EVENT : NETBALL SEKOLAH SUKAN MALAYSIA PAHANG

COACH : NURHAYATIANIM 2022-2023 ANNUAL TRAINING PLAN

BOLA JARING
ATHLETE'S NAME TRAINING OBJECTIVES
PERFORMANCE TESTS/STANDARDS PHYSICAL PREPARATIONS TECHNICAL PREPARATIONS TACTICAL PREPARATIONS PSYCHOLOGY PREP.
U-21 FITNESS TEST (FROM SCHOOL) 100% STRENGHT ENDURANCE CORRECTION 100% BASIC BALL HANDLING 100% WELL KNOW AREA IN COURT GOAL SETTING
7-F4 MSSM 1RM (GYM) 12 WEEKS ON BASIC RUNING CORRECTION 100% FOOTWORK 50% ON FULL COURT AREA BY POSITION ATTITUDE CHANGING INTO ATHELETE
2-F5 SSM TEST SERIES BOOMERANG RUN (AGILITY) IMPROVE ON FLEXIBILITY IMPROVE 50% BODY POSITIONING 100% ON RULES OF NETBALL IMPROVE COMUNICATION
7-PRA-U REMAJA KEBANGSAAN CHEST PASS (1 MINUTES) 100% AGILITY IMRPOVE 50% VISION OF THROWER ATTACKER : 50% ON FEEDING AND MOVING IMPROVE CONFIDENT
SUKMA SHOULDER PASS (1 MINUTES) 100% TIME REACTION IMPROVE 50% ON DEFENDING DEFENDER : 50% BLOCKING AND AREA IMPROVE IMAGINATION OF GAME
TERBUKA KEBANGSAAN VERTICAL JUMP SHOOTER : 50% SHOOTING AREA AND SPACE
FAT TEST (BMI)

MONTHS JANUARY FEBRUARY MARCH APRIL MAY JUNE JULY AUGUST SEPTEMBER OKTOBER NOVEMBER DECEMBER
MONDAY 3 10 17 24 31 7 14 21 28 7 14 21 28 4 11 18 25 2 9 16 23 30 6 13 20 27 4 11 18 25 1 8 15 22 29 5 12 19 26 3 10 17 24 31 7 14 21 28 5 12 19 26
TUESDAY 4 11 18 25 1 8 15 22 1 8 15 22 29 5 12 19 26 3 10 17 24 31 7 14 21 28 5 12 19 26 2 9 16 23 30 6 13 20 27 4 11 18 25 1 8 15 22 29 6 13 20 27
WEDNESDAY 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
DATES
THURSDAY 6 13 20 27 3 10 17 24 3 10 17 24 31 7 14 21 28 5 12 19 26 2 9 16 23 30 7 14 21 28 4 11 18 25 1 8 15 22 29 6 13 20 27 3 10 17 24 1 8 15 22 29
FRIDAY 7 14 21 28 4 11 18 25 4 11 18 25 1 8 15 22 29 6 13 20 27 3 10 17 24 1 8 15 22 29 5 12 19 26 2 9 16 23 30 7 14 21 28 4 11 18 25 2 9 16 23 30
SATURDAY 1 8 15 22 29 5 12 19 26 5 12 19 26 2 9 16 23 30 7 14 21 28 4 11 18 25 2 9 16 23 30 6 13 20 27 3 10 17 24 1 8 15 22 29 5 12 19 26 3 10 17 24 31
SUNDAY 2 9 16 23 30 6 13 20 27 6 13 20 27 3 10 17 24 1 8 15 22 29 5 12 19 26 3 10 17 24 31 7 14 21 28 4 11 18 25 2 9 16 23 30 6 13 20 27 4 11 18 25
DOMESTICS x x X X X X X
CALENDAR OF COMPETITIONS

INTERNATIONAL
CONFIRM/EXPECT c c C C C C C

REMAJA KEBANGSAAN U21

KARNIVAL REMAJA U19

TEST SERIES 1/2022

SCHOOL HOLIDAYS
SCHOOL HOLIDAYS
SCHOOL HOLIDAYS

SCHOOL HOLIDAYS
SCHOOL HOLIDAYS
SCHOOL HOLIDAYS
SCHOOL HOLIDAYS
SSM TEST SERIES
MEETS/LOCATION

UPSI OPEN

SUKMA
SUKMA
MSSM
MSSM
TRAINING PHASE GP PRE-SEASON IN SEASON T GP 2022 / 2023

MACRO-CYCLES 1 2
PERIODIZATION

MESO-CYCLES 1 2 3 4 5
MICRO-CYCLES 1 2 3 4 5 6 7 8 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
STRENGTH DEVELOP STRENGHT INCREASE STRENGHT MAX STRENGHT CAPICITY MAINTAIN T DEVELOP BASIC STRENGHT

ENDURANCE DEVELOP AEROBIC & MUSCULAR INCREASE AEROBIC CAPACITY MAX AEROBIC CAPICITY MAINTAIN T DEVELOP AEROBIC

SPEED DEVELOP SPEED INCREASE RUNNING SPEED MAX RUNNING SPEED MAINTAIN T BASIC RUNNING

SKILL ACQUISITION DEVELOP BASIC SKILL INCREASE SKILL INDIVIDU COMBINE INDIVIDU & TEAM CONTINUE TO DEVELOP SKILL UNDER PRESSURE AND IN GAME PLAY SITUATION
PERFORM IN GAME PLAY T DEVELOP BASIC SKILL

PSYCHOLOGICAL SET GOAL MAINTAIN GOAL SETTING STIMULATE STRATEGIES TO ACHIEVE GOAL AND INCREASE MOTIVATION GOAL SETTING ACHIEVEMENT T DECIDE GOAL

ENERGY SYSTEM DEVELOP ENERGY IN LOW LEVEL INCREASE ENERGY MAX ENERGY MAINTAIN T DEVELOP ENERGY IN LOW LEVEL

COMPETITION RATING 3 3 4 3 3
PEAKING INDEX 4 3 3 1 4
TESTING DATES bmi
fizikal test bmi
fizikal test bmi
fizikal test
CAMP/SEMI-CAMP
MAJOR TRAINING PERIODS / / / / / / / / / / / / / / / / / / / /
SCHOOL HOLIDAY / / / / / / /
PEAKING 100% 10% 10%
20% 20%
VOLUME 90% 10% 10% 30%
TRAINING FACTORS

INTENSITY 80% 20% 20% 20%

70% 30%

60% 30%
20% 20%
50%
PHYSICAL 40%
60% 20%
TECHNICAL 30% 50%
40% 40%
TACTICAL 20%
20%
PSYCHOLOGICAL 10%

GPP
PRE SEASON
SCHOOL HOLIDAY
GAME
RECOVERY
HIGH INTENSITY
MAINTAIN INTENSITY