Rabu Kamis Jumat

Intensitas Low High Medium

Pagi: Pagi: Pagi:
Jogging 30" Jogging 15" Jogging 10"
Stretching 10" Stretching 10" Stretching 10"
Core Training 20": Speed 20": Koordinasi
Push Up Sprint Pendek Ball Feeling
Squad Shuttle Run
Materi Plank Zigzag Run

Sore: Sore: Sore:

Passing Exercise Shooting Drill Rest
Ball Mastery Heading
Finishing

Note: Disiplin, disiplin, dan disiplin!!!

 Struktur Program Latihan Individu SSB Elang Biru U16
Durasi Latihan: 60-90 menit

Senin Selasa Rabu Kamis Jumat

Intensitas Low High Medium High
Pagi Pagi Pagi Pagi Pagi
Jogging 25' Jogging 15' Rest Jogging 20' Jogging 10'
Active Stretching 10' Dynamic Stretching 10' Stretching 10' Dynamic Stretching 10'
Core Training 15': Speed 20': Coordination & Speed 20':
Push Up 2 Set Sprint, Sprint 360 Agility Training 20' Forward, Backward
Squad, Single Squad Shuttle Run Juggling dan Voli Bola Shuttle Run
Plank, Side Plank Zigzag Run Ball Feeling Zigzag Run
Materi
Sore Sore Sore Sore Sore
Rest Passing Exercise 20': Rest Rest Shooting, Heading
Short Pass, Longpass, Finishing Drill 20'
First Touch Rondo 4v2 20'
Rondo 4-2 15' Game 11v11 30'
Small Sided Games 25'

Note: Practice Make Perfect!!!

 Sabtu Minggu
Medium
Pagi Pagi
Rest Rest
0'

Sore Sore
Active Stretching 15' Rest
Jogging 10'
1v1 20'
Small Sided Games 20'