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  • Program Latihan Fisik Bola Basket

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    andri tm
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    The document outlines a physical training program for basketball players over two months. In September, the program consists of warm-up exercises followed by 1-minute interval training sessions of push-ups, sit-ups, jumping jacks, and shadow drills over three weeks. In October, the intensity increases with longer interval training times and the addition of exercises like planks and vertical jumps. Player performance metrics like jogging times, repetition counts are tracked weekly.

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    The document outlines a physical training program for basketball players over two months. In September, the program consists of warm-up exercises followed by 1-minute interval training sessions of push-ups, sit-ups, jumping jacks, and shadow drills over three weeks. In October, the intensity increases with longer interval training times and the addition of exercises like planks and vertical jumps. Player performance metrics like jogging times, repetition counts are tracked weekly.

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    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
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    23 views4 pages

    Program Latihan Fisik Bola Basket

    Uploaded by

    andri tm
    The document outlines a physical training program for basketball players over two months. In September, the program consists of warm-up exercises followed by 1-minute interval training sessions of push-ups, sit-ups, jumping jacks, and shadow drills over three weeks. In October, the intensity increases with longer interval training times and the addition of exercises like planks and vertical jumps. Player performance metrics like jogging times, repetition counts are tracked weekly.

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    © All Rights Reserved
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    of 4

    PROGRAM LATIHAN FISIK BOLA BASKET

    September Oktober
    No. Program Latihan
    1 2 3 1 2
    Latihan Fisik :
    a. Warming up (Statis)
    b. Warming up (Dinamis)
    c. Joging (15 Menit) Nonstop
    Latihan Fisik Inti :
    1.
    a. Push Up (1 Menit) 2 Repetisi
    b. Sit Up (1 Menit) 2 Repetisi
    c. Jumping Jack (1 Menit) 3 Set
    d. Shadow (1 Menit) 3 Set
    Cooling Down
    Latihan Fisik :
    a. Warming up (Statis)
    b. Warming up (Dinamis)
    c. Joging (15 Menit) Nonstop
    Latihan Fisik Inti :
    2
    a. Push Up (2 Menit)
    b. Sit Up (2 Menit)
    c. Flank (2 Menit)
    d. Vertical Jump (2 Menit)
    e. Shadow (2 Menit)
    Latihan Fisik :
    a. Warming up (Statis)
    b. Warming up (Dinamis)
    c. Joging (20 Menit) Nonstop
    3 Latihan Fisik Inti :
    a. Push Up (5 Menit)
    b. Sit Up (5 Menit)
    d. Vertical Jump (5 Menit)
    d. Shadow (5 Menit)
    N FISIK BOLA BASKET

    Oktober November
    3 4 1 2 3 4

    Ket : Beginner
    Medium
    Semi High
    High
    Minggu ke 1
    No NAMA ANGGOTA
    Joging Push Up Sit Up
    1 Muhammad Rafli Arifin Syahrial Bagi
    2 Shidqi AB
    3 Tazkia Aulia
    4 Zahra Tri Wulandari
    5 Abyjeane Tia Athira
    6 Maulidya Nasywa Az-Zahra
    7 Rezqueta Akmal Muchtar
    8 Rininta Ayu Natasya C. Z.
    9 Ravli Putra Boma
    10 Cathya Latisha
    11 Adam Andika Pratama
    12 Herina Pungky Prasetyaningtyas
    13 Alwan Jayakusuma
    14 Naufal Ardian Putra
    15 Zulaikha Zata Lini
    16 Muhammad Dary Nuha
    17 Arum Prasetya
    18 Bintang Satria Hutama
    19 Muhammad Zaky Al Bukhori
    20 Sahrul Ramdan
    21 Ahmad Daryl Chandra Al-Fattih
    22 Ridho Dwi Anggoro
    23 Dayan Shauma Hidayat
    Minggu ke 1
    Jumping Jack Shadow Slide

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