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Program Latihan PPLM Agustus - November
Program Latihan PPLM Agustus - November
(13 pertemuan)
LATIHAN Ke -67
Pagi :
Pemanasan, step kanan kiri 30 set x3, push up Pa 30 x3 Pi 20 x3, sit up Pa 30 x3 Pi 20 x3,squad
jump 40 x2.
Sore :
Multiball 1-1 forehand 100x, dorong balik badan buang kanan ( backhand 1x forehand 2x) 100x,
servis balik badan buang kanan 100x, praktek servis serang cop panjang bebas 15mnt perorang.
LATIHAN Ke -68
Pagi :
Pemanasan, step kanan kiri 30 set x3, push up Pa 30 x3 Pi 20 x3, sit up Pa 30 x3 Pi 20 x3,squad
jump 40 x2.
Sore :
Multiball 2-2 forehand 100x, 1-1 kanan kiri ( backhand 1x forehand 1x) 100x, servis balik badan
buang kanan 100x, pendek panjang bebas forehand backhand 100x.
LATIHAN Ke -69
Pagi :
Pemanasan, step kanan kiri 30 set x3, push up Pa 30 x3 Pi 20 x3, sit up Pa 30 x3 Pi 20 x3,squad
jump 40 x2.
Sore :
Multiball 2-2 forehand 100x, 1-1 kanan kiri ( backhand 1x forehand 1x) 100x, servis balik badan
buang kanan 100x, pendek panjang bebas forehand backhand 100x.
LATIHAN Ke -70
Pagi :
Pemanasan, step kanan kiri 30 set x3, push up Pa 30 x3 Pi 20 x3, sit up Pa 30 x3 Pi 20 x3,squad
jump 40 x2.
Sore :
Multiball 123 jalan forehand 100x, tengah bebas kanan kiri ( backhand forehand ) 100x, dorong
samping forehand backhand bebas 10 pukulan per set 100x, cop pendek panjang bebas dorong
samping backhand forehand 100.
LATIHAN Ke -71
Pagi :
Rest
Sore :
LATIHAN Ke -72
Pagi :
Pemanasan, step kanan kiri 30 set x3, push up Pa 30 x3 Pi 20 x3, sit up Pa 30 x3 Pi 20 x3,squad
jump 40 x2.
Sore :
Multiball 123 jalan forehand 100x, tengah bebas kanan kiri ( backhand forehand ) 100x, dorong
samping forehand backhand bebas 10 pukulan per set 100x, spin backhand dari bola isi/backspin
100x.
LATIHAN Ke -73
Pagi :
Pemanasan, step kanan kiri 30 set x3, push up Pa 30 x3 Pi 20 x3, sit up Pa 30 x3 Pi 20 x3,squad
jump 40 x2.
Sore :
forehand bebas 1 meja 100x, tengah bebas kanan kiri ( backhand forehand ) 100x, dorong
samping forehand backhand bebas 10 pukulan per set 100x, spin backhand backspin 100x.
LATIHAN Ke -74
Pagi :
Pemanasan, step kanan kiri 30 set x3, push up Pa 30 x3 Pi 20 x3, sit up Pa 30 x3 Pi 20 x3,squad
jump 40 x2.
Sore :
Multiball 2-2 forehand 100x, 1-1 kanan kiri ( backhand 1x forehand 1x) 100x, servis balik badan
buang kanan 100x, pendek panjang bebas forehand backhand 100x.
LATIHAN Ke -75
Pagi :
Pemanasan, step kanan kiri 30 set x3, push up Pa 30 x3 Pi 20 x3, sit up Pa 30 x3 Pi 20 x3,squad
jump 40 x2.
Sore :
Multiball 123 jalan forehand 100x, tengah bebas kanan kiri ( backhand forehand ) 100x, dorong
samping forehand backhand bebas 10 pukulan per set 100x, cop pendek panjang bebas dorong
samping backhand forehand 100.
LATIHAN Ke -76
Pagi :
Rest
Sore :
LATIHAN Ke -77
Pagi :
Pemanasan, step kanan kiri 30 set x3, push up Pa 30 x3 Pi 20 x3, sit up Pa 30 x3 Pi 20 x3,squad
jump 40 x2.
Sore :
Multiball 123 jalan forehand 100x, tengah bebas kanan kiri ( backhand forehand ) 100x, dorong
samping forehand backhand bebas 10 pukulan per set 100x, spin backhand dari bola isi/backspin
100x.
LATIHAN Ke -78
Pagi :
Pemanasan, step kanan kiri 30 set x3, push up Pa 30 x3 Pi 20 x3, sit up Pa 30 x3 Pi 20 x3,squad
jump 40 x2.
Sore :
forehand bebas 1 meja 100x, tengah bebas kanan kiri ( backhand forehand ) 100x, dorong
samping forehand backhand bebas 10 pukulan per set 100x, spin backhand backspin 100x.
LATIHAN Ke -79
Pagi :
Pemanasan, step kanan kiri 30 set x3, push up Pa 30 x3 Pi 20 x3, sit up Pa 30 x3 Pi 20 x3,squad
jump 40 x2.
Sore :
Multiball 2-2 forehand 100x, 1-1 kanan kiri ( backhand 1x forehand 1x) 100x, servis balik badan
buang kanan 100x, pendek panjang bebas forehand backhand 100x.
LATIHAN Ke -80
Pagi :
Pemanasan, step kanan kiri 30 set x3, push up Pa 30 x3 Pi 20 x3, sit up Pa 30 x3 Pi 20 x3,squad
jump 40 x2.
Sore :
Multiball 123 jalan forehand 100x, tengah bebas kanan kiri ( backhand forehand ) 100x, dorong
samping forehand backhand bebas 10 pukulan per set 100x, cop pendek panjang bebas dorong
samping backhand forehand 100.
Program Latihan PPLOPD Tenis Meja Kota Pekalongan
(13 pertemuan)
LATIHAN Ke -81
Pagi :
Pemanasan, step kanan kiri 30 set x3, push up Pa 30 x3 Pi 20 x3, sit up Pa 30 x3 Pi 20 x3,squad
jump 40 x2.
Sore :
Multiball 123 jalan forehand 100x, tengah bebas kanan kiri ( backhand forehand ) 100x, dorong
samping forehand backhand bebas 10 pukulan per set 100x, spin backhand dari bola isi/backspin
100x.
LATIHAN Ke -82
Pagi :
Pemanasan, step kanan kiri 30 set x3, push up Pa 30 x3 Pi 20 x3, sit up Pa 30 x3 Pi 20 x3,squad
jump 40 x2.
Sore :
forehand bebas 1 meja 100x, tengah bebas kanan kiri ( backhand forehand ) 100x, dorong
samping forehand backhand bebas 10 pukulan per set 100x, spin backhand backspin 100x.
LATIHAN Ke -83
Pagi :
Pemanasan, step kanan kiri 30 set x3, push up Pa 30 x3 Pi 20 x3, sit up Pa 30 x3 Pi 20 x3,squad
jump 40 x2.
Sore :
Multiball 2-2 forehand 100x, 1-1 kanan kiri ( backhand 1x forehand 1x) 100x, servis balik badan
buang kanan 100x, pendek panjang bebas forehand backhand 100x.
LATIHAN Ke -84
Pagi :
Pemanasan, step kanan kiri 30 set x3, push up Pa 30 x3 Pi 20 x3, sit up Pa 30 x3 Pi 20 x3,squad
jump 40 x2.
Sore :
Multiball 123 jalan forehand 100x, tengah bebas kanan kiri ( backhand forehand ) 100x, dorong
samping forehand backhand bebas 10 pukulan per set 100x, cop pendek panjang bebas dorong
samping backhand forehand 100.
LATIHAN Ke -85
Pagi :
Rest
Sore :
LATIHAN Ke -86
Pagi :
Pemanasan, step kanan kiri 30 set x3, push up Pa 30 x3 Pi 20 x3, sit up Pa 30 x3 Pi 20 x3,squad
jump 40 x2.
Sore :
Multiball 123 jalan forehand 100x, tengah bebas kanan kiri ( backhand forehand ) 100x, dorong
samping forehand backhand bebas 10 pukulan per set 100x, spin backhand dari bola isi/backspin
100x.
LATIHAN Ke -87
Pagi :
Pemanasan, step kanan kiri 30 set x3, push up Pa 30 x3 Pi 20 x3, sit up Pa 30 x3 Pi 20 x3,squad
jump 40 x2.
Sore :
forehand bebas 1 meja 100x, tengah bebas kanan kiri ( backhand forehand ) 100x, dorong
samping forehand backhand bebas 10 pukulan per set 100x, spin backhand backspin 100x.
LATIHAN Ke -88
Pagi :
Pemanasan lari 10mnt, latihan servis 45mnt.
Sore :
Multiball spin forehand backspinbalik badan 100x, spin forehand backspin dari kanan 100x, spin
forehand backspin 1-1 100x, cop pendek panjang satu tempat balik badan spin forehand 100x.
LATIHAN Ke -89
Pagi :
Sore :
Multiball spin forehand bebas satu meja 100x, spin forehand 1-1 100x, 2x backhand 1x forehand
100x, dorong balik bada buang kanan.
LATIHAN Ke -90
Pagi :
Rest
Sore :
LATIHAN Ke -91
Pagi :
Sore :
Multiball 123 jalan forehand 100x, balik badan spin forehand backspin 1x spin forehand topspin
1x 100x, , kanan spin forehand backspin 1x spin forehand topspin 1x 100x, panjang backspin
bebas dorong samping 10 bola 100x.
LATIHAN Ke -92
Pagi :
Sore :
Multiball spin forehand bebas satu meja 100x, spin forehand 1-1 100x, 2x backhand 1x forehand
100x, dorong balik bada buang kanan.
LATIHAN Ke -93
Pagi :
Rest
Sore :
(13 pertemuan)
LATIHAN Ke -94
Pagi :
Sore :
Multiball 123 jalan forehand 100x, balik badan spin forehand backspin 1x spin forehand topspin
1x 100x, , kanan spin forehand backspin 1x spin forehand topspin 1x 100x, panjang backspin
bebas dorong samping 10 bola 100x.
LATIHAN Ke -95
Pagi :
Sore :
forehand bebas 1 meja 100x, tengah bebas kanan kiri ( backhand forehand ) 100x, dorong
samping forehand backhand bebas 10 pukulan per set 100x, spin backhand backspin 100x.
LATIHAN Ke -96
Pagi :
Sore :
Multiball spin forehand backspin balik badan 100x, spin forehand backspin dari kanan 100x,
spin forehand backspin 1-1 100x, cop pendek panjang satu tempat balik badan spin forehand
100x.
LATIHAN Ke -97
Pagi :
Sore :
Multiball spin forehand bebas satu meja 100x, spin forehand 1-1 100x, 2x backhand 1x forehand
100x, dorong balik bada buang kanan.
LATIHAN Ke -98
Pagi :
Rest
Sore :
LATIHAN Ke -99
Pagi :
Sore :
Multiball 123 jalan forehand 100x, balik badan spin forehand backspin 1x spin forehand topspin
1x 100x, , kanan spin forehand backspin 1x spin forehand topspin 1x 100x, panjang backspin
bebas dorong samping 10 bola 100x.
Fisik rangkaian push up, sit up, back up, squat trush 30 x 3.
LATIHAN Ke -100
Pagi :
Sore :
forehand bebas 1 meja 100x, tengah bebas kanan kiri ( backhand forehand ) 100x, dorong
samping forehand backhand bebas 10 pukulan per set 100x, spin backhand backspin 100x.
Fisik pleng lurus, miring kanan, miring kiri, masing 45dtk x3.
LATIHAN Ke -101
Pagi :
Sore :
Multiball spin forehand backspin balik badan 100x, spin forehand backspin dari kanan 100x,
spin forehand backspin 1-1 100x, cop pendek panjang satu tempat balik badan spin forehand
100x.
Fisik step pindah bola dari kranjang ke kranjang lain 10 bola x3.
LATIHAN Ke -102
Pagi :
Sore :
Multiball spin forehand bebas satu meja 100x, spin forehand 1-1 100x, 2x backhand 1x forehand
100x, dorong balik bada buang kanan.
LATIHAN Ke -103
Pagi :
Rest
Sore :
LATIHAN Ke -104
Pagi :
Sore :
Multiball 123 jalan forehand 100x, balik badan spin forehand backspin 1x spin forehand topspin
1x 100x, , kanan spin forehand backspin 1x spin forehand topspin 1x 100x, panjang backspin
bebas dorong samping 10 bola 100x.
Fisik rangkaian lari pelan 5dtk lari cepat 10dtk lari pelan 5dtk lari angkat paha 10dtk lari pelan
5dtk angkat kedua paha 10dtk.
Fisik pleng lurus, miring kanan, miring kiri, masing 45dtk x3.
LATIHAN Ke -105
Pagi :
Sore :
forehand bebas 1 meja 100x, tengah bebas kanan kiri ( backhand forehand ) 100x, dorong
samping forehand backhand bebas 10 pukulan per set 100x, spin backhand backspin 100x.
LATIHAN Ke -106
Pagi :
Sore :
Multiball spin forehand backspin 1 meja100x, spin backhand backspin 100x, spin backhand
backspin topspin dan spin forehand backspin topspin 100x , cop pendek panjang backhand
forehand bebas 100x.
Fisik rangkaian push up, sit up, back up, squat trush 30 x 3.
Program Latihan PPLOPD Tenis Meja Kota Pekalongan
(13 pertemuan)
LATIHAN Ke -107
Pagi :
Sore :
Multiball spin forehand topspin bebas satu meja 100x, spin forehand backhand topspin 1-1 100x,
spin backhand backspin 1x topspin bebas 1x 100x, flick backhand 1x bebas 5 bola 100x.
LATIHAN Ke -108
Pagi :
Rest
Sore :
LATIHAN Ke -109
Pagi :
Sore :
Multiball 123 jalan forehand backspin100x, cop pendek panjang bebas backspin 1x bebas
topspin 1x 100x, , 100x, panjang backspin bebas dorong samping 10 bola 100x.
Fisik pleng lurus, miring kanan, miring kiri, masing 45dtk x3.
LATIHAN Ke -110
Pagi :
Pemanasan lari 10mnt, latihan servis 45mnt.
Sore :
LATIHAN Ke -111
Pagi :
Sore :
Multiball spin forehand backspin 1 meja100x, spin backhand backspin 100x, spin backhand
backspin topspin dan spin forehand backspin topspin 100x , cop pendek panjang backhand
forehand bebas 100x.
LATIHAN Ke -112
Pagi :
Sore :
Multiball spin forehand topspin bebas satu meja 100x, spin forehand backhand topspin 1-1 100x,
spin backhand backspin 1x topspin bebas 1x 100x, flick backhand 1x bebas 5 bola 100x.
LATIHAN Ke -113
Pagi :
Rest
Sore :
LATIHAN Ke -114
Pagi :
Multiball 123 jalan forehand backspin100x, cop pendek panjang bebas backspin 1x bebas
topspin 1x 100x, , 100x, panjang backspin bebas dorong samping 10 bola 100x.
Fisik pleng lurus, miring kanan, miring kiri, masing 45dtk x3.
LATIHAN Ke -115
Pagi :
Sore :
LATIHAN Ke -116
Pagi :
Sore :
Multiball spin forehand backspin 1 meja100x, spin backhand backspin 100x, spin backhand
backspin topspin dan spin forehand backspin topspin 100x , cop pendek panjang backhand
forehand bebas 100x.
LATIHAN Ke -117
Pagi :
Sore :
Multiball spin forehand topspin bebas satu meja 100x, spin forehand backhand topspin 1-1 100x,
spin backhand backspin 1x topspin bebas 1x 100x, flick backhand 1x bebas 5 bola 100x.
LATIHAN Ke -118
Pagi :
Rest
Sore :
LATIHAN Ke -119
Pagi :
Sore :
Multiball 123 jalan forehand backspin100x, cop pendek panjang bebas backspin 1x bebas
topspin 1x 100x, , 100x, panjang backspin bebas dorong samping 10 bola 100x.
Pagi :
Sore :
LATIHAN Ke -61
Pagi :
Sore :
Multiball spin forehand backspin 1 meja100x, spin backhand backspin 100x, spin backhand
backspin topspin dan spin forehand backspin topspin 100x , cop pendek panjang backhand
forehand bebas 100x.
LATIHAN Ke -62
Pagi :
Sore :
Multiball spin forehand topspin bebas satu meja 100x, spin forehand backhand topspin 1-1 100x,
spin backhand backspin 1x topspin bebas 1x 100x, flick backhand 1x bebas 5 bola 100x.
LATIHAN Ke -63
Pagi :
Sore :
Multiball 123 jalan forehand backspin100x, cop pendek panjang bebas backspin 1x bebas
topspin 1x 100x, , 100x, panjang backspin bebas dorong samping 10 bola 100x.
Fisik latihan reaksi bayangan dengan di tunjuk arah.
LATIHAN Ke -64
Pagi :
Sore :
Pemanasan 15 menit program servis serang 15mnt perorang, play jus-jusan untuk melatih
mental.
LATIHAN Ke -65
Pagi :
Sore :
Multiball spin forehand backspin 1 meja100x, spin backhand backspin 100x, spin backhand
backspin topspin dan spin forehand backspin topspin 100x , cop pendek panjang backhand
forehand bebas 100x.
LATIHAN Ke -66
Pagi :
Sore :
Multiball spin forehand topspin bebas satu meja 100x, spin forehand backhand topspin 1-1 100x,
spin backhand backspin 1x topspin bebas 1x 100x, flick backhand 1x bebas 5 bola 100x.
Fisik rangkaian pleng lurus miring kiri miring kanan 40dtk x3.
Demikian yang dapat saya sampaikan Terima Kasih.