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  • Latihan 11 Mei 2023

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    Alim Akhmad
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    The document outlines a training macro and micro plan for the 21st North Sumatra Aceh Games in 2024. Specifically, it details the afternoon session for the indoor and outdoor hockey putri (women's) event, which will focus on stretching, warming up, technical drills like receiving and passing, running with the ball, sprints, and a cool down period. The session is part of the special preparation phase and aims for an 85% training volume at 90% intensity.

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    LATIHAN 11 MEI 2023

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    The document outlines a training macro and micro plan for the 21st North Sumatra Aceh Games in 2024. Specifically, it details the afternoon session for the indoor and outdoor hockey putri (women's) event, which will focus on stretching, warming up, technical drills like receiving and passing, running with the ball, sprints, and a cool down period. The session is part of the special preparation phase and aims for an 85% training volume at 90% intensity.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    6 views1 page

    Latihan 11 Mei 2023

    Uploaded by

    Alim Akhmad
    The document outlines a training macro and micro plan for the 21st North Sumatra Aceh Games in 2024. Specifically, it details the afternoon session for the indoor and outdoor hockey putri (women's) event, which will focus on stretching, warming up, technical drills like receiving and passing, running with the ball, sprints, and a cool down period. The session is part of the special preparation phase and aims for an 85% training volume at 90% intensity.

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    © All Rights Reserved
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    PROGRAM LATIHAN PRAPON KE XXI SUMUT ACEH 2024

    SESI LATIHAN PUTRI


    CABOR HOKI INDOOR & OUTDOOR

    TAHAP : TAHAP PERSIAPAN KHUSUS (TPK)


    MAKRO : 4
    MIKRO : 14
    HARI : KAMIS, 11 MEI 2023
    SESI : SORE
    VOLUME : 85%
    INTENSITAS : 90%

    VOLUME INTENSITAS LAMA


    SESI NO JENIS KEGIATAN
    LATIHAN LATIHAN LATIHAN
    1 STRETCHING STATIS 5 MENIT
    2 WARMING UP
    # Running ABC 5 x 5m 10 MENIT
    # Roll drible 5 menit x 3
    # Juggling 3 menit x5
    3 TEKNIK
    # PUSH & STOP RECEIFING
    # PUSH JAUH/LONG PUSH 100% kekuatan 3 mnt X 4 set
    SORE # RUNNING WITH THE BALL 3 mnt X 4 set

    ISTIRAHAT
    # LARI BOEMERANG 5M 10 set
    # SPRINT 20M 8 set
    # Shuttle Run 8x6 5 SET

    4 COOLING DOWN 10 MENIT


    PNF
    5 EVALUASI

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