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Jadwal - Latihan - Urama - Basket

The document outlines a weekly physical training and basketball schedule designed by Urama Shun. Each day focuses on different aspects such as upper body strength, lower body and core, cardio, full body workouts, and skill development, with specific exercises and drills listed. Saturdays and Sundays are designated for active rest, including light walking and watching professional player techniques.

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muhamadcandracandra54
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5 views2 pages

Jadwal - Latihan - Urama - Basket

The document outlines a weekly physical training and basketball schedule designed by Urama Shun. Each day focuses on different aspects such as upper body strength, lower body and core, cardio, full body workouts, and skill development, with specific exercises and drills listed. Saturdays and Sundays are designated for active rest, including light walking and watching professional player techniques.

Uploaded by

muhamadcandracandra54
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Jadwal Latihan Fisik + Basket ala Urama Shun

Senin - Upper Body Strength + Ball Handling

- Push-up: 3 set x 15 repetisi

- Pull-up: 3 set x 8

- Dumbbell Shoulder Press: 3 set x 10

- Plank: 3 set x 1 menit

- Basketball Drill:

- Stationary Dribble (kiri & kanan): 2 menit

- Crossover + Between the Legs: 3x30 detik

- Wall Passing (chest pass ke tembok): 3 set x 15

Selasa - Lower Body + Core + Shooting

- Squat: 4 set x 12

- Lunges: 3 set x 10 per kaki

- Calf Raises: 3 set x 15

- Leg Raise: 3 set x 15

- Basketball Drill:

- Layup kanan & kiri: 5 menit

- Spot Shooting: 5 titik, 5 tembakan per titik

- Footwork Ladder: 3 set

Rabu - Cardio + HIIT + Agility

- Lompat tali: 5 menit

- Sprint 20 detik + Jalan 40 detik (8x)

- Jumping Jack: 3 set x 30 detik

- Mountain Climber: 3 set x 30 detik

- Basketball Drill:

- Zig-zag dribble sprint: 5x

- Defensive slide: 3 set x 30 detik

- Reaction drills
Jadwal Latihan Fisik + Basket ala Urama Shun

Kamis - Full Body Workout + Game Simulation

- Push-up: 3 set x 20

- Burpees: 3 set x 10

- Plank to Push-up: 3 set x 10

- Bodyweight Squat: 3 set x 20

- Basketball Drill:

- 1-on-1 mini game / Fast break drill

- Shooting on fatigue

Jumat - Core Focus + Free Skillwork

- Plank: 3 x 1 menit

- Russian Twist: 3 x 30 detik

- Leg Raise: 3 x 15

- Bicycle Crunch: 3 x 20 detik

- Basketball Drill:

- Tembakan favoritmu

- Latih gerakan andalan

- Stretching + teknik dribble baru

Sabtu & Minggu - Istirahat Aktif

- Jalan santai / stretching ringan

- Nonton video permainan / teknik pro player

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