Liga Futsal Cahaya Rancamaya 2018

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 Khafi
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%
PEAKING
PERSIAPAN FISIK 40%

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
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
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
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
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
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
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
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
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
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
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
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
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
26 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
ADVANCE
Approach Shot (12 rep x 5 set)

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
BASIC
Forehand Drill (20 rep x 5 set)

Backhand Drill (20 rep x 5 set)
Groundstroke 2on1 Play Point

ADVANCE

GS (Groundstroke) :
> Straight
> Cross
> Volley
> Smash
AGI DAN SORE
26 27 28
ISTIRAHAT
ISTIRAHAT
AGI DAN SORE
26 27 28
ISTIRAHAT
AGI DAN SORE

26 27 28
ISTIRAHAT
AGI DAN SORE
26 27 28
TIRAHAT
ISTIRAHAT
AGI DAN SORE
26 27 28
ISTIRAHAT
AGI DAN SORE
26 27 28
ISTIRAHAT
AGI DAN SORE

26 27 28
ISTIRAHAT
AGI DAN SORE
26 27 28
ISTIRAHAT
AGI DAN SORE
26 27 28
ISTIRAHAT
ISTIRAHAT
AGI DAN SORE
26 27 28
ISTIRAHAT
AGI DAN SORE
26 27 28
ISTIRAHAT
AGI 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 (Maintenance)
PAGI
(Skill Found) (Speed) (Skill Found) (Skill Found) (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 (Maintenance)
PAGI
(Test) (Speed) (Skill Found) (Test) (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 (Maintenance)
PAGI
(Skill Found) (Skill Found) (Skill Found) (Skill Found) (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 (Maintenance)
PAGI
(Skill Found) (Skill Found) (Skill Found) (Skill Found) (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 (Maintenance)
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 (Maintenance)
PAGI
(Test) (Speed) (Skill Found) (Test) (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 (Maintenance)
PAGI
L L TO TO L
SORE SORE
BERAT V V BERAT V
SEDANG V V SEDANG
RINGAN V V RINGAN V
PAGI (Maintenance)
PAGI
(Skill Found) (Skill Found) (Skill Found) (Skill Found) (Jakarta) (Pool)

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 (Maintenance)
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 (Maintenance)
PAGI
(Test) (Speed) (Skill Found) (Test) (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 (Maintenance)
PAGI
L L TO TO L
SORE SORE
BERAT V V BERAT V
SEDANG V V SEDANG
RINGAN V V RINGAN V
PAGI PAGI
(Skill Found) (Skill Found) (Skill Found) (Skill Found) (Maintenance) (Jakarta) (Pool)

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
MAKRO NO :1 MAKRO NO :1 MAKRO NO :1
MIKRO NO :1 SENIN MIKRO NO :1 SELASA 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
Slow Continous Run 6.Hopping Slow Continous Run
SORE
60 menit, DN: ±150 60' 7.Kijang
SORE OFF SORE
60 menit, DN: ±150
8.Sprint
Core Training Core Training

Stretching 30' PNF
Evaluasi + Berdoa Evaluasi + Berdoa
MIKRO NO :1 KAMIS MIKRO NO :1 JUM'AT MIKRO NO :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
Circuit Training 6.MB cross
SORE OFF SORE
7 pose x 30'' x 5 set 60' 7.MB straight
SORE OFF
(Rest per set 3 menit)
Core Training
Stretching + PNF 30'
Evaluasi + Berdoa
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
SORE
SORE OFF SORE
90 menit, DN: ±150
8.Sprint

Stretching 30' PNF
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
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
MAKRO NO : 1 MAKRO NO : 1 MAKRO NO : 1
MIKRO NO : 3
KAMIS MIKRO NO : 3
JUM'AT 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
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
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
MIKRO NO : 5
SENIN MIKRO NO : 5
SELASA 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
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
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
(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
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
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
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
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
MIKRO NO : 9
SENIN MIKRO NO : 9
SELASA 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)

MIKRO NO :9
KAMIS MIKRO NO :9
JUM'AT 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 OU
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 OU
TAHAP : FASE PRA KOMPETISI TAHAP : FASE PRA KOMPETISI TAHAP : FASE PRA KOMPETISI
MIKRO NO : 10 SENIN MIKRO NO : 10 SELASA MIKRO NO : 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
SORE OFF SORE
8.Sprint

MIKRO NO : 10 KAMIS MIKRO NO : 10 JUM'AT MIKRO NO : 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

Servis (2 keranjang) 90'
SORE OFF SORE
Play Point
SORE OFF
Play Point
Core Training
Evaluasi + Berdoa
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
SORE OFF SORE
8.Sprint

(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 OU

SORE
On The Way SORE
TRY OUT SORE
TRY OU
PAGI PAGI PAGI
3.Butt Kick
4.Kombinasi
SORE
SORE OFF SORE
8.Sprint

PAGI PAGI PAGI
Berdoa
Ledder Drill 30'
Dynamic Stretching

SORE OFF SORE
Play Point
SORE OFF
Play Point
Core Training
Evaluasi + Berdoa
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
SORE OFF SORE
90 menit, DN: ±160
Plyometric (15 rep x 3 set) Plyometric: Core Training

Stretching 30' Medium Intensity PNF
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 OU
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 OU
SORE OFF SORE
TRY OUT SORE
TRY OU
TAHAP : FASE KOMPETISI UTAMA TAHAP : FASE KOMPETISI UTAMA TAHAP : FASE KOMPETISI UTAMA
PAGI PAGI PAGI
3.Butt Kick
4.Kombinasi
SORE
SORE OFF SORE
90 menit, DN: ±160

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
SORE OFF
Play Point
Core Training
Evaluasi + Berdoa
PAGI PAGI PAGI
3.Butt Kick
4.Kombinasi
SORE
SORE OFF SORE
90 menit, DN: ±160

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

PAGI OFF PAGI

SWIM PAGI OFF
SORE
WATCH CINEMA SORE OFF SORE
FUTSA

PAGI
SWIM PAGI OFF PAGI
DUFAN
SORE OFF SORE
FUTSAL SORE
FAMILY DIN
PAGI PAGI PAGI
PAGI PAGI PAGI
3.Butt Kick
4.Kombinasi
5.T Bounding
SORE
SORE OFF SORE
60 menit, DN: ±150
8.Sprint

Stretching 30' PNF
3.Butt Kick

Berdoa CT 7 Pose :
3.Sit UP
4.Leg Raise
SORE OFF SORE
SORE OFF
Core Training
Evaluasi + Berdoa
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
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
PAGI PAGI PAGI
9.MB straight
3.Butt Kick
SORE SORE OFF SORE

4.Kombinasi
5.T Bounding
SORE
SORE OFF SORE
90 menit, DN: ±150
8.Sprint

Stretching 30' PNF
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
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
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
3.Butt Kick
PAGI PAGI PAGI
Play Point
3.Butt Kick
4.Kombinasi
SORE
SORE OFF SORE
90 menit, DN: ±160
SORE SORE OFF SORE

Stretching 30' PNF
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.Butt Kick
PAGI PAGI PAGI
Play Point
3.Butt Kick
4.Kombinasi
SORE
SORE OFF SORE
90 menit, DN: ±160

Stretching 30' PNF
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.Butt Kick
PAGI PAGI PAGI
Play Point
3.Butt Kick
4.Kombinasi
SORE
SORE OFF SORE
90 menit, DN: ±160

Stretching 30' PNF
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.Butt Kick
PAGI PAGI PAGI
Play Point
3.Butt Kick
4.Kombinasi
SORE
SORE OFF SORE
90 menit, DN: ±160

Stretching 30' PNF
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
PAGI PAGI PAGI
3.Butt Kick
4.Kombinasi
SORE
SORE OFF SORE
8.Sprint

PAGI
6.Hopping
120' 7.Kijang
8.Sprint
PAGI
Play Point
6.Hopping
90' 7.Kijang
8.Sprint
PAGI
TRY OU

SORE OFF SORE

TRY OUT SORE
TRY OU
PAGI PAGI PAGI
3.Butt Kick
4.Kombinasi
SORE
SORE OFF SORE
8.Sprint

PAGI PAGI PAGI

PAGI PAGI PAGI
Berdoa
Ledder Drill 30'
Dynamic Stretching

SORE OFF SORE
Play Point
SORE OFF
Play Point
Core Training
Evaluasi + Berdoa
PAGI PAGI PAGI

PAGI PAGI PAGI
Play Point
3.Butt Kick
4.Kombinasi
SORE
SORE OFF SORE
8.Sprint

PAGI
(Test) Sit Up 2'
6.Hopping
120' 7.Kijang
PAGI
6.Hopping
90' 7.Kijang
PAGI
TRY OU
PAGI
Servis (2 keranjang) 8.Sprint
PAGI
Play Point 8.Sprint
PAGI
TRY OU

SORE
On The Way SORE
TRY OUT SORE
TRY OU
PAGI PAGI PAGI
PAGI PAGI PAGI
3.Butt Kick
4.Kombinasi
SORE
SORE OFF SORE
8.Sprint

PAGI PAGI PAGI
Berdoa
Ledder Drill 30'
Dynamic Stretching

SORE OFF SORE
Play Point
SORE OFF
Play Point
Core Training
Evaluasi + Berdoa
PAGI PAGI PAGI
3.Butt Kick
4.Kombinasi
SORE
SORE OFF SORE
90 menit, DN: ±160

3.Butt Kick
PAGI
6.Hopping
120' 7.Kijang
8.Sprint
PAGI
Play Point
90'
PAGI
TRY OU

SORE OFF SORE
TRY OUT SORE
TRY OU
PAGI PAGI PAGI
SORE SORE OFF SORE

3.Butt Kick
4.Kombinasi
SORE
SORE OFF SORE
90 menit, DN: ±160

3.Butt Kick
PAGI PAGI PAGI
Berdoa
Ledder Drill 30'
Dynamic Stretching

SORE OFF SORE
Play Point
SORE OFF
Play Point
Core Training
Evaluasi + Berdoa
PAGI PAGI PAGI
3.Butt Kick
4.Kombinasi
SORE SORE OFF SORE
SORE
SORE OFF SORE
90 menit, DN: ±160

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

PAGI OFF PAGI

SWIM PAGI OFF
SORE
FUTSA
SORE
FUTSA

PAGI
SWIM PAGI OFF PAGI
DUFAN
SORE OFF SORE

FUTSAL SORE
FAMILY DIN
PAGI PAGI PAGI
3.Butt Kick
4.Kombinasi
5.T Bounding
SORE
SORE OFF SORE
60 menit, DN: ±150
8.Sprint

Stretching 30' PNF
3.Butt Kick

Berdoa CT 7 Pose :
3.Sit UP
4.Leg Raise
SORE OFF SORE
SORE OFF
Core Training
Evaluasi + Berdoa
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
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
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
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
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
PAGI PAGI PAGI

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
3.Butt Kick
PAGI PAGI PAGI

PAGI PAGI PAGI
Play Point
3.Butt Kick
4.Kombinasi
SORE
SORE OFF SORE
90 menit, DN: ±160

Stretching 30' PNF
PAGI PAGI PAGI
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.Butt Kick
PAGI PAGI PAGI
PAGI PAGI PAGI
Play Point
3.Butt Kick
4.Kombinasi
SORE
SORE OFF SORE
90 menit, DN: ±160

Stretching 30' PNF
PAGI PAGI PAGI
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.Butt Kick
PAGI PAGI PAGI
Play Point
PAGI PAGI PAGI
3.Butt Kick
4.Kombinasi
SORE
SORE OFF SORE
90 menit, DN: ±160

Stretching 30' PNF
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.Butt Kick
PAGI PAGI PAGI
Play Point
3.Butt Kick
4.Kombinasi
SORE
SORE OFF SORE
90 menit, DN: ±160

Stretching 30' PNF
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
PAGI PAGI PAGI
3.Butt Kick
4.Kombinasi
SORE
SORE OFF SORE
8.Sprint

PAGI
6.Hopping
120' 7.Kijang
8.Sprint
PAGI
Play Point
6.Hopping
90' 7.Kijang
8.Sprint
PAGI
TRY OU

SORE OFF SORE

TRY OUT SORE
TRY OU
SORE OFF SORE
TRY OUT SORE
TRY OU
PAGI PAGI PAGI
3.Butt Kick
4.Kombinasi
SORE SORE OFF SORE
SORE
SORE OFF SORE
8.Sprint

PAGI PAGI PAGI
Berdoa
Ledder Drill 30'
Dynamic Stretching

SORE OFF SORE
Play Point
SORE OFF
Play Point
Core Training
Evaluasi + Berdoa
PAGI PAGI PAGI
Play Point
3.Butt Kick
4.Kombinasi
SORE
SORE OFF SORE
8.Sprint
SORE SORE OFF SORE

PAGI
(Test) Sit Up 2'
6.Hopping
120' 7.Kijang
8.Sprint
PAGI
Play Point
6.Hopping
90' 7.Kijang
8.Sprint
PAGI
TRY OU

SORE
On The Way SORE
TRY OUT SORE
TRY OU
PAGI PAGI PAGI
3.Butt Kick
4.Kombinasi
SORE
SORE OFF SORE
8.Sprint

PAGI PAGI PAGI
Berdoa
Ledder Drill 30'
Dynamic Stretching

SORE OFF SORE
Play Point
SORE OFF
Play Point
Core Training
Evaluasi + Berdoa
PAGI PAGI PAGI
3.Butt Kick
4.Kombinasi
SORE
SORE OFF SORE
90 menit, DN: ±160

3.Butt Kick
PAGI
6.Hopping
120' 7.Kijang
8.Sprint
PAGI
Play Point
90'
PAGI
TRY OU

SORE OFF SORE

TRY OUT SORE
TRY OU
PAGI PAGI PAGI
3.Butt Kick
4.Kombinasi
SORE
SORE OFF SORE
90 menit, DN: ±160

3.Butt Kick
PAGI PAGI PAGI
Berdoa
Ledder Drill 30'
Dynamic Stretching

SORE OFF SORE
Play Point
SORE OFF
Play Point
Core Training
Evaluasi + Berdoa
PAGI PAGI PAGI
3.Butt Kick
4.Kombinasi
SORE
SORE OFF SORE
90 menit, DN: ±160

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

PAGI OFF PAGI

SWIM PAGI OFF
PAGI OFF PAGI
SWIM PAGI OFF
SORE
FUTSA

PAGI
SWIM PAGI OFF PAGI
DUFAN
PAGI
SWIM PAGI OFF PAGI
DUFAN
SORE OFF SORE

FUTSAL SORE
FAMILY DIN
AN UMUM
RABU
M LATIHAN CATATAN
Tennis Football) 30'

ching
Groundstroke
jang)
12 rep x 10 set)
ep x 7 set) 90'
3 set) SPBL=
NF 30' Sit Up, Push Up,
doa Back Up, Leg Up
Running ABC :
30' 1.Ankling
2.High Knee
3.Butt Kick
4.Kombinasi
5.T Bounding
s Run 6.Hopping
±150 60' 7.Kijang
8.Sprint
30'
doa
AN UMUM
SABTU
M LATIHAN CATATAN
Gobak Sodor) 30'

ching
Groundstroke
jang)
(12 rep x 5 set) 120'
(12 rep x 5 set)
3 set) SPBL=
doa Back Up, Leg Up
OFF
AN UMUM
RABU
M LATIHAN CATATAN

ching
Groundstroke
jang)
12 rep x 10 set)
ep x 7 set) 120'
3 set) SPBL=
doa Back Up, Leg Up
Running ABC :
30' 1.Ankling
2.High Knee
3.Butt Kick
4.Kombinasi
5.T Bounding
s Run 6.Hopping
±150 90' 7.Kijang
8.Sprint
30'
doa
AN UMUM
SABTU
M LATIHAN CATATAN
Gobak Sodor) 30'

ching
Groundstroke
jang)
(12 rep x 5 set) 120'
(12 rep x 5 set)
3 set) SPBL=
doa Back Up, Leg Up
OFF
OFF
AN UMUM
RABU
M LATIHAN CATATAN

ching
Groundstroke
jang)
10 rep x 10 set)
ep x 7 set) 120'
3 set) SPBL=
doa Back Up, Leg Up
Running ABC :
30' 1.Ankling
2.High Knee
3.Butt Kick
4.Kombinasi
5.T Bounding
s Run 6.Hopping
±150 90' 7.Kijang
8.Sprint
30'
doa
AN UMUM
SABTU
M LATIHAN CATATAN
Gobak Sodor) 30'

ching
Groundstroke
jang)
(10 rep x 5 set) 120'
(10 rep x 5 set)
3 set) SPBL=
doa Back Up, Leg Up
OFF
OFF
AN UMUM
RABU
M LATIHAN CATATAN

ching
Groundstroke
jang)
10 rep x 10 set)
ep x 7 set) 120'
3 set) SPBL=
doa Back Up, Leg Up
Running ABC :
30' 1.Ankling
2.High Knee
3.Butt Kick
4.Kombinasi
5.T Bounding
s Run 6.Hopping
±150 90' 7.Kijang
8.Sprint
30'
doa
AN UMUM
SABTU
M LATIHAN CATATAN
Gobak Sodor) 30'

ching
Groundstroke
jang)
(10 rep x 5 set) 120'
(10 rep x 5 set)
3 set) SPBL=
doa Back Up, Leg Up
OFF
AN UMUM
RABU
M LATIHAN CATATAN

ching
Groundstroke
jang)
2on1 Play Point
(12 rep x 10 set) 90'
3 set) SPBL=
doa Back Up, Leg Up
Running ABC :
30' 1.Ankling
2.High Knee
3.Butt Kick
4.Kombinasi
5.T Bounding
s Run 6.Hopping
±160 90' 7.Kijang
8.Sprint
30'
doa
AN UMUM
SABTU
M LATIHAN CATATAN
Gobak Sodor) 30'

ching
Groundstroke
jang)
10 rep x 10 set) 120'
ep x 7 set)
rep x 3 set) Plyometric:

NF 30' Low Intensity
doa
OFF
AN KHUSUS
RABU
M LATIHAN CATATAN

ching
Groundstroke
jang)
2on1 Play Point
(12 rep x 5 set) 90'
3 set) SPBL=
doa Back Up, Leg Up
Running ABC :
30' 1.Ankling
2.High Knee
3.Butt Kick
4.Kombinasi
5.T Bounding
s Run 6.Hopping
±160 90' 7.Kijang
8.Sprint
30'
doa
AN KHUSUS
SABTU
M LATIHAN CATATAN
Gobak Sodor) 30'
ching
Groundstroke
jang)
10 rep x 10 set) 120'
ep x 7 set)

NF 30' Medium Intensity
doa
OFF
AN KHUSUS
RABU
M LATIHAN CATATAN

ching
Groundstroke
jang)
2on1 Play Point
(14 rep x 7 set) 90'
3 set) SPBL=
doa Back Up, Leg Up
Running ABC :
30' 1.Ankling
2.High Knee
3.Butt Kick
4.Kombinasi
5.T Bounding
s Run 6.Hopping
±160 90' 7.Kijang
8.Sprint
30'
doa
AN KHUSUS
SABTU
M LATIHAN CATATAN
Gobak Sodor) 30'

ching
Groundstroke
jang)
12 rep x 10 set) 120'
ep x 7 set)

doa
OFF
AN KHUSUS
RABU
M LATIHAN CATATAN

ching
Groundstroke
jang)
2on1 Play Point
(12 rep x 7 set) 90'
3 set) SPBL=
doa Back Up, Leg Up
Running ABC :
30' 1.Ankling
2.High Knee
3.Butt Kick
4.Kombinasi
5.T Bounding
s Run 6.Hopping
±160 90' 7.Kijang
8.Sprint
30'
doa
AN KHUSUS
SABTU
M LATIHAN CATATAN
Gobak Sodor) 30'

ching
Groundstroke
jang)
12 rep x 10 set) 120'
ep x 7 set)

NF 30' High Intensity
doa
OFF
OFF
AN KHUSUS
RABU
M LATIHAN CATATAN

ching
Groundstroke
jang)
2on1 Play Point
(12 rep x 5 set) 90'
ep x 7 set)
3 set) SPBL=
doa Back Up, Leg Up
PS 9 Pose:
30' 1.Barbell Curl
ching 2.Back Press
3.Bench Press
4.Lat Pulldowns
jang) 5.Hammer Curl
m (3 5 7 5 3) 90' 6.Dumbbell Press
er pose: 60'' 7.Dumbbell Fly
8.MB cross
9.MB straight
rep x 3 set)
doa
AN KHUSUS
SABTU
M LATIHAN CATATAN
TRY OUT
TRY OUT
MPETISI
RABU
M LATIHAN CATATAN

ching
Groundstroke
jang)
2on1 Play Point
(20 rep x 3 set) 90'
ep x 3 set)
3 set) SPBL=
doa Back Up, Leg Up
PS 7 Pose:
30' 1.Barbell Curl
ching 2.Back Press
3.Bench Press
4.Lat Pulldowns
jang) 5.Hammer Curl
rep x 3 set)
doa
MPETISI
SABTU
M LATIHAN CATATAN
Gobak Sodor) 30'

ching
Groundstroke
jang) 120'
x 2 keliling)
NF 30'
doa
OFF
MPETISI
RABU
M LATIHAN CATATAN

ching
Groundstroke
jang)
2on1 Play Point
(20 rep x 5 set) 90'
ep x 5 set)
3 set) SPBL=
doa Back Up, Leg Up
PS 7 Pose:
30' 1.Barbell Curl
ching 2.Back Press
3.Bench Press
4.Lat Pulldowns
jang) 5.Hammer Curl
rep x 3 set)
doa
MPETISI
SABTU
M LATIHAN CATATAN
TRY OUT
TRY OUT
MPETISI
RABU
M LATIHAN CATATAN

ching
Groundstroke
jang)
2on1 Play Point
(20 rep x 5 set) 90'
ep x 7 set)
3 set) SPBL=
doa Back Up, Leg Up
CT 7 Pose:
30' 1.Barbell Curl
ching 2.Back Press
3.Bench Press
4.Lat Pulldowns
jang) 5.Hammer Curl
rep x 3 set)
doa
MPETISI
SABTU
M LATIHAN CATATAN
Gobak Sodor) 30'

ching
Groundstroke
jang) 120'
x 2 keliling)
NF 30'
doa
OFF
MPETISI
RABU
M LATIHAN CATATAN

ching
Groundstroke
jang)
2on1 Play Point
(20 rep x 3 set) 90'
ep x 3 set)
3 set) SPBL=
doa Back Up, Leg Up
Running ABC :
30' 1.Ankling
2.High Knee
3.Butt Kick
4.Kombinasi
5.T Bounding
s Run 6.Hopping
±160 90' 7.Kijang
8.Sprint
30'
doa
MPETISI
SABTU
M LATIHAN CATATAN
TRY OUT
TRY OUT
TRY OUT
TISI UTAMA
RABU
M LATIHAN CATATAN

ching
Groundstroke
jang)
2on1 Play Point
(12 rep x 5 set) 90'
ep x 7 set)
3 set) SPBL=
doa Back Up, Leg Up
Running ABC :
30' 1.Ankling
2.High Knee
3.Butt Kick
4.Kombinasi
5.T Bounding
s Run 6.Hopping
±160 90' 7.Kijang
8.Sprint
30'
doa
TISI UTAMA
SABTU
M LATIHAN CATATAN
Gobak Sodor) 30'

ching
Groundstroke
jang) 120'
x 2 keliling)
NF 30'
doa
OFF
TISI UTAMA
RABU
M LATIHAN CATATAN

ching
Groundstroke
jang)
2on1 Play Point
(12 rep x 5 set) 90'
ep x 7 set)
3 set) SPBL=
doa Back Up, Leg Up
Running ABC :
30' 1.Ankling
2.High Knee
3.Butt Kick
4.Kombinasi
5.T Bounding
s Run 6.Hopping
±160 90' 7.Kijang
8.Sprint
30'
doa
TISI UTAMA
SABTU
M LATIHAN CATATAN
MATCH
MATCH
SI
RABU
M LATIHAN CATATAN
OFF
FUTSAL
SI
SABTU
M LATIHAN CATATAN
DUFAN
MILY DINNER
AN UMUM
RABU
M LATIHAN CATATAN

ching
Groundstroke
jang)
12 rep x 10 set)
ep x 7 set) 90'
3 set) SPBL=
doa Back Up, Leg Up
Running ABC :
30' 1.Ankling
2.High Knee
3.Butt Kick
4.Kombinasi
5.T Bounding
s Run 6.Hopping
±150 60' 7.Kijang
8.Sprint
30'
doa
AN UMUM
SABTU
M LATIHAN CATATAN
Gobak Sodor) 30'

ching
Groundstroke
jang)
(12 rep x 5 set) 120'
(12 rep x 5 set)
3 set) SPBL=
doa Back Up, Leg Up
OFF
AN UMUM
RABU
M LATIHAN CATATAN

ching
Groundstroke
jang)
12 rep x 10 set)
ep x 7 set) 120'
3 set) SPBL=
doa Back Up, Leg Up
Running ABC :
30' 1.Ankling
2.High Knee
3.Butt Kick
4.Kombinasi
5.T Bounding
s Run 6.Hopping
±150 90' 7.Kijang
8.Sprint
30'
doa
AN UMUM
SABTU
M LATIHAN CATATAN
Gobak Sodor) 30'

ching
Groundstroke
jang)
(12 rep x 5 set) 120'
(12 rep x 5 set)
3 set) SPBL=
doa Back Up, Leg Up
OFF
OFF
AN UMUM
RABU
M LATIHAN CATATAN

ching
Groundstroke
jang)
10 rep x 10 set)
ep x 7 set) 120'
3 set) SPBL=
doa Back Up, Leg Up
Running ABC :
30' 1.Ankling
2.High Knee
3.Butt Kick
4.Kombinasi
5.T Bounding
s Run 6.Hopping
±150 90' 7.Kijang
8.Sprint
30'
doa
AN UMUM
SABTU
M LATIHAN CATATAN
Gobak Sodor) 30'

ching
Groundstroke
jang)
(10 rep x 5 set) 120'
(10 rep x 5 set)
3 set) SPBL=
doa Back Up, Leg Up
OFF
OFF
AN UMUM
RABU
M LATIHAN CATATAN

ching
Groundstroke
jang)
10 rep x 10 set)
ep x 7 set) 120'
3 set) SPBL=
doa Back Up, Leg Up
Running ABC :
30' 1.Ankling
2.High Knee
3.Butt Kick
4.Kombinasi
5.T Bounding
s Run 6.Hopping
±150 90' 7.Kijang
8.Sprint
30'
doa
AN UMUM
SABTU
M LATIHAN CATATAN
Gobak Sodor) 30'

ching
Groundstroke
jang)
(10 rep x 5 set) 120'
(10 rep x 5 set)
3 set) SPBL=
doa Back Up, Leg Up
OFF
OFF
AN UMUM
RABU
M LATIHAN CATATAN

ching
Groundstroke
jang)
2on1 Play Point
(12 rep x 10 set) 90'
3 set) SPBL=
doa Back Up, Leg Up
Running ABC :
30' 1.Ankling
2.High Knee
3.Butt Kick
4.Kombinasi
5.T Bounding
s Run 6.Hopping
±160 90' 7.Kijang
8.Sprint
30'
doa
AN UMUM
SABTU
M LATIHAN CATATAN
Gobak Sodor) 30'

ching
Groundstroke
jang)
10 rep x 10 set) 120'
ep x 7 set)

doa
OFF
AN KHUSUS
RABU
M LATIHAN CATATAN

ching
Groundstroke
jang)
2on1 Play Point
(12 rep x 5 set) 90'
3 set) SPBL=
doa Back Up, Leg Up
Running ABC :
30' 1.Ankling
2.High Knee
3.Butt Kick
4.Kombinasi
5.T Bounding
s Run 6.Hopping
±160 90' 7.Kijang
8.Sprint
30'
doa
AN KHUSUS
SABTU
M LATIHAN CATATAN
Gobak Sodor) 30'

ching
Groundstroke
jang)
10 rep x 10 set) 120'
ep x 7 set)

doa
OFF
AN KHUSUS
RABU
M LATIHAN CATATAN

ching
Groundstroke
jang)
2on1 Play Point
(14 rep x 7 set) 90'
3 set) SPBL=
doa Back Up, Leg Up
Running ABC :
30' 1.Ankling
2.High Knee
3.Butt Kick
4.Kombinasi
5.T Bounding
s Run 6.Hopping
±160 90' 7.Kijang
8.Sprint
30'
doa
AN KHUSUS
SABTU
M LATIHAN CATATAN
Gobak Sodor) 30'

ching
Groundstroke
jang)
12 rep x 10 set) 120'
ep x 7 set)

doa
OFF
AN KHUSUS
RABU
M LATIHAN CATATAN

ching
Groundstroke
jang)
2on1 Play Point
(12 rep x 7 set) 90'
3 set) SPBL=
doa Back Up, Leg Up
Running ABC :
30' 1.Ankling
2.High Knee
3.Butt Kick
4.Kombinasi
5.T Bounding
s Run 6.Hopping
±160 90' 7.Kijang
8.Sprint
30'
doa
AN KHUSUS
SABTU
M LATIHAN CATATAN
Gobak Sodor) 30'

ching
Groundstroke
jang)
12 rep x 10 set) 120'
ep x 7 set)

doa
OFF
AN KHUSUS
RABU
M LATIHAN CATATAN

ching
Groundstroke
jang)
2on1 Play Point
(12 rep x 5 set) 90'
ep x 7 set)
3 set) SPBL=
doa Back Up, Leg Up
PS 9 Pose:
30' 1.Barbell Curl
ching 2.Back Press
3.Bench Press
4.Lat Pulldowns
jang) 5.Hammer Curl
8.MB cross
9.MB straight
rep x 3 set)
doa
AN KHUSUS
SABTU
M LATIHAN CATATAN
TRY OUT
TRY OUT
MPETISI
RABU
M LATIHAN CATATAN
ching
Groundstroke
jang)
2on1 Play Point
(20 rep x 3 set) 90'
ep x 3 set)
3 set) SPBL=
doa Back Up, Leg Up
PS 7 Pose:
30' 1.Barbell Curl
ching 2.Back Press
3.Bench Press
4.Lat Pulldowns
jang) 5.Hammer Curl
rep x 3 set)
doa
MPETISI
SABTU
M LATIHAN CATATAN
Gobak Sodor) 30'

ching
Groundstroke
jang) 120'
x 2 keliling)
NF 30'
doa
OFF
MPETISI
RABU
M LATIHAN CATATAN

ching
Groundstroke
jang)
2on1 Play Point
(20 rep x 5 set) 90'
ep x 5 set)
3 set) SPBL=
doa Back Up, Leg Up
PS 7 Pose:
30' 1.Barbell Curl
ching 2.Back Press
3.Bench Press
4.Lat Pulldowns
jang) 5.Hammer Curl
rep x 3 set)
doa
MPETISI
SABTU
M LATIHAN CATATAN
TRY OUT
TRY OUT
TRY OUT
MPETISI
RABU
M LATIHAN CATATAN

ching
Groundstroke
jang)
2on1 Play Point
(20 rep x 5 set) 90'
ep x 7 set)
3 set) SPBL=
doa Back Up, Leg Up
CT 7 Pose:
30' 1.Barbell Curl
ching 2.Back Press
3.Bench Press
4.Lat Pulldowns
jang) 5.Hammer Curl
rep x 3 set)
doa
MPETISI
SABTU
M LATIHAN CATATAN
Gobak Sodor) 30'

ching
Groundstroke
jang) 120'
x 2 keliling)
NF 30'
doa
OFF
MPETISI
RABU
M LATIHAN CATATAN

ching
Groundstroke
jang)
2on1 Play Point
(20 rep x 3 set) 90'
ep x 3 set)
3 set) SPBL=
doa Back Up, Leg Up
Running ABC :
30' 1.Ankling
2.High Knee
3.Butt Kick
4.Kombinasi
5.T Bounding
s Run 6.Hopping
±160 90' 7.Kijang
8.Sprint
30'
doa
MPETISI
SABTU
M LATIHAN CATATAN
TRY OUT
TRY OUT
TISI UTAMA
RABU
M LATIHAN CATATAN

ching
Groundstroke
jang)
2on1 Play Point
(12 rep x 5 set) 90'
ep x 7 set)
3 set) SPBL=
doa Back Up, Leg Up
Running ABC :
30' 1.Ankling
2.High Knee
3.Butt Kick
4.Kombinasi
5.T Bounding
s Run 6.Hopping
±160 90' 7.Kijang
8.Sprint
30'
doa
TISI UTAMA
SABTU
M LATIHAN CATATAN
Gobak Sodor) 30'

ching
Groundstroke
jang) 120'
x 2 keliling)
NF 30'
doa
OFF
OFF
TISI UTAMA
RABU
M LATIHAN CATATAN

ching
Groundstroke
jang)
2on1 Play Point
(12 rep x 5 set) 90'
ep x 7 set)
3 set) SPBL=
doa Back Up, Leg Up
Running ABC :
30' 1.Ankling
2.High Knee
3.Butt Kick
4.Kombinasi
5.T Bounding
s Run 6.Hopping
±160 90' 7.Kijang
8.Sprint
30'
doa
TISI UTAMA
SABTU
M LATIHAN CATATAN
MATCH
MATCH
MATCH
SI
RABU
M LATIHAN CATATAN
OFF
FUTSAL
FUTSAL
SI
SABTU
M LATIHAN CATATAN
DUFAN
MILY DINNER
AN UMUM
RABU
M LATIHAN CATATAN

ching
Groundstroke
jang)
12 rep x 10 set)
ep x 7 set) 90'
3 set) SPBL=
doa Back Up, Leg Up
Running ABC :
30' 1.Ankling
2.High Knee
3.Butt Kick
4.Kombinasi
5.T Bounding
s Run 6.Hopping
±150 60' 7.Kijang
8.Sprint
30'
doa
AN UMUM
SABTU
M LATIHAN CATATAN
Gobak Sodor) 30'

ching
Groundstroke
jang)
(12 rep x 5 set) 120'
(12 rep x 5 set)
3 set) SPBL=
doa Back Up, Leg Up
OFF
AN UMUM
RABU
M LATIHAN CATATAN

ching
Groundstroke
jang)
12 rep x 10 set)
ep x 7 set) 120'
3 set) SPBL=
doa Back Up, Leg Up
Running ABC :
30' 1.Ankling
2.High Knee
3.Butt Kick
4.Kombinasi
5.T Bounding
s Run 6.Hopping
±150 90' 7.Kijang
8.Sprint
30'
doa
AN UMUM
SABTU
M LATIHAN CATATAN
Gobak Sodor) 30'

ching
Groundstroke
jang)
(12 rep x 5 set) 120'
(12 rep x 5 set)
3 set) SPBL=
doa Back Up, Leg Up
OFF
AN UMUM
RABU
M LATIHAN CATATAN

ching
Groundstroke
jang)
10 rep x 10 set)
ep x 7 set) 120'
3 set) SPBL=
doa Back Up, Leg Up
Running ABC :
30' 1.Ankling
2.High Knee
3.Butt Kick
4.Kombinasi
5.T Bounding
s Run 6.Hopping
±150 90' 7.Kijang
8.Sprint
30'
doa
AN UMUM
SABTU
M LATIHAN CATATAN
Gobak Sodor) 30'
ching
Groundstroke
jang)
(10 rep x 5 set) 120'
(10 rep x 5 set)
3 set) SPBL=
doa Back Up, Leg Up
OFF
AN UMUM
RABU
M LATIHAN CATATAN
ching
Groundstroke
jang)
10 rep x 10 set)
ep x 7 set) 120'
3 set) SPBL=
doa Back Up, Leg Up
Running ABC :
30' 1.Ankling
2.High Knee
3.Butt Kick
4.Kombinasi
5.T Bounding
s Run 6.Hopping
±150 90' 7.Kijang
8.Sprint
30'
doa
AN UMUM
SABTU
M LATIHAN CATATAN
Gobak Sodor) 30'

ching
Groundstroke
jang)
(10 rep x 5 set) 120'
(10 rep x 5 set)
3 set) SPBL=
doa Back Up, Leg Up
OFF
AN UMUM
RABU
M LATIHAN CATATAN

ching
Groundstroke
jang)
2on1 Play Point
(12 rep x 10 set) 90'
3 set) SPBL=
doa Back Up, Leg Up
Running ABC :
30' 1.Ankling
2.High Knee
3.Butt Kick
4.Kombinasi
5.T Bounding
s Run 6.Hopping
±160 90' 7.Kijang
8.Sprint
30'
doa
AN UMUM
SABTU
M LATIHAN CATATAN
Gobak Sodor) 30'

ching
Groundstroke
jang)
10 rep x 10 set) 120'
ep x 7 set)

doa
OFF
AN KHUSUS
RABU
M LATIHAN CATATAN

ching
Groundstroke
jang)
2on1 Play Point
(12 rep x 5 set) 90'
3 set) SPBL=
doa Back Up, Leg Up
Running ABC :
30' 1.Ankling
2.High Knee
3.Butt Kick
4.Kombinasi
5.T Bounding
s Run 6.Hopping
±160 90' 7.Kijang
8.Sprint
30'
doa
AN KHUSUS
SABTU
M LATIHAN CATATAN
Gobak Sodor) 30'

ching
Groundstroke
jang)
10 rep x 10 set) 120'
ep x 7 set)
doa
OFF
AN KHUSUS
RABU
M LATIHAN CATATAN

ching
Groundstroke
jang)
2on1 Play Point
(14 rep x 7 set) 90'
3 set) SPBL=
doa Back Up, Leg Up
Running ABC :
30' 1.Ankling
2.High Knee
3.Butt Kick
4.Kombinasi
5.T Bounding
s Run 6.Hopping
±160 90' 7.Kijang
8.Sprint
30'
doa
AN KHUSUS
SABTU
M LATIHAN CATATAN
Gobak Sodor) 30'

ching
Groundstroke
jang)
12 rep x 10 set) 120'
ep x 7 set)

doa
OFF
AN KHUSUS
RABU
M LATIHAN CATATAN

ching
Groundstroke
jang)
2on1 Play Point
(12 rep x 7 set) 90'
3 set) SPBL=
doa Back Up, Leg Up
Running ABC :
30' 1.Ankling
2.High Knee
3.Butt Kick
4.Kombinasi
5.T Bounding
s Run 6.Hopping
±160 90' 7.Kijang
8.Sprint
30'
doa
AN KHUSUS
SABTU
M LATIHAN CATATAN
Gobak Sodor) 30'

ching
Groundstroke
jang)
12 rep x 10 set) 120'
ep x 7 set)

doa
OFF
AN KHUSUS
RABU
M LATIHAN CATATAN

ching
Groundstroke
jang)
2on1 Play Point
(12 rep x 5 set) 90'
ep x 7 set)
3 set) SPBL=
doa Back Up, Leg Up
PS 9 Pose:
30' 1.Barbell Curl
ching 2.Back Press
3.Bench Press
4.Lat Pulldowns
jang) 5.Hammer Curl
8.MB cross
9.MB straight
rep x 3 set)
doa
AN KHUSUS
SABTU
M LATIHAN CATATAN
TRY OUT
TRY OUT
TRY OUT
MPETISI
RABU
M LATIHAN CATATAN

ching
Groundstroke
jang)
2on1 Play Point
(20 rep x 3 set) 90'
ep x 3 set)
3 set) SPBL=
doa Back Up, Leg Up
PS 7 Pose:
30' 1.Barbell Curl
ching 2.Back Press
3.Bench Press
4.Lat Pulldowns
jang) 5.Hammer Curl
rep x 3 set)
doa
MPETISI
SABTU
M LATIHAN CATATAN
Gobak Sodor) 30'

ching
Groundstroke
jang) 120'
x 2 keliling)
NF 30'
doa
OFF
OFF
MPETISI
RABU
M LATIHAN CATATAN

ching
Groundstroke
jang)
2on1 Play Point
(20 rep x 5 set) 90'
ep x 5 set)
3 set) SPBL=
doa Back Up, Leg Up
PS 7 Pose:
30' 1.Barbell Curl
ching 2.Back Press
3.Bench Press
4.Lat Pulldowns
jang) 5.Hammer Curl
rep x 3 set)
doa
MPETISI
SABTU
M LATIHAN CATATAN
TRY OUT
TRY OUT
MPETISI
RABU
M LATIHAN CATATAN

ching
Groundstroke
jang)
2on1 Play Point
(20 rep x 5 set) 90'
ep x 7 set)
3 set) SPBL=
doa Back Up, Leg Up
CT 7 Pose:
30' 1.Barbell Curl
ching 2.Back Press
3.Bench Press
4.Lat Pulldowns
jang) 5.Hammer Curl
rep x 3 set)
doa
MPETISI
SABTU
M LATIHAN CATATAN
Gobak Sodor) 30'

ching
Groundstroke
jang) 120'
x 2 keliling)
NF 30'
doa
OFF
MPETISI
RABU
M LATIHAN CATATAN

ching
Groundstroke
jang)
2on1 Play Point
(20 rep x 3 set) 90'
ep x 3 set)
3 set) SPBL=
doa Back Up, Leg Up
Running ABC :
30' 1.Ankling
2.High Knee
3.Butt Kick
4.Kombinasi
5.T Bounding
s Run 6.Hopping
±160 90' 7.Kijang
8.Sprint
30'
doa
MPETISI
SABTU
M LATIHAN CATATAN
TRY OUT
TRY OUT
TISI UTAMA
RABU
M LATIHAN CATATAN

ching
Groundstroke
jang)
2on1 Play Point
(12 rep x 5 set) 90'
ep x 7 set)
3 set) SPBL=
doa Back Up, Leg Up
Running ABC :
30' 1.Ankling
2.High Knee
3.Butt Kick
4.Kombinasi
5.T Bounding
s Run 6.Hopping
±160 90' 7.Kijang
8.Sprint
30'
doa
TISI UTAMA
SABTU
M LATIHAN CATATAN
Gobak Sodor) 30'
ching
Groundstroke
jang) 120'
x 2 keliling)
NF 30'
doa
OFF
TISI UTAMA
RABU
M LATIHAN CATATAN

ching
Groundstroke
jang)
2on1 Play Point
(12 rep x 5 set) 90'
ep x 7 set)
3 set) SPBL=
doa Back Up, Leg Up
Running ABC :
30' 1.Ankling
2.High Knee
3.Butt Kick
4.Kombinasi
5.T Bounding
s Run 6.Hopping
±160 90' 7.Kijang
8.Sprint
30'
doa
TISI UTAMA
SABTU
M LATIHAN CATATAN
MATCH
MATCH
MATCH
SI
RABU
M LATIHAN CATATAN
OFF
OFF
FUTSAL
SI
SABTU
M LATIHAN CATATAN
DUFAN
DUFAN
MILY DINNER
SMP FUTSAL CRIBS
"Focus and do your best"
Update June 2018
No Nama Position TB BB Teamwork Weekly Passing Shoot Dribble Respon Mental
0 Ideal Player GK/ANC/FLA/PIV 160 50 A A A A A A A
1 Abdullah Assegaf GK 149 55 B C C C C A B
Harus semakin dewasa, skill kiper sudah terpercaya, percaya juga kemampuan teman, support them
2 Mochamad Favian Gani ANC/PIV/GK 165 65 B B A B B A A
Tubuh ideal atlet, tingkatkan komunikasi, percaya diri, dan basic futsal, latihan bela diri bisa jadi solusi
3 Mohammad Rozi Badrus FLA/ANC 156 46 B A A A A A A
Otak yang cerdas berguna menciptakan peluang, tingkatkan kerjasama tim, komunikasi, dan strategi permainan
4 Nazaril Putra Haryanto FLA/PIV 147 38 B B A B A A B
Overall bagus, diatas langit masih ada langit, jaga kondisi harus lebih rajin berlatih, belajar, dan berdoa ya capt
5 Muhammad Imam A PIV/FLA 150 35 B A B A B A B
Komponen fisik bagus, lebih tenang dan percaya kemampuan kawan, tingkatkan feinting, turning dan finishing
6 Darren Audris Baihaqi GK 158 54 B B C C C B B
Respon dan lemparan bagus, tingkatkan basic keeper, speed, ready posision dan komunikasi positif
7 M. Lirizky Azka ANC/FLA 139 32 A B A B B B B
Reading game dan reaksi bola bagus, need built commitment, banyak makan dan latihan boy
8 Rafy Dharmawan FLA/PIV 142 36 A C A B B B B
Pemain yang penting atau garam sebuah tim, kurangi sifat moody, tingkatkan kerja sama dan bantu defense
9 Zidane Ali Athalla FLA/PIV 153 41 B B B A B C B
Shooting bagus, tingkatkan reaksi, body ball, dan feeling ball, saat kamu malas 1000 pesaingmu sedang berlatih
10 Muhammad Surya Galam FLA/PIV 150 32 B B B B A B B
You have tallent on individual skill, banyak makan dan makan sayuran, sorry for my fault to you
11 Reezqy Chandra D GK 150 32 C C B C C B B
Kecepatan bagus, modal keeper adalah kecepatan lalu kembali posisi siap, pahami nilai-nilai fairplay, respect, dan disiplin
12 Satrio Adipratama S PIV/FLA 145 34 C B B A B B B
Semangat luar biasa bisa jadi pemain bahaya, jika memahami kerjasama dan visi bermain, you can't play alone bro
13 Anayallah Rampak M ANC/FLA 155 52 B A C C B B B
Perlu lebih banyak main bola, change IMPOSSIBLE to be I'M POSSIBLE
14 Binar Rabbani ANC/FLA 147 44 B A C C C B B
Like play PES, real football is more have fun, let's come outside boy
15 M. Fadli Rabbani ANC/FLA 152 56 B B C B C A B
La tastaslim, man jadda wa jada, I want make takhassus futsal program for you
16 Ziyad Tafazzul ANC/FLA 149 50 B B C B C A B
Hi coach, keep strong, healthy and be yourself, anytime and anywhere keep on the right way boy
17 Fachri Rahmathul Husni FLA/ANC 160 65 B C C C B B C
Have talent on massage to help other players and don't forget to increase your basic futsal
CATATAN TEAM:
> Setiap atlet wajib memiliki sepatu dan bola futsal pribadi TINGGI BADAN 160
> Dibutuhkan peningkatan fisik, 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
> We can't play futsal alone, trust your friends, and support them 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 TeamWork WeeklyTest Passing Shooting Dribbling Respon Mental
0 Ideal Player GK/ANC/FLA/PIV 180 70 A A A A A A A

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

> Setiap atlet wajib memiliki sepatu dan bola futsal pribadi TINGGI BADAN 180
> Dibutuhkan peningkatan fisik, 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

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) Insan Cendikia

L L L L L
PAGI (Technique) (Endurance) (Simulation) (Technique) (Speed)
L L TO
SORE (Simulation) (Simulation) Kelas 9

L L L L L
PAGI (Technique) (Strenght) (Simulation) (Technique) (Speed)
L L TO
SORE (Simulation) (Simulation) Bina Madani
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 SFLANK
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 JHS FUTSAL LEAGUE
CAHAYA RANCAMAYA TEAM OF FUTSAL
A 1 VS 3 B B ___ VS ___ A 1 Tabah
Favian, Ziyad, Syafiq, Galam 1 Maret 2018 2 Binar
C 2 VS 0 D D ___ VS ___ C 3 Raihan Coach
Aril (2) 3 Maret 2018 4 Satrio Ardi
B 3 VS 2 C C ___ VS ___ B 5 Favian
Imam (2) , Galam, Aril, Rafy 12 Maret 2018 6 Ilyas
D 4 VS 3 A D ___ VS ___ A 1 Uwo
Azka, Rozi (2), Zidane, Rio (2), Ilyas 13 Maret 2018 2 Ziyad
A ___ VS ___ C C ___ VS ___ A 3 Rampak Coach
26 Februari 2018 19 Maret 2018 4 Galam Yaumil
B ___ VS ___ D D ___ VS ___ B 5 Imam
27 Februari 2018 20 Maret 2018 6 Syafiq
1 Darren
CAHAYA RANCAMAYA 2 Fadli
X A B C D 3 Fachri Coach
A 1 : 3 : : 4 Rafy Aji
B : 3 : 2 : 5 Nazaril
C : : 2 : 0 6 Sultan
D 4 : 3 : : 1 Reezky
2 Paundra
League System : 3 Zidane Coach
1) Home & Away System (Registration to Fadli Abi) 4 Azka Ahmad
2) Start match 06.00 AM, 10 minutes for penalty WO 5 Rozi
3) Winner is the highest points (Win=3, Draw=1, Lose=0) 6 Lukman
Did you see my goal?

NO NAMA PRICE CLUB
1 Nazaril Putra Haryanto Rp 330,000 Coach Aji
2 Abdullah Rp 300,000 Coach Yaumil
3 Mochamad Favian Gani W Rp 300,000 Coach Ardi
4 Muhammad Imam Alghifary Rp 300,000 Coach Yaumil
5 Mohammad Rozi Badrus Rp 300,000 Coach Ahmad
6 M. Lirizky Azka Rp 250,000 Coach Ahmad
7 Muhammad Surya Galam P Rp 250,000 Coach Yaumil
8 Rafy Dharmawan Rp 200,000 Coach Aji
9 Lukman Hakim Rp 150,000 Coach Ahmad
10 Syafiq Alwan Rp 150,000 Coach Yaumil
11 Satrio Adipratama Santoso Rp 150,000 Coach Ardi
12 Zidane Ali Athalla Rp 150,000 Coach Ahmad
13 Muhammad Raihan Ridho Rp 100,000 Coach Ardi
14 Anayallah Rampak Mayesha Rp 100,000 Coach Yaumil
15 Fachri Rahmathul Husni Rp 100,000 Coach Aji
16 Muhammad Fadli Rabbani Rp 100,000 Coach Aji
17 Ilyas Athalla Muaz Rp 100,000 Coach Ardi
18 Tabah Zulfikar Rp 50,000 Coach Ardi
19 Darren Audris Baihaqi Rp 50,000 Coach Aji
20 Reezqy Chandra Dahrusman Rp 50,000 Coach Ahmad
21 Binar Robbani Rp 50,000 Coach Ardi
22 Ziyad Tafazzul Rp 50,000 Coach Yaumil
23 Paundra Ezra Prawira Rp 50,000 Coach Ahmad
24 Sultan Hanif Rp 50,000 Coach Aji
LIGA FUTSAL SMP CAHAYA RANCAMAYA
League System : TEAM OF FUTSAL
1) Home & Away System 1 Tabah 1 Darren
(Confirmation to Fadli Abi) 2 Binar 2 Fadli
2) Drawing Team with Coach 3 Raihan Coach 3 Fachri
Coach Aji
All Players selected random 4 Satrio Ardi 4 Rafy
3) Start match 06.00 AM 5 Favian 5 Nazaril
Late 15 minutes, get WO 6 Ilyas 6 Sultan
4) Finish piket before play 1 Uwo 1 Reezky
Cleaning all your room 2 Ziyad 2 Paundra
5) If rainy, the game'll delay 3 Rampak Coach 3 Zidane Coach
For safe and health players 4 Galam Yaumil 4 Azka Ahmad
6) Winner is highest points 5 Imam 5 Rozi
(Win=3, Draw=1, Lose=0) 6 Syafiq 6 Lukman
KLASEMEN SEMENTARA
No. Team Play Win Draw Lose GF GA GD M S K Pts
1 (C) Coach Aji 5 4 0 1 11 7 11-7 12 0 0 12
3 (D) Coach Ahmad 5 3 0 2 8 9 8-9 9 0 0 9
2 (B) Coach Yaumil 5 2 0 3 8 9 8-9 6 0 0 6
4 (A) Coach Ardi 5 2 0 3 10 12 10-12 6 0 0 6
TOP SCORER CAHAYA RANCAMAYA

8 Nazaril Putra H A 1 VS 3 B B 4 VS 2 A
6 M Favian Gani Vian, Ziyad, Syafiq, Galam Vian (3), Rio, Imam, Galam
5 M Rozi Badrus C 2 VS 0 D D 2 VS 4 C
3 M Imam Alghifary Nazaril (2) Rozi (2), Aril (2), Fachri (2)
3 M Surya Galam B 3 VS 2 C C 4 VS 1 A
3 Satrio Adipratama Imam (2) , Galam, Aril, Rafy Ilyas, Rafi (2), Sulthan, Aril
2 Zidane Ali Athalla D 4 VS 3 A D 1 VS 0 B
2 Fachri Rahmathul Azka, Rozi (2), Zidane, Rio (2), Ilyas Rozi
1 M Lirizky Azka A 2 VS 3 C C ___ VS ___ B
1 M Syafiq Alwan Vian (2), Nazaril (3) 13 Maret 2018
1 Rafy Dharmawan B 0 VS 2 D D ___ VS ___ A
1 Ziyad Tafazzul Zidane, Rozi 14 Maret 2018
BEST OF THE BEST
Did you see my

goal?
Sebaik-baik olahraga adalah yang buat badan dan pikiran sehat untuk ibadah pada Allah SWT [Fadli Bey]
Juara Futsal Sarung Kamar 314 Rp 50,000
Juara Basket Kamar Kamar 314 Rp 50,000
Juara Catur SMP M Imam Alghifary Rp 50,000
Juara Ngabuburit PES Ziyad Tafazzul Rp 50,000
Juara Balap Egrang Rafy Dharmawan Rp 25,000
Juara Suporter Terbaik M Adyan Dafi Rp 25,000
Juara 1 Liga Futsal Darren Fadli Fachri Rafy Nazaril Sultan
Juara 2 Liga Futsal Reezky Paundra Zidane Azka Rozi Lukman
Juara 3 Liga Futsal Uwo Ziyad Rampak Galam Imam Syafiq
Juara 4 Liga Futsal Tabah Binar Raihan Satrio Favian Ilyas
Top Scorer Nazaril
Best Player Anchor Flank Pivot Keeper Coach
Name Nazaril Favian Rozi Imam Abdullah Pa Ahmad

Liga Futsal Cahaya Rancamaya 2018

Uploaded by

Document Information

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

Liga Futsal Cahaya Rancamaya 2018

Uploaded by

Copyright:

Available Formats

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 FISIK 40%

> Mini Tennis + GS

> Mini Tennis + GS

> Mini Tennis + GS

Backhand Drill (20 rep x 5 set)

Approach Shot (12 rep x 5 set)

CATATAN : = USE = NOT USED

Mini Tennis + Groundstroke

Forehand Drill (20 rep x 5 set)

Groundstroke 2on1 Play Point

Angel Shot (12 rep x 5 set)

AGI DAN SORE

AGI DAN SORE

AGI DAN SORE

AGI DAN SORE

AGI DAN SORE

AGI DAN SORE

AGI DAN SORE

AGI DAN SORE

AGI DAN SORE

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)

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