VOLLEYBALL ANNUAL PLAN 2005

SCHOOL TRAINING OBJECTIVES

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

Sek. Men. Tumpat, Kelantan
1. GOLD MEDAL MSSN
1. Medical Check-up
2. 2.4 miles run (3000m per 12min)
3. blip test (above 15)
4. muscular strength (7 level)
5. sit & reach test (25cm above)
6. Vertical jump test
1. Increase cardiovascular fitness 1. Improve serve, dig, set, spike a 1. Increase tactical skill in formation 1. Increase and maintain mental strength
2. Increase muscular endurance block technique 2. Increase tactical skill in timing ball 2. Improve relaxation technique
3. Increase body strength 2. Improve skill and refreshment 3. Improve and sharper in digging, sett3. Develop self confidence and
4. Increase muscular endurance 3. Improve agiity, reaction time a and blocking motivation
5. Increase agility, speed and explosi explosive power ability

DATES MONTH JANUARY FEBUARY MARCH APRIL MAY JUNE JULY AUGUST SEPTEMBER OCTOBER NOVEMBER DECEMBER
WEEKENDS 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
DISTRICT X
CALENDAR STATE X
OF NATIONAL
COMPETITION LOCATION

FRIENDLY

FRIENDLY

MSSD

MSSN
TRAINING PHASE GENERAL PREPARATION SPECIFIC PREPARATION
PRE-COMPETITION MAIN COMPETITION TRANSITION

STRENGTH ANATOMICAL ADAPT EXPLOSIV MAXIMUM STREN POWER AND SPEED MAINTENANCE
ENDURANCE AEROBIC ENDURANC ANAEROBIC ENDURANC SPECIFIC ENDURANCE MAINTENANCE
PERIODI- SPEED AGILITY REACTION TIME MAINTENANCE
PSYCHOLOGYCAL MENTAL CONCENTRATION STRESS MANAGEMENTACTICAL GAME MAINTENANCE
NUTRITION BALANCE DIET HIGH CHO AND PRO LOW CHO, HIGH PROTEIN A BALANCE DIET
MACRO - CYCLES 1 2 3 4 5
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 5 53
TESTING DATES X X X X X X X X X
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 5 53
% 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
 PROGRAM LATIHAN BOLA TAMPAR ( 1 KITARAN 8 MINGGU )
BULAN JANUARI FEBRUARI
HARI I S R K J S A I S R K J S A I S R K J S A I S R K J S A I S R K J S A I S R K J S A I S R K J S A I S R K J

TARIKH 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 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

PERIODISASI PERSEDIAAN UMUM

KITARAN MAKRO
KITARAN MIKRO 1 2 3 4 5 6 7 8

KAEDAH LATIHAN
LATIHAN JEDA
LATIHAN LITAR
LATIHAN BEBAN
LATIHAN TEKANAN
LATIHAN AEROBIK

INTENSITI LATIHAN

TINGGI

SEDERHANA

RENDAH

REHAT

% MASA LATIHAN 70% PERSEDIAAN FIZIKAL 30% PERSEDIAAN TEKNIK