SEPAK TAKRAW TRAINING PROGRAM

(TWO (2) WEEKS)

DAILY ROUTINE (START WITH THE SHORT PRAYER)

MORNING (8:00AM -11:30AM)

WARM UP EXERCISE HEAD TO TOE & 15 MINUTES

STRETCHING

STRENGTH EXERCISE RUNNING 15 MINUTES

JUMPING JACK

AGILITY &
FOOTWORKS DRILLS SHUTTLE RUN
LATERAL RUNNING
(SIDE TO SIDE) 15 MINUTES
FORWARD AND BACKWARD
RUNNING
(HIGH KNEE)
SIDE SKIP RUNNING
(CROSS LEGS)
STRADDLE JUMP

START WITH THE SEPAK TAKRAW BALL ACTIVITIES

ALL PLAYERS BALL CONTROL 15 MINUTES

SKILL DEVELOPMENT (REMAINING TIME)

 SPIKER / BLOCKING

 TEKONG/THROWER

 FEEDER / SETTER
AFTERNOON (1:30PM-5:00PM)

WARM UP EXERCISE HEAD TO TOE & 15 MINUTES

STRETCHING

STRENGTH EXERCISE RUNNING 15 MINUTES

JUMPING JACK

AGILITY &
FOOTWORKS DRILLS SHUTTLE RUN
LATERAL RUNNING
(SIDE TO SIDE) 15 MINUTES
FORWARD RUNNING
(HIGH KNEE)
SIDE SKIP RUNNING
(CROSS LEGS)
STRADDLE JUMP

ALL PLAYERS BALL CONTROL 15 MINUTES

START WITH THE COURT ACTIVITIES (REMAINING TIME)

 APPLICATION OF ALL THE SKILL DRILLS AT THE COURT

 BY REGU (FAMILIARIZATION OF THE COURT AND TEAM WORK)

 BY REGU (BALL RECEIVING, SETTING OF THE BALL AND SPIKING)

 BY REGU MATCH ( 1ST VS 2ND ) (3RD VS RESERVED PLAYERS) TUNE UP

GAME

 COOL DOWN EXERCISE (SIMPLE STRETCHING)

NOTE:

ALL SKILLS MUST BE MONITORED AND SHOULD RESULT AT THE

PERCENTAGE BASIS (90-98%) TO ACHIEVE THE EXCELLENT PERFORMANCE OF
THE ATHLETE/PLAYER

PREPARED BY:
ANTHONY N. AGUILAR
SEPAK TAKRAW TRAINER