TRANSCRIPT
PROGRAM LATIHAN MINGGUAN SAYAP KOTA BELUD-BY POUL SUINWEEK / TIME WEEK 1 AND WEEK 2 MONDAY Warm-up (50m)-jogging -strecthing -Drills
TUESDAY Warm-up (60m)-jogging -Gentle strecthing -ABC Runing Drills
Download Panduan SKU Pramuka Penggalang Pdf. Untuk Download Panduan Penyelesaian SKU Pramuka Penggalang terbaru berformat Pdf. Pembelajaran SKU oleh Pembina dilaksanakan melalui program latihan mingguan atau rutin dalam beberapa bulan yang dikemas dengan permainan-permainan yang menarik, menantang dan menyenangkan. KALI INI SAYA MEMBAGI INFORMASI TENTANG PROGRAM LATIHAN PRAMUKA SIAGA LENGKAP. Ini angat bermanfaat bagi gugus depan yang ingin membangun pramuka siaga menjadi lebih maju dan terstruktur. Acuan pembuatan program ini adalah Buku SKU Terbaru. Langsung saja, silahkan download di link bawah ini PROGRAM LATIHAN PRAMUKA SIAGA LENGKAP.
WEDNESDAY
THURSDAY Warm-up(60m)-jogging -strecthing -Mobility drill
FRIDAY Warm-up(60m)-jogging -strecthing -Mobility drill
SATURDAY Warm-up(60m)-jogging -strecthing -ABC Runing Drills
SUNDAY
AM 8.30-10.30
Main (60minute) -Accel Drill 5 x 10 meter 3 x 30 meter 2 x 80 meter (walk rest to start) Cooling down 10 minute
Main (60minute) -Endurance/ -Accel Drill 6 x 10 meter 4 x70 meter 3 x 100 meter (walk rest to start) Cooling down 10 minute
REST
Main (60minute) Technique work -Hurdles drills -jumping skill -throwing skill Cooling down 10 minute
Main (60minute) Weight lifting -Squat (4 set)5 reps -Squat jump 4,5reps Strength -pumping -leg curl Cooling down 10 minute Warm-up(15m)-jogging -strecthing -ABC Runing Drills
Main (60minute) -Accel Drill 6 x 10 meter 5 x 30 meter 3 x 70 meter 2 x 80 meter (walk rest to start) Cooling down 10 minute
REST
Warm-up (60m)-Slow running -Strecthing -Pick a start drill -Hurdle rythhm
Warm-up (60m)-jogging -strecthing -Dynamic Drills
Warm-up (60m)-jogging -strecthing -ABC Runing Drills
Warm-up(15m)-jogging -strecthing - Drills
Warm-up(15m)-jogging -strecthing -ABC Runing Drills
Warm-up(15m)-jogging -strecthing -ABC Runing Drills
PM 3.30-5.30
Main (60minute) Strength exercises -folding knife -Crunches -Sit ups throwing medicine ball. Cooling down 10 minute
Main (60minute) Weight Training Plyometrics train
Main (60minute) Speed 5 x 30meter 4 x 80meter 3 x 100meter 2 x 110 meter Cooling down 10 minute
Cooling down 10 minute
Main (60minute) Mobility Drills -form run -Ankle flips -short skip -long skip (1-5 sets,5 reps) Cooling down 10 minute
Main (60minute) Accel drill -5 x 30 meter -4 x 80 meter -2 x 100 meter Cooling down 10 minute
Main (60minute) Stick drill -running -hops -running with ankle cuffs -hops with ankle cuffs Cooling down 10 minute
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Main (60minute) Weight training -Barbell -squats -upright rowing Cooling down 10 minute
MINGGU/ MASA WEEK 3 DAN WEEK 4
ISNIN Warm-up (50m)-jogging -strecthing -Drills
SELASA Warm-up (60m)-jogging -Gentle strecthing -Pick a start drill
RABU
KHAMIS Warm-up(60m)-jogging -strecthing - Pick a start drill
JUMAAT Warm-up(60m)-jogging -strecthing - Pick a start drill
SABTU Warm-up(60m)-jogging -strecthing - Pick a start drill
AHAD
AM 8.30-10.30
Main (60minute) -Accel Drill 6 x 10 meter 5 x 30 meter 3 x 80 meter 2 x 100 meter (walk rest to start) Cooling down 10 minute
Main (60minute) -Endurance/ Slow jog(200m) -Accel Drill 6 x 10 meter 3 x 50 meter 2 x80 meter (walk rest to start) Cooling down 10 minute Warm-up (60m)-jogging -strecthing -Dynamic Drills
REST
Main (60minute) Technique work -Hurdles drills -jumping skill -throwing skill Cooling down 10 minute
Main (60minute) Weight lifting -Squat (4 set)5 reps -Squat jump 4,5reps Strength -pumping -leg curl Cooling down 10 minute
Main (60minute) -Endurance -speed 3x40 meter (walk rest to start) Cooling down 10 minute Warm-up(60m)-jogging -strecthing -sprint drill
REST
Warm-up (60m)-Slow running -Strecthing -Pick a start drill -Hurdle rythhm
Warm-up (60m)-jogging -strecthing -ABC Runing Drills
Warm-up(60m)-jogging -strecthing - Drills
Warm-up(60m)-jogging -strecthing -Sprint drill
PM 3.30-5.30
Main (60minute) Strength exercises -folding knife -Crunches -Sit ups throwing medicine ball. Cooling down 10 minute High
Main (60minute) Weight Training Plyometrics train
Main (60minute) Track Workout -full speed 4 x 30 meter 3 x 60 meter 1 x 100 meter Cooling down 10 minute Medium
Main (60minute) Weight Training 2 x 200meter -jog-150 -stride-50 Cooling down 10 minute Medium
REST
Main (60minute) Competition preparation -slow jog(200m) -medicine ball Cooling down 10 minute low
Main (60minute) Competition preparation -Slow jog
Load
Cooling down 10 minute Medium
low
Cooling down 10 minute low