Bjss Week 4(29 Mei -2 Mei 23)

BJSS WEEK 5-6 TRANING TNB MJHL 2023

FOKUS : FITNESS AND CONDITIONING

MONDAY EACH WEEK

Strength Traning
3 set of 45 sec Plank (rest between 60 sec)
30 push ups ( 3 x 10 )
50 Bodyweight squat
Activity 2
30 Min Aerobic Work

TUESDAY EACH WEEK

15 Min Run
Activity 2
50 Bodyweight squats
2 leg glutes bridges : 3 x 10
Side Planks : 2 x 30 second each side

WEDNESDAY EACH WEEK

Stick work + strength Endurance
7 F1 Power play drill + 7 Strength Endurance Exercise
(Rujuk keterangan)

THURSDAY EACH WEEK

After a good warm-up do the following:
Strength Endurance :
Push up – 10 rep X 3 set
Body Weight Squat – 10 rep X 3 set
Lag Raise to Hip up – 10 rep X 3 set
Plank – 20 sec X 3 Set
In Out Squat – 10 rep X 3 set
Russian Twist – 10 right-10 left X 3 Set
Plank Up – 10 rep X 3 set
High Knee – 10 sec X 3 rep
V Sit crunches – 10 rep X 3 rep

FRIDAY EACH WEEK

Speed Traning :
6 Speed Workout
Activity 2
Sprints: Do all of these @ 100% effort
● 3 x 10 yd sprints
● 1 x 20 yd sprints
● 2 x 30 yd sprints
● 1 x 40 yd sprints
● 2 x 50 yd sprints
● Finish w/2 x 300 meter shuttle run. Rest 2 mins between. Set cones 25 yds apart.