LATIHAN UMUM

SEBELUM PROGRAM LATIHAN SETIAP SESI DIMULAKAN

ACARA LARI BERPAGAR

AKTIVITI JENIS AKTIVITI

1. Memanaskan Badan - Regangan ( 15 – 20 Min )

- Jogging ( 800m – 1200m )
- Kelonggaran Dan
Kelenturan
( 20 – 30 Minit )

2. Latih Tubi (Drill) - 10 Aktiviti X 3 Ulangan X 30m

- Aras :
2.1 Ankling Rendah
2.2 Medium Sederhana
2.3 High Knee Tinggi
2.4 Butt Kick
2.5 High Knee With Leg Extension
2.6 Skip
2.7 Half Bounding
2.8 Full Bounding
2.9 One Two Down
3.0 Speed Striding

* Drill With Hurdle

3. Dos Latihan - Mengikut Program Latihan

Yang Telah Dirancang

4. Gerak Kendur - Regangan

(Cooling Down) - Kelonggaran ( 15 – 20 Minit )
- Kelenturan
 LATIHAN PRA PERTANDINGAN
PROGRAM LATIHAN
LARI BERPAGAR

Period : Preparation
Phase : General
Week : 1

SESI JENIS LATIHAN CONTOH DOS LATIHAN CATATAN

LATIHAN

Daya Tahan 1. Merentas Desa 6-8 kilometer

Kardiovaskular 2. Fartlek 30 Minit
3. Long Distance
Run
4. Paarlouf
5. Diagonal Run

1  Pilih salah satu

aktiviti yang
bersesuaian
dengan atlit
Speed Recovery
30 m X 3 X 3
2 (Kelajuan) Latihan Jeda (1 Minit)
Set Rest
( 3 Minit)
Lead Leg
3 Technique & Drill Hurdle Trail Leg 5 X 2 Set
Flexibility (10 Hurdle) Lead & Trail
Leg
-Up Hill
4 Strength & Power (Larian Bukit)
- Lari Tarik 80 m X 2 Set
Tayar 30 m X 3 Set
- Parachute
Run
Period : Preparation
Phase : General
Week : 2

SESI JENIS LATIHAN CONTOH DOS LATIHAN CATATAN

LATIHAN

Daya Tahan Fartlek 35 Minit

1 Kardivaskular

Latihan Litar
 Tekan Tubi
 Bangkit Tubi
 Larian Ulang
2 Aerobik Alik
Latihan Litar
Anaerobik  Burpee
Kekuatan  Twist

- 45 Saat
Setiap Aktiviti
- 5 Aktiviti x 2
Set
Lead Leg
3 Technique & Drill Hurdle Trail Leg 7 X 2 Set
Flexibility (10 Hurdle) Lead & Trail Leg

-Double Leg
Hop
Plyometric 10 Rep X 2 Set
4 -Single Leg Hop
-Bounding
Period : Preparation
Phase : General
Week : 3

SESI JENIS LATIHAN CONTOH DOS LATIHAN CATATAN

LATIHAN
30 m > 60 m >
Speed 80 m
Pyramid Run
1 Endurance > 60 m > 30 m
(2 Set)

2 10 Mini Hurdles
Learning Drill Running &
X
Speed Drill
10 X 3 Set

Medicine Ball
3 (1-5 kg)
Explosive Power *ikut 4 Aktiviti X 10
kesesuaian (2 Set)
peringkat
umur
Recovery
Speed (1 Minit)
Latihan Jeda 30 m X 3 X 4
4 (Kelajuan) Rest
Set
( 3 Minit)
 LATIHAN PRA PERTANDINGAN
PROGRAM LATIHAN
LARI BERPAGAR

Period : Pre Competition

Phase : General & Specific
Week : 1

SESI ACARA JENIS LATIHAN CONTOH LATIHAN DOS LATIHAN CATATAN

LARI
BERPAGAR
110 M
100 M
80 M Daya Tahan Fartlek 35 Minit
1 Kardivaskular
400 M

200 M
110 M
100 M Lari Pecut 60 m X 3 X 2
Speed Work Speed Work
2 Set
80 M
400 M
Speed Larian 300 m X 2 X 2 Speed
200 M
Endurance Set Endurance

110 M
3 100 M 3 Hurdle
80 M Teknik & 5 x 2 Set Teknik &
(High Knee Run)
400 M Flexsibiliti Flexsibiliti
 Jarak Sebenar
200 M
110 M
4 100 M Power / Permulaan Ke Pagar 5 X 2 Set
Teknik Pertama
80 M
400 M
Speed Over Distance 500 m X 1 X 2
200 M Endurance Set

Period : Pre Competition

Phase : General & Specific
Week : 2

SESI ACARA JENIS LATIHAN CONTOH LATIHAN DOS LATIHAN CATATAN

LARI
BERPAGAR
110 M
100 M
 5 mini Hurdle
80 M Kekuatan / dan 5 Hurdle 2 X 2 Set
1 Koordinasi - Multi Jump
400 M - Lead, Trail Leg
200 M
110 M
100 M Teknik
80 M Kepantasan &  Permulaan ke pagar 1 x 4 Kali
2 Teknik
400 M  Permulaan ke pagar 3 X 3 Kali
200 M  Permulaan ke pagar 5 X 2 Kali
110 M
100 M
150 m X 2 X
2 Set
80 M Speed Over Distance
400 M 600 m X 1 X
3 Endurance
2 Set
200 M 300 m X 1 X
2 Set
110 M 1 Stride between hurdle
100 M 5 Hurdle
80 M 2 X 3 Set
Teknik &
4 400 M Permulaan ke pagar 1- 5
Kuasa
1 X 3 Set
200 M Permulaan ke pagar 1- 3
1 X 3 Set

Period : Pre Competition

Phase : General & Specific
Week : 3

SESI ACARA JENIS LATIHAN CONTOH LATIHAN DOS LATIHAN CATATAN

LARI
BERPAGAR
110 M 120 m X 1 X 2
100 M Set
Speed Works Lari Pecut
60 m X 1 X 3
80 M
1 Set
400 M 12 Hurdle X 1
Speed Larian & Teknik X 2 Set
200 M Endurance (Over Distance) 7 Hurdle X 1 X
2 Set
110 M 12 Hurdles X 1
100 M X 2 Set
2 80 M 10 Hurdles X 1
Kepantasan X 2 Set
400 M Teknik Over Distance Pemulaan ke
Daya Tahan pagar 1
X 3 X 2 Set
200 M Pemulaan ke
pagar 1
X 3 X 2 Set
110 M
3 100 M  5 mini Hurdle
80 M Kekuatan / dan 5 Hurdle 2 X 2 Set
400 M Koordinasi - Multi Jump
- Lead, Trail Leg
200 M
110 M
4 100 M Teknik
80 M Kepantasan &  Permulaan ke pagar 1 x 4 Kali
400 M Teknik
 Permulaan ke pagar 3 X 3 Kali
200 M  Permulaan ke pagar 5 X 2 Kali

LATIHAN PERTANDINGAN
 PROGRAM LATIHAN
LARI BERPAGAR

Period : Competition
Phase : Specific
Week : 1

SESI ACARA JENIS LATIHAN CONTOH LATIHAN DOS LATIHAN CATATAN

LARI
BERPAGAR
110 M
100 M Blok mula ke
pagar 1
80 M Teknik Hurdle Drill 1 X 4 Set
1
400 M Kuasa
Blok mula ke
pagar 1-3
200 M 2 X 3 Set
110 M
100 M Lari Pecut 60 m X 3 X 2
Speed Work
2 Set
80 M
400 M
Speed Larian 300 m X 2 X 2
200 M
Endurance Set

110 M
3 Blok Permulaan Ke 1 X 3 Set
100 M
Pagar 1-5
80 M Kelajuan &
400 M Teknik
Blok Permulaan Ke
1 X 2 Set
200 M Pagar 1-7
110 M
4 100 M 150 X 1 X 2
Set
80 M Speed Over Distance
400 M Endurance
500 m X 1 X 2
200 M Set

Period : Competition
Phase : Specific
Week : 2
SESI ACARA JENIS LATIHAN CONTOH LATIHAN DOS LATIHAN CATATAN
LARI
BERPAGAR
110 M
100 M Blok mula ke
pagar 1
80 M Teknik Hurdle Drill 1 X 4 Set
1
400 M Kuasa
Blok mula ke
pagar 1-3
200 M 2 X 3 Set
110 M
100 M Lari Pecut 60 m X 3 X 2
Speed Work Speed Work
Set
80 M
2
400 M
Speed Larian 300 m X 2 X 2 Speed
200 M
Endurance Set Endurance

110 M 10 Hurdle
100 M Full Hurdle 8 Hurdle Ujian Masa
80 M Kelajuan &
3 Teknik
400 M
Teknik Hurdle Drills
200 M
110 M `
100 M Teknik Hurdle Drills
80 M
4 Kelajuan &
Teknik
400 M
Full Hurdle 10 Hurdle Ujian Masa
200 M 5 Hurdle