Nama : Aradhana Wikanestri

NIM : 18602241077
Prodi : PKO C 2018

TUGAS PERENCANAAN PROGRAM LATIHAN

Sesi latihan teknik, latihan fisik, latihan gabungan fisik dan teknik.

 Sesi latihan teknik

Berdoa
Jogging (easy) 5 menit
Warming Up Statis & Dinamis (15 menit)
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Skater Squat 1 menit x 3
Skate Potition 1 menit x 3
Arm Swing 2 menit x 3
Control hope 1 menit x 3
Body weight transfer 1 menit x 3
Control Inside outside jump 1 menit x 3
Low walk forward + backward 2 menit x 3
*interval 1 menit
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Relay on skate 30 menit (sit deep, long stroke)
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Cooling down PNF (10 menit)

 Sesi latihan fisik

Warming up statis & dinamis

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Moderate run 10 min, pace <57”/lap (200m)

Squat (1 min x 3)
Push-up (rep 20 x 3)
Burpees (rep 15 x 3)

Sit-up (rep 30 x 3)
Back-up (rep 30 x 3)
Squat jump (rep 20x3)

Wallsit (1 min x 3)
Plank (1 min x 3)
Knee to chest jump (rep 15 x 3)
Lateral side jump (1 min x 3)
V-sit hold (30 sec x 3)
Star jump (rep 15 x 3)

Mountain climb (45 sec x 3)

Leg raise (rep 20 x 3)
High knee (1 min, last 20 sec fast x 3)

*Interval 1 menit, recovery 3 menit/ 3 item

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Cooling down (PNF)

 Sesi latihan gabungan

Jogging 5 menit
Warming up statis & dinamis
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Fartlek 30menit (200m) x 2 set

25m body weight down time (move)
75m jogging
25m highknees
60m sprint
15m walk
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Cooling down (PNF)