN
30'
90'
SPBL=
Back Up, Leg Up
Running ABC :
30' 1.Ankling
2.High Knee
3.Butt Kick
4.Kombinasi
5.T Bounding
6.Hopping
90' 7.Kijang
8.Sprint
30'
SABTU
CATATAN
TCH
TCH
TCH
RABU
CATATAN
FF
FF
TSAL
SABTU
CATATAN
FAN
FAN
DINNER
Januari 2018
No Punggung Nama Position TB BB Offense Tech Physic Defense Stamina Speed TeamWork WeeklyTest Passing Shooting Dribbling Respon
0 Ideal Player GK/ANC/FLA/PIV 160 50 90 90 90 90 90 90 A A A A A A
ola atas bagus,1 perlu 1tingkatkan reaksi, bola bawah
Lukman Hakim dan lemparan
GK/ANC/PIV 85 80 85 90 75 75 B C B B B B
2
ol bagus, tingkatkan komunikasi,
8 reaksi, daya tahan
Mochamad Faviandan
Ganispeed transisi
ANC/PIV/GK 85 85 85 90 85 80 B A A B B A
ame dan reaksi3bola bagus,
9 tingkatkanM.
body ball
Lirizky shielding, turning,
Azka shoting
FLA/ANC/PIV 85 85 80 80 85 85 A B A B B B
4
bagus, tingkatkan kerjasama
99 tim, komunikasi,
Mohammaddan
Rozi strategi
Badrus permainan
FLA/ANC/PIV 90 85 90 90 85 90 B A B A A A
asama bagus, 5tingkatkan
6 open space,Muhammad
feinting, turning
Imam A dan finishing
PIV/FLA 90 85 90 85 80 90 B A B A B A
6
kecepatan bagus, tingkatkan
2 visi bermain, reaksi, D
Reezqy Chandra dan mental GK 70 80 80 80 80 85 C C B C C A
7 tingkatkan
respon bagus, 17 fokus, kerja
Rafy sama, dan defense
Dharmawan FLA/ANC 80 85 80 80 80 85 A C B A B C
8 tingkatkan
shooting bagus, 20 reaksi, body
Zidaneball, dan feeling ball
Ali Athalla FLA/PIV 85 85 80 80 80 80 B B B A B C
9
dribbling bagus, tingkatkan
10 fokus, kerjasama,
Nazaril Putra dan finishing
Haryanto FLA/PIV 90 85 85 85 80 90 C B B B A B
10
oting bagus, tingkatkan
22 reaksi, open space, kerjasama
Muhammad dan finishing
Surya Galam PIV/FLA 90 85 85 80 80 80 B B C B A B
11 game
reading 29 bagus, tingkatkan basic
Anayallah futsalM
Rampak ANC/FLA 80 75 85 80 80 80 B A B B C B
12
defense14
bagus, tingkatkan basic futsal
Muhammad Fadli R ANC/FLA 80 75 85 85 80 80 B B B C C A
13
bodyball bagus, 11
tingkatkan visi bermain dan basic
Fachri Rahmathul futsal
Husni ANC/FLA 85 80 80 85 75 75 B C B B B C
14
defense12
bagus, tingkatkan basic
Binar futsal
Rabbani ANC/FLA 80 80 80 85 80 80 B A B B B B
15
defense30
bagus, tingkatkan basicEzra
Paundra futsal
Prawira FLA/ANC 80 75 80 80 80 80 B B C B C B
16
basic bagus, tingkatkan
5 kerjasama, visi bermain,
Satrio dan Sstrategi tim PIV/FLA
Adipratama 85 80 80 80 80 80 B B B A B B
CATATAN TEAM: ITEM TEST IDEAL

> Setiap atlet wajib memiliki sepatu dan bola futsal pribadi TINGGI BADAN 160
> Dibutuhkan peningkatan fsik, teknik, dan strategi BERAT BADAN (TB-100)
> Fokus, Kerja sama, Kedisiplinan dan Tanggung jawab BLEEP TEST > lvl 17
> Menjaga pola makan untuk perkembangan tubuh ideal SQUAT > 5 menit
> Warming up dan cooling down penting untuk mencegah cidera PUSH UP > 30x /menit
> Pada umumnya, atlet memiliki potensi namun masih mentah SIT UP > 40x /menit
FALL DOWN 6X GET UP 7X

Futsal is a circle of awareness, friendship, and happinness
BS STATISIC PLAYERS (SMA)
Desember 2017
No Nama Position TB BB Offense Tech Physic Defense Stamina Speed TeamWork WeeklyTest Passing Shooting Dribbling Respon
0 Ideal Player GK/ANC/FLA/PIV 180 70 90 90 90 90 90 90 A A A A A A

1 Harun Yahya GK 70 80 80 85 80 80 A C B C C B
2 Raihan Raharjo ANC/GK 80 85 85 90 80 80 B B B B C A
3 Muhammad Dapa Irham FLA/ANC 85 80 80 80 80 85 A C A B B B
4 Hafidh Fahnel FLA/ANC 90 80 85 85 85 90 C C B A B A
5 Acmad Hudan PIV 90 85 80 85 80 80 B C B B A A
6 Nolan Gavin Cleveland GK 70 75 85 85 85 85 B B B C C B
7 Muhamad Rafli O ANC/FLA 80 80 80 85 85 80 A A B C C B
8 Dandi Kalidupa FLA/ANC 80 80 80 80 80 85 B A C B C B
9 M. Rifki Karana FLA/PIV 80 80 80 85 80 80 B C C B B B
10 Ruslan Hadi PIV/FLA 80 85 80 80 80 80 B C B B B C
11 Muhammad Adli Rahmat FLA/ANC 75 75 80 75 80 80 B B C C C C
12 Kemas Adam Fauzan FLA/PIV 80 80 75 75 80 80 B C B B C C
13 Sabili ANC/FLA 75 75 80 80 80 80 B B B C C C
14 Muhammad Lisan Shidqi ANC/FLA 75 75 80 75 80 80 B B C B C C
CATATAN TEAM: ITEM TEST IDEAL

> Setiap atlet wajib memiliki sepatu dan bola futsal pribadi TINGGI BADAN 180
> Dibutuhkan peningkatan fsik, teknik, dan strategi BERAT BADAN (TB-110)
> Komitmen, kedisiplinan dan karakter yang tanggung jawab BLEEP TEST > lvl 17
> Menjaga pola makan untuk perkembangan tubuh ideal SQUAT > 5 menit
> Warming up dan cooling down penting untuk mencegah cidera PUSH UP > 50x /menit
> Pada umumnya, atlet memiliki potensi namun masih mentah SIT UP > 60x /menit
of awareness, friendship, and happinness

Mental
A
B
A
B
A
A
B
C
B
B
B
B
B
C
B
B
B
IDEAL
160
(TB-100)
> lvl 17
> 5 menit
> 30x /menit
> 40x /menit
Mental
A
B
B
B
A
B
B
B
B
B
C
B
B
B
C
IDEAL
180
(TB-110)
> lvl 17
> 5 menit
> 50x /menit
> 60x /menit
TR.SESSION SENIN SELASA RABU KAMIS JUMAT SABTU MINGGU
L L L L L
PAGI (Endurance) (Strenght) (Simulation) (Technique) (Speed)
L L TO
SORE (Simulation) (Simulation) Bina Madani

L L L L
PAGI JERSEY (Strenght) (Simulation) (Technique) (Respon)
L L TO
SORE (Simulation) (Simulation) Regina Pacis

L L L L L
PAGI (Technique) (Endurance) (Simulation) (Technique) (Speed)
L L TO
SORE (Simulation) (Simulation) K.Bangsa

L L L L L
PAGI (Technique) (Strenght) (Simulation) (Technique) (Speed)
L L
SORE (Simulation) (Simulation)
TEST RESULT PLAYERS OF FUTSAL CRIBS
NO PLAYER POSITION LEVEL NO PLAYER POSITION LEVEL

1 Abdullah KEPEER 1 Raihan Raharjo KEPEER
2 Mochamad Favian Gani ANCHOR 2 Muhamad Rafli O ANCHOR
3 Mohammad Rozi Badrus FLANK TEAM A 3 Muhammad Dapa Irham FLANK TEAM A
4 Nazaril Putra Haryanto FLANK 4 Hafidh Fahnel FLANK
5 Muhammad Imam A PIVOT 5 Acmad Hudan PIVOT
6 Reezqy Chandra D KEPEER 6 Nolan Gavin Cleveland KEPEER
7 Anayallah Rampak M ANCHOR 7 Dandi Kalidupa ANCHOR
8 Zidane Ali Athalla FLANK TEAM B 8 Muhammad Lisan Shidqi ANCHOR
9 Rafy Dharmawan FLANK 9 M. Rifki Karana FLANK TEAM B
10 M. Lirizky Azka PIVOT 10 Muhammad Adli Rahmat FLANK
11 Ananda Surya R KEPEER 11 Ruslan Hadi PIVOT
12 Muhammad Fadli R ANCHOR 12 Kemas Adam Fauzan PIVOT
13 Paundra Ezra Prawira ANCHOR Sabili
TEAM C
14 Fachri Rahmathul Husni ANCHOR Yahya
15 Ziyad Tafazzul ANCHOR
16 Muhammad Daffa A FLANK
Note:
1. Every month the player may change up or down the level depending on the player's training session
2. In a week there are three training sessions, Monday, Thursday, and Friday at 16:15 to 17:15
3. Make sure to be on time, bring water every training and hope every player has a futsal ball

L L L
SMP (Physical) (Skill Found) (Simulation)
L L L
SMA (Simulation) (Skill Found) (Physical)
LIST NAMA, NOMOR, DAN UKURAN JERSEY FUTSAL
CRIBS
No NAMA PUNGGUNG NOMOR UKURAN BAJU TTD
1 Lukman Hakim (GK) 1 XL
2 M. Favian Gani FAVIAN 8 XL
3 M. Lirizky Azka LIRIZKY 9 S
4 Nazaril Putra H ARIL 10 M
5 M. Imam Alghifary IMAM 6 M
6 Reezqy Chandra (GK) REEZQY 2 M
7 M. Rozi Badrus ROZI 99 M
8 Rafy Dharmawan RAFY DH 17 S
9 Zidane Ali Athalla Z.ATHALLA 20 M
10 M. Surya Galam GALAM 22 M
11 Anayallah Rampak M EAN JR 29 L
12 Muhammad Fadli R 14 M
13 Fachri Rahmathul H ffFACHRI R H 11 L
14 Binar Rabbani BINAR 12 M
15 Paundra Ezra Prawira 30 M
16 Satrio Adipratama S RIO 5 M
Nomor kosong : 3, 4, 7, 13, 15, 16, 18, 19, 21, 23, 24, 25
No NAMA NOMOR UKURAN BAJU
1 YAHYA 1
2 RAIHAN 2 L
3 DAPA
4 PANGGALAK 17 M
5 HUDAN 9 XL
6 ULWAN
7 RAFLI
8 DANDI
9 RIFKI
10 RUSLAN
11 ADLI
12 ADAM
PLAYERS OF FUTSAL LEAGUE CRIBS
GROUP CAHAYA GROUP RANCAMAYA
NO PLAYER POSITION TEAM NO PLAYER POSITION
Mr Ahmad COACH Mr Aji COACH
1 Raihan Raharjo KEPEER 1 Abdullah KEPEER
2 M. Rifki Karana ANCHOR 2 Acmad Hudan ANCHOR
3 Anayallah Rampak M FLANK A 3 Kemas Adam Fauzan FLANK
4 Nazaril Putra Haryanto FLANK 4 Paundra Ezra Prawira FLANK
5 Muhammad Daffa A PIVOT 5 Mohammad Rozi Badrus PIVOT
6 Binar Robbani Ekstra 6 Padmana Rafid A Ekstra
Mr Adhi COACH Mr Ardi COACH
1 Nolan Gavin Cleveland KEPEER 1 Lukman Hakim KEPEER
2 Muhammad Dapa Irham ANCHOR 2 Ruslan Hadi ANCHOR
3 Fachri Rahmathul Husni FLANK B 3 Muhammad Adli R FLANK
4 Zidane Ali Athalla FLANK 4 M. Lirizky Azka FLANK
5 Fatwa Mutharom S PIVOT 5 Muhammad Surya Galam PIVOT
6 Satrio Adipratama S Ekstra 6 Ananda Surya R Ekstra
Mr Yaumil COACH Mr Albi COACH
1 Reezqy Chandra D KEPEER 1 Harun Yahya KEPEER
2 Muhammad Fadli R ANCHOR 2 Muhamad Rafli O ANCHOR
3 Dandi Kalidupa FLANK C 3 Rafy Dharmawan FLANK
4 Ziyad Tafazzul FLANK 4 Mochamad Favian Gani FLANK
5 Hafidh Fahnel PIVOT 5 Muhammad Imam A PIVOT
6 Satrio Anggoro Ekstra 6 Sulthan Hanif Ekstra
League System :
1 Home & Away System
2 Winner and runner up each group will go to semifinal
3 All rules depend on committee (Mr Fadli and Mr Fikri)
MAYA 1 Abdullah D Raihan Raharjo A
TEAM 2 Rafy Dharmawan F Muhamad Rafli O F
3 M. Lirizky Azka E Muhammad Dapa Irham B
4 Nazaril Putra Haryanto A Hafidh Fahnel C
5 Muhammad Imam A F Acmad Hudan D
D 6 Fatwa Mutharom S B Ruslan Hadi E
7 Lukman Hakim E Mr Ardi
8 Mochamad Favian Gani F Mr Yaumil
9 Zidane Ali Athalla B Mr Fikri
10 Muhammad Daffa A A Mr Adhi
11 Muhammad Surya Galam C Mr Albi
12 Mohammad Rozi Badrus D Mr Aji
E 13 Reezqy Chandra D C Dandi Kalidupa C
14 Anayallah Rampak M A M. Rifki Karana A
15 Muhammad Fadli R C Muhammad Adli Rahmat S E
16 Fachri Rahmathul Husni B Nolan Gavin Cleveland B
17 Padmana Rafid A D Kemas Adam Fauzan D
18 Satrio Adipratama S E Harun Yahya F
19 Ziyad Tafazzul C
F 20 Ananda Surya R E
21 Paundra Ezra Prawira D
22 Sulthan Hanif F
Satrio Anggoro B
Binar Robbani A
CRIBS FUTSAL LEAGUE
CAHAYA RANCAMAYA CAHAYA RANCAMAYA
A _ _ _ VS _ _ _ B D _ _ _ VS _ _ _ E X A B C X D E F
15 Januari 2018 22 Januari 2018 A : : D : :
B _ _ _ VS _ _ _ C E _ _ _ VS _ _ _ F B : : E : :
17 Januari 2018 24 Januari 2018 C : : F : :
C _ _ _ VS _ _ _ A F _ _ _ VS _ _ _ D
19 Januari 2018 26 Januari 2018 GROUP CAHAYA GROUP RANCAMAYA
B _ _ _ VS _ _ _ A E _ _ _ VS _ _ _ D NO PLAYER TEAM NO PLAYER TEAM
29 Januari 2018 5 Februari 2018 Coach Ahmad Coach Aji
C _ _ _ VS _ _ _ B F _ _ _ VS _ _ _ E 1 Raihan Raharjo 1 Abdullah
31 Januari 2018 7 Februari 2018 2 M. Rifki Karana 2 Acmad Hudan
A _ _ _ VS _ _ _ C D _ _ _ VS _ _ _ F 3 Anayallah Rampak A 3 Kemas Adam F D
2 Februari 2018 9 Februari 2018 4 Nazaril Putra H 4 Paundra Ezra P
Semifinal 5 Muhammad Daffa 5 M. Rozi Badrus
Winner Cahaya _ _ _ VS _ _ _ RunnerUp Rancamaya 6 Binar Robbani 6 Satrio Anggoro
12 Februari 2018 Coach Adhi Coach Ardi
Semifinal 1 Nolan Gavin C 1 Lukman Hakim
Winner Rancamaya _ _ _ VS _ _ _ RunnerUp Cahaya 2 Muhammad Dapa I 2 Ruslan Hadi
14 Februari 2018 3 Fachri Rahmathul B 3 Muhammad Adli R E
Third Place 4 Zidane Ali Athalla 4 M. Lirizky Azka
………………… _ _ _ VS _ _ _ ………………… 5 Fatwa Mutharom S 5 M. Surya Galam
21 Februari 2018 6 Padmana Rafid A 6 Ananda Surya R
Grand Final Coach Yaumil Coach Albi
………………… _ _ _ VS _ _ _ ………………… 1 Reezqy Chandra D 1 Harun Yahya
23 Februari 2018 2 Muhammad Fadli R 2 Muhamad Rafli O
League System : 3 Dandi Kalidupa C 3 Rafy Dharmawan F
1) Home & Away System 4 Ziyad Tafazzul 4 Mochamad Favian
2) Winner and runner up each group will go to semifinal 5 Hafidh Fahnel 5 Muhammad Imam
3) All rules depend on committee (Mr Fadli and Mr Fikri) 6 Satrio Adipratama 6 Sulthan Hanif

Periodisasi Latihan Futsal Cribs

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Periodisasi Latihan Futsal Cribs

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PERIODISASI LATIHAN FUTSAL CRIBS

TYPE BICYCLE COACH: FADLI MUIZ

FASE LATIHAN PERSIAPAN KOMPETISI TRANSISI PERSIAPAN KOMPETISI TRANSISI

KEKUATAN A.ADAPTASI K.M KONVERSI MAINTENANCE A.ADAPTASI K.M KONVERSI MAINTENANCE

PERSIAPAN TEKNIK 30%

> Mini Tennis + GS

> Mini Tennis + GS

> Mini Tennis + GS

Backhand Drill (20 rep x 5 set)

Outside Circle (12 rep x 5 set)

CATATAN : = USE = NOT USED

Mini Tennis + Groundstroke

Backhand Drill (20 rep x 5 set)

Groundstroke 2on1 Play Point

Angel Shot (12 rep x 5 set)

L L MATCH MATCH WATCH

L L MATCH MATCH WATCH

L L MATCH MATCH WATCH

RABU KAMIS JUMAT SABTU MINGGU

RABU KAMIS JUMAT SABTU MINGGU

RABU KAMIS JUMAT SABTU MINGGU

RABU KAMIS JUMAT SABTU MINGGU

RABU KAMIS JUMAT SABTU MINGGU

RABU KAMIS JUMAT SABTU MINGGU

FUTSAL FUTSAL DINNER

RABU KAMIS JUMAT SABTU MINGGU

RABU KAMIS JUMAT SABTU MINGGU

RABU KAMIS JUMAT SABTU MINGGU

RABU KAMIS JUMAT SABTU MINGGU

RABU KAMIS JUMAT SABTU MINGGU

RABU KAMIS JUMAT SABTU MINGGU

RABU KAMIS JUMAT SABTU MINGGU

FUTSAL FUTSAL DINNER

RABU KAMIS JUMAT SABTU MINGGU

RABU KAMIS JUMAT SABTU MINGGU

RABU KAMIS JUMAT SABTU MINGGU

RABU KAMIS JUMAT SABTU MINGGU

RABU KAMIS JUMAT SABTU MINGGU

RABU KAMIS JUMAT SABTU MINGGU

RABU KAMIS JUMAT SABTU MINGGU

RABU KAMIS JUMAT SABTU MINGGU

FUTSAL FUTSAL DINNER

Core Training Core Training

Small Games (Net Fish) SPBL (20 rep x 3 set)

SORE OFF SORE

Core Training Core Training

Core Training Core Training

SORE OFF SORE SORE OFF

Core Training Core Training

Core Training Core Training

Core Training Core Training

Core Training Core Training

Core Training Core Training

Core Training Plyometric (10 rep x 3 set)

Small Games (Net Fish) Core Training Plyometric:

SORE OFF SORE

Core Training Plyometric (10 rep x 3 set)

Mini Tennis + Groundstroke

SORE OFF SORE

Core Training Plyometric (10 rep x 3 set)

Small Games (Net Fish) Core Training Plyometric:

Core Training Plyometric (10 rep x 3 set)