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1. WARMING UP ( CARDIO ) 2MENIT
JUMP ROPE ( 15 DETIK )
JUMPING JACK ( 15 DETIK )
BUTT KICK (15 DETIK )
HIGH KNEE (15 DETIK )
4 GERAKAN DIATAS ADALAH 1 SET DAN SETELAH SELESAI 1
SET HARUS DIULANG YA GUYS SEHINGGA TOTAL MENJADI 2
SET YA TANPA ISTIRAHAT.
2. DYNAMIC STRETCHING
LUNGES DEPAN ( 6 REPETISI )
LUNGES BELAKANG ( 6 REPETISI )
LUNGES TWIST ( 3 REPETISI SETIAP SISI )
SQUAT ( 6 REPETISI )
PINGGANG DAN BAHU TWIST ( 6 REPETISI )
CROSS BODY TOUCH ( 6 REPETISI )
LUNGES PINGGANG CIRCLE ( 3 REPETISI SETIAP SISI )
ARM SWING DEPAN ( 6 REPETISI )
ARM CIRCLE ( MULAI DARI LINGKARAN KECIL SAMPAI
LINGKARAN BESAR DAN SETIAP LINGKARAN BUAT 2 S/D 3
PUTARAN BARU BUAT LINGKARAN BARU DAN DILAKUKAN 2
SET YA 1 SET KE ARAH DEPAN 1 SET KE ARAH BELAKANG)
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LATIHAN SKILL DRIBBLE
LATIHAN 1
 HARD DRIBBLE DEPAN BELAKANG MELEWATI GARIS
MENGGUNAKAN SATU TANGAN ( 4 SET 30 DETIK SETIAP
TANGAN )
 HARD DRIBBLE KANAN KIRI MELEWATI GARIS
MENGGUNAKAN SATU TANGAN ( 4 SET 30 DETIK SETIAP
TANGAN )
 ONE DRIBBLE BETWEEN THE LEG ( 4 SET 45 DETIK SETIAP
SET NYA )
 INSIDE OUT BETWEEN THE LEG ( 4 SET 45 DETIK SETIAP SET
NYA )
 INSIDE OUT CROSS OVER ( 4 SET 45 DETIK SETIAP SET NYA )
 ONE HAND MEKANIK SHOOTING ( 100 REPETISI )
 3 JARI MEKANIK SHOOT ( 4 SET 1 SET NYA 25 REPETISI )

2
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LATIHAN SKILL DRIBBLE
LATIHAN 2
 SIDE TO SIDE HIGH DRIBBLE SATU TANGAN ( 4 SET 30 DETIK
SETIAP TANGAN )
 SIDE TO SIDE LOW DRIBBLE SATU TANGAN ( 4 SET 30 DETIK
SETIAP TANGAN )
 DRIBBLE ANGKA 8 SATU TANGAN ( 4 SET 30 DETIK SETIAP
TANGAN )
 SPYDER DRIBBLE ( 4 SET 45 DETIK SETIAP SET NYA )
 STATIONARY DRIBBLE JAB ( 4 SET 30 DETIK SETIAP TANGAN )
 ONE HAND MEKANIK SHOOTING ( 100 REPETISI )
 3 JARI MEKANIK SHOOT ( 4 SET 1 SET NYA 25 REPETISI )

3
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LATIHAN SKILL DRIBBLE
LATIHAN 3
 ONE DRIBBLE CROSS OVER ( 4 SET 45 DETIK SETIAP SET NYA )
 ONE DRIBBLE CROSS OVER BETWEEN THE LEG ( 4 SET 30
DETIK SETIAP TANGAN )
 ONE DRIBBLE CROSS OVER BETWEEN THE LEG BEHIND THE
BACK ( 4 SET 45 DETIK SETIAP SET NYA )
 INSIDE OUT DRIBBLE QUICK DOUBLE CROSS OVER ( 4 SET 30
DETIK SETIAP TANGAN )
 INSIDE OUT DRIBBLE QUICK DOUBLE CROSS OVER BETWEEN
THE LEG ( 4 SET 45 DETIK SETIAP SET NYA )
 INSIDE OUT DRIBBLE QUICK DOUBLE CROSS OVER BETWEEN
THE LEG BEHIND THE BACK ( 4 SET 30 DETIK SETIAP
TANGAN )
 ONE HAND MEKANIK SHOOTING ( 100 REPETISI )
 3 JARI MEKANIK SHOOT ( 4 SET 1 SET NYA 25 REPETISI )

4
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LATIHAN LOMPATAN
DAY 1
 1 LEGGED BALANCE 2 SET X 30 DETIK
 LUNGE WITH LATERAL REACH 2 SET X 10 REPETISI
 FRONT / BACK HOPS 2 SET X 6 METER
 SIDE /SIDE HOPS 2 SET X 6 METER
 CROSS OVER STEP AND STICK 2 SET X 6 METER
 POWER SKIP 2 SET X 6 METER
 POWER ZONE JUMPS 4 SET
 JUMP TURN 4 SET
 HIGHEST POINT CATCH 2 SET X 6 REPETISI
 STEP BACK JUMPS 2 SET X 6 REPETISI
 FRONT SQUAT 2 SET X 12 – 15 REPETISI
 SUMO SQUAT 2 SET X 12 – 15 REPETISI
 HIP RAISE 2 SET X 12 – 15 REPETISI
 DUMBELL / KETTLEBEL SWING 2 X 10 REPETISI

5
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LATIHAN LOMPATAN
DAY 2
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