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Jadual Latihan Atlet Lompat Jauh SK San Semanju

The document outlines the weekly training schedule for long jump athletes at SK San Semanju. It includes details of the warm up, stretching, cardio, core, strength and technique training sessions held on weekday mornings, afternoons and weekends. The training focuses on improving stamina, strength, flexibility and technique through exercises like jogging, planks, squats and drills for the long jump approach, take-off and landing. It also includes a 'Beat the Record' session on Saturdays where athletes attempt to surpass their personal best distance from the first jump.

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Ronoroa Zoro
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204 views3 pages

Jadual Latihan Atlet Lompat Jauh SK San Semanju

The document outlines the weekly training schedule for long jump athletes at SK San Semanju. It includes details of the warm up, stretching, cardio, core, strength and technique training sessions held on weekday mornings, afternoons and weekends. The training focuses on improving stamina, strength, flexibility and technique through exercises like jogging, planks, squats and drills for the long jump approach, take-off and landing. It also includes a 'Beat the Record' session on Saturdays where athletes attempt to surpass their personal best distance from the first jump.

Uploaded by

Ronoroa Zoro
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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Jadual Latihan Atlet Lompat Jauh SK San Semanju

Isnin Selasa Rabu Khamis Jumaat Ahad

- Warming up - Warming up - Warming up - Warming up - Warming up


- Stretching - Stretching - Stretching - Stretching - Stretching
- Stamina / - Stamina / - Stamina / - Stamina / - Stamina /
Cardio training Cardio training Cardio training Cardio training Cardio training

Pagi Rehat Rehat Rehat Rehat Rehat

- Core muscle - Strength - Core muscle - Strength - Core muscle


training training training training training
- Technique - technique - Technique - technique - Technique
training training training training training

- Warming up - Warming up - Warming up - Warming up - Warming up


- Stretching - Stretching - Stretching - Stretching - Stretching
- Stamina / - Stamina / - Stamina / - Stamina / - Stamina /
Cardio training Cardio training Cardio training Cardio training Cardio training
- - - - -
- Rehat - Rehat - Rehat - Rehat - Rehat
Petang - - - - -
- Strength - Strength - Strength - Strength - Strength
training training training training training
- technique - technique - technique - technique - technique
training training training training training

Warming up Stretching Stamina / Cardio Core training (1 set) Strength Training (1 set) Technique training
Training

- Slow jog - Hip & leg Fartlek training - Tekan tubi (10 kali) *10 saat rehat selepas setiap aktiviti - larian landasan (ukur
- Straight leg focused - Power walk - Plank (40 saat) Langkah)
- Power stretching - Jog - Mountain climb (50 kali) - Jump squat (20 kali) - teknik lompatan (guna
straight leg (kira - Sprint - Bangkit tubi (10 kali) - Lunges jump (10 kali) kaki dominan)
- High knee sampai 20) - Spider plank (20 kali) - Naik turun bangku (1 minit) - Teknik layangan
- Skip (A skip) *5 kali pusing di parking - Leg raise (10 kali) - Naik bangku dan lompat - Teknik mendarat
- Kick Skip (B kereta - Bangkit tubi separa setempat (20 ulangan)
Skip) - Squat (10 kali)
- Power - Jump jack (10 kali) (resistance band)
hopping - High knee Beat the record
- Lunges *buat 2 set atau lebih - Kick & hold - Ambil lompatan
- side step pertama murid
- fire hydrant - Murid ditugaskan
- front kick untuk mengatasi rekod
- side kick (kiri & kanan) petama
- back kick - Jika ada rekod baharu,
- inward & outward knee spin (kiri akan dibawa ke Latihan
& kanan) seterusnya
- inside outside)

*buat 2 set atau lebih

Bil Nama atlet TOV (lompata pertama) Rekod baharu (jika ada) Rekod baharu (jika ada) Rekod baharu (jika ada)
1

Beat The Record (Lompat Jauh)

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