Klinik Olahraga Mukah.

High jump(vertical jump)

Preparation/planing training
Isnin. M
Selasa. H
Rabu. L
Khamis. H
Jumaat. L

Warm up.
Drill
30 minute
20
40 m
Warm up
Circurt training
Tempo run

LSD 20 minute
Quick game
Warm up
Medicine ball
Pelvic exercise
Plyometric
Speed 20, 40, 60m
Warm up drill

Step 1,2,3
Pelvic exercise

Game

Core stability work

Cool down
Cool down
Cool down
Cool down
Cool down

General prepairation. Specific. Competition phase

Endurance-high. Maintain. Low.
Speed - maintain. Increase/high Maintain. High
Strengh - increase/ high. Maintain Low.
Bounding-high. Maintain Low.
Techniqe-high. Decrease Low.

20-80m speed
200/300m speed/endurance

Kuantiti light LSD/riadah

Medium speed
High semua tubuh