Senin, 03 Januari 2022

1. PEMANASAN
 Dribble Run Side 4x Ka/Ki
 Dribble Run Side Crossover High 2x
 Jinjit 1x Dribble Kanan
 Tumit 1x Dribble Kiri
 High Knees 1x Dribble Kanan
 But Kick 1x Dribble Kiri
 Carioka 2x
 Power Lay-up 1x
 One Step Dribble Shoot Post 1x
 One Step Dribble Zig-Zag 1x
 Lunge + 5x Dribble 1x
 Back Lunge + 5x Dribble 1x
 Front Kick 1x
 Back Kick 1x
 Dribble Run PP
Ket : Diawali dengan posisi low dan di akhiri dengan jump stop, pivot low.

2. BASIC DRILLS
 Dribble High Ka/Ki 30 Detik
 Dribble Low Ka/Ki 30 Detik
 Dribble In&Out Ka/Ki 30 Detik
 Dribble Crossover 1 Menit
Ket : Ingatkan protek bola dan jangan lihat bola pada saat dribble
 Chest Pass 1 menit
 Bonce Pass 1 menit
 Over Head Pass 1 menit
Ket : Ingatkan gerakan yang benar

3. FINISHING
 Langka Lay Up Ka/Ki Tanpa Bola Sentuh Tali
 Lankga Lay Up Ka/Ki Posisi Lunge Dengan Bola
 Langka Lay Up Wing 2x Dribble
Ket : Ingatkan selalu dengan awalan low dan gunakan power

4. IMPROVE DRILLS
 Speed Dribble + In&Out + Lay Up
 Spped Dribble + Dobel Crossover + Lay Up
Ket : Ingatkan ketika melakukan crossover dan in&out harus posisi low

5. POWER
 Push Up 10x3
 Sit Up 10x3
 Freet Trow

6. PENDINGINAN
 Statis

7. DOA
1. Pemanasan
2. Basic Drills
 Dribble hight
 Dribble medium
 Dribble low
 In & Out
 Crossover
 Betwen
 Behine
 Ches pass
 Bonce pass
 Over head pass
 One hend pass
3. Basic Lanjutan
 Run in&out + Ches pass
 Run crossover + Bonce pass
 Run Betwen + Over Head pass
 Run Behine + One Heand pass
4. Finishing
 Jump stop Drbble one two stop shooting
5. POWER
 Push Up 10x3
 Sit Up 10x3
 Freet Trow