PERENCANAAN LATIAN HARIAN (Training Unit)

Pertemuan : Pertemuan 1
Waktu : 2 Jam
Tempat : Lapangan Basket Olympiad Sport Academy

TIME SESSION PROGRAM LATIHAN CATATAN

Pembukaan:
 Berdoa
SORE  Penjelasan Materi 5 Menit

(Conditioning Training) Warming up :

 Angkling 2 rep
 Knee up 2 rep
 Butt kick 2 rep
 Kicking 2 rep
 Tari yoka 2 rep Warm up 15 menit
 Step By Step 2 Rep Running ABC
 Lay Up 2 Rep
 Kijang 2 rep
 Slide defense 2 rep
 Sprint 2 rep

Water beak

Materi inti :
BALLHANDLING
 Perut
 Kaki
 Jari Drill Materi Inti 60 Menit
 Push The Ball DRIBBLING
 Run Off The Ball BALLHANDLING

DRIBBLE KANAN DAN KIRI SATU TANGAN

DRIBBLE DITEMPAT DAN BERGERAK
 Low
 Normal
DRIBBLE KANAN DAN KIRI DUA TANGAN
DRIBBLE DITEMPAT DAN BERGERAK
 Dribbling Searah
 Dribbling Beda Arah

ACCURACY
 Layup Kanan Dan Kiri
ACCURACY
 Shooting

COMBINASI GERAKAN
DRIBBLING DAN SHOOTING
 In And Out
 Cross Over
DRIBBLING DAN LAYUP
 In And Out
 Cross Over

Water beak

SIMULASI GAME
 1 Vs 1 Orang 20 Menit
 3 Vs 3 Orang GAME
 5 Vs 5 Orang

Water beak

STRENGTH TRAINING
 SITUP 30x
 PUSHUP 30x 10 Menit
 BACK UP30x STRENGTH
 PLANK 1 menit

Water beak

Cooling down : 5 Menit

 Static Strech PEREGANGAN

Penutup :
 Evaluasi, Refleksi, dan Feed Back 5 Menit
PENUTUP
 Berdoa
 PERENCANAAN LATIAN HARIAN (Training Unit)
Pertemuan : Pertemuan 2
Waktu : 2 Jam
Tempat : Lapangan Basket Olympiad Sport Academy

TIME SESSION PROGRAM LATIHAN CATATAN

Pembukaan:
 Berdoa
SORE  Penjelasan Materi 5 Menit

(Conditioning Training) Warming up :

 Angkling 2 rep
 Knee up 2 rep
 Butt kick 2 rep
 Kicking 2 rep
 Tari yoka 2 rep Warm up 15 menit
 Step By Step 2 Rep Running ABC
 Lay Up 2 Rep
 Kijang 2 rep
 Slide defense 2 rep
 Sprint 2 rep

Water beak

Materi inti :
Dribbling dan Ballhanding Melewati Cons
Corrner, Wing, dan Middle Setengah lapangan
 In and Out
 Cross Over Drill Materi Inti 60 Menit
 Bettwen The Leg DRIBBLING
 Behind the Back BALLHANDLING
 Combinasi Gerakan

Dribbling dan Ballhanding Melewati Cons

Full Court Speed
 In and Out
 Cross Over
 Bettwen The Leg FAST BREAK
 Behind the Back
 Combinasi Gerakan

Finishing
 Triple Traet
ACCURACY
 Shooting
 Lay-up

Water beak
20 Menit
SIMULASI GAME
GAME
 1 Vs 1 Orang
 3 Vs 3 Orang
 5 Vs 5 Orang

Water beak

STRENGTH TRAINING 10 Menit

 SITUP 30x STRENGTH
 PUSHUP 30x
 BACK UP30x
 PLANK 1 menit

Water beak
5 Menit
Cooling down : PEREGANGAN
 Static Strech

Penutup : 5 Menit
 Evaluasi, Refleksi, dan Feed Back PENUTUP
 Berdoa
 PERENCANAAN LATIAN HARIAN (Training Unit)
Pertemuan : Pertemuan 3
Waktu : 2 Jam
Tempat : Lapangan Basket Olympiad Sport Academy

TIME SESSION PROGRAM LATIHAN CATATAN

Pembukaan:
 Berdoa
SORE  Penjelasan Materi 5 Menit

(Conditioning Training) Warming up :

 Angkling 2 rep
 Knee up 2 rep
 Butt kick 2 rep
 Kicking 2 rep
 Tari yoka 2 rep Warm up 15 menit
 Step By Step 2 Rep Running ABC
 Lay Up 2 Rep
 Kijang 2 rep
 Slide defense 2 rep
 Sprint 2 rep

Water beak

Materi inti :
Passing And Catching
Berpasangan / Beregu di Tempat
Menggunakan Satu Tangan dan Dua Tangan
 Chest Pass
Drill Materi Inti 60 Menit
 Bounce Pass PASSING
 Over Heas Pass

Hand Off
 Gerakan Passing lalu mengambil kembali di
tangan teman

Berpasangan / Beregu Full Court Satu Lapangan

 Passing Sambil Bergerak Ke Depan
 Passing wave SECOND BREAK
 Hands Off
 Hands Off And Roll

Finishing
 Shooting ACCURACY
 Break Jump
 Lay-up
 Spin

Water beak

SIMULASI GAME
 1 Vs 1 Orang 20 Menit
 3 Vs 3 Orang GAME
 5 Vs 5 Orang

Water beak

STRENGTH TRAINING
 SITUP 30x
 PUSHUP 30x 10 Menit
 BACK UP30x STRENGTH
 PLANK 1 menit

Water beak

Cooling down : 5 Menit

 Static Strech PEREGANGAN

Penutup :
 Evaluasi, Refleksi, dan Feed Back 5 Menit
 Berdoa PENUTUP
 PERENCANAAN LATIAN HARIAN (Training Unit)
Pertemuan : Pertemuan 4
Waktu : 2 Jam
Tempat : Lapangan Basket Olympiad Sport Academy

TIME SESSION PROGRAM LATIHAN CATATAN

Pembukaan:
 Berdoa
SORE  Penjelasan Materi 5 Menit

(Conditioning Training) Warming up :

 Angkling 2 rep
 Knee up 2 rep
 Butt kick 2 rep
 Kicking 2 rep
 Tari yoka 2 rep Warm up 15 menit
 Step By Step 2 Rep Running ABC
 Lay Up 2 Rep
 Kijang 2 rep
 Slide defense 2 rep
 Sprint 2 rep

Water beak

Materi inti :
Passing And Catching
Drill Materi Inti 60 Menit
Passing Box (Passing Lalu Bergerak) Half court
PASSING
 Bounce Pass
 Chest Pass

Bagi dua grup di wing, satu sisi memegang bola

Sisi yang tidak memegang bola berlari ke middle
Menangkap bola dan melakukan finishing

Berpasangan / Beregu Full Court Satu Lapangan

Outlate Pass (Sisi Ruang Kosong Untuk Di Pasiing)
Passing sambil bergerak ke depan
 Pass And Run SECOND BREAK
 Pass And Cuting

Finishing
 Shooting
 Lay-up
 Spin ACCURACY
 Drive
 Drive Kick Out

Water beak

SIMULASI GAME
 1 Vs 1 Orang 20 Menit
 3 Vs 3 Orang GAME
 5 Vs 5 Orang

Water beak

STRENGTH TRAINING
 SITUP 30x
 PUSHUP 30x 10 Menit
 BACK UP30x STRENGTH
 PLANK 1 menit

Water beak

Cooling down :
 Static Strech 5 Menit
PEREGANGAN
Penutup :
 Evaluasi, Refleksi, dan Feed Back
 Berdoa 5 Menit
PENUTUP