{"id":1720,"date":"2017-09-21T09:19:00","date_gmt":"2017-09-21T01:19:00","guid":{"rendered":"https:\/\/azman.cyou\/program-pembangunan-balapan-padang-mss-kerian\/"},"modified":"2017-09-21T09:19:00","modified_gmt":"2017-09-21T01:19:00","slug":"program-pembangunan-balapan-padang-mss-kerian","status":"publish","type":"post","link":"https:\/\/azman.cyou\/blog\/program-pembangunan-balapan-padang-mss-kerian\/","title":{"rendered":"Program Pembangunan Balapan Padang MSS Kerian"},"content":{"rendered":"
<\/a><\/div>\n
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Tempat: Stadium Mini Bagan Serai
Tarikh: 21\/09\/2017
Tajuk: Program pembangunan balapan dan padang MSS Kerian.
Klinik Acara Pecut.
Khairul Hafuz Jantan (Lelaki Terpantas Asia Tenggara) dan kuartet 4x100m negara serta Jurulatih Mohd Poad Kassim<\/div>\n
<\/div>\n
1. Warming up<\/div>\n
2. Dinamik strching<\/div>\n
3. Fokus \/ spesifik streching
-guna pagar\/lari lompat pagar
-letak kaki pada atas pagar, kaki 1 lagi pastikan jengket. 8-12saat shj<\/div>\n
4. Getah gelung<\/div>\n
<\/div>\n
WORKOUT<\/b>
Latihan (teori)
1. Fasa persediaan (persediaan umum dan khusus) – 5 kali seminggu
-all out
-latihan dinamik, spesifik secara kerap dan lama.
-endurance speed boleh 600m total distance utk fasa persediaan. 300m 1 kali, 150m 2 kali.
-latihan speed mesti kurang dari 50m. Makin lama, makin kurang. Tak lebih dari 300m. Makin dekat pertandingan, kurangkan kpd 250m, dan kurang kpd 120m total distance.<\/div>\n
2. Fasa pertandingan (pra pertandingan dan pertandingan)
-target masa. Iaitu lari 200m \/ 150m bagi dptkan masa 100m. Dengan cara speed endurance bagi 200m \/ 150m.
-makin lama buat speed endurance, kurangkan bilangan larian. Total distance 200m shj.
-kekalkan cara latihan cuma kurangkan bilangan.
3. Fasa transisi
-rehatkan minda dgn cara latihan ringan baling bola. Rehat di kolam atau taman.<\/div>\n
<\/div>\n
GENERAL CONDITIONING – 3 KALI SEMINGGU<\/div>\n
<\/div>\n
Hari ke3 – lari naik bukit 60m, slow lama2 laju – 3set
Hari ke4 – speed endurance 150m, 120m, 90m, 60m -3set<\/div>\n
4hari sblm game buat latihan gym.
Murid sek rendah, gym lbh ringan dr sek men.<\/div>\n
Day10 competation
Day9 rest
Day8 2x80m, 2x50m
Day7 strenght training – explosive (gym)
Day6 simulation 2x150m<\/div>\n","protected":false},"excerpt":{"rendered":"

Tempat: Stadium Mini Bagan SeraiTarikh: 21\/09\/2017Tajuk: Program pembangunan balapan dan padang MSS Kerian.Klinik Acara Pecut.Khairul Hafuz Jantan (Lelaki Terpantas Asia Tenggara) dan kuartet 4x100m negara serta Jurulatih Mohd Poad Kassim 1. Warming up 2. Dinamik strching 3. Fokus \/ spesifik streching-guna pagar\/lari lompat pagar-letak kaki pada atas pagar, kaki 1 lagi pastikan jengket. 8-12saat shj…<\/p>\n

Read More “Program Pembangunan Balapan Padang MSS Kerian”<\/span> »<\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[151],"tags":[],"class_list":["post-1720","post","type-post","status-publish","format-standard","hentry","category-klinik-acara-pecut"],"featured_image_src":"","featured_image_src_square":false,"author_info":{"display_name":"azmansulaiman","author_link":"https:\/\/azman.cyou\/blog\/author\/azmansulaiman\/"},"rbea_author_info":{"display_name":"azmansulaiman","author_link":"https:\/\/azman.cyou\/blog\/author\/azmansulaiman\/"},"rbea_excerpt_info":"Tempat: Stadium Mini Bagan SeraiTarikh: 21\/09\/2017Tajuk: Program pembangunan balapan dan padang MSS Kerian.Klinik Acara Pecut.Khairul Hafuz Jantan (Lelaki Terpantas Asia Tenggara) dan kuartet 4x100m negara serta Jurulatih Mohd Poad Kassim 1. Warming up 2. Dinamik strching 3. Fokus \/ spesifik streching-guna pagar\/lari lompat pagar-letak kaki pada atas pagar, kaki 1 lagi pastikan jengket. 8-12saat shj...

Read More “Program Pembangunan Balapan Padang MSS Kerian”<\/span> »<\/a><\/p>","category_list":"klinik acara pecut<\/a>","comments_num":"0 comments","_links":{"self":[{"href":"https:\/\/azman.cyou\/blog\/wp-json\/wp\/v2\/posts\/1720","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/azman.cyou\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/azman.cyou\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/azman.cyou\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/azman.cyou\/blog\/wp-json\/wp\/v2\/comments?post=1720"}],"version-history":[{"count":0,"href":"https:\/\/azman.cyou\/blog\/wp-json\/wp\/v2\/posts\/1720\/revisions"}],"wp:attachment":[{"href":"https:\/\/azman.cyou\/blog\/wp-json\/wp\/v2\/media?parent=1720"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/azman.cyou\/blog\/wp-json\/wp\/v2\/categories?post=1720"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/azman.cyou\/blog\/wp-json\/wp\/v2\/tags?post=1720"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}