Name : O2SN KAB BANDUNG Competition

Periode / Phase MLD, RW : Tranmutation - Realization : Accumulation Personal Best

Block / Weeks : Achievement Goals
2/11/2023 2/12/2023 2/13/2023 2/22/2023 2/25/2023 3/1/2023
M: EN M: ST M: EN M: ST M: EN M: ST
Tes awal 4 perlombaan D. Stretch + R. Drills 5' Jogging+ R. Drills 5' Jogging+ R. Drills D. Stretch + R. Drills
Streng trening Streng trening teknik 4 nomber Streng trening
Lari R. drills
Core Stability 4 x 50 m + 4 x 30 M+ 4 x 20 M 5 x 50 M Hill
(15 Item 15 " ) 2 set (10 Item 15 " ) 2 set drills Gawang POA 2 x 40 M Hil
Rest : 15" Rest : 15" 5 x Zigzag 30 m 4x 20 M Hil
tes awal Rest/set : 3' Libur isra mikraj Rest/set : 3' 6x lempar bola softball
nabi muhammad 2 x Lompat katak 3x lompat katak 2 x Lompat katak
2x lempar bola softball 2x lempar bola softball 4x modifikasi formula 1 2x lempar bola softball
3x formula 1 1x formula 1 1x formula 1
Flexibility Flexibility Flexibility Flexibility Flexibility
3/4/2023 3/8/2023 3/11/2023 3/15/2023 3/18/2023 3/22/2023
M: EN M: TH M: EN M: TT M: EN M: LR
5' Jogging+ R. Drills 5' Jogging+ R. Drills 5' Jogging+ R. Drills 5' Jogging+ R. Drills 5' Jogging+ R. Drills 5' Jogging+ R. Drills
Streng trening teknik 4 nomber Streng trening teknik 4 nomber Streng trening teknik 4 nomber
Lari Lari R. drills Lari
5 x 60 m + 3 x 30 M+ 2 x 20 M 5 x 40 m + 3 x 30 M+ 2 x 20 M 5 x 50 M Hill 6 x 40 m + 5 x 30 M+ 2 x 20 M
(10 Item 15 " ) 2 set drills Gawang POA (10 Item 15 " ) 2 set drills Gawang POA 2 x 40 M Hil drills Gawang POA
Rest : 15" 4 x Zigzag 30 m Rest : 15" 5 x Zigzag 30 m 4x 20 M Hil 5 x Zigzag 30 m
Rest/set : 3' 6x lempar bola softball Rest/set : 3' 6x lempar bola softball 6x lempar bola softball
2 x Lompat katak 5 x puter balik 2 x Lompat katak 2 x Lompat katak
2x lempar bola softball 2x lempar bola softball 2x lempar bola softball
1x formula 1 1x formula 1 1x formula 1
Flexibility Flexibility Flexibility Flexibility Flexibility Flexibility
3/29/2023
5' Jogging+ R. Drills
teknik 4 nomber
Lari
4 x 60 m + 5 x 30 M+ 2 x 20 M
drills Gawang POA
5 x Zigzag 30 m
6x lempar bola softball

Flexibility
Date 06 Februari 2023
Coach Guru PJOK pangalengan TOTAL ABSOLUTE 0% 0
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:
:
3/4/2023
M: EN
5' Jogging+ R. Drills
teknik 4 nomber

Lari
6 x 40 m + 5 x 30 M+ 4 x 20 M
drills Gawang POA
6 x Zigzag 30 m

6x lempar bola softball

3x lompat katak

Flexibility
3/25/2023
M: Rest
5' Jogging+ R. Drills
Streng trening

(10 Item 15 " ) 2 set

Rest : 15"
Rest/set : 3'
2 x Lompat katak
2x lempar bola softball
1x formula 1
Flexibility