LAPORAN PERIODISASI LATIHAN PON 2024 CABANG OLAHRAGA

SEPAK BOLA

Disusun oleh:
SHAFA AFINSA RAYYAN
Kelas D
O0221135

PROGRAM STUDI PENDIDIDKAN KEPELATIHAN OLAHRAGAAN

FAKULTAS KEOLAHRAGAAN
UNIVERSITAS SEBELAS MARET
2021
 KATA PENGANTAR
Dengan mengucapkan puji dan syukur kehadirat Allah
SWT, atas segala rahmat dan karunia-Nya, sehingga penulis dapat
menyelesaikan laporan ini tepat pada waktunya. Tidaklupa shalawat serta salam
semoga senantiasa tercurah limpahkan kepada junjungan kita Nabi Allah
Muhammad SAW, yang telah menghantarkan umatnya dari zaman jahiliah ke
zaman yang modern ini.
Tujuan dari pada penyusunan laporan ini adalah untukmemenuhi tugas Mata kulia
h Perencanaan Program Latihandari dosen pengampu Dr. Fadhilah Umar, [Link].,
[Link]., AIFO-P. Dalam penyusunan laporan ini pastilah penulis mengalami
berbagai hambatan maupun kendala.
Dengan segala upaya, laporan ini dapat terwujud sesuai harapan berkat bantuan
dari berbagai pihak. Oleh karena itu, pada kesempatan ini penulis menyampaikan
terimakasih yangsebesar-besarnya kepada seluruh pihak yang telah membantudalam
penyusunan laporan ini. Penulis menyadari bahwa laporan ini masih jauh dari
sempurna. Oleh karena itu
penulismengharapkan kritik dan saran yang membangun untukperbaikan lebih lanju
t.

Surakarta, 20 Desember 2023

Penulis
Program Latihan Tahunan

PERIODISASI LATIHAN PON 2024 CABANG OLAHRAGA SEPAK BOLA

ATLET SASARAN TES STANDAR PERS. FISIK PERS. TEKNIK PERS. TEKNIK PERS. PSIKOLOGI
1. PENINGKATAN
DISIPLIN
Lari 20 M KEKUATAN 2. MENUMBUHKAN
Shuttle Run PASSING
DAYA TAHAN SERANGAN MOTIVASI
Standing Broad Jump SOOTING
KECEPATAN COUNTER ATTACK 3. MEMBINA PERCAYA
ATLET SEPAK BOLA JAWA TENGAH Push Up (1 Menit) KONTROL
SEMI FINAL PON 2024 POWER DEFENCE DIRI
Sit Up (1 Menit) Lari 300 M DRIBBLING
Power endurance (10 Hop) AGILITY GAME SIMULASI 4. MENTAL TRAINING
MFT (VO2 Max) FLEXIBILITY 5. STRES MANAGEMENT
7. POSITIVE THINKING
8. KOMUNIKASI

BULAN JANUARI FEB MARET APRIL MEI JUNI JULI AGUSTUS SEPT
TANGGAL
MINGGU 8 15 22 29 5 12 19 26 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
Domestik
T P
Internasional
T R O
KOMPETISI
KALENDER

R N
Y
Y
SI 2
KA I
O 0
LO N U 2
T 4

FASE LATIHAN PERSIAPAN KOMPETISI TRANS IS I

SUB FASE LATIHAN PERSIAPAN UMUM PERSIAPAN KHUSUS PRA KOMPETISI KOMPETISI
SIKLUS MESSO 1 2 3 4 5 6 7 8 9 10
PERIODISASI

SIKLUS MIKRO 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
KEKUATAN ADAPTASI ANATOMI KEKUATAN MAX POWER SPEED / STRENGHT MAINTENANCE
KECEPATAN KECEPATAN KHUSUS MAINTENANCE
DAYA TAHAN DAYA TAHAN AEROBIC AN AEROBIC CAPACITY MAINTANANCE
KELENTUKAN GENERAL AND MAINTANANCE FLEXIBILITY
PSIKOLOGIS MEMBERI MOTIVASI
TANGGAL TEST

100 1
FAKTOR LATIHAN

Volume 90 2

Intensitas 80 3

Peaking 70 4
60 5
50 P
e
Fisik 40
a
Teknik 30 k
i
Taktik 20
n
Mental 10 g
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
Periodesasi Latihan Makro (Bulanan)
 PERIODISASI PROGRAM LATIHAN SELAMA 9 BULAN

BULAN JANUARI FEBRUARI MARET APRIL MEI JUNI JULI AGUSTUS SEPTEMBER

MAKRO 1 2 3 4 5 6 7 8 9

TAHAP PERSIAPAN KOMPETISI

PERSIAPAN UMUM PERSIAPAN KHUSUS PRA KOMPETISI KOMPETISI

TES
POWER SPEED
KEKUATAN
KEKUATAN MAXIMUM STRENGHT MAINTENANCE
ADAPTASI ANATOMI MAINTENANCE MAXIMUM STRENGHT
DAYA TAHAN AN AEROBIC
DAYA TAHAN DAYA TAHAN AN AEROBIC MAINTENANCE
DAYA TAHAN KHUSUS
DAYA TAHAN AEROBIK DAYA TAHAN KECEPATAN PENYEMPURNAAN
DAYA TAHAN KECEPATAN MAXIMAL KECEPATAN KHUSUS
KECEPATAN MAINTENANCE
AN AEROBIC KELINCAHAN
KECEPATAN KHUSUS
AKSI REAKSI

KELENTUKAN PEREGANGAN STATIS, PEREGANGAN DINAMIS, SAAT PEMANASAN DAN PENDINGINAN

PENYEMPURNAAN TEKNIK,
TEKNIK TEKNIK DASAR TEKNIK KHUSUS, TEKNIK TINGGI, DAN STRATEGI TIM MAINTENANCE
SIMULASI, TRY OUT, TRY IN

TES KEKUATAN
ADAPTASI ANATOMI
BULAN JANUARI
: DAYA TAHAN AEROBIK
(MAKRO 1)
FLEKSIBILITAS
TEKNIK DASAR

ADAPTASI ANATOMI
BULAN FEBRUARI
DAYA TAHAN AEROBIK
(MAKRO 2) :
FLEKSIBILITAS
TEKNIK DASAR

MAXIMUM STRENGHT
BULAN MARET DAYA TAHAN AN AEROBIC
:
(MAKRO 3 ) FLEKSIBILITAS
TEKNIK DASAR

MAXIMUM STRENGHT
DAYA TAHAN AEROBIC
KECEPATAN MAKSIMAL
BULAN APRIL
: KECEPATAN KHUSUS
(MAKRO 4)
DAYA TAHAN KECEPATAN
FLEKSIBILITAS
TEKNIK KHUSUS, TEKNIK TINGGI, DAN STRATEGI TIM

MAINTANANCE MAXIMUM STRENGHT

POWER
DAYA TAHAN AN AEROBIC
DAYA TAHAN KHUSUS
BULAN MEI
: DAYA TAHAN KECEPATAN
(MAKRO 5 )
KECEPATAN MAKSIMAL
KECEPATAN KHUSUS
FLEKSIBILITAS
TEKNIK KHUSUS, TEKNIK TINGGI, DAN STRATEGI TIM
 POWER
MAINTANANCE MAXIMUM STRENGHT
DAYA TAHAN AN AEROBIC
DAYA TAHAN KHUSUS
BULAN JUNI (MAKRO
: DAYA TAHAN KECEPATAN
6)
KECEPATAN MAKSIMAL
KECEPATAN KHUSUS
FLEKSIBILITAS
TEKNIK KHUSUS, TEKNIK TINGGI, DAN STRATEGI TIM

MAINTANANCE MAXIMUM STRENGHT

SPEED
DAYA TAHAN AN AEROBIC
DAYA TAHAN KHUSUS
BULAN JULI (MAKRO PENYEMPURNAAN KECEPATAN KHUSUS
:
7) KELINNCAHAN
AKSI REAKSI
FLEKSIBILITAS
PENYEMPURNAAN TEKNIK, SIMULASI, TRY OUT, TRY
IN

MAINTANANCE KEKUATAN DAN DAYA TAHAN

PENYEMPUNAAN KECEPATAN KHUSUS
BULAN AGUSTUS KELINCAHAN
: AKSI REAKSI
(MAKRO 8)
FLEKSIBILITAS
PENYEMPURNAAN TEKNIK, SIMULASI, TRY OUT, TRY
IN

MAINTANANCE KEKUATAN, DAYA TAHAN,

BULAN SEPTEMBER KECEPATAN, TEKNIK
:
(MAKRO 9)
FLEKSIBILITAS
Periodesasi Latihan Mingguan (Mikro)
PROGRAM LATIHAN MIKRO
BULAN TAHAP KEKUATAN KECEPATAN DAYA TAHAN TEKNIK KELENTUKAN
MIKRO 1 MENCARI RM KONIDISIONING RUN KONIDISIONING RUN TEKNIK DASAR WARMING UP, COOLING DOWN
MIKRO 2 LATIHAN UPER BODY LARI RINGAN 45 MENIT LARI RINGAN 45 MENIT TEKNIK DASAR WARMING UP, COOLING DOWN
JANUARI MIKRO 3 LATIHAN LOWER BODY LARI RINGAN 30 MENIT LARI RINGAN 30 MENIT TEKNIK DASAR WARMING UP, COOLING DOWN
MIKRO 4 LATIHAN MIDLE BODY RENANG RENANG TEKNIK DASAR WARMING UP, COOLING DOWN
MIKRO 5 LATIHAN LOWER BODY LARI RINGAN 1 JAM LARI RINGAN 1 JAM TEKNIK DASAR WARMING UP, COOLING DOWN

MIKRO 1 LATIHAN UPER BODY LARI 45 MENIT LARI 45 MENIT TEKNIK DASAR WARMING UP, COOLING DOWN
MIKRO 2 LATIHAN LOWER BODY LARI 30 MENIT LARI 30 MENIT TEKNIK DASAR WARMING UP, COOLING DOWN
FEBRUARI
MIKRO 3 LATIHAN MIDLE BODY LARI 1 JAM LARI 1 JAM TEKNIK DASAR WARMING UP, COOLING DOWN
MIKRO 4 LATIHAN LOWER BODY RENANG RENANG TEKNIK DASAR WARMING UP, COOLING DOWN

MIKRO 1 LATIHAN UPER BODY DAYA TAHAN AEROBIC DAYA TAHAN AEROBIC TEKNIK DASAR WARMING UP, COOLING DOWN
MIKRO 2 LATIHAN LOWER BODY DAYA TAHAN AEROBIC DAYA TAHAN AEROBIC TEKNIK DASAR WARMING UP, COOLING DOWN
MARET
MIKRO 3 LATIHAN MIDLE BODY DAYA TAHAN AEROBIC DAYA TAHAN AEROBIC TEKNIK DASAR WARMING UP, COOLING DOWN
MIKRO 4 LATIHAN LOWER BODY DAYA TAHAN AEROBIC DAYA TAHAN AEROBIC TEKNIK DASAR WARMING UP, COOLING DOWN

MIKRO 1 LATIHAN UPER BODY DAYA TAHAN KECEPATAN DAYA TAHAN AEROBIC POLA BERTAHAN WARMING UP, COOLING DOWN
MIKRO 2 LATIHAN LOWER BODY KECEPATAN MAKSIMAL DAYA TAHAN AEROBIC POLA MENYERANG WARMING UP, COOLING DOWN
APRIL
MIKRO 3 LATIHAN MIDLE BODY KECEPATAN KHUSUS DAYA TAHAN AEROBIC POLA BERTAHAN WARMING UP, COOLING DOWN
MIKRO 4 LATIHAN LOWER BODY KECEPATAN KHUSUS DAYA TAHAN AEROBIC POLA MENYERANG WARMING UP, COOLING DOWN

MIKRO 1 LATIHAN UPER BODY DAYA TAHAN KECEPATAN DAYA TAHAN KECEPATAN TRANSISI WARMING UP, COOLING DOWN
MIKRO 2 LATIHAN LOWER BODY KECEPATAN MAKSIMAL DAYA TAHAN KHUSUS TRANSISI WARMING UP, COOLING DOWN
MEI
MIKRO 3 LATIHAN MIDLE BODY KECEPATAN KHUSUS DAYA TAHAN KECEPATAN TRANSISI WARMING UP, COOLING DOWN
MIKRO 4 LATIHAN LOWER BODY DAYA TAHAN KECEPATAN DAYA TAHAN KHUSUS TRANSISI WARMING UP, COOLING DOWN

MIKRO 1 POWER DAYA TAHAN KECEPATAN DAYA TAHAN KECEPATAN STRATEGI WARMING UP, COOLING DOWN
MIKRO 2 POWER KECEPATAN MAKSIMAL DAYA TAHAN KHUSUS STRATEGI WARMING UP, COOLING DOWN
JUNI
MIKRO 3 POWER KECEPATAN KHUSUS DAYA TAHAN KECEPATAN PENYEMPURNAAN WARMING UP, COOLING DOWN
MIKRO 4 POWER KECEPATAN MAKSIMAL DAYA TAHAN KHUSUS TRY IN WARMING UP, COOLING DOWN

MIKRO 1 POWER PENYEMPURNAAN DAYA TAHAN KECEPATAN STRATEGI WARMING UP, COOLING DOWN
MIKRO 2 POWER KELINCAHAN DAYA TAHAN KHUSUS PENYEMPURNAAN WARMING UP, COOLING DOWN
JULI
MIKRO 3 POWER AKSI REAKSI DAYA TAHAN KECEPATAN PENYEMPURNAAN WARMING UP, COOLING DOWN
MIKRO 4 POWER PENYEMPURNAAN DAYA TAHAN KHUSUS TRY OUT WARMING UP, COOLING DOWN

MIKRO 1 SPEED KELINCAHAN PENYEMPURNAAN STRATEGI WARMING UP, COOLING DOWN

MIKRO 2 SPEED AKSI REAKSI PENYEMPURNAAN PENYEMPURNAAN WARMING UP, COOLING DOWN
AGUSTUS
MIKRO 3 SPEED PENYEMPURNAAN MEMPERTAHANKAN PENYEMPURNAAN WARMING UP, COOLING DOWN
MIKRO 4 SPEED PENYEMPURNAAN MEMPERTAHANKAN PENYEMPURNAAN WARMING UP, COOLING DOWN

SEPTEMBER KOMPETISI UTAMA

Periodesasi Latihan Harian
JANUARI
MIKRO 1

HARI 1
STRETCHING, JOGING KELILING LAPANGAN, SENAM SAMBA, KUCINGAN 4 2, PASSING KONTROL, COOLING DOWN

HARI 2
STRETCHING, JOGING KELILING LAPANGAN, TANGGA AGGILITY, DRIBLING , PASSING KONTROL COOLING DOWN

HARI 3
STRETCHING, JOGING KELILING LAPANGAN, SENAM SAMBA, FEELING BALL, PASSING KONTROL, COOLING DOWN

HARI 4
STRETCHING, JOGING KLILING LAPANGAN, DRILL TEKNIK DASAR PASSING, KONTROL, HEADING, DRIBBLING, COOLING DOWN

HARI 5
STRECHING, SENAM SAMBA, FEELING BALL, TEKNIK DASAR, LARI KELILING LAPANGAN, COOLING DOWN
STRETCHING, SENAM SAMBA, SIRKUIT TRAINING STRENGHT 40-50%, COOLING DOWN
HARI 6

HARI 1 2 3 4 5 6 7
PAGI REST REST REST REST REST REST
SORE REST REST

JANUARI
MIKRO 2

HARI 1
STRETCHING, JOGING KELILING LAPANGAN, SENAM SAMBA, FEELING BALL, PASSING KONTROL, COOLING DOWN

HARI 2
STRETCHING, JOGING KLILING LAPANGAN, DRILL TEKNIK DASAR PASSING, KONTROL, HEADING, DRIBBLING, COOLING DOWN

HARI 3
STRETCHING, JOGING KELILING LAPANGAN, SENAM SAMBA, KUCINGAN 4 2, PASSING KONTROL, COOLING DOWN

HARI 4
STRETCHING, JOGING KELILING LAPANGAN, TANGGA AGGILITY, DRIBLING , PASSING KONTROL COOLING DOWN

HARI 5
STRECHING, SENAM SAMBA, FEELING BALL, TEKNIK DASAR, LARI KELILING LAPANGAN, COOLING DOWN
STRETCHING, SENAM SAMBA, SIRKUIT TRAINING STRENGHT 40-50%, COOLING DOWN
HARI 6

HARI 1 2 3 4 5 6 7
PAGI REST REST REST REST REST REST
SORE REST REST

JANUARI
MIKRO 3

HARI 1
STRETCHING, JOGING KELILING LAPANGAN, TANGGA AGGILITY, DRIBLING , PASSING KONTROL COOLING DOWN

HARI 2
STRETCHING, JOGING KELILING LAPANGAN, SENAM SAMBA, KUCINGAN 4 2, PASSING KONTROL, COOLING DOWN

HARI 3
STRETCHING, JOGING KLILING LAPANGAN, DRILL TEKNIK DASAR PASSING, KONTROL, HEADING, DRIBBLING, COOLING DOWN

HARI 4
STRETCHING, JOGING KELILING LAPANGAN, SENAM SAMBA, FEELING BALL, PASSING KONTROL, COOLING DOWN

HARI 5
STRECHING, SENAM SAMBA, FEELING BALL, TEKNIK DASAR, LARI KELILING LAPANGAN, COOLING DOWN
STRETCHING, SENAM SAMBA, SIRKUIT TRAINING STRENGHT 40-50 %, COOLING DOWN
HARI 6

HARI 1 2 3 4 5 6 7
PAGI REST REST REST REST REST REST
SORE REST REST

JANUARI
MIKRO 4

HARI 1
STRETCHING, JOGING KELILING LAPANGAN, SENAM SAMBA, KUCINGAN 4 2, PASSING KONTROL, COOLING DOWN

HARI 2
STRETCHING, JOGING KELILING LAPANGAN, TANGGA AGGILITY, DRIBLING , PASSING KONTROL COOLING DOWN

HARI 3
STRETCHING, JOGING KELILING LAPANGAN, SENAM SAMBA, FEELING BALL, PASSING KONTROL, COOLING DOWN

HARI 4
STRETCHING, JOGING KLILING LAPANGAN, DRILL TEKNIK DASAR PASSING, KONTROL, HEADING, DRIBBLING, COOLING DOWN

HARI 5
STRECHING, SENAM SAMBA, FEELING BALL, TEKNIK DASAR, LARI KELILING LAPANGAN, COOLING DOWN
STRETCHING, SENAM SAMBA, SIRKUIT TRAINING STRENGHT 40-50%, COOLING DOWN
HARI 6

HARI 1 2 3 4 5 6 7
PAGI REST REST REST REST REST REST
SORE REST REST

JANUARI
MIKRO 5

HARI 1
STRETCHING, JOGING KELILING LAPANGAN, TANGGA AGGILITY, DRIBLING , PASSING KONTROL COOLING DOWN

HARI 2
STRETCHING, JOGING KELILING LAPANGAN, SENAM SAMBA, KUCINGAN 4 2, PASSING KONTROL, COOLING DOWN

HARI 3
STRETCHING, JOGING KLILING LAPANGAN, DRILL TEKNIK DASAR PASSING, KONTROL, HEADING, DRIBBLING, COOLING DOWN

HARI 4
STRETCHING, JOGING KELILING LAPANGAN, SENAM SAMBA, FEELING BALL, PASSING KONTROL, COOLING DOWN

HARI 5
STRECHING, SENAM SAMBA, FEELING BALL, TEKNIK DASAR, LARI KELILING LAPANGAN, COOLING DOWN
STRETCHING, SENAM SAMBA, SIRKUIT TRAINING STRENGHT 40-50%, COOLING DOWN
HARI 6

HARI 1 2 3 4 5 6 7
PAGI REST REST REST REST REST REST
SORE REST REST
 FEBRUARI
MIKRO 1
HARI 1
STRETCHING, JOGING KELILING LAPANGAN, SENAM SAMBA, FEELING BALL, PASSING KONTROL, COOLING DOWN
HARI 2
STRETCHING, JOGING KLILING LAPANGAN, DRILL TEKNIK DASAR PASSING, KONTROL, HEADING, DRIBBLING, COOLING DOWN
HARI 3
STRETCHING, JOGING KELILING LAPANGAN, SENAM SAMBA, KUCINGAN 4 2, PASSING KONTROL, COOLING DOWN
HARI 4
STRETCHING, JOGING KELILING LAPANGAN, TANGGA AGGILITY, DRIBLING , PASSING KONTROL COOLING DOWN
HARI 5
STRECHING, SENAM SAMBA, FEELING BALL, TEKNIK DASAR, LARI KELILING LAPANGAN, COOLING DOWN
STRETCHING, SENAM SAMBA, SIRKUIT TRAINING STRENGHT 60-70%, COOLING DOWN
HARI 6

HARI 1 2 3 4 5 6 7
PAGI REST REST REST REST REST REST
SORE REST REST

FEBRUARI
MAKRO 2
HARI 1
STRETCHING, JOGING KELILING LAPANGAN, TANGGA AGGILITY, DRIBLING , PASSING KONTROL COOLING DOWN
HARI 2
STRETCHING, JOGING KELILING LAPANGAN, SENAM SAMBA, KUCINGAN 4 2, PASSING KONTROL, COOLING DOWN
HARI 3
STRETCHING, JOGING KLILING LAPANGAN, DRILL TEKNIK DASAR PASSING, KONTROL, HEADING, DRIBBLING, COOLING DOWN
HARI 4
STRETCHING, JOGING KELILING LAPANGAN, SENAM SAMBA, FEELING BALL, PASSING KONTROL, COOLING DOWN
HARI 5
STRECHING, SENAM SAMBA, FEELING BALL, TEKNIK DASAR, LARI KELILING LAPANGAN, COOLING DOWN
STRETCHING, SENAM SAMBA, SIRKUIT TRAINING STRENGHT 60-70%, COOLING DOWN
HARI 6

HARI 1 2 3 4 5 6 7
PAGI REST REST REST REST REST REST
SORE REST REST

FEBRUARI
MIKRO 3
HARI 1
STRETCHING, JOGING KELILING LAPANGAN, TANGGA AGGILITY, DRIBLING , PASSING KONTROL COOLING DOWN
HARI 2
STRETCHING, JOGING KELILING LAPANGAN, SENAM SAMBA, KUCINGAN 4 2, PASSING KONTROL, COOLING DOWN
HARI 3
STRETCHING, JOGING KLILING LAPANGAN, DRILL TEKNIK DASAR PASSING, KONTROL, HEADING, DRIBBLING, COOLING DOWN
HARI 4
STRETCHING, JOGING KELILING LAPANGAN, SENAM SAMBA, FEELING BALL, PASSING KONTROL, COOLING DOWN
HARI 5
STRECHING, SENAM SAMBA, FEELING BALL, TEKNIK DASAR, LARI KELILING LAPANGAN, COOLING DOWN
STRETCHING, SENAM SAMBA, SIRKUIT TRAINING STRENGHT 60-70%, COOLING DOWN
HARI 6

HARI 1 2 3 4 5 6 7
PAGI REST REST REST REST REST REST
SORE REST REST

FEBRUARI
MIKRO 4
HARI 1
STRETCHING, JOGING KELILING LAPANGAN, SENAM SAMBA, KUCINGAN 4 2, PASSING KONTROL, COOLING DOWN
HARI 2
STRETCHING, JOGING KELILING LAPANGAN, TANGGA AGGILITY, DRIBLING , PASSING KONTROL COOLING DOWN
HARI 3
STRETCHING, JOGING KELILING LAPANGAN, SENAM SAMBA, FEELING BALL, PASSING KONTROL, COOLING DOWN
HARI 4
STRETCHING, JOGING KLILING LAPANGAN, DRILL TEKNIK DASAR PASSING, KONTROL, HEADING, DRIBBLING, COOLING DOWN
HARI 5
STRECHING, SENAM SAMBA, FEELING BALL, TEKNIK DASAR, LARI KELILING LAPANGAN, COOLING DOWN
STRETCHING, SENAM SAMBA, SIRKUIT TRAINING STRENGHT 60-70%, COOLING DOWN
HARI 6

HARI 1 2 3 4 5 6 7
PAGI REST REST REST REST REST REST
SORE REST REST
 MARET
MIKRO 1
HARI 1
STRETCHING, JOGING KELILING LAPANGAN, SENAM SAMBA, FEELING BALL, PASSING KONTROL, COOLING DOWN
STRETCHING, SIRKUIT TRAINING STRENGHT
HARI 2
STRETCHING, JOGING KLILING LAPANGAN, DRILL TEKNIK DASAR PASSING, KONTROL, HEADING, DRIBBLING, COOLING DOWN
HARI 3
STRETCHING, JOGING KELILING LAPANGAN, SENAM SAMBA,TANGGA AGGILITY, KUCINGAN 4 2, PASSING KONTROL, COOLING DOWN
STRECHING, ABC RUNNING, INTERVAL TRAINING, COOLING DOWN
HARI 4
STRETCHING, JOGING SANTAI 15MENIT, FEELING BALL, PASSING KOMBINASI, COOLING DOWN
HARI 5
STRECHING, SENAM SAMBA, FEELING BALL, TEKNIK DASAR, LARI KELILING LAPANGAN, COOLING DOWN
HARI 6 STRETCHING, SENAM SAMBA, SIRKUIT TRAINING STRENGHT 80-90%, COOLING DOWN
STRECHING, ABC RUNNING, LARI 8-10 KM KURANG LEBIH 1 JAM, COOLING DOWN

HARI 1 2 3 4 5 6 7
PAGI REST REST REST REST
SORE REST

MARET
MIKRO 1
HARI 1
STRECHING, SENAM SAMBA, FEELING BALL, TEKNIK DASAR, LARI KELILING LAPANGAN, COOLING DOWN
STRETCHING, SENAM SAMBA, SIRKUIT TRAINING STRENGHT, COOLING DOWN
HARI 2
STRECHING, ABC RUNNING, LARI 8-10 KM KURANG LEBIH 1 JAM, COOLING DOWN
HARI 3
STRETCHING, JOGING KELILING LAPANGAN, SENAM SAMBA, FEELING BALL, PASSING KONTROL, COOLING DOWN
STRETCHING, SIRKUIT TRAINING STRENGHT 80-90%, COOLING DOWN
HARI 4
STRETCHING, JOGING KLILING LAPANGAN, DRILL TEKNIK DASAR PASSING, KONTROL, HEADING, DRIBBLING, COOLING DOWN
HARI 5
STRETCHING, JOGING KELILING LAPANGAN, SENAM SAMBA,TANGGA AGGILITY, KUCINGAN 4 2, PASSING KONTROL, COOLING DOWN
STRECHING, ABC RUNNING, INTERVAL TRAINING, COOLING DOWN
HARI 6
STRETCHING, JOGING SANTAI 15MENIT, FEELING BALL, PASSING KOMBINASI, COOLING DOWN

HARI 1 2 3 4 5 6 7
PAGI REST REST REST REST
SORE REST

MARET
MIKRO 1
HARI 1
STRETCHING, JOGING KELILING LAPANGAN, SENAM SAMBA,TANGGA AGGILITY, KUCINGAN 4 2, PASSING KONTROL, COOLING DOWN
STRECHING, ABC RUNNING, INTERVAL TRAINING, COOLING DOWN
HARI 2
STRETCHING, JOGING SANTAI 15MENIT, FEELING BALL, PASSING KOMBINASI, COOLING DOWN
HARI 3
STRECHING, SENAM SAMBA, FEELING BALL, TEKNIK DASAR, LARI KELILING LAPANGAN, COOLING DOWN
STRETCHING, SENAM SAMBA, SIRKUIT TRAINING STRENGHT 80-90%, COOLING DOWN
HARI 4
STRECHING, ABC RUNNING, LARI 8-10 KM KURANG LEBIH 1 JAM, COOLING DOWN
HARI 5
STRETCHING, JOGING KELILING LAPANGAN, SENAM SAMBA, FEELING BALL, PASSING KONTROL, COOLING DOWN
STRETCHING, SIRKUIT TRAINING STRENGHT 80-90%, COOLING DOWN
HARI 6
STRETCHING, JOGING KLILING LAPANGAN, DRILL TEKNIK DASAR PASSING, KONTROL, HEADING, DRIBBLING, COOLING DOWN

HARI 1 2 3 4 5 6 7
PAGI REST REST REST REST
SORE REST

MARET
MIKRO 1
HARI 1
STRETCHING, JOGING KELILING LAPANGAN, SENAM SAMBA, FEELING BALL, PASSING KONTROL, COOLING DOWN
STRETCHING, SIRKUIT TRAINING STRENGHT 80-90%, COOLING DOWN
HARI 2
STRETCHING, JOGING KLILING LAPANGAN, DRILL TEKNIK DASAR PASSING, KONTROL, HEADING, DRIBBLING, COOLING DOWN
HARI 3
STRETCHING, JOGING KELILING LAPANGAN, SENAM SAMBA,TANGGA AGGILITY, KUCINGAN 4 2, PASSING KONTROL, COOLING DOWN
STRECHING, ABC RUNNING, INTERVAL TRAINING, COOLING DOWN
HARI 4
STRETCHING, JOGING SANTAI 15MENIT, FEELING BALL, PASSING KOMBINASI, COOLING DOWN
HARI 5
STRECHING, SENAM SAMBA, FEELING BALL, TEKNIK DASAR, LARI KELILING LAPANGAN, COOLING DOWN
STRETCHING, SENAM SAMBA, SIRKUIT TRAINING STRENGHT 80-90%, COOLING DOWN
HARI 6
STRECHING, ABC RUNNING, LARI 8-10 KM KURANG LEBIH 1 JAM, COOLING DOWN

HARI 1 2 3 4 5 6 7
PAGI REST REST REST REST
SORE REST
 APRIL
MIKRO 1
HARI 1
STRETCHING, JOGING KELILING LAPANGAN, SPRINT PENDEK, FEELING BALL, PASSING KONTROL, COOLING DOWN
STRETCHING, SIRKUIT TRAINING STRENGHT 80-90%, COOLING DOWN
HARI 2
STRETCHING, JOGING KLILING LAPANGAN, PASSING KONTROL, 1 LAWAN 1, 2 LAWAN 1, 2 LAWAN 2, 3 LAWAN 2, 3 LAWAN 3, COOLING DOWN
HARI 3
STRETCHING, SENAM SAMBA, POLA PERTAHANAN, COOLING DOWN
STRETCHING, ABC RUNNING, INTERVAL TRAINING, COOLING DOWN
HARI 4
BERENANG
HARI 5
STRECHING, SENAM SAMBA, POLA BERTAHAN, COOLING DOWN
HARI 6 STRECHING, ABC RUNNING, LARI 10 KM KURANG LEBIH 1 JAM, COOLING DOWN
STRETCHING, KELILING LAPANGAN, POLA BERTAHAN, COOLING DOWN

HARI 1 2 3 4 5 6 7
PAGI REST REST REST REST
SORE REST

APRIL
MIKRO 2
HARI 1
STRETCHING, JOGING KELILING LAPANGAN, SPRINT PENDEK, FEELING BALL, PASSING KONTROL, COOLING DOWN
STRETCHING, SIRKUIT TRAINING STRENGHT 80-90%, COOLING DOWN
HARI 2
STRETCHING, JOGING KLILING LAPANGAN, PASSING KONTROL, 1 LAWAN 1, 2 LAWAN 1, 2 LAWAN 2, 3 LAWAN 2, 3 LAWAN 3, COOLING DOWN
HARI 3
STRETCHING, SENAM SAMBA, POLA SERANGAN, COOLING DOWN
STRETCHING, ABC RUNNING, INTERVAL TRAINING, COOLING DOWN
HARI 4
STRETCHING, SENAM SAMBA, FEELING BALL, PASSING KONTROL KOMBINASI, COOLING DOWN
HARI 5
STRECHING, SENAM SAMBA, POLA SERANGAN, COOLING DOWN
HARI 6 STRECHING, ABC RUNNING, LARI 10 KM KURANG LEBIH 1 JAM, COOLING DOWN
STRETCHING, KELILING LAPANGAN, POLA SERANGAN, COOLING DOWN

HARI 1 2 3 4 5 6 7
PAGI REST REST REST REST
SORE REST

APRIL
MIKRO 3
HARI 1
STRETCHING, JOGING KELILING LAPANGAN, SPRINT PENDEK, FEELING BALL, PASSING KONTROL, COOLING DOWN
STRETCHING, SIRKUIT TRAINING STRENGHT 80-90%, COOLING DOWN
HARI 2
STRETCHING, JOGING KLILING LAPANGAN, PASSING KONTROL, 1 LAWAN 1, 2 LAWAN 1, 2 LAWAN 2, 3 LAWAN 2, 3 LAWAN 3, COOLING DOWN
HARI 3
STRETCHING, SENAM SAMBA, POLA PERTAHANAN, COOLING DOWN
STRETCHING, ABC RUNNING, INTERVAL TRAINING, COOLING DOWN
HARI 4
STRETCHING, SENAM SAMBA, FEELING BALL, PASSING KONTROL KOMBINASI, COOLING DOWN
HARI 5
STRECHING, SENAM SAMBA, POLA BERTAHAN, COOLING DOWN
HARI 6 STRECHING, ABC RUNNING, LARI 10 KM KURANG LEBIH 1 JAM, COOLING DOWN
STRETCHING, KELILING LAPANGAN, POLA BERTAHAN, COOLING DOWN

HARI 1 2 3 4 5 6 7
PAGI REST REST REST REST
SORE REST

APRIL
MIKRO 4
HARI 1
STRETCHING, JOGING KELILING LAPANGAN, SPRINT PENDEK, FEELING BALL, PASSING KONTROL, COOLING DOWN
STRETCHING, SIRKUIT TRAINING STRENGHT 80-90%, COOLING DOWN
HARI 2
STRETCHING, JOGING KLILING LAPANGAN, PASSING KONTROL, 1 LAWAN 1, 2 LAWAN 1, 2 LAWAN 2, 3 LAWAN 2, 3 LAWAN 3, COOLING DOWN
HARI 3
STRETCHING, SENAM SAMBA, POLA SERANGAN, COOLING DOWN
STRETCHING, ABC RUNNING, INTERVAL TRAINING, COOLING DOWN
HARI 4
STRETCHING, SENAM SAMBA, FEELING BALL, PASSING KONTROL KOMBINASI, COOLING DOWN
HARI 5
STRECHING, SENAM SAMBA, POLA SERANGAN, COOLING DOWN
HARI 6 STRECHING, ABC RUNNING, LARI 10 KM KURANG LEBIH 1 JAM, COOLING DOWN
STRETCHING, KELILING LAPANGAN, POLA SERANGAN, COOLING DOWN

HARI 1 2 3 4 5 6 7
PAGI REST REST REST REST
SORE REST
 MEI
MIKRO 1
HARI 1
STRETCHING, JOGING KELILING LAPANGAN, SPRINT PENDEK, FEELING BALL, PASSING KONTROL, COOLING DOWN
STRETCHING, SIRKUIT TRAINING STRENGHT 80-90%, COOLING DOWN
HARI 2
STRETCHING, JOGING KLILING LAPANGAN, PASSING KONTROL, 1 LAWAN 1, 2 LAWAN 1, 2 LAWAN 2, 3 LAWAN 2, 3 LAWAN 3, COOLING DOWN
HARI 3
STRETCHING, SENAM SAMBA, LATIHAN TRANSISI BERTAHAN KE MENYERANG, COOLING DOWN
STRETCHING, ABC RUNNING, INTERVAL TRAINING, COOLING DOWN
HARI 4
STRETCHING, JOGING KELILING LAPANGAN, SPRINT PENDEK, FEELING BALL, PASSING KONTROL, COOLING DOWN
HARI 5
STRETCHING, SENAM SAMBA, LATIHAN TRANSISI BERTAHAN KE MENYERANG, COOLING DOWN
STRETCHING, SIRKUIT TRAINING STRENGHT 80-90%, COOLING DOWN
HARI 6
STRETCHING, SENAM SAMBA, LATIHAN TRANSISI BERTAHAN KE MENYERANG, COOLING DOWN

HARI 1 2 3 4 5 6 7
PAGI REST REST REST REST
SORE REST

MEI
MIKRO 2
HARI 1
STRETCHING, JOGING KELILING LAPANGAN, SPRINT PENDEK, FEELING BALL, PASSING KONTROL, COOLING DOWN
STRETCHING, SIRKUIT TRAINING STRENGHT 80-90%, COOLING DOWN
HARI 2
STRETCHING, JOGING KLILING LAPANGAN, PASSING KONTROL, 1 LAWAN 1, 2 LAWAN 1, 2 LAWAN 2, 3 LAWAN 2, 3 LAWAN 3, COOLING DOWN
HARI 3
STRETCHING, SENAM SAMBA, LATIHAN TRANSISI BERTAHAN KE MENYERANG, COOLING DOWN
STRETCHING, SIRKUIT TRAINING STRENGHT 80-90%, COOLING DOWN
HARI 4
STRETCHING, JOGING KELILING LAPANGAN, SPRINT PENDEK, FEELING BALL, PASSING KONTROL, COOLING DOWN
HARI 5
STRETCHING, SENAM SAMBA, LATIHAN TRANSISI BERTAHAN KEMENYERANG, COOLING DOWN
STRETCHING, ABC RUNNING, INTERVAL TRAINING, COOLING DOWN
HARI 6
STRETCHING, SENAM SAMBA, LATIHAN TRANSISI BERTAHAN KE MENYERANG, COOLING DOWN

HARI 1 2 3 4 5 6 7
PAGI REST REST REST REST
SORE REST

MEI
MIKRO 3
HARI 1
STRETCHING, JOGING KELILING LAPANGAN, SPRINT PENDEK, FEELING BALL, PASSING KONTROL, COOLING DOWN
STRETCHING, ABC RUNNING, INTERVAL TRAINING, COOLING DOWN
HARI 2
STRETCHING, JOGING KLILING LAPANGAN, PASSING KONTROL, 1 LAWAN 1, 2 LAWAN 1, 2 LAWAN 2, 3 LAWAN 2, 3 LAWAN 3, COOLING DOWN
HARI 3
STRETCHING, SENAM SAMBA, LATIHAN TRANSISI BERTAHAN KE MENYERANG, COOLING DOWN
STRETCHING, SIRKUIT TRAINING STRENGHT 80-90%, COOLING DOWN
HARI 4
STRETCHING, JOGING KELILING LAPANGAN, SPRINT PENDEK, FEELING BALL, PASSING KONTROL, COOLING DOWN
HARI 5
STRETCHING, SENAM SAMBA, LATIHAN TRANSISI MENYERANG KE BERTAHAN, COOLING DOWN
STRETCHING, SIRKUIT TRAINING STRENGHT 80-90%, COOLING DOWN
HARI 6
STRETCHING, SENAM SAMBA, LATIHAN TRANSISI BERTAHAN KE MENYERANG, COOLING DOWN

HARI 1 2 3 4 5 6 7
PAGI REST REST REST REST
SORE REST

MEI
MIKRO 4
HARI 1
STRETCHING, JOGING KELILING LAPANGAN, SPRINT PENDEK, FEELING BALL, PASSING KONTROL, COOLING DOWN
STRETCHING, ABC RUNNING, INTERVAL TRAINING, COOLING DOWN
HARI 2
STRETCHING, JOGING KLILING LAPANGAN, PASSING KONTROL, 1 LAWAN 1, 2 LAWAN 1, 2 LAWAN 2, 3 LAWAN 2, 3 LAWAN 3, COOLING DOWN
HARI 3
STRETCHING, SENAM SAMBA, LATIHAN TRANSISI MENYERANG KE BERTAHAN, COOLING DOWN
STRETCHING, SIRKUIT TRAINING STRENGHT 80-90%, COOLING DOWN
HARI 4
STRETCHING, JOGING KELILING LAPANGAN, SPRINT PENDEK, FEELING BALL, PASSING KONTROL, COOLING DOWN
HARI 5
STRETCHING, SENAM SAMBA, LATIHAN TRANSISI MENYERANG KE BERTAHAN, COOLING DOWN
STRETCHING, SIRKUIT TRAINING STRENGHT 80-90%, COOLING DOWN
HARI 6
STRETCHING, SENAM SAMBA, LATIHAN TRANSISI MENYERANG KE BERTAHAN, COOLING DOWN

HARI 1 2 3 4 5 6 7
PAGI REST REST REST REST
SORE REST
 JUNI
MIKRO 1
STRETCHING, SIRKUIT TRAINING POWER, COOLING DOWN
HARI 1
STRECHING, FEELING BALL, LATIHAN STRATEGI DAN FINISHING, MINI GAME, COOLING DOWN
STRETCHING, SENAM SAMBA, TANGGA AGGILITY, FEELING BALL, PASING KOMBINASI, COOLING DOWN
HARI 2
STRECHING, FEELING BALL, LATIHAN STRATEGI DAN FINISHING, MINI GAME, COOLING DOWN
STRECHING, ABC RUNNING, INTERVAL TRAINING, COOLING DOWN
HARI 3
STRETCHING, SIRKUIT TRAINING POWER, COOLING DOWN
HARI 4
STRECHING, FEELING BALL, LATIHAN STRATEGI DAN FINISHING, MINI GAME, COOLING DOWN
STRECHING, FEELING BALL, LATIHAN STRATEGI DAN FINISHING, MINI GAME, COOLING DOWN
HARI 5
STRECHING, SIMULASI PERTANDINGAN, EVALUASI KESALAHAN, COOLING DOWN
STRECHING, ABC RUNNING, KONDISIONING RUN, COOLING DOWN
HARI 6

HARI 1 2 3 4 5 6 7
PAGI REST
SORE REST

JUNI
MIKRO 2
STRETCHING, SIRKUIT TRAINING POWER, COOLING DOWN
HARI 1
STRECHING, FEELING BALL, LATIHAN STRATEGI DAN FINISHING, MINI GAME, COOLING DOWN
STRETCHING, SENAM SAMBA, TANGGA AGGILITY, FEELING BALL, PASING KOMBINASI, COOLING DOWN
HARI 2
STRECHING, FEELING BALL, LATIHAN STRATEGI DAN FINISHING, MINI GAME, COOLING DOWN
STRECHING, ABC RUNNING, INTERVAL TRAINING, COOLING DOWN
HARI 3
STRETCHING, SIRKUIT TRAINING POWER, COOLING DOWN
HARI 4
STRECHING, FEELING BALL, LATIHAN STRATEGI DAN FINISHING, MINI GAME, COOLING DOWN
STRECHING, FEELING BALL, LATIHAN STRATEGI DAN FINISHING, MINI GAME, COOLING DOWN
HARI 5
STRECHING, SIMULASI PERTANDINGAN, EVALUASI KESALAHAN, COOLING DOWN
STRECHING, ABC RUNNING, KONDISIONING RUN, COOLING DOWN
HARI 6

HARI 1 2 3 4 5 6 7
PAGI REST
SORE REST

JUNI
MIKRO 3
STRETCHING, SIRKUIT TRAINING POWER, COOLING DOWN
HARI 1
STRECHING, FEELING BALL, LATIHAN STRATEGI DAN FINISHING, MINI GAME, COOLING DOWN
STRETCHING, SENAM SAMBA, TANGGA AGGILITY, FEELING BALL, PASING KOMBINASI, COOLING DOWN
HARI 2
STRECHING, FEELING BALL, LATIHAN STRATEGI DAN FINISHING, MINI GAME, COOLING DOWN
STRECHING, ABC RUNNING, INTERVAL TRAINING, COOLING DOWN
HARI 3
STRETCHING, SIRKUIT TRAINING POWER, COOLING DOWN
HARI 4
STRECHING, FEELING BALL, SIMULASI GAME, PENYEMPURNAAN, DAN EVALUSAI, COOLING DOWN
STRECHING, FEELING BALL, LATIHAN STRATEGI DAN FINISHING, MINI GAME, COOLING DOWN
HARI 5
STRECHING, SIMULASI PERTANDINGAN, PENYEMPURNAAN, DAN EVALUASI KESALAHAN, COOLING DOWN
STRECHING, ABC RUNNING, KONDISIONING RUN, COOLING DOWN
HARI 6

HARI 1 2 3 4 5 6 7
PAGI REST
SORE REST

JUNI
MIKRO 4
STRETCHING, SIRKUIT TRAINING POWER, COOLING DOWN
HARI 1
STRECHING, SIMULASI PERTANDINGAN, EVALUASI KESALAHAN, COOLING DOWN
STRETCHING, SENAM SAMBA, TANGGA AGGILITY, FEELING BALL, PASING KOMBINASI, COOLING DOWN
HARI 2
TRY IN
STRECHING,EVALUASI TRY IN, SIMULASI GAME, COOLING DOWN
HARI 3
STRETCHING, SIRKUIT TRAINING POWER, COOLING DOWN
HARI 4
STRECHING, FEELING BALL, LATIHAN STRATEGI DAN FINISHING, MINI GAME, COOLING DOWN
STRECHING, FEELING BALL, LATIHAN STRATEGI DAN FINISHING, MINI GAME, COOLING DOWN
HARI 5
STRECHING, SIMULASI PERTANDINGAN, EVALUASI KESALAHAN, COOLING DOWN
STRECHING, ABC RUNNING, KONDISIONING RUN, COOLING DOWN
HARI 6

HARI 1 2 3 4 5 6 7
PAGI REST
SORE REST
 JULI
MIKRO 1
STRETCHING, SIRKUIT TRAINING POWER, COOLING DOWN
HARI 1
STRECHING, FEELING BALL, LATIHAN STRATEGI DAN FINISHING, MINI GAME, COOLING DOWN
STRETCHING, SENAM SAMBA, TANGGA AGGILITY, FEELING BALL, PASING KOMBINASI, COOLING DOWN
HARI 2
STRECHING, FEELING BALL, LATIHAN PENYEMPURNAAN STRATEGI, COOLING DOWN
STRECHING, ABC RUNNING, INTERVAL TRAINING, COOLING DOWN
HARI 3
STRETCHING, SIRKUIT TRAINING POWER, COOLING DOWN
HARI 4
STRECHING, FEELING BALL, SIMULASI GAME, PENYEMPURNAAN, DAN EVALUSAI, COOLING DOWN
STRECHING, FEELING BALL, LATIHAN STRATEGI DAN FINISHING, MINI GAME, COOLING DOWN
HARI 5
STRECHING, SIMULASI PERTANDINGAN, PENYEMPURNAAN, DAN EVALUASI KESALAHAN, COOLING DOWN
STRECHING, ABC RUNNING, KONDISIONING RUN, COOLING DOWN
HARI 6

HARI 1 2 3 4 5 6 7
PAGI REST
SORE REST

JULI
MIKRO 1
STRETCHING, SIRKUIT TRAINING POWER, COOLING DOWN
HARI 1
STRECHING, FEELING BALL, LATIHAN STRATEGI DAN FINISHING, MINI GAME, COOLING DOWN
STRETCHING, SENAM SAMBA, TANGGA AGGILITY, FEELING BALL, PASING KOMBINASI, COOLING DOWN
HARI 2
STRECHING, FEELING BALL, LATIHAN PENYEMPURNAAN STRATEGI, COOLING DOWN
STRECHING, ABC RUNNING, INTERVAL TRAINING, COOLING DOWN
HARI 3
STRETCHING, SIRKUIT TRAINING POWER, COOLING DOWN
HARI 4
STRECHING, FEELING BALL, SIMULASI GAME, PENYEMPURNAAN, DAN EVALUSAI, COOLING DOWN
STRECHING, FEELING BALL, LATIHAN STRATEGI DAN FINISHING, MINI GAME, COOLING DOWN
HARI 5
STRECHING, SIMULASI PERTANDINGAN, PENYEMPURNAAN, DAN EVALUASI KESALAHAN, COOLING DOWN
STRECHING, ABC RUNNING, KONDISIONING RUN, COOLING DOWN
HARI 6

HARI 1 2 3 4 5 6 7
PAGI REST
SORE REST

JULI
MIKRO 1
STRETCHING, SIRKUIT TRAINING POWER, COOLING DOWN
HARI 1
STRECHING, FEELING BALL, LATIHAN STRATEGI DAN FINISHING, MINI GAME, COOLING DOWN
STRETCHING, SENAM SAMBA, TANGGA AGGILITY, FEELING BALL, PASING KOMBINASI, COOLING DOWN
HARI 2
STRECHING, FEELING BALL, LATIHAN PENYEMPURNAAN STRATEGI, COOLING DOWN
STRECHING, ABC RUNNING, INTERVAL TRAINING, COOLING DOWN
HARI 3
STRETCHING, SIRKUIT TRAINING POWER, COOLING DOWN
HARI 4
STRECHING, FEELING BALL, SIMULASI GAME, PENYEMPURNAAN, DAN EVALUSAI, COOLING DOWN
STRECHING, FEELING BALL, LATIHAN STRATEGI DAN FINISHING, MINI GAME, COOLING DOWN
HARI 5
STRECHING, SIMULASI PERTANDINGAN, PENYEMPURNAAN, DAN EVALUASI KESALAHAN, COOLING DOWN
STRECHING, ABC RUNNING, KONDISIONING RUN, COOLING DOWN
HARI 6

HARI 1 2 3 4 5 6 7
PAGI REST
SORE REST

JULI
MIKRO 1
STRETCHING, SIRKUIT TRAINING POWER, COOLING DOWN
HARI 1
STRECHING, FEELING BALL, LATIHAN STRATEGI DAN FINISHING, MINI GAME, COOLING DOWN
STRETCHING, SENAM SAMBA, TANGGA AGGILITY, FEELING BALL, PASING KOMBINASI, COOLING DOWN
HARI 2
TRY OUT
STRECHING, ABC RUNNING, INTERVAL TRAINING, COOLING DOWN
HARI 3
STRETCHING, SIRKUIT TRAINING POWER, COOLING DOWN
HARI 4
STRECHING, FEELING BALL, SIMULASI GAME, PENYEMPURNAAN, DAN EVALUSAI, COOLING DOWN
STRECHING, FEELING BALL, LATIHAN STRATEGI DAN FINISHING, MINI GAME, COOLING DOWN
HARI 5
STRECHING, SIMULASI PERTANDINGAN, PENYEMPURNAAN, DAN EVALUASI KESALAHAN, COOLING DOWN
STRECHING, ABC RUNNING, KONDISIONING RUN, COOLING DOWN
HARI 6

HARI 1 2 3 4 5 6 7
PAGI REST
SORE REST
 AGUSTUS
MIKRO 1
STRETCHING, ABC RUNNING, LATIHAN SPEED, COOLING DOWN
HARI 1
STRECHING, JOGING KELILING LAPANGAN, PENYEMPURNAAN STRATEGI, COOLING DOWN
STRETCING, SENAM SAMBA, TANGGA AGGILITY, FEELING BALL, TEKNIK DASAR, COOLING DOWN
HARI 2
STRETCHING, JOGING KELILING LAPANGAN, PENYEMPURNAAN STRATEGI, COOLING DOWN
STRETCHING, ABC RUNNING, INTERVAL TRAINING, COOLING DOWN
HARI 3
STRETCHING, ABC RUNNING, LATIHAN SPEED, COOLING DOWN
HARI 4
STRECHING, JOGING KELILING LAPANGAN, PENYEMPURNAAN STRATEGI, COOLING DOWN
STRETCING, SENAM SAMBA, TANGGA AGGILITY, FEELING BALL, TEKNIK DASAR, COOLING DOWN
HARI 5
STRETCHING, JOGING KELILING LAPANGAN, PENYEMPURNAAN STRATEGI, COOLING DOWN
STRETCHING, ABC RUNNING, INTERVAL TRAINING, COOLING DOWN
HARI 6

HARI 1 2 3 4 5 6 7
PAGI REST
SORE REST

AGUSTUS
MIKRO 2
STRETCHING, ABC RUNNING, LATIHAN SPEED, COOLING DOWN
HARI 1
STRECHING, JOGING KELILING LAPANGAN, PENYEMPURNAAN STRATEGI, COOLING DOWN
STRETCING, SENAM SAMBA, TANGGA AGGILITY, FEELING BALL, TEKNIK DASAR, COOLING DOWN
HARI 2
STRETCHING, JOGING KELILING LAPANGAN, PENYEMPURNAAN STRATEGI, COOLING DOWN
STRETCHING, SENAM SAMBA, GAME, COOLING DOWN
HARI 3
STRETCHING, ABC RUNNING, LATIHAN SPEED, COOLING DOWN
HARI 4
STRECHING, SENAM SAMBA GAME, COOLING DOWN
STRETCING, SENAM SAMBA, TANGGA AGGILITY, FEELING BALL, TEKNIK DASAR, COOLING DOWN
HARI 5
STRETCHING, SENAM SAMBA, GAME, COOLING DOWN
STRETCHING, ABC RUNNING, INTERVAL TRAINING, COOLING DOWN
HARI 6

HARI 1 2 3 4 5 6 7
PAGI REST
SORE REST

AGUSTUS
MIKRO 3
STRETCHING, ABC RUNNING, LATIHAN SPEED, COOLING DOWN
HARI 1
STRECHING, JOGING KELILING LAPANGAN, PENYEMPURNAAN STRATEGI, COOLING DOWN
STRETCING, SENAM SAMBA, TANGGA AGGILITY, FEELING BALL, TEKNIK DASAR, COOLING DOWN
HARI 2
STRETCHING, JOGING KELILING LAPANGAN, PENYEMPURNAAN STRATEGI, COOLING DOWN
STRETCHING, SENAM SAMBA, GAME, COOLING DOWN
HARI 3
STRETCHING, ABC RUNNING, LATIHAN SPEED, COOLING DOWN
HARI 4
STRECHING, SENAM SAMBA GAME, COOLING DOWN
STRETCING, SENAM SAMBA, TANGGA AGGILITY, FEELING BALL, TEKNIK DASAR, COOLING DOWN
HARI 5
STRETCHING, SENAM SAMBA, GAME, COOLING DOWN
STRETCHING, ABC RUNNING, INTERVAL TRAINING, COOLING DOWN
HARI 6

HARI 1 2 3 4 5 6 7
PAGI REST
SORE REST

AGUSTUS
MIKRO 4
STRETCHING, ABC RUNNING, LATIHAN SPEED, COOLING DOWN
HARI 1
STRECHING, JOGING KELILING LAPANGAN, PENYEMPURNAAN STRATEGI, COOLING DOWN
STRETCING, SENAM SAMBA, TANGGA AGGILITY, FEELING BALL, TEKNIK DASAR, COOLING DOWN
HARI 2
STRETCHING, JOGING KELILING LAPANGAN, PENYEMPURNAAN STRATEGI, COOLING DOWN
STRETCHING, SENAM SAMBA, GAME, COOLING DOWN
HARI 3
STRETCHING, ABC RUNNING, LATIHAN SPEED, COOLING DOWN
HARI 4
STRECHING, SENAM SAMBA GAME, COOLING DOWN
STRETCING, SENAM SAMBA, TANGGA AGGILITY, FEELING BALL, TEKNIK DASAR, COOLING DOWN
HARI 5
STRETCHING, SENAM SAMBA, GAME, COOLING DOWN
STRETCHING, ABC RUNNING, INTERVAL TRAINING, COOLING DOWN
HARI 6

HARI 1 2 3 4 5 6 7
PAGI REST
SORE REST
SEPTEMBER OKTOBER

EKSEKUSI HASIL LATIHAN