ANNUAL PLAN

TEAM'S NAME TRAINING OBJECTIVES TRAINING OBJECTIVES

PERFORMANCE TEST / STANDARDS PHYSICAL PREP. TECHNICAL PREP. TACTICAL PREP. PSYCHOLOGICAL PREP. PERFORMANCE TEST / STANDARDS PHYSICAL PREP. TECHNICAL PREP.

NEGERI SEMBILAN SUKMA FUTSAL TEAM

1. WIN ATLEAST 3 CATEGORIES IN MMU

1. Medical
MASTERCheck-up 1. Increase the level of cardiovascular fitness 1. Improve Basic Technical 1. Increase knowledge about game 1. Maintain overall mental strength 1. WIN ATLEAST 3 CATEGORIES IN MMU
1. Medical
MASTERCheck-up 1. Increase the level of cardiovascular fitness 1. Improve Basic Technical

2. WIN ATLEAST 1 CATEGORY IN MALACCA

2. 2.4 miles
OPEN
run 2. Increase the muscular strength 2. develop technical aspectsfor badminton 2. facilitate relaxation in athlete mind 2. WIN ATLEAST 1 CATEGORY IN MALACCA
2. 2.4 miles
OPEN
run 2. Increase the muscular strength 2. develop technical aspectsfor badm

3. PARTICIPATE IN NATIONAL SIRKIT

3. bleep test (above 10) 3. Increase the muscular endurance 3. Enhance the skill 2. improve tactical aspects in game play 3. Develop self confidence, motivation 3. PARTICIPATE IN NATIONAL SIRKIT
3. bleep test (above 10) 3. Increase the muscular endurance 3. Enhance the skill

4. PARTICIPATE IN KOPIKO PURPLE4.LEAGUE

muscular strength. Indirect 1RM Leg Press4.&Increase
bench press
the flexibility 4. Improve the specific technique 3. study how to win the game. Know ability players
and self talk 4. PARTICIPATE IN KOPIKO PURPLE4.LEAGUE
muscular strength. Indirect 1RM Leg Press4.&Increase
bench press
the flexibility 4. Improve the specific techniq
5. sit & reach test (20cm above) 5. sit & reach test (20cm above)

DATES MONTH AUGUST SEPTEMBER OCTOBER NOVEMBER DECEMBER JANUARY FEBRUARY MARCH APRIL MAY JUNE JULY AUGUST SEPTEMBER OCTOBER NOVEMBER DECEMBER JANUARY FEBRUARY MARCH

WEEKENDS 5 12 19 26 2 9 16 23 2 9 16 23 30 6 13 20 27 4 11 18 25 1 8 15 22 29 6 13 20 27 3 10 17 24 31 7 14 21 28 5 12 19 26 2 9 16 23 30 7 14 21 28 5 12 19 26 2 9 16 23 2 9 16 23 30 7 14 21 28 4 11 18 25 1 8 15 22 29 6 13 20 27 3
STATE X X X X X

CALENDAR NATIONAL

OF TOURNAMENT

MALAYSIA JUNIOR OPEN

MALAYSIA JUNIOR OPEN

COMPETITION

(CIRCUIT 1)

(CIRCUIT 2)
SPESIFIC PREPAR
TRAINING PHASE GENERAL PREPARATION SPESIFIC PREPARATION PRE-COMP COMPTRANSITION
GENERAL PREPARATION SPESIFIC PREPARATION PRE-COMP COMPTRANSITION
GENERAL PREPARATION
STRENGTH AA HYPERTROPHY SPEED, POWER MAINTENANCE HYPERTROP
ENDURANCE AE. ENDURANCE AN. ENDURANCE SPECIFIC ENDURANCE MAINTENANCE AE. ENDURANCE AN. ENDURANCE SPECIFIC ENDURANCE MAINTENANCE AE. ENDURANCE AN. ENDURANCE SPECIFIC ENDURANCE MAINTENANCE AE. ENDURANCE AN. ENDU

PERIODIZATION FLEXIBILITY FLEXIBILITY ADAPTATION TO TECHNIQUE MAINTENANCE FLEXIBILITY ADAPTATION TO TECHNIQUE MAINTENANCE FLEXIBILITY ADAPTATION TO TECHNIQUE MAINTENANCE FLEXIBILITY
PSYCHOLOGYCAL TIME MGMENT MENTAL CONCENTRATION TECHNICAL TACTICAL MAINTENANCE TIME MENTAL TECHNICAL TACTICAL MAINTENANCE TIME MGMENT MENTAL CONCENTRATION TECHNICAL TACTICAL MAINTENANCE TIME MENTAL
NUTRITION BALANCE DIET HIGH CHO AND LOW CA HIGH CHO AND PROTEIN BALANCE DIET HIGH CHO AND LOW CA HIGH CHO AND PROTEIN BALANCE DIET HIGH CHO AND LOW CA HIGH CHO AND PROTEIN BALANCE DIET
MACRO - CYCLES 1 2 3 4 5 6 7 8 9 10 11 11 12 1 2 3 4 5 6 7 8
MICRO - CYCLES 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53 54 55 56 57 58 59 60 61 62 63 64 65 66 67 68 69 70 71 72 73 74 75 76 77 78 79 80 81 82 83
PEAKING INDEX 4 4 4 3 3 3 2 2 2 2 1 1 4 4 4 3 3 3 2 2
TESTING DATES

MEDICAL CONTROL DATES

CAMP / SEMI - CAMP

WEEKS 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53 54 55 56 57 58 59 60 61 62 63 64 65 66 67 68 69 70 71 72 73 74 75 76 77 78 79 80 81 82 83

% 100 1

VOLUME 90 2

INTENSITY 80 3

PEAKING 70 4

60 5

PHYS. PREP 50

TECH. PREP 40

TACT. PREP 30

PSYCH. PREP 20
10
HNICAL PREP. TACTICAL PREP. PSYCHOLOGICAL PREP.

c Technical 1. Increase knowledge about game 1. Maintain overall mental strength

ical aspectsfor badminton 2. facilitate relaxation in athlete mind

2. improve tactical aspects in game play 3. Develop self confidence, motivation

e specific technique 3. study how to win the game. Know ability players
and self talk

MARCH APRIL MAY JUNE jJULY

10 17 24 31 7 14 21 28 5 12 19 26 2 9 16 23 30 7 14 21 28

X X
SUKMA JOHOR 2020

PESIFIC PREPARATION
PRE-COMP COMPTRANSITION

HYPERTROPHY MAINTENANCE

AN. ENDURANCE SPECIFIC ENDURANCE MAINTENANCE

XIBILITY ADAPTATION TO TECHNIQUE MAINTENANCE

MENTAL TECHNICAL TACTICAL MAINTENANCE

HIGH CHO AND LOW CA HIGH CHO AND PROTEIN

8 9 10 11 11 12

84 85 86 87 88 89 90 91 92 93 94 95 96 97 98 99 100 101 102 103 104

2 2 2 1 1

84 85 86 87 88 89 90 91 92 93 94 95 96 97 98 99 100 101 102 103 104