EVENT /SPORT : LAWN BOWLS

LAWN BOWLS PERIODIZATION PLAN

ATHLETES DETAIL :
TRAINING OBJECTIVES
PERFORMANCE TESTS / STANDARDS PHYSICAL PREPARATIONS TECHNICAL PREPARATIONSTACTICAL PREPARATIONSPSYCHOLOGICAL PREPARATIONS
1 Menigkatkan kecergasan secara umum 1 Meningkatkan kemahiran asas dan teknik 1 Meningkatkan aspek tektikal dalam 1 Meningkatkan konsentrasi mental
NAMA
EMIR ZULQARNAIN BIN MOHAMAD SOBRI 2 Meningkatkan kekuatan dan daya tahan otot berpasukan dalam permainan diri dan pasukan serta 2 Meningkatkan keyakinan diri.
3 Meningkatkan daya tahan kardiovaskular. boling padang mempertingkatkan kesefahamanan 2 Meningkatkan ketahanan mental.
UMUR
10 TAHUN dan hubungan baik dalam pasukan
LONG
TERM KECERGASAN FIZIKAL(DO&KO)
SHORT
TERM UNTUK MENGUASAI KEMAHIRAN ASAS

DREAMS MEWAKILI PAHANG DAN MALAYSIA

TRAINING PHASE PERSEDIAAN UMUM PRAPERTANDINGAN PERTANDINGAN TRANSASI PERSEDIAAN

MACRO-CYCLES 1 2 3 4 5
MESO-CYCLES MINGGU 1-25 MINGGU 26-38 MINGGU 39-42 MINGGU 43-46 MINGGU 47-61
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
MONTHS JUNE JULY OGOS SEPT OKTOBER NOVEMBER DISEMBER JANUARI/22 FEBRURI/22 MAC/22 Apr-22 MEI/22
MONDAY 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 3 10 17 24 7 14 21 28 7 14 21 28 4 11 18 25 2 9 16 23 30
DATES
DAYS /

TUESDAY 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 4 11 18 25 1 8 15 22 1 8 15 22 29 5 12 19 26 3 10 17 24 31
WEDNESDAY 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 5 12 19 26 2 9 16 23 2 9 16 23 30 6 13 20 27 4 11 18 25
L
THURSDAY 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 6 13 20 27 3 10 17 24 3 10 17 24 31 7 14 21 28 5 12 19 26
A
FRIDAY 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 7 14 21 28 4 11 18 25 4 11 18 25 1 8 15 22 29 6 13 20 27
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 1 8 15 22 29 5 12 19 26
T
5 12 19 26 2 9 16 23 30 7 14 21 28
SATURDAY
SUNDAY 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 2 9 16 23 30 6 13 20 27 6I 13 20 27 3 10 17 24 1 8 15 22 29
H
DOMESTICS ( D ) A
TEST LIST OF COMPETITIONS

INTERNATIONAL ( I ) N
L
CONFIRM ( C ) / EXPECT ( E ) A P
NATIONAL COMPETITION T U
P
I S
R
H A
T E S
A T
L E K S U T
N U
P A R E U K R
A N E L K M A J
PRE SUKMA
P 2 O
K H G N A M A N
ACTUAL SUKMA U 1 H
L A K G N A S
S O
N A G T 2 A
INTERNASIONAL COMPETITION A K R
G W A A J 0 S
T L
I N N O 2 I
U H 2
J
O
O
R
H
PHYSICAL TEST * * O* *
TECHNICAL TEST * * * * R* * *
SKILLS TEST * * * * * *

CARDIORESPIRATORY LSD LITAR JEDA LITAR FARTLEK LSD JEDA LITAR BEBAN FARLEK LSD LITAR
ENDURANCE
PHYSICAL
TRAINING

MUSCULAR ENDURANCE PUSH UP LUNGE BURPEES TRICEP DIPS MOUNTAIN CLIMB JUMPS SQUART HIGH KNEE SQUAT SIDE PLANK LUNGE WALL SIT JUMPING JACK

DELIVERY ACTION DELIVERY ACTION DELIVERY ACTION DELIVERY ACTION DELIVERY ACTION DELIVERY ACTION DELIVERY ACTION DELIVERY ACTION DELIVERY ACTION CHECK DELIVERY ACTION DELIVERY ACTION DELIVERY ACTION
COORDINATION CHECK LIST CHECK LIST CHECK LIST CHECK LIST CHECK LIST CHECK LIST CHECK LIST CHECK LIST LIST CHECK LIST CHECK LIST CHECK LIST

KICK THROUGH T-STAND WUTH HINGE PLANK WITH FLYING PLANE KICK THROUGH
BALANCE LEANING STAR BALANCE BOARD LUNGE SEDE LUNGE STANDING TREE POST SINGLE LEG DEAD;IFT STANDING CRUNCH WITH
UNDER THE LEG CLAP AND SIDE BEND ARMS LUNGE SEDE LUNGE STANDING TREE POST

TRICEPS SIDE BICEPS & SHOULDER

FLEXIBILITY WARRIOR POST BUTTERFLY POST BRIDGE POSE COBRA POSE PNF CHEST STRETCH STRETCH STRETCH SHOULDER STRETCH HAMSTRING STRETCH HIP LEXOR STRETCH PATROL STRECTH GLUTEAL STRECTCH
EMPHASIS

TECHNICAL TRAINING CARA MENGHANTAR CARA MENGHANTAR CARA MENGHANTAR CARA MENGHANTAR CARA MENGHANTAR CARA MENGHANTAR CARA MENGHANTAR CARA MENGHANTAR CARA MENGHANTAR CARA MENGHANTAR CARA MENGHANTAR CARA MENGHANTAR
EMPHASIS BOLA (DRAW) BOLA (DRAW) BOLA (DRAW) BOLA (DRAW) BOLA (DRAW) BOLA (DRAW) BOLA (DRAW) BOLA (DRAW) BOLA (DRAW) BOLA (DRAW) BOLA (DRAW) BOLA (DRAW)

TACTICAL TRAINING SIMULASI KOMUNIKASI BERKESAN

HEAD READING
DARJAH
MEMBACA GERAKAN
SAIZ TARGET HEAD
MEMBUAT HALANGAN
SIMULASI
HEAD READING
KOMUNIKASI BERKESAN
HEAD READING HEAD READING
EMPHASIS PERTANDINGAN KETIKA GAME KESUKARAN(MARGIN) READING PERTANDINGAN BERPASUKAN

PSYCHOLOGY EMPHASIS FOKUS IMIGINASI PENGURUSAN STRESS CARA KOMUNIKASI MEMBUAT KEPUTUSAN SEMANGAT PASUKAN KEYAKINAN FOKUS TEKNIK PENAFASAN PENGURUSAN STRESS KEYAKINAN FOKUS

% PERFORMANCE
PHYSICAL 40% 40% 40% 30% 30% 30% 15% 20% 25% 20% 40% 40%
PERCENT

ASPECT

TECHNICAL 30% 30% 30% 35% 25% 25% 30% 20% 25% 30% 30% 30%
AGE

TACTICAL 20% 20% 20% 15% 25% 25% 30% 40% 40% 30% 20% 20%
PSYCHOLOGY 10% 10% 10% 20% 20% 20% 25% 20% 25% 20% 10% 10%