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TARIKH 04.02.

2007 (ISNIN)

ACARA 100M,110M, 200M, 400M hurdle PAGI PETANG 1. Slow Jog 2 pusingan padang 1. Slow Jog 2 pusingan padang 2. Warm up / Flexibility 2. Warm up / Flexibility 3. Technican Drill (20M x 4 Rept. 3. Start and Acceleration Training x 3 Set) - 3 x 5s Wall sprint rapid fire x 3 - Heel Kick-up rest 5s/set - Ankling - 2 x 50M Hip hold acceleration x 2 - High knee (2 min rest between set) - High knee with extension - 2 x 50M Hip hold and release - Short bounding - 2 x 50M Face to face and release - Long bounding partner resisted acceleration - A skip - 2 x 20M Face and chase partner - B skip resisted acceleration - C skip - 2 x 20M Hurry-go-catch-me 3 set / rest 2 min 4. Cooling down 4. Cooling down 5. Mental preparation 1. Slow Jog 2 pusingan padang 2. Warm up 3. 100 m x 1 / 400 m x 1 120 m x 1 / 450 m x 1 R. 10 min 4. Striding 100m x 5 / 200m x 5 Walk back -30 5. Cooling down 1. Slow Jog 2 pusingan padang 2. Warm up / Flexibility 3. Fartlek ( 6 set ) - Jog 100M, Stride 100M, Sprint 50M (400M H event) x 3 set - 50m walk, 50m jog, 50m striding (100M,110M,200M event) x 3 set Rest 5 6 minutes between set 4. Cooling down 1. Slow Jog 2 pusingan padang 2. Warm up / Flexibility 3. Hurdle Drill A,B,C -( 20 m x 2 ) - ankling, high knee, high extension. Rest 10 4. Hurdle exercise side step 5. Cooling down 1. Slow Jog 2 pusingan padang 2. Warm up / Flexibility 3. Gun Start (Out from block) * games - starting meniarap, duduk melutut, bongkok ke bawah, standing start - guna pelbagai isyarat 4. Starting - 5 stride x 5 x 3 set - start to 1 & 2 hurdle x 5 x 2 set rest 5 min /set 5. Cooling down 1. Warm up 2. Up & down hill/flat. (30m x 5 x 3) / Ladder Run 10M x 3 x 3 set

05. 02.2007 (SELASA)

06.02.2007 (RABU)

07.02.2007 (KHAMIS)

1. Slow Jog 2 pusingan padang 2. Warm up/ Flexibility 3. Hurdle exercise side step

4. Short speed 2 x 200M 2 x 150M 4 x 80M (2 set / 5 min rest) 5. Cooling down

08.02.2007 (JUMAAT)

1. Slow Jog 2 pusingan padang 2. Warm up / Flexibility 3. Hurdle Drill A,B,C -( 20 m x 2 ) - ankling, high knee, high extension. Rest 10 4. Hurdle exercise side step 2 set / rest 5 6. Cooling down REST

Set. 4 Rest - 5 4. Striding -50m x 5 x 1 set -70m x 3 x 1 set R. 2 set- 10 3. Cooling down 1. Slow Jog 2 pusingan padang 2. Warm up / Flexibility 3. 20 m Striding 20 m Bounding 20 m Striding X2 4. Striding 150m x 5 R- 5 4. Cooling down 1. Jog 2. Warm up / Flexibility 3. Gun start 30M x 3 4. Cooling down 5. Mental preparation 1. Jog 2. Warm up / Flexibility 3. Drill 4. Cooling down

09.02.2007 (SABTU)

10.02.2007 (AHAD)

REST

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