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Rencana Program Latihan

The document outlines the training plan and schedule for the Baseball/Softball Refugees Bandung club in 2011. It details the preparation phases in January through March focusing on basic skills, physical conditioning, technique, strategy, and pre-competition. The competition phase runs from April through November with games, tactics training, and conditioning. It concludes with an unloading and evaluation phase in December. Specific skills covered for offense, defense, pitching and fielding are also outlined. Daily training is scheduled to focus on techniques, tactics, and physical conditioning.

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2K views2 pages

Rencana Program Latihan

The document outlines the training plan and schedule for the Baseball/Softball Refugees Bandung club in 2011. It details the preparation phases in January through March focusing on basic skills, physical conditioning, technique, strategy, and pre-competition. The competition phase runs from April through November with games, tactics training, and conditioning. It concludes with an unloading and evaluation phase in December. Specific skills covered for offense, defense, pitching and fielding are also outlined. Daily training is scheduled to focus on techniques, tactics, and physical conditioning.

Uploaded by

opix999
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as DOCX, PDF, TXT or read online on Scribd
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RENCANA PROGRAM LATIHAN PERKUMPULAN BASEBALL/SOFTBALL REFUGES BANDUNG 2011

PERSIAPAN UMUM JANUARI BASIC + FISIK PERSIAPAN KHUSUS FEBRUARI (MINGGU 1, 2, 3) TEKNIK + STRATEGI OFFENCE = 30% DEFENCE = 70% OFF = DEFF = MATERI LATIHAN DEFFENCE BASE TO BASE (TAG+BURN) PERSONAL CATCHING BALL PERSONAL THROWING BALL FIELDING POTITION FIELDING ON CASE DEFFENCE STRATEGY VISUALISASI +CENTERING CLOSE DEFFENCE DOUBLE PLAY DEFFENCE CUT OFF COVERING+RELAY CLASS MEETING RABU, MINGGU SENIN, SELASA, KAMIS PRA-KOMPETISI MARET (MINGGU 4) STRATEGI DAN TEKNIK OFFENCE = 50% DEFENCE = 50% SELASA, KAMIS, SABTU KOMPETISI APRIL - NOPEMBER TAKTIK GAME CLASS MEETING CONDITIONING TRANSISI DESEMBER (MINGGU 3-4) UNLOADING DAN EVALUASI

MATERI LATIHAN OFFENCE SHADOW : - FULL SWING - HALF SWING - CHOKE-UP BATTING TEE TOSS BALL LONG HITT BUNT FREEBATTING BATTING ON CORNER BATTING ON CURVE BALL BATTING ON CASE BASE RUNNING CODE

MATERI LATIHAN PITCHER SHADOW : - WIND UP - SET POTITION LONG DISTANCE SPEED (EXPLOSIVE PITCH) STRING TARGET SPOT KILLING PITCH FIELDING PICK OFF BATTERAI STRATEGY VISUALISASI+CENTERING

RENCANA LATIHAN HARIAN RAFUGES : BASEBALL/SOFTBALL


TAHAP MIKRO KE VOLUME INTENSITAS : : : : INT Latihan Teknik 1. Pemanasan a. Streching Statis b. Lari-lari c. Streching Dinamis d. Wind Sprint 2. Latihan Inti a. Latihan teknik : - Latihan fielding posisi b. Latihan taktik : - Teknik defense dan teknik offense - Program Battery 3. Cooling Down a. Streching statis b. Joging Menit

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SORE Latihan Fisik (Latihan Kecepatan) 1. Pemanasan : - Streching Statis, Lari-lari, Streching Dinamis Wind Sprint 2. Latihan Inti a. Latihan kecepatan base running - Home-base 1 (4x) Home Base 3 (3x) - Home base 2 (3x) - Home run 3. Cooling Down : -Streching statis, Joging

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