PENINGKATAN KONDISI FISIK

PROGRAM LATIHAN SELAMA 3 BULAN

CABANG OLAHRAGA BOLA BASKET

FAHIRA AYU NINDITA

( 1602618076 )

PRODI PENDIDIKAN KEPELATIHAN OLAHRAGA

FAKULTAS ILMU KEOLAHRAGAAN
UNIVERSITAS NEGERI JAKARTA
2021
 PROGRAM LATIHAN SELAMA 3 BULAN

Bulan 1 ( Januari )
Seminggu 3x Latihan ( Senin, Rabu, Jumat )

Minggu ke-1

No. Hari Materi

1) Streching Statis
2) Running Abc
3) Strength & Core:
- Push Up
- Crunch
- Leg Raises
1 Senin ( 10 rep x 3 set )
- Plank
- Side Plank
- High Plank
- Bridge
( 30 detik x 2 set )
4) Cooling Down
1) Streching Statis
2 Rabu 2) Running Abc
3) Endurance:
- Jumping Jack
- Butt Kick
- High Knee
( 30 detik x 2 set )
- Skipping 200
- Jogging 30 Menit
4) Cooling Down
1) Streching Statis
2) Running Abc
3) Strength & Core:
- Push Up
- Crunch
3 Jumat - Leg Raises
( 10 rep x 3 set )
- Plank
- Side Plank
- High Plank
- Bridge
( 30 detik x 2 set )
4) Cooling Down
Minggu ke-2
No. Hari Materi
1) Streching Dinamis
1 Senin 2) Running Abc
3) Speed:
- Sprint 100 m
( 3 set )
- Run 1600 m x 1
4) Cooling Down
2 Rabu 1) Streching Dinamis
2) Running Abc
3) Strength & Core:
- Push Up
- Crunch
- Leg Raises
( 10 rep x 3 set )
- Plank
- Side Plank
- High Plank
- Bridge
( 30 detik x 2 set )
4) Cooling Down
1) Streching Statis
3 Jumat 2) Running Abc
3) Endurance:
- Jogging 30 menit
- Skipping: 200
4) Cooling Down

Minggu ke-3
No. Hari Materi
1) Streching Statis
1 Senin 2) Running Abc
3) Endurance:
- Jogging 30 menit
- Skipping 200
4) Cooling Down
1) Streching Statis
2) Running Abc
3) Strength & Core:
- Squat
- Sit Up
2 Rabu - Back Up
- Russian Twist
( 10 rep x 3 set )
- Plank
- Superman
- High Plank
 - Sit Up Hold
( 30 detik x 2 set )
4) Cooling Down
1) Streching Statis
2) Running Abc
3) Strength & Core
3 Jumat - Squat
- Sit Up
- Back Up
- Russian Twist
( 10 x 3 set )
- Plank
- Superman
- High Plank
- Sit Up Hold
( 30 detik x 2 set )
4) Cooling Down

Minggu ke-4

No Hari Materi
1 Senin 1) Streching Dinamis
2) Running Abc
3) Strength & Core:
5) Push Up Tricep
- Squat
- Sit Up
- Back Up
- Russian Twist
( 10 x 3 set )
- Plank
- Superman
- High Plank
- Sit Up Hold
(30 detik x 2 set )
4) Cooling Down
2. Rabu 1) Streching Statis
2) Running Abc
3) Endurance:
- High Knee
- Jumping Jack
- Squat Jump
( 30 detik x 2 set )
- Jogging 30 menit
4) Cooling Down
3 Jumat 1) Streching Statis
2) Running Abc
3) Strength & Core:
- Squat
- Sit Up
 - Back Up
- Russian Twist
( 20 x 3 set )
Plank
- Superman
- High Plank
- Sit Up Hold
( 30 detik x 2 set )
4) Cooling Down

Bulan 2 ( Februari )
1 Minggu 3 kali Latihan ( Senin, Rabu, Jumat )

Minggu ke-1

No. Hari Materi

1 Senin 1) Streching Dinamis
2) Running Abc
3) Strength & Core:
- Lunges
- X Man Cross
- Sit Up
- Sumo Squat
( 15 x 3 set )
- Plank
- Superman
- High Plank
- Bridge
( 45 detik x 2 set )
4) Cooling Down
2 Rabu 1) Streching Statis
2) Running Abc
3) Strength & Core:
- Lunges
- X Man Cross
- Sit Up
- Sumo Squat
( 15 x 3 set )
- Plank
- Superman
- High Plank
- Bridge
( 45 detik x 2 set )
4) Cooling Down
3 Jumat 1) Streching Dinamis
2) Running Abc
 3) Strength & Core:
- Lunges
- X Man Cross
- Sit Up
- Sumo Squat
( 15 x 3 set )
- Plank
- Superman
- High Plank
- Bridge
( 45 detik x 2 set )
4) Cooling Down

Minggu ke-2

No Hari Materi
1 Senin 1) Streching Statis
2) Running Abc
3) Strength & Core:
- Donkey Kick
- Squat & Kick
- Sit Up
- Front Lunges
( 15 x 3 set )
- Plank
- Sit Up Hold
- Superman
( 45 detik x 2 set )
4) Cooling Down
2 Rabu 1) Streching Dinamis
2) Running Abc
3) Endurance:
- Jumping Jack
- High Knee
- Butt Kick
( 45 detik x 2 set )
- Skipping: 300
- Jogging: 45 menit
4) Cooling Down
3 Jumat 1) Streching Statis
2) Running Abc
3) Strength & Core:
- Donkey Kick
- Squat & Kick
- Sit Up
- Front Lunges
( 15 x 3 set )
- Plank
- Sit Up Hold
- Superman
 ( 45 detik x 2 set )
4) Cooling Down

Minggu ke-3

No. Hari Materi

1 Senin 1) Streching Dinamis
2) Running Abc
3) Strength & Core:
- Lunges
- X Man Cross
- Sit Up
- Sumo Squat
( 15 x 3 set )
- Plank
- Superman
- High Plank
- Bridge
( 45 detik x 2 set )
4) Cooling Down
2 Rabu 1) Streching Statis
2) Running Abc
3) Speed & Agilty:
- Shuttle Run
- Zig Zag Run
- T-Agility Run
( 5 rep x 3 set )
4) Cooling Down
3 Jumat 1) Streching Dinamis
2) Running Abc
3) Strength & Core:
- Lunges
- X Man Cross
- Sit Up
- Sumo Squat
( 15 x 3 set )
- Plank
- Superman
- High Plank
- Bridge
( 45 detik x 2 set )
4) Cooling Down
Minggu ke-4

No. Hari Materi

1 Senin 1) Streching Statis
2) Running Abc
3) Strength & Core
- Donkey Kick
- Squat & Kick
- Sit Up
- Front Lunges
( 15 x 3 set )
- Plank
- Sit Up Hold
- Superman
( 45 detik x 2 set )
4) Cooling Down
2 Rabu 1) Streching Dinamis
2) Running Abc
3) Endurance:
- Jumping Jack
- Butt Kick
- High Knee
( 45 detik x 2 set )
- Skipping: 200
4) Cooling Down
3 Jumat 1) Streching Statis
2) Running Abc
3) Strength & Core:
- Donkey Kick
- Squat & Kick
- Sit Up
- Front Lunges
(15 x 3 set )
- Plank
- Sit Up Hold
- Superman
( 45 detik x 2 set )
4) Cooling Down
Bulan 3 ( Maret )
1 Minggu 3 kali Latihan ( Senin, Rabu, Jumat )

Minggu ke-1

No Hari Materi
1 Senin 1) Streching Dinamis
2) Running Abc
3) Strength & Core:
- Push Up
- Squat
- Leg Raises
- Crunch
( 20 x 3 set )
- Plank
- Side Plank
- High Plank
( 1 menit x 2 set )
4) Cooling Down
2 Rabu 1) Streching Dinamis
2) Running Abc
3) Strength & Core:
- Push Up
- Squat
- Leg Raises
- Crunch
( 20 x 3 set )
- Plank
- Side Plank
- High Plank
( 1 menit x 2 set )
3 Jumat 1) Streching Statis
2) Running Abc
3) Strength & Core:
- Squat
- Sit Up
- Back Up
- Russian Twist
( 20 x 3 set )
- Plank
- Superman
- High Plank
- Sit Up Hold
( 1 menit x 2 set )
Minggu ke-2

No. Hari Materi

1 Senin 1) Streching Statis
2) Running Abc
3) Strength & Core:
- Push Up
- Crunch
- Leg Raises
( 20 x 3 set )
- Plank
- Side Plank
- High Plank
- Bridge
( 1 menit x 2 set )
4) Cooling Down
2 Rabu 1) Streching Statis
2) Running Abc
3) Endurance:
- Jumping Jack
- Butt Kick
- High Knee
( 1 menit x 2 set )
- Jogging 60 menit
4) Cooling Down
3 Jumat 1) Streching Statis
2) Running Abc
3) Strength & Core
- Push Up
- Crunch
- Leg Raises
( 20 x 3 set )
- Plank
- Side Plank
- High Plank
- Bridge
( 1 menit x 2 set )
4) Cooling Down
Minggu ke-3

No Hari Materi
1 Senin 1) Streching Dinamis
2) Running Abc
3) Strength & Core:
- Squat
- Sit Up
- Back Up
- Russian Twist
( 20 x 3 set )
- Plank
- Superman
- High Plank
- Sit Up Hold
( 1 menit x 2 set )
4) Cooling Down
2 Rabu 1) Streching Dinamis
2) Running Abc
3) Strength & Core:
- Squat
- Sit Up
- Back Up
- Russian Twist
( 20 x 3 set )
- Plank
- Superman
- High Plank
- Sit Up Hold
( 1 menit x 2 set )
4) Cooling Down
3 Jumat 1) Streching Statis
2) Running Abc
3) Speed & Agility
- Shuttle Run
- Zig Zag run
- T-Agility Run
( 8 rep x 5 set )
4) Cooling Down
Minggu ke-4

No Hari Materi
1 Senin 1) Streching Statis
2) Running Abc
3) Strength & Core:
- Push Up
- Crunch
- Leg Raises
( 20 x 3 set )
- Plank
- Side Plank
- High Plank
- Bridge
( 1 menit x 2 set )
4) Cooling Down
2 Rabu 1) Streching Statis
2) Running Abc
3) Strength & Core:
- Push Up
- Crunch
- Leg Raises
( 20 x 3 set )
- Plank
- Side Plank
- High Plank
- Bridge
( 1 menit x 2 set )
4) Cooling Down
3 Jumat 1) Streching Statis
2) Running Abc
3) Endurance:
- Jumping Jack
- Butt Kick
- High Knee
( 1 menit x 2 set )
- Jogging 60 menit
4) Cooling Down