Scribd Logo
Carica

Benvenuto in Scribd!

  • Training Sepak

    Caricato da

    GAD AM IT
    31 visualizzazioni1 pagina
    This document outlines a 4-week individual training scheme for Rhomel Ederango, a volleyball spiker. It includes drills for ball control, passing, spiking techniques, speed and agility, and plyometrics. The training progresses over 4 weeks, increasing the target repetitions each week to improve skills like kicking, passing, spiking, running, and bodyweight exercises. The scheme also notes a sparring partner is needed for passing drills.

    Descrizione originale:

    sepaktakraw training scheme for spiker

    Titolo originale

    training sepak

    Copyright

    © © All Rights Reserved

    Formati disponibili

    DOCX, PDF, TXT o leggi online da Scribd

    Hai trovato utile questo documento?

    Questo contenuto è inappropriato?

    Segnala questo documento
    This document outlines a 4-week individual training scheme for Rhomel Ederango, a volleyball spiker. It includes drills for ball control, passing, spiking techniques, speed and agility, and plyometrics. The training progresses over 4 weeks, increasing the target repetitions each week to improve skills like kicking, passing, spiking, running, and bodyweight exercises. The scheme also notes a sparring partner is needed for passing drills.

    Copyright:

    © All Rights Reserved
    Scarica in formato DOCX, PDF, TXT o leggi online su Scribd
    Segnala contenuti inappropriati
    31 visualizzazioni1 pagina

    Training Sepak

    Caricato da

    GAD AM IT
    This document outlines a 4-week individual training scheme for Rhomel Ederango, a volleyball spiker. It includes drills for ball control, passing, spiking techniques, speed and agility, and plyometrics. The training progresses over 4 weeks, increasing the target repetitions each week to improve skills like kicking, passing, spiking, running, and bodyweight exercises. The scheme also notes a sparring partner is needed for passing drills.

    Copyright:

    © All Rights Reserved
    Scarica in formato DOCX, PDF, TXT o leggi online su Scribd
    Segnala contenuti inappropriati
    di 1

    EDERANGO, RHOMEL EDERANGO, RHOMEL

    POSITION: SPIKER POSITION: SPIKER


    INDIVIDUAL TRAINING SCHEME: BALL CONTROL INDIVIDUAL TRAINING SCHEME: BALL CONTROL
    WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 1 WEEK 2 WEEK 3 WEEK 4
    TARGET REPS TARGET REPS TARGET REPS TARGET REPS TARGET REPS TARGET REPS TARGET REPS TARGET REPS
    LFKICK 50 100 200 400 LFKICK 50 100 200 400
    RFKICK 50 100 200 400 RFKICK 50 100 200 400
    LRFKICKS 100 200 400 800 LRFKICKS 100 200 400 800
    LF IN-STEEP KICK 25 50 100 200 LF IN-STEEP KICK 25 50 100 200
    RF IN-STEEP KICK 25 50 100 200 RF IN-STEEP KICK 25 50 100 200
    LRF IN-STEEP 50 100 200 400 LRF IN-STEEP 50 100 200 400
    KICK KICK
    LEFT LAP 25 50 100 200 LEFT LAP 25 50 100 200
    RIGHT LAP 25 50 100 200 RIGHT LAP 25 50 100 200
    LRF LAP 50 100 200 400 LRF LAP 50 100 200 400

    IN-PASSING TRAINING SCHEME SPARRING PARTNER: ________________________ IN-PASSING TRAINING SCHEME SPARRING PARTNER: ________________________
    WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 1 WEEK 2 WEEK 3 WEEK 4
    TARGET REPS TARGET REPS TARGET REPS TARGET REPS TARGET REPS TARGET REPS TARGET REPS TARGET REPS
    LEFT F RECEIVE 50 50 50 50 LEFT F RECEIVE 50 50 50 50
    RIGHT F RECEIVE 50 50 50 50 RIGHT F RECEIVE 50 50 50 50
    LAP RECEIVE 50 50 50 50 LAP RECEIVE 50 50 50 50
    HEAD RECEIVE 50 50 50 50 HEAD RECEIVE 50 50 50 50

    INDIVIDUAL PERFORMANCE SCHEME: SPIKER INDIVIDUAL PERFORMANCE SCHEME: SPIKER


    WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 1 WEEK 2 WEEK 3 WEEK 4
    TARGET REPS TARGET REPS TARGET REPS TARGET REPS TARGET REPS TARGET REPS TARGET REPS TARGET REPS
    ROLL SPIKE 10 20 30 40 ROLL SPIKE 10 20 30 40
    SUN-BACK SPIKE 10 20 30 40 SUN-BACK SPIKE 10 20 30 40
    HEAD SPIKE 10 20 30 40 HEAD SPIKE 10 20 30 40
    JUMP TAP 10 20 30 40 JUMP TAP 10 20 30 40

    SPEED AND AGILITY TRAINING PLAN SPEED AND AGILITY TRAINING PLAN
    WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 1 WEEK 2 WEEK 3 WEEK 4
    TARGET REPS TARGET REPS TARGET REPS TARGET REPS TARGET REPS TARGET REPS TARGET REPS TARGET REPS
    AL LINEAR RUN 5 10 15 20 AL LINEAR RUN 5 10 15 20
    AL LINEAR STRIDE 5 10 15 20 AL LINEAR STRIDE 5 10 15 20
    LADDER LATERAL 5 10 15 20 LADDER LATERAL 5 10 15 20
    SHUFFLE SHUFFLE
    CARDIO RUN 10 15 20 25 CARDIO RUN 10 15 20 25

    PLYOMETRICS PLYOMETRICS
    WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 1 WEEK 2 WEEK 3 WEEK 4
    TARGET REPS TARGET REPS TARGET REPS TARGET REPS TARGET REPS TARGET REPS TARGET REPS TARGET REPS
    PUSH UP 10 20 30 40 PUSH UP 10 20 30 40
    BOX JUMPS 10 20 30 40 BOX JUMPS 10 20 30 40
    SQUATRASS 5 10 15 20 SQUATRASS 5 10 15 20
    PENJULUMN 10 20 30 40 PENJULUMN 10 20 30 40
    SIT-UPS 10 20 30 40 SIT-UPS 10 20 30 40
    CRUNCHES 10 20 30 40 CRUNCHES 10 20 30 40
    PLANKING 10 20 30 40 PLANKING 10 20 30 40
    TOUCHING TOES 10 20 30 40 TOUCHING TOES 10 20 30 40
    LEG THROW LEG THROW

    Potrebbero piacerti anche