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  • Program LATIHAN DULONGMAS 2021

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    Nona Wardani
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    This document outlines the weekly training program and schedule for the Dulongmas Championship basketball team for 2021. The program consists of 5 training sessions per week focusing on different skills each day such as defense, offense, fundamentals, individual skills, and scrimmages. Each session includes warm-up, strength training, drills, games, and cool down exercises. The third and fourth weeks repeat the schedule and activities of the first two weeks. The coaching staff for 2021 includes Head Coach Nona Wardani, Assistant Coach Gandi Eka.P, Official Tri Handoko, and Trainer Gunawan Saputra.

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    This document outlines the weekly training program and schedule for the Dulongmas Championship basketball team for 2021. The program consists of 5 training sessions per week focusing on different skills each day such as defense, offense, fundamentals, individual skills, and scrimmages. Each session includes warm-up, strength training, drills, games, and cool down exercises. The third and fourth weeks repeat the schedule and activities of the first two weeks. The coaching staff for 2021 includes Head Coach Nona Wardani, Assistant Coach Gandi Eka.P, Official Tri Handoko, and Trainer Gunawan Saputra.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    25 views8 pages

    Program LATIHAN DULONGMAS 2021

    Uploaded by

    Nona Wardani
    This document outlines the weekly training program and schedule for the Dulongmas Championship basketball team for 2021. The program consists of 5 training sessions per week focusing on different skills each day such as defense, offense, fundamentals, individual skills, and scrimmages. Each session includes warm-up, strength training, drills, games, and cool down exercises. The third and fourth weeks repeat the schedule and activities of the first two weeks. The coaching staff for 2021 includes Head Coach Nona Wardani, Assistant Coach Gandi Eka.P, Official Tri Handoko, and Trainer Gunawan Saputra.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 8

    PROGRAM & JADWAL LATIHAN DULONGMAS CHAMPIONSHIP

    TAHUN 2021

    PROGRAM BULANAN
    Latihan 1 Minggu 5x Latihan

    Minggu Per1

    SENIN
    Deffense

    1. Warming Up: Slide


    2. Stretching
    3. Penguatan : LENGAN (Side Arms 12x 2 set (kanan & kiri 1 reps), Cross Hand
    Forward 1 menit 2set, Up Down 10x 2 set, Cross Triceps 10x 2 set (kanan 5x kiri
    5x))
    4. Running ABC
    5. Fisik: Footwork & Agility
    6. Box out
    7. Rebound
    8. Deffense zone deffense
    a. 2-3
    b. 3-2
    c. 1-2-2
    d. 1-3-1
    e. Game 5 on 5
    9. Jump 5x 2 set
    10. Shuffle jump 5x 2 set
    11. Plank long hand kanan kiri 35 detik 2x
    12. Plank tinju 35 detik 2x
    13. Walk Stand 35 detik 3x
    14. PBS (Push Up, Back Up, Sit Up) 15 x
    15. Coolingdown

    1
    RABU
    Offense
    1. Warming Up: Shooting 10 menit
    2. Stretching
    3. Penguatan : PERUT (Curl Up 30 detik, Reverse Crunch 30 detik, Heel Touch 30
    detik, Flutter Kick 30 detik, Russian Twist 30 detik)
    4. Running ABC

    5. Fisik: Endurance
    6. Sistem Offense man to man / pola offense
    7. En line
    8. Set line
    9. Game 5 on 5
    10. Jump 5x 2 set
    11. Shuffle jump 5x 2 set
    12. Plank long hand kanan kiri 35 detik 2x
    13. Plank tinju 35 detik 2x
    14. Walk Stand 35 detik 3x
    15. PBS (Push Up, Back Up, Sit Up) 15 x
    16. Coolingdown

    JUMAT
    Fundamental

    1. Warming Up: fast break


    2. Stretching
    3. Penguatan : Sumo Squat 12x, Curtsy 12x, Crab Side Walk 4 Lap, Side Lunges 12x,
    Scissor 15x
    4. Running ABC
    5. Fisik: skipping
    6. Shooting
    7. Passing-layup

    2
    PROGRAM & JADWAL LATIHAN DULONGMAS CHAMPIONSHIP
    TAHUN 2021
    8. Passing-Shooting
    9. Drible-layup
    10.Drible-shooting
    11.Game 5 on 5
    12.Jump 5x 2 set
    13. Shuffle jump 5x 2 set
    14. Plank long hand kanan kiri 35 detik 2x
    15.Plank tinju 35 detik 2x
    16.Walk Stand 35 detik 3x
    17.PBS (Push Up, Back Up, Sit Up) 15 x
    18.Coolingdown

    SABTU
    Offense
    1. Passing - Layup 10 menit
    2. Stretching
    3. Penguatan: LENGAN PERUT (Tricep Dips 30 detik, Plank W/Reach 30 detik, Scissor
    kicks 30 detik, Push Up 30 detik, Bycicle 30 detik)
    4. Running ABC
    5. Fisik: Endurance

    6. Sistem Offense zone defense / pola offense zone


    7. En line
    8. set line
    9. Game 5 on 5
    10. Small man shooting 3pt 5 titik, 1 titik 10x shoot
    11. Center undering / drill post player
    12. Jump 5x 2 set
    13. Shuffle jump 5x 2 set
    14. Plank long hand kanan kiri 35 detik 2x
    15. Plank tinju 35 detik 2x
    16. Walk Stand 35 detik 3x

    3
    17. PBS (Push Up, Back Up, Sit Up) 15 x
    18. Coolingdown

    MINGGU
    Skill Individu atau SPARING (Latih Tanding)
    1. Warmingup: Fast break & Transisi
    2. Stretching
    3. Penguatan : PAHA BETIS (Open Leg Lunge To Squat 30 detik, Prisoner in & outs
    30 detik, Lunges Calves 30 detik, Step Shuffle 30 detik, Shuffle Hands Up 30 detik)
    4. Running ABC
    5. Fisik: Skipping
    6. Small man shooting 3pt 5 titik, 1 titik 10x shoot, cari 8pt (per orang)
    7. Center undering / drill post player
    8. Game 5 on 5
    9. Jump 5x 2 set
    10. Shuffle jump 5x 2 set
    11. Plank long hand kanan kiri 35 detik 2x
    12.Plank tinju 35 detik 2x
    13.Walk Stand 35 detik 3x
    14.PBS (Push Up, Back Up, Sit Up) 15 x
    15.Coolingdown

    PROGRAM BULANAN
    Latihan 2 Minggu 5x Latihan

    Minggu ke 2
    SENIN
    Deffense
    1. Warming Up: Slide
    2. Stretching
    3. Penguatan : Penguatan : LENGAN (Side Arms 12x 2 set (kanan & kiri 1 reps),
    Cross Hand Forward 1 menit 2set, Up Down 10x 2 set, Cross Triceps 10x 2 set

    4
    PROGRAM & JADWAL LATIHAN DULONGMAS CHAMPIONSHIP
    TAHUN 2021
    (kanan 5x kiri 5x))
    4. Running ABC
    5. Fisik: Footwork & Agility
    6. Box out
    7. Rebound
    8. Deffense: Zone press deffense fullcourt
    9. 2-2-1
    a. 1-2-2
    b. 2-1-2
    c. 1-2-1-1
    d. 1-3-1
    e. Game 5 on 5
    f. Freethrow 1 orang 3x berturut-turut
    g. Collingdown
    h. Deffense
    10.Jump 5x 2 set
    11. Shuffle jump 5x 2 set
    12. Plank long hand kanan kiri 35 detik 2x
    13.Plank tinju 35 detik 2x
    14.Walk Stand 35 detik 3x
    15.PBS (Push Up, Back Up, Sit Up) 15 x
    16.Coolingdown

    RABU
    Offense
    1. Warming Up: Passing-layup 10 menit
    2. Stretching
    3. Penguatan : Penguatan : PERUT (Curl Up 30 detik, Reverse Crunch 30 detik, Heel
    Touch 30 detik, Flutter Kick 30 detik, Russian Twist 30 detik)
    4. Running ABC
    5. Fisik: Endurance
    6. Sistem Offense man to man / againt man to man / pola offense (fullcourt)
    7. En line

    5
    8. set line
    9. Game 5 on 5
    10.Jump 5x 2 set
    11. Shuffle jump 5x 2 set
    12. Plank long hand kanan kiri 35 detik 2x
    13.Plank tinju 35 detik 2x
    14.Walk Stand 35 detik 3x
    15.PBS (Push Up, Back Up, Sit Up) 15 x
    16.Coolingdown

    JUMAT
    Fundamental
    1. Warming Up: Fast break
    2. Stretching
    3. Penguatan : Sumo Squat 12x, Curtsy 12x, Crab Side Walk 4 Lap, Side Lunges 12x,
    Scissor 15x
    4. Running ABC
    5. Fisik: Skipping
    6. Shooting
    7. Passing-layup
    8. Passing-Shooting
    9. Drible-layup
    10.Drible-shooting
    11.Game 5 on 5
    12.Jump 5x 2 set
    13. Shuffle jump 5x 2 set
    14. Plank long hand kanan kiri 35 detik 2x
    15.Plank tinju 35 detik 2x
    16.Walk Stand 35 detik 3x
    17.PBS (Push Up, Back Up, Sit Up) 15 x

    SABTU
    Offense

    6
    PROGRAM & JADWAL LATIHAN DULONGMAS CHAMPIONSHIP
    TAHUN 2021
    1. Warming Up: Drible – Lay up 10 menit
    2. Stretching
    3. Penguatan : LENGAN PERUT (Tricep dips 30 detik, Plank W/Reach 30 detik,
    Scissor Kicks 30 detik, Push Up 30 detik, Bycicle 30 detik)
    4. Running ABC
    5. Fisik: Endurance
    6. Sistem Offense zone press defense / pola offense zone press (fullcourt)
    7. En line
    8. set line
    9. Game 5 on 5
    10.Small man shooting 3pt 5 titik, 1 titik 10x shoot
    11.Center undering / drill post player
    12.Jump 5x 2 set
    13. Shuffle jump 5x 2 set
    14. Plank long hand kanan kiri 35 detik 2x
    15.Plank tinju 35 detik 2x
    16.Walk Stand 35 detik 3x
    17.PBS (Push Up, Back Up, Sit Up) 15 x
    18.Coolingdown

    MINGGU
    Skill Individu atau SPARING (Latih Tanding)
    1. Warming Up: Fast break & Transisi
    2. Stretching
    3. Penguatan : Penguatan : PAHA BETIS (Open leg lunge to squat 30 detik, Prisoner
    in & outs 30 detik, Lunges calves 30 detik, step shuffle 30 detik, Shuffle Hands Up
    30 detik)
    4. Running ABC
    5. Fisik: Skipping
    6. Small man shooting 3pt 5 titik, 1 titik 10x shoot, cari 8pt (per orang)
    7. Center undering / drill post player
    8. Game 5 on 5

    7
    9. Jump 5x 2 set
    10. Shuffle jump 5x 2 set
    11. Plank long hand kanan kiri 35 detik 2x
    12.12. Plank tinju 35 detik 2x
    13.Walk Stand 35 detik 3x
    14.PBS (Push Up, Back Up, Sit Up) 15 x
    15.Coolingdown

    MINGGU YANG KE 3 & 4 LATIHANNYA DIULANG DARI MINGGU YANG PER 1 & 2

    TIM KEPELATIHAN DULONGMAS CHAMPIONSHIP 2021:


    HEAD COACH : NONA WARDANI
    ASSISTEN COACH : GANDI EKA.P
    OFFICIAL : TRI HANDOKO
    PERAGA & MEMBANTU LATIHAN : GUNAWAN SAPUTRA

    HEAD COACH

    NONA WARDANI

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