Bukit Jalil Sports School Weekly Training Programme 2012: Warm-Up Warm-Up L First Day of School Main Main

BUKIT JALIL SPORTS SCHOOL WEEKLY TRAINING PROGRAMME 2012
PHASE MESOCYCLE MICROCYCLE : GPP 1 :1 :1 TEAM SEX AGE/TR TARGET : : : : HOCKEY MALE U 17 General fitness T/HOURS :6H
DAY TIME
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
(2.1.2012)
(3.1.2012)
(4.1.2012)
(5.1.2011)
(6.1.2011)
(7.1.2011)
(8.1.2011)
WARM-UP () l First Day of School MAIN

LSD - 40 MIN
WARM-UP () MAIN
LSD - 40 MIN
AM
LIMBER
- slow jog - static stretching
LIMBER
WARM-UP ()
- 5 round jog - dynamic stretching
WARM-UP ()
-
PM
MAIN
LSD 40 MIN
MAIN
Gym (U 16 ) 10 ex x 12 rep x 3 set Gym ( u 17 ) Free weights
INDOOR HOCKEY
INDOOR HOCKEY
LIMBER
-
LIMBER
LIMBER
LOAD
COMMENTS
Low
Low
School
Medium
Low
Medium

PHASE MESOCYCLE MICROCYCLE : GPP 1 :1 :2 TEAM SEX AGE/TR TARGET : : : : HOCKEY MALE U 17 Improving basic skills/ Correcting & Refine Technical Aspects T/HOURS : 12 H
DAY TIME
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
(09.1.2011)
(10.1.2011)
(11.1.2011)
(12.1.2011)
(13.1.2011)
(14.1.2011)
(15.1.2011)
WARM-UP ()
WARM-UP ()
WARM-UP ()
WARM-UP ()
MAIN
(25 x 8 , 50 x 6 x 75 x 4 ,100 x 2)
MAIN
-Agility drills Individual Technical drills - basic drills ( passing / collection ) - ball possessions/ ball movement
MAIN
MAIN
AM
Individual Technical drills - Agility drills - basic drills ( passing / collection ) - ball possessions/ ball movement
REST
LIMBER
LIMBER
LIMBER
LIMBER
WARM-UP ()
WARM-UP ()
WARM-UP
WARM-UP ()
WARM-UP ()
-
MAIN
Individual Tactical drills - basic drills ( passing/ collection) - ball possessions/ ball movement Group Tactical Training - Off ball running - Right foot pass Penalty Corner Attack Goal Shooting Game
MAIN
Individual Technical drills - basic drills ( passing / collection ) - ball possessions/ ball movement Penalty Corner Attack - Direct / Indirect Variations Goal Shooting - Different Variations
MAIN
Gym (U 17 ) 10 ex x 12 rep x 3 set
MAIN
MAIN
Gym (U 17 ) 10 ex x 12 rep x 3 set
PM
LIMBER
LIMBER
LIMBER
LIMBER
LIMBER
LOAD
COMMENTS
High
Medium
School
High
HIgh
Medium

PHASE MESOCYCLE MICROCYCLE : GPP 1 :1 :3 TEAM SEX AGE/TR TARGET : : : : HOCKEY MALE U 17 Improving basic skills/ Correcting & Refine Technical Aspects T/HOURS : 12 H
DAY TIME
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
(16.1.2011)
(17.1.2011)
(18.1.2011)
(19.1.2011)
(20.1.2011)
(21.1.2011)
(22.1.2011)
WARM-UP ()
WARM-UP ()
WARM-UP ()
WARM-UP ()
MAIN
(25 x 8 , 50 x 6 x 75 x 4 ,100 x 2)
MAIN
MAIN
MAIN
AM
School Fitness Test
LIMBER
LIMBER
LIMBER
LIMBER
WARM-UP ()
WARM-UP ()
WARM-UP ()
WARM-UP ()
-
MAIN
Individual Tactical drills - basic drills ( passing/ collection) - ball possessions/ ball movement Group Tactical Training - Off ball running - Right foot pass Penalty Corner Attack Goal Shooting Game FRIENDLY MATCH WITH SAPURA
MAIN
MAIN
MAIN
Gym (U 16) 10 ex x 12 rep x 3 set Gym ( u 17 ) Free weights 8 ex x 12 reps x 3 sets
PM
REST
FRIENDLY MATCH WITH MBPJ
LIMBER
LIMBER
LIMBER
LIMBER
LOAD
COMMENTS
High
Medium
School
HIgh
Medium

PHASE MESOCYCLE MICROCYCLE :COM 1 :2 :6 TEAM SEX AGE/TR TARGET : : : : HOCKEY MALE U 19 Improving basic skills/ Correcting & Refine Technical Aspects T/HOURS : 10 H
DAY TIME
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
(06.02..2012)
(07.02.2012)
(08.02.2012)
(09.02.2012)
(10.02.2012)
(11.02.2012)
(12.02.2012)
WARM-UP ()
WARM-UP ()
SCHOOL HOLIDAYS AM
SCHOOL HOLIDAYS
REST
MAIN
MAIN
LIMBER
LIMBER
WARM-UP ()
- - 5 round jog - dynamic stretching
WARM-UP ()
MHJL SSBJ VS TUNGKU BESAR, TAMPIN STADIUM HOKI KPM
MHJL SSBJ VS SSTMI STADIUM KPM
SCHOOL HOLIDAYS PM
SCHOOL HOLIDAYS
MAIN
MAIN
LIMBER
LIMBER
LOAD
COMMENTS School
HIgh

PHASE MESOCYCLE MICROCYCLE :COM 1 :2 :9 TEAM SEX AGE/TR TARGET : : : : HOCKEY MALE U 19 Improving basic skills/ Correcting & Refine Technical Aspects T/HOURS : 12 H
DAY TIME
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
(27.02.2012)
(28.02.2012)
(29.02.2012)
(01.03.2012)
(02.03.2012)
(03.03.2012)
(04.03.2012)
WARM-UP ()
WARM-UP ()
WARM-UP ()
WARM-UP ()
MAIN AM
Individual Technical drills - Agility drills - basic drills ( passing / collection ) - ball possessions/ ball movement - PC drills
MAIN
-Agility drills Individual Technical drills - basic drills ( passing / collection ) - ball possessions/ ball movement - PC drills
MAIN
REST
MAIN
-Agility drills Individual Technical drills - basic drills ( passing / collection ) - ball possessions/ ball movement - Pc Drills
LIMBER
LIMBER
LIMBER
LIMBER
WARM-UP ()
WARM-UP ()
WARM-UP ()
MHJL 2012 SEMY FINAL
MJHL 2012 SEMY FINAL
MJHL 2012 FINAL STADIUM HOKI AZLAN SHAH IPOH PERAK
PM
MAIN
Individual Tactical drills - basic drills ( passing/ collection) - ball possessions/ ball movement Group Tactical Training - Off ball running - Right foot pass -Penalty Corner Attack -Goal Shooting -Game
MAIN
Individual Technical drills - basic drills ( passing / collection - ball possessions/ ball movement Penalty Corner Attack - Direct / Indirect Variations Goal Shooting - Different Variations -Penalty Corner Diff. -Game
MAIN
Individual Technical drills - basic drills ( passing / collection ) - ball possessions/ ball movement Penalty Corner Attack - Direct / Indirect Variations Goal Shooting - Different Variations -Penalty Corner Attack/ Dif. -Game
LIMBER
LIMBER
LIMBER
LIMBER
LOAD
COMMENTS
High
Medium
HIgh
Medium

PHASE MESOCYCLE MICROCYCLE :T :3 : 10 TEAM SEX AGE/TR TARGET : : : : HOCKEY MALE U 19 Improving basic skills/ Correcting & Refine Technical Aspects T/HOURS : 12 H
DAY TIME
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
(05.03.2012)
(06.03.2012)
(07.03.2012)
(08.03.2012)
(09.03.2012)
(10.03.2012)
(11.03.2012)
WARM-UP ()
WARM-UP ()
WARM-UP ()
WARM-UP ()
MAIN AM
MAIN
MAIN
MAIN
REST
LIMBER
LIMBER
LIMBER
LIMBER
WARM-UP ()
WARM-UP ()
WARM-UP ()
-
WARM-UP ()
WARM-UP ()
-
MAIN
Team Tactical drills - basic drills ( passing/ collection) - ball possessions/ ball movement Group Tactical Training - Off ball running - Right foot pass -Game
MAIN
Teaml Technical drills - basic drills ( passing / collection ) - ball possessions/ ball movement - Direct / Indirect Variations -Goal Shooting - Small game
MAIN
Gym (U 16 ) 10 ex x 12 rep x 3 set Gym ( u 17 ) Free weights 8 ex x 12 reps x 3 sets
MAIN
Team Technical drills - basic drills ( passing / collection ) - ball possessions/ ball movement - Direct / Indirect Variations -Goal Shooting - Indoor Hockey
MAIN
PM
LIMBER
LIMBER
LIMBER
- slow jog - static stretching School
LIMBER
LIMBER
LOAD
COMMENTS
High
Medium
HIgh
Medium

PHASE MESOCYCLE MICROCYCLE :T :5 : 22 TEAM SEX AGE/TR TARGET : : : : HOCKEY MALE U 19 Improving basic skill/ Correcting & Refine Technical Aspects T/HOURS :
DAY TIME
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
(04.06.2012)
(05.06.2012)
(06.06.2012)
(07.06.2012)
(08.06.2012)
(09.06.2012)
(10.06.2012)
SCHOOL HOLIDAYS
SCHOOL HOLIDAYS
SCHOOL HOLIDAYS
SCHOOL HOLIDAYS
SCHOOL HOLIDAYS
SCHOOL HOLIDAYS
SCHOOL HOLIDAYS
AM
SCHOOL HOLIDAYS
SCHOOL HOLIDAYS
SCHOOL HOLIDAYS
SCHOOL HOLIDAYS
SCHOOL HOLIDAYS
SCHOOL HOLIDAYS
SCHOOL HOLIDAYS
PM
LOAD
COMMENTS

PHASE MESOCYCLE MICROCYCLE :T :5 : 15 TEAM SEX AGE/TR TARGET : : : : HOCKEY MALE U 19 Improving team structure/ Correcting & Improve tactical Aspects T/HOURS : 12 h 30 m
DAY TIME
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
(16.04.2012)
(17.04.2012)
(18.04.2012)
(19.04.2012)
(20.04.2012)
(21.04.2012)
(22.04.2012)
WARM-UP ()
WARM-UP ()
WARM-UP ()
WARM-UP ()
WARM-UP ()
MAIN AM
- Group tactical drills - Agility drills - PC Attack drills - Right side attack
MAIN
MAIN
MAIN
- Group tactical drills - Agility drills - PC Defence - Left side attack
HILL RUN 3 set ( 8 x )
REST
LIMBER
LIMBER
LIMBER
LIMBER
WARM-UP ()
WARM-UP ()
- 10 min jog - dynamic stretching
WARM-UP ()
WARM-UP ()
FRIENDLY MATCH WITH PALMERSTON NORTH BOYS HIGH SCHOOL MAIN

Team Tactical drills - team structure training - ball possessions/ ball movement Group Tactical Training - Off ball running - Right foot pass Goal Shooting Attack vs Defence -2 vs 2 -3 vs 3 -PC Attack -Double team -Game -STADIUM KEM PENDIDIKAN MALAYSIA -TIME: 4.00 7.00
MAIN
MAIN
Team Tactical drills - team structure training - ball possessions/ ball movement Group Tactical Training - Off ball running - Right foot pass Goal Shooting Attack vs Defence -2 VS 1 -1 vs 1 -PC Defend -Buid-up of defend (BOD) -Game
MAIN
PM
LIMBER
LIMBER
LIMBER
LIMBER
LOAD
COMMENTS
High
High
School
High

PHASE MESOCYCLE MICROCYCLE :PRE COM :3 :9 TEAM SEX AGE/TR TARGET : : : : HOCKEY MALE U 16 Improving team structure/ Correcting & Improve tactical Aspects T/HOURS : 13 h 30 mins
DAY TIME
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
(28.2.2011)
(01.3.2011)
(02.3.2011)
(03.3.2011)
(04.3.2011)
(05.3.2011)
(06.3.2011)
WARM-UP ()
WARM-UP ()
WARM-UP ()
WARM-UP ()
MAIN AM
MAIN
- Group tactical drills - Agility drills - PC Defence drills - Left side attack
MAIN
MAIN
REST
LIMBER
LIMBER
LIMBER
LIMBER
WARM-UP ()
WARM-UP ()
WARM-UP ()
WARM-UP ()
WARM-UP ()
MAIN
Team Tactical drills - team structure training - ball possessions/ ball movement Group Tactical Training - Off ball running Penalty Corner Attack Goal Shooting Attack vs Defence
MAIN
Team Tactical drills - team structure training - ball possessions/ ball movement Group Tactical Training - Off ball running Penalty Corner Defence Goal Shooting Game
MAIN
MAIN
Team Tactical drills - team structure training - ball possessions/ ball movement Group Tactical Training - Off ball running - Right foot pass Penalty Corner Attack Goal Shooting Attack vs defence
MAIN
PM
LIMBER
LIMBER
LIMBER
LIMBER
LIMBER
LOAD
COMMENTS
High
Medium
HIgh

PHASE MESOCYCLE MICROCYCLE :PRE COM :3 : 10 TEAM SEX AGE/TR TARGET : : : : HOCKEY MALE U 16 &14 Improving team structure/ Correcting & Improve tactical Aspects T/HOURS : 13 h 30 mins
DAY TIME
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
(7.3.2011)
(8.3.2011)
(9.3.20101
(10.3.2011)
(11.3.2011)
(12.3.2011)
(13.3.2011)
WARM-UP ()
WARM-UP ()
WARM-UP ()
WARM-UP ()
MAIN AM
MAIN
- Group tactical drills - Agility drills - PC Defence drills - Left side attack
MAIN
MAIN
REST
LIMBER
LIMBER
LIMBER
LIMBER
WARM-UP ()
WARM-UP ()
WARM-UP ()
WARM-UP ()
WARM-UP ()
MAIN
Team Tactical drills - team structure training - ball possessions/ ball movement Group Tactical Training - Off ball running Penalty Corner Attack Goal Shooting Attack vs Defence
MAIN
Team Tactical drills - team structure training - ball possessions/ ball movement Group Tactical Training - Off ball running Penalty Corner Defence Goal Shooting Game
MAIN
MAIN
MAIN
PM
LIMBER
LIMBER
LIMBER
LIMBER
LIMBER
LOAD
COMMENTS
High
Medium
HIgh

PHASE MESOCYCLE MICROCYCLE :PRE COM :3 : 12 TEAM SEX AGE/TR TARGET : : : : HOCKEY MALE U 16 Improving team structure/ Correcting & Improve tactical Aspects/ Speed T/HOURS : 13 h 30 mins
DAY TIME
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
(21.3.2011)
(22.3.2011)
(23.3.2011)
(24.3.2011)
(25.3.2011)
(26.3.2011)
(27.3.2011)
WARM-UP ()
WARM-UP ()
WARM-UP ()
WARM-UP ()
MAIN AM
MAIN
MAIN
MAIN
REST
LIMBER
LIMBER
LIMBER
LIMBER
WARM-UP ()
WARM-UP ()
WARM-UP ()
WARM-UP ()
WARM-UP ()
MAIN
MAIN
MAIN
Gym ( u 16 ) Free weights 8 ex x 12 reps x 3 sets
MAIN
MAIN
PM
U16 JUNIOR FRIENDLY MATCH WITH ATM AIROD
U16 JUNIOR FRIENDLY MATCH WITH ATM AIROD
LIMBER
LIMBER
LIMBER
LIMBER
LIMBER
LOAD
COMMENTS
High
Medium
HIgh

PHASE MESOCYCLE MICROCYCLE : TRANSITION :9 : 45 TEAM SEX AGE/TR TARGET : : : : HOCKEY MALE U 16 & U 18 Improving team structure/ Correcting & Improve tactical Aspects/ Speed T/HOURS : 13 h 30 mins
DAY TIME
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
(14.11.2011)
(15.11.2011)
(16.11.2011)
(17.11.2011)
(18.11.2011)
(19.11.2011)
(20.11.2011)
WARM-UP ()
WARM-UP ()
WARM-UP ()
WARM-UP ()
AM
MAIN
- Group tactical drills - Agility drills - PC Attack drills - Left side attack
MAIN
MAIN
MAIN
REST
LIMBER
LIMBER
LIMBER
LIMBER
WARM-UP ()
WARM-UP ()
WARM-UP ()
WARM-UP ()
WARM-UP ()
MAIN
Team Tactical drills - team structure training - ball possessions/ ball movement Group Tactical Training - Off ball running Penalty Corner Attack Goal Shooting BOD ( Build-Up Of Defend )
MAIN
Team Tactical drills - team structure training - ball possessions/ ball movement Group Tactical Training - Off ball running Penalty Corner Deffence Goal Shooting Double Team- Channel/Jab
MAIN
MAIN
Team Tactical drills - team structure training - ball possessions/ ball movement Group Tactical Training - Off ball running Penalty Corner Deffence Goal Shooting Full/ half pressure
MAIN
. Gym ( u 18 ) Free weights 8 ex x 12 reps x 3 sets
PM
LIMBER
LIMBER
LIMBER
LIMBER
LIMBER
LOAD
COMMENTS
High
High
HIgh

PHASE MESOCYCLE MICROCYCLE : COM 2 :9 : 40 TEAM SEX AGE/TR TARGET : : : : HOCKEY MALE U 16 & 18 Improving basic skills/correcting & Refine Technical Aspects T/HOURS : 13 h 30 mins
DAY TIME
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
(12.9.2011)
(13.9.2011)
(14.9.2011)
(15.9.2011)
(16.9.2011)
(17.9.2011)
(18.9.2011)
WARM-UP ()
- dynamic stretching
WARM-UP ()
WARM-UP ()
WARM-UP ()
MAIN AM
- Group tactical drills - Tackling drills
MAIN
MAIN
MAIN
REST LIMBER
- static stretching
LIMBER
- static stretching
LIMBER
- static stretching
LIMBER
- static stretching
WARM-UP ()
WARM-UP ()
WARM-UP ()
WARM-UP ()
WARM-UP ()
MALAYSIA HOCKEY LEAGUE BJSS VS UNIMAP KPM 8.00 PM
MALAYSIA HOCKEY LEAGUE BJSS VS UNIMAP AZLAN SHAH 5.00 PM
MAIN
Team Tactical drills - team structure training - ball possessions/ ball movement Group Tactical Training - Off ball running -PC Att. -FRIENDLY MATCH WITH YNS TEAM
MAIN
Team Tactical drills - team structure training - ball possessions/ ball movement Group Tactical Training - Off ball running - PC Difender -
MAIN
Team Tactical drills - team structure training - ball possessions/ ball movement Group Tactical Training - Off ball running - Right foot pass - Set Play -FRIENDLY MATCH WITH SAPURA TEAM
MAIN
Team Tactical drills - team structure training - ball possessions/ ball movement Group Tactical Training - Off ball running - Right foot pass - Set Play
MAIN
Team Tactical drills - team structure training - ball possessions/ ball movement Group Tactical Training - Off ball running - Cross ball inside D - 4 vs 3
PM
LIMBER
- static stretching
LIMBER
- static stretching
LIMBER
- static stretching
LIMBER
- static stretching
LIMBER
- static stretching MEDIUM School
LOAD
COMMENTS
High
Medium
School
HIgh

PHASE MESOCYCLE MICROCYCLE : COM :4 : 14 TEAM SEX AGE/TR TARGET : : : : HOCKEY MALE U 17 Improving team structure/ Correcting & Improve tactical Aspects/ Speed T/HOURS : 13 h 30 mins
DAY TIME
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
(28.6..2010)
(29.6.2010)
(30.6.2010)
(9.4.2010)
(10.4.2010)
(11.4.2010)
(12.4.2010)
WARM-UP ()
WARM-UP ()
WARM-UP ()
WARM-UP ()
Travelling to Bandar Penawat.
MAIN
- Group tactical drills - PC Attack drills - Tackling drills -PC defence -Goal Shooting 3 vs 2 4 vs 3 Set plays drills
MAIN
MAIN
MAIN
Team Tactical drills - team structure training - ball possessions/ ball movement Group Tactical Training - Off ball running Penalty Corner Attack Goal Shooting Attack vs Defence Game Situation Ball rotation drills
AM
REST
LIMBER
LIMBER
LIMBER
LIMBER
WARM-UP ()
WARM-UP ()
WARM-UP ()
WARM-UP ()
WARM-UP ()
WARM-UP () Light workout

MAIN
MAIN
MAIN
Gym ( u 17 ) Free weights 8 ex x 12 reps x 3 sets U15 Friendly with National Ladies
MAIN
MAIN
MJHL 2010 BJSS VS BJSS JR. PHKL 5.00 PM
MAIN
MJHL 2010 BJSS VS BPSS JR. PHKL 5.00 PM
PM
LIMBER
LIMBER
LIMBER
LIMBER
LIMBER
LIMBER
LOAD
COMMENTS
High
Medium
HIgh

PHASE MESOCYCLE MICROCYCLE :GPP 2 :6 : 35 TEAM SEX AGE/TR TARGET : : : : HOCKEY MALE U 15 Improving basic skills/correcting & Refine Technical Aspects T/HOURS : 8H
DAY TIME
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
(30.8.2010)
(31.8.2010)
(01.9.2010)
(02-9.2010)
(03.9.2010)
(04.9.2010)
(05.9.2010)
WARM-UP ()
- dynamic stretching -
WARM-UP ()
WARM-UP ()
AM
MAIN
- Agility Drils
MERDEKA DAY
REST
MAIN
Agility & Coordination Drills
MAIN
- Agility Drills
LIMBER
- static stretching
LIMBER
- static stretching
LIMBER
- static stretching
WARM-UP ()
WARM-UP ()
WARM-UP ()
WARM-UP ()
WARM-UP ()
MAIN
Team Tactical drills - team structure training - ball possessions/ ball movement Group Tactical Training - Off ball running
MAIN
Team Tactical drills - team structure training - ball possessions/ ball movement Group Tactical Training - Off ball running
MAIN
Gym ( u 15 ) Free weights 8 ex x 12 reps x 3
MAIN
Team Tactical drills - team structure training - ball possessions/ ball movement Group Tactical Training - Off ball running - Right foot pass
MAIN
PM
LIMBER
- static stretching
LIMBER
- static stretching
LIMBER
- static stretching
LIMBER
- static stretching
LIMBER
- static stretching MEDIUM School
LOAD
COMMENTS
High
Medium
School
HIgh

PHASE MESOCYCLE MICROCYCLE :GPP 2 :6 : 37 TEAM SEX AGE/TR TARGET : : : : HOCKEY MALE U 15 Improving basic skills/correcting & Refine Technical Aspects T/HOURS : 8H
DAY TIME
-
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
(13.9.2010)
(14.9.2010)
(15.9.2010)
(16-9.2010)
(17.9.2010)
(18.9.2010)
(19.9.2010)
WARM-UP ()
WARM-UP ()
WARM-UP ()
SCHOOL HOLIDAY
MAIN
- Group tactical drills - PC Attack drills - Tackling drills -PC defence -Goal Shooting 3 vs 2 4 vs 3 Set plays drils
REST
MAIN
MAIN
AM
LIMBER
- slow jog - static stretchin
LIMBER
LIMBER
WARM-UP ()
WARM-UP ()
-10 minit jog - dynamic stretching
WARM-UP () - 5 round jog

WARM-UP ()
- 10 minit jog - dynamic stretching
SCHOOL HOLIDAY
MAIN
Team Tactical drills - team structure training - ball possessions/ ball movement Group Tactical Training - Off ball running - Penalty corner attack - Goal shooting -Attack vs Defence
MAIN
MAIN
Team Tactical drills - team structure training - ball possessions/ ball movement Group Tactical Training - Off ball running - Right foot pass - Penalty corner attack -Goal Shooting - Attack vs Defence
MAIN
PM
LIMBER -siow jog

- static stretching
LIMBER
LIMBER
LIMBER
- slow jog - static stretching MEDIUM School
LOAD
COMMENTS
High
Medium
School
HIgh

PHASE MESOCYCLE MICROCYCLE :GPP 2 :6 : 38 TEAM SEX AGE/TR TARGET : : : : HOCKEY MALE U 15 Improving basic skills/correcting & Refine Technical Aspects T/HOURS : 13H 30 mins
DAY TIME
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
(20.9.2010)
(21.9.2010)
(22.9.2010)
(23-9.2010)
(24.9.2010)
(25.9.2010)
(26.9.2010)
WARM-UP ()
WARM-UP ()
WARM-UP ()
WARM-UP ()
MAIN
MAIN
REST
MAIN
MAIN
AM
LIMBER
LIMBER
LIMBER
LIMBER

WARM-UP ()
WARM-UP ()

WARM-UP ()
MAIN
MAIN
MAIN
Gym ( u 15 ) Free weights 8 ex x 12 reps x 3 U15 Friendly With National Ladies
MAIN
MAIN
Gym ( u 15 ) Free weights 8 ex x 12 reps x 3 sets U15 Friendly With National Ladies
PM
LIMBER
LIMBER -siow jog

- static stretching
LIMBER
LIMBER
LIMBER
LOAD
COMMENTS
High
Medium
School
HIgh

DAY TIME
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
(11.10.2010)
(12.10.2010)
(13.10.2010)
(14.10.2010)
(15-10.2010)
(16.10.2010)
(17.10.2010)
WARM-UP ()
WARM-UP ()
WARM-UP ()
WARM-UP ()
MAIN
MAIN
REST
MAIN
MAIN
REST
REST
AM
LIMBER
LIMBER
LIMBER
LIMBER

WARM-UP ()
WARM-UP ()

WARM-UP ()
MAIN
MAIN
MAIN
MAIN
MAIN
REST FRIENDLY WITH MALACCA U16 BUKIT SERINDIK STADIUM
PM
LIMBER
LIMBER -siow jog

- static stretching
LIMBER
LIMBER
LIMBER
LOAD
COMMENTS
High
Medium
HIgh

DAY TIME
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
(18.10.2010)
(19.10.2010)
(20.10.2010)
(21.10.2010)
(22.10.2010)
(23.10.2010)
(24.10.2010)
WARM-UP ()
WARM-UP ()
WARM-UP ()
WARM-UP ()
MAIN
MAIN
REST
MAIN
MAIN
INDOOR UPSI -U16
INDOOR UPSI U16
AM
LIMBER
LIMBER
LIMBER
LIMBER

WARM-UP ()
WARM-UP ()

WARM-UP ()
MAIN
Team Tactical drills - team structure training - ball possessions/ ball movement Group Tactical Training - Off ball running - Right foot pass - Penalty corner attack -Goal Shooting - Attack vs Defence - 2 VS 1
MAIN
Team Tactical drills - team structure training - ball possessions/ ball movement Group Tactical Training - Off ball running - Penalty corner attack - Goal shooting -Attack vs Defence - 3 VS 2
MAIN
MAIN
Team Tactical drills - team structure training - ball possessions/ ball movement Group Tactical Training - Off ball running - Right foot pass - Penalty corner attack -Goal Shooting - Attack vs Defence - 4 VS 3
MAIN
REST INDOOR UPSI U16
PM
INDDOR UPSI U 16
LIMBER
LIMBER -siow jog

- static stretching
LIMBER
LIMBER
LIMBER
LOAD
COMMENTS
High
Medium
HIgh

DAY TIME
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
(25.10.2010)
(26.10.2010)
(27.10.2010)
(28.10.2010)
(29.10.2010)
(30.10.2010)
(31.10.2010)
WARM-UP ()
WARM-UP ()
WARM-UP ()
WARM-UP ()
MAIN
MAIN
REST
MAIN
MAIN
REST
REST
AM
LIMBER
LIMBER
LIMBER
LIMBER

WARM-UP ()
WARM-UP ()

WARM-UP ()
MAIN
Team Tactical drills - team structure training - ball possessions/ ball movement Group Tactical Training - Off ball running - Right foot pass - Penalty corner attack -Goal Shooting - Attack vs Defence - Chenelling
MAIN
Team Tactical drills - team structure training - ball possessions/ ball movement Group Tactical Training - Off ball running - Penalty corner attack - Goal shooting -Attack vs Defence -Double team
MAIN
Gym ( u 15 ) Free weights 8 ex x 12 reps x 3 FRENDLY WITH MALAYSIA LADIES
MAIN
Team Tactical drills - team structure training - ball possessions/ ball movement Group Tactical Training - Off ball running - Right foot pass - Penalty corner attack -Goal Shooting - Attack vs Defence - Full Press
MAIN
REST
REST
PM
FRENDLY WITH MALAYSIA LADIES
LIMBER
LIMBER -siow jog

- static stretching
LIMBER
LIMBER
LIMBER
LOAD
COMMENTS
High
Medium
HIgh

DAY TIME
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
(01.11.2010)
(02.11.2010)
(03.11.2010)
(03.11.2010)
(04.11.2010)
(05.11.2010)
(06.11.2010)
WARM-UP ()
WARM-UP ()
MAIN
MAIN
REST
REST
REST
REST
REST
AM
LIMBER
LIMBER

WARM-UP ()
MAIN
MAIN
Team Tactical drills - team structure training - ball possessions/ ball movement Group Tactical Training - Off ball running - Penalty corner attack - Goal shooting -Double Team -FRENDLY WITH MALAYSIA LADIES
REST
REST
REST
REST
REST
PM
LIMBER
LIMBER -siow jog

- static stretching
LOAD
COMMENTS
High
Medium
School
HIgh
School
MEDIUM

DAY TIME
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
(08.11.2010)
(09.11.2010)
(10.11.2010)
(11.11.2010)
(12.11.2010)
(13.11.2010)
(14.11.2010)
WARM-UP ()
WARM-UP ()
WARM-UP ()
WARM-UP ()
MAIN
MAIN
REST
MAIN
MAIN
REST
REST
AM
LIMBER
LIMBER
LIMBER
LIMBER

WARM-UP ()
WARM-UP ()

WARM-UP ()
MAIN
MAIN
Team Tactical drills - team structure training - ball possessions/ ball movement Group Tactical Training - Off ball running - Penalty corner attack - Goal shooting -Attack vs Defence -Line Ball
MAIN
Gym ( u 15 ) Free weights 8 ex x 12 reps x 3 FRENDLY WITH MALAYSIA LADIES
MAIN
Team Tactical drills - team structure training - ball possessions/ ball movement Group Tactical Training - Off ball running - Right foot pass - Penalty corner attack -Goal Shooting - Attack vs Defence - Full Press
MAIN
REST
REST
PM
FRENDLY WITH MALAYSIA LADIES
LIMBER
LIMBER -siow jog

- static stretching
LIMBER
LIMBER
LIMBER
LOAD
COMMENTS
High
Medium
HIgh

DAY TIME
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
(15.11.2010)
(16.11.2010)
(17.11.2010)
(18.11.2010)
(19.11.2010)
(20.11.2010)
(21.11.2010)
WARM-UP ()
WARM-UP ()
MAIN
MAIN
REST
REST
REST
REST
REST
AM
LIMBER
LIMBER

WARM-UP ()
MAIN
Team Tactical drills - team structure training - ball possessions/ ball movement Group Tactical Training - Off ball running - Right foot pass - Penalty corner attack -Goal Shooting - Attack vs Defence - Chenelling -KEJOHANAN JEMPUTAN SSBJ U16
MAIN
Team Tactical drills - team structure training - ball possessions/ ball movement Group Tactical Training - Off ball running - Penalty corner attack - Goal shooting -Double Team -KEJOHANAN JEMPUTAN SSBJ U16
REST
REST
REST
REST
REST
PM
LIMBER
LIMBER -siow jog

- static stretching
LOAD
COMMENTS
High
Medium
School
HIgh
School
MEDIUM

PHASE MESOCYCLE MICROCYCLE : PRE COM :8 : 35 TEAM SEX AGE/TR TARGET : : : : HOCKEY MALE U 16 & U 18 Improving team structure/ Correcting & Improve tactical Aspects/ Speed T/HOURS : 13 h 30 mins
DAY TIME
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
(05.09.2011)
(06.09.2011)
(07.09.2011)
(08.09.2011)
(09.09.2011)
(10.09.2011)
(11.09.2011)
WARM-UP ()
WARM-UP ()
WARM-UP ()
WARM-UP ()
MAIN
MAIN
MAIN
MAIN
AM
REST
LIMBER
LIMBER
LIMBER
LIMBER
WARM-UP ()
WARM-UP ()
WARM-UP ()
WARM-UP ()
WARM-UP ()
MAIN
MAIN
Team Tactical drills - team structure training - ball possessions/ ball movement Group Tactical Training - Off ball running Penalty Corner Attack Goal Shooting Attack vs Defence Game Situation Ball rotation drills U 18 Friendly with Sapura
MAIN
MAIN
Team Tactical drills - team structure training - ball possessions/ ball movement Group Tactical Training - Off ball running Penalty Corner Attack Goal Shooting Attack vs Defence Game Situation Ball rotation drills U 18 Friendly With YNS
MAIN
PM
LIMBER
LIMBER
LIMBER
LIMBER
LIMBER
LOAD
COMMENTS
High
Medium
HIgh

PHASE MESOCYCLE MICROCYCLE : COM 2 :9 : 44 TEAM SEX AGE/TR TARGET : : : : HOCKEY MALE U 16 & U 18 Improving team structure/ Correcting & Improve tactical Aspects/ Speed T/HOURS : 11 h 00 mins
DAY TIME
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
(07.11.2011)
(08.11.2011)
(09.11.2011)
(10.11.2011)
(11.11.2011)
(12.11.2011)
(13.11.2011)
WARM-UP ()
WARM-UP ()
WARM-UP ()
AM
SCHOOL HOLIDAYS
MAIN
MAIN
MAIN
REST
LIMBER
LIMBER
LIMBER
WARM-UP ()
- 5 round jog - dynamic stretching SCHOOL HOLIDAYS
WARM-UP ()
WARM-UP ()
WARM-UP ()
MAIN
Team Tactical drills - team structure training - ball possessions/ ball movement Group Tactical Training - Off ball running Penalty Corner Deffence Goal Shooting Build-up of defend
MAIN
MAIN
Team Tactical drills - team structure training - ball possessions/ ball movement Group Tactical Training - Off ball running Penalty Corner Deffence Goal Shooting Transfer fast
MAIN
. Gym ( u 18 ) Free weights 8 ex x 12 reps x 3 sets
PM
LIMBER
LIMBER
LIMBER
LIMBER
LOAD
COMMENTS
High
HIgh

DAY TIME
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
(23.04.2012)
(24.04.2012)
(25.04.2012)
(26.04.2012)
(27.04.2012)
(28.04.2012)
(29.04.2012)
WARM-UP ()
WARM-UP ()
WARM-UP ()
WARM-UP ()
WARM-UP ()
MAIN AM
MAIN
MAIN
MAIN
REST
LIMBER
LIMBER
LIMBER
LIMBER
WARM-UP ()
WARM-UP ()
WARM-UP ()
FRIENDLY MATCH WITH ST. PETERS COLLEGE, SOUTH AFRICA

-STADIUM KEM PENDIDIKAN MALAYSIA
FRIENDLY MATCH WITH SAPURA MAIN

Team Tactical drills - team structure training - ball possessions/ ball movement Group Tactical Training - Off ball running - Right foot pass Goal Shooting Attack vs Defence -2 vs 2 -3 vs 3 -PC Attack -Double team -Buid-up of defend (BOD) -Game
MAIN
-STADIUM KEM PENDIDIKAN MALAYSIA -TIME: 5.00 7.00
MAIN
PM
-TIME: 4.00 7.00
LIMBER
LIMBER
LIMBER
LOAD
COMMENTS
High
High
School
High
School

PHASE MESOCYCLE MICROCYCLE : SPP 2 :7 : 33 TEAM SEX AGE/TR TARGET : : : : HOCKEY MALE U 19 Improving basic skill/ Correcting & Refine Technical Aspects T/HOURS :
DAY TIME
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
(20.08.2012)
(21.08.2012)
(22.08.2012)
(23.08.2012)
(24.08.2012)
(25.08.2012)
(26.08.2012)
AM
SCHOOL HOLIDAYS
SCHOOL HOLIDAYS
SCHOOL HOLIDAYS
SCHOOL HOLIDAYS
SCHOOL HOLIDAYS
SCHOOL HOLIDAYS
SCHOOL HOLIDAYS
PM
LOAD
COMMENTS

DAY TIME
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
(07.05.2012)
(08.05.2012)
(09.05.2012)
(10.05.2012)
(11.05.2012)
(12.05.2012)
(13.05.2012)
WARM-UP ()
WARM-UP ()
WARM-UP ()
WARM-UP ()
WARM-UP ()
MAIN AM
MAIN
MAIN
MAIN
REST
REST
LIMBER
LIMBER
LIMBER
LIMBER
WARM-UP ()
WARM-UP ()
WARM-UP ()

Team Tactical drills - team structure training - ball possessions/ ball movement Group Tactical Training - Off ball running - Right foot pass Goal Shooting Attack vs Defence -4 vs 3 -5 vs 4 -PC Attack -Double team -Buid-up of defence (BOD) -Game -STADIUM KEM PENDIDIKAN MALAYSIA -TIME: 5.00 7.00

Gym (U 14 ) 10 ex x 12 rep x 3 set Gym ( u 19 ) Free weights 8 ex x 12 reps x 3 sets -STADIUM KEM PENDIDIKAN MALAYSIA -TIME: 5.00 7.00
MAIN
PM
LIMBER
LIMBER
LIMBER
LOAD
COMMENTS
High
High
School
High
School

DAY TIME
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
(14.05.2012)
(15.05.2012)
(16.05.2012)
(17.05.2012)
(18.05.2012)
(19.05.2012)
(20.05.2012)
WARM-UP ()
WARM-UP ()
WARM-UP ()
WARM-UP ()
WARM-UP ()
MAIN AM
MAIN
MAIN
MAIN
REST
REST
LIMBER
LIMBER
LIMBER
LIMBER
WARM-UP ()
WARM-UP ()
-5 round jog - dynamic stretching
WARM-UP ()
WARM-UP ()

Team Tactical drills - team structure training - ball possessions/ ball movement Group Tactical Training - Off ball running - Right foot pass Goal Shooting Attack vs Defence -1 vs 1 -1 vs 2 -PC Attack -Chanelling -Colour Code -Game
MAIN
Team Tactical drills - team structure training - ball possessions/ ball movement Group Tactical Training - Off ball running - Right foot pass Goal Shooting Attack vs Defence -2 vs 3 -2 vs 4 -PC Defend -Movement off the ball -Attacking from a hit man -Game
MAIN
MAIN
PM
LIMBER
LIMBER
LIMBER
LIMBER
LOAD
COMMENTS
High
High
School
High
School

DAY TIME
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
(21.05.2012)
(22.05.2012)
(23.05.2012)
(24.05.2012)
(25.05.2012)
(26.05.2012)
(27.05.2012)
WARM-UP ()
WARM-UP ()
WARM-UP ()
WARM-UP ()
WARM-UP ()
MAIN AM
MAIN
MAIN
MAIN
REST
REST
LIMBER
LIMBER
LIMBER
LIMBER
WARM-UP ()
WARM-UP ()
WARM-UP ()
WARM-UP ()
FRIENDLY MATCH WITH RAMD/UPNM MAIN

Team Tactical drills - team structure training - ball possessions/ ball movement Group Tactical Training - Off ball running - Right foot pass Goal Shooting Attack vs Defence -2 vs 1 -3 vs 2 -PC Attack (1A, 1B, Mayo ) -Chanelling -Colour Code -Game
MAIN
Team Tactical drills - team structure training - ball possessions/ ball movement Group Tactical Training - Off ball running - Right foot pass Goal Shooting Attack vs Defence -4 vs 3 -5 vs 4 -PC Defend (3-1 ) -Movement off the ball -Attacking from a hit man -Game
MAIN
MAIN
PM
LIMBER
LIMBER
LIMBER
LIMBER
LOAD
COMMENTS
High
High
School
High
School

PHASE MESOCYCLE MICROCYCLE :SPP 2 :6 : 23 TEAM SEX AGE/TR TARGET : : : : HOCKEY MALE U 19 Improving team structure/ Correcting & Improve tactical Aspects T/HOURS : 12 h 30 m
DAY TIME
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
(11.06.2012)
(12.06.2012)
(13.06.2012)
(14.05.2012)
(15.06.2012)
(16.06.2012)
(17.06.2012)
WARM-UP ()
WARM-UP ()
WARM-UP ()
WARM-UP ()
WARM-UP ()
MAIN AM
MAIN
MAIN
MAIN
REST
LIMBER
LIMBER
LIMBER
LIMBER
WARM-UP ()
WARM-UP ()
WARM-UP ()
WARM-UP ()
FRIENDLY MATCH WITH SPURA MAIN

Team Tactical drills - team structure training - ball possessions/ ball movement Group Tactical Training - Off ball running - Right foot pass Goal Shooting Attack vs Defence -3 vs 1 -4 vs 2 -PC Attack (Arnau , New Zealand ) -Chanelling -Colour Code -Game
MAIN
Team Tactical drills - team structure training - ball possessions/ ball movement Group Tactical Training - Off ball running - Right foot pass Goal Shooting Attack vs Defence -3 vs 3 -5 vs 5 -PC Defend (2-2 ) -Movement off the ball -Attacking from a hit man -Game
MAIN
MAIN
PM
LIMBER
LIMBER
LIMBER
LIMBER
LOAD
COMMENTS
High
High
School
High
School

DAY TIME
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
(18.06.2012)
(19.06.2012)
(20.06.2012)
(21.06.2012)
(22.06.2012)
(23.06.2012)
(24.06.2012)
WARM-UP ()
WARM-UP ()
WARM-UP ()
WARM-UP ()
WARM-UP ()
SELANGOR ( 8 a side ) -Stadium Hoki Jalan Duta Kuala Lumpur
MAIN AM
MAIN
MAIN
MAIN
REST
LIMBER
LIMBER
LIMBER
LIMBER
WARM-UP ()
WARM-UP ()
WARM-UP ()
FRIENDLY MATCH WITH SUKMA MELAKA MAIN

Team Tactical drills - team structure training - ball possessions/ ball movement Group Tactical Training - Off ball running - Right foot pass Goal Shooting Attack vs Defence -3 vs 1 -4 vs 2 -PC Attack (Mayo ) -Chanelling -Colour Code -Game ( Six Side ) -STADIUM KEM PENDIDIKAN MALAYSIA -TIME: 5.00 7.00
FRIENDLY MATCH WITH SPURA MAIN

Gym ( u 19 ) Free weights 8 ex x 12 reps x 3 sets -STADIUM KEM PENDIDIKAN MALAYSIA -TIME: 5.00 7.00
MAIN
PM
LIMBER
LIMBER
LIMBER
LOAD
COMMENTS
High
High
School
High
School

DAY TIME
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
(25.06.2012)
(26.06.2012)
(27.06.2012)
(28.06.2012)
(29.06.2012)
(30.06.2012)
(01.07.2012)
WARM-UP ()
MAIN AM
TOUR TO SPORTS UNIVERSITY, BEIJING, CHINA
LIMBER
WARM-UP ()
MAIN
Team Tactical drills - team structure training - ball possessions/ ball movement Group Tactical Training - Off ball running - Right foot pass Goal Shooting Attack vs Defence -2vs2 -3vs3 -PC Attack (A & B ) -Chanelling -Colour Code -Game ( Six Side )
PM
LIMBER
LOAD
COMMENTS
High
School School

DAY TIME
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
(02.07.2012)
(03.07.2012)
(04.07.2012)
(05.07.2012)
(06.07.2012)
(07.07.2012)
(08.07.2012)
WARM-UP ()
WARM-UP ()
WARM-UP ()
WARM-UP ()
AM
MAIN
MAIN
MAIN
REST
LIMBER
LIMBER
LIMBER
WARM-UP ()
WARM-UP ()
WARM-UP ()
WARM-UP ()
MAIN
Team Tactical drills - team structure training - ball possessions/ ball movement Group Tactical Training - Off ball running - Right foot pass Goal Shooting Attack vs Defence -3 vs 1 -4 vs 2 -PC Attack (Mayo ) -Chanelling -Colour Code
MAIN
MAIN
Team Tactical drills - team structure training - ball possessions/ ball movement Group Tactical Training - Off ball running - Right foot pass Goal Shooting Attack vs Defence -3VS 3 -4 vs 4 -PC Attack (Bobo ) -Chanelling -Colour Cod
MAIN
PM
LIMBER
LIMBER
LIMBER
LIMBER
LOAD
COMMENTS
High
High

PHASE MESOCYCLE MICROCYCLE : SPP 2 :7 : 27 TEAM SEX AGE/TR TARGET : : : : HOCKEY MALE U 19 Improving basic skill/ Correcting & Refine Technical Aspects T/HOURS :
DAY TIME
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
(09.07.2012)
(10.07..2012)
(11.07.2012)
(12.07.2012)
(13.07.2012)
(14.07.2012)
(15.07.2012)
OBSERVE MALAYSIA SUKMA TOURNEMANT
AM
KUANTAN, PAHANG KUANTAN, PAHANG KUANTAN, PAHANG KUANTAN, PAHANG KUANTAN, PAHANG KUANTAN, PAHANG KUANTAN, PAHANG
PM
LOAD
COMMENTS

DAY TIME
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
(16.07.2012)
(17.07.2012)
(18.07.2012)
(19.07.2012)
(20.07.2012)
(21.07.2012)
(08.07.2012)
WARM-UP ()
WARM-UP ()
WARM-UP ()
WARM-UP ()
WARM-UP ()
MAIN AM
MAIN
MAIN
MAIN
REST
LIMBER
LIMBER
LIMBER
LIMBER
WARM-UP ()
WARM-UP ()
WARM-UP ()
WARM-UP ()
FRIENDLY MATCH WITH TRINITY SCHOOL, UNITED KINDOM MAIN

Team Tactical drills - team structure training - ball possessions/ ball movement Group Tactical Training - Off ball running - Right foot pass Goal Shooting Attack vs Defence -3VS 3 -4 vs 4 -PC Attack (Bobo ) -Chanelling -Colour Cod
MAIN
Team Tactical drills - team structure training - ball possessions/ ball movement Group Tactical Training - Off ball running - Right foot pass Goal Shooting Attack vs Defence -3 vs 1 -4 vs 2 -PC Attack (Mayo ) -Line Ball -Back Door
MAIN
Team Tactical drills - team structure training - ball possessions/ ball movement Group Tactical Training - Off ball running - Right foot pass Goal Shooting Attack vs Defence -2VS 3 -4 vs 5 -PC Attack (Arnau ) -Counter Attack -Hot Zone
MAIN
PM
LIMBER
LIMBER
LIMBER
LIMBER
LOAD
COMMENTS
High
High
High

DAY TIME
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
(30.07.2012)
(31.07.2012)
(01.08.2012)
(02.08.2012)
(03.08.2012)
(04.08.2012)
(05.08.2012)
WARM-UP ()
WARM-UP ()
WARM-UP ()
WARM-UP ()
MAIN AM
MAIN
MAIN
MAIN
REST
REST
REST
LIMBER
LIMBER
LIMBER
LIMBER
WARM-UP ()
WARM-UP ()
WARM-UP ()
FRIENDLY MATCH WITH SAPURA

-STADIUM KEM PENDIDIKAN MALAYSIA

Team Tactical drills - team structure training - ball possessions/ ball movement Group Tactical Training - Off ball running - Right foot pass Goal Shooting Attack vs Defence -3VS 3 -4 vs 4 -PC Attack ( Arnau, Mayo, A ) -PC Defend (2-2, 3-1 )
MAIN
MAIN
PM
-TIME: 8.30 10.00
REST
REST
LIMBER
LIMBER
LIMBER
LOAD
COMMENTS
High
High
School
High
School

DAY TIME
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
(06.08.2012)
(07.08.2012)
(08.08.2012)
(09.08.2012)
(10.08.2012)
(11.08.2012)
(12.08.2012)
WARM-UP ()
WARM-UP ()
WARM-UP ()
WARM-UP ()
MAIN AM
MAIN
MAIN
MAIN
REST
REST
REST
LIMBER
LIMBER
LIMBER
LIMBER
WARM-UP ()
WARM-UP ()
WARM-UP ()

Team Tactical drills - team structure training - ball possessions/ ball movement Group Tactical Training - Off ball running - Right foot pass Goal Shooting Attack vs Defence -3VS 4 -4 vs 4 -4 vs 5 -PC Attack ( Bobo, Arnau, B ) -PC Defend (2-2, 3-1 ) -STADIUM KEM PENDIDIKAN MALAYSIA -TIME: 8.30 10.00

Gym ( u 19 ) Free weights 8 ex x 12 reps x 3 sets -STADIUM KEM PENDIDIKAN MALAYSIA -TIME: 8.30 10.00
MAIN
PM
REST
REST
LIMBER
LIMBER
LIMBER
LOAD
COMMENTS
High
High
School
High
School

DAY TIME
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
(13.08.2012)
(14.08.2012)
(15.08.2012)
(16.08.2012)
(17.08.2012)
(18.08.2012)
(19.08.2012)
WARM-UP ()
WARM-UP ()
MAIN AM
MAIN
SCHOOL HOLIDAYS
REST
SCHOOL HOLIDAYS
SCHOOL HOLIDAYS
SCHOOL HOLIDAYS
LIMBER
LIMBER
WARM-UP ()
WARM-UP ()
FRIENDLY MATCH WITH TNB MAIN

Team Tactical drills - team structure training - ball possessions/ ball movement Group Tactical Training - Off ball running - Right foot pass Goal Shooting Attack vs Defence -3VS 4 -4 vs 4 -4 vs 5 -PC Attack ( Bobo, Arnau, B ) -PC Defend (2-2, 3-1 ) -STADIUM KEM PENDIDIKAN MALAYSIA -TIME: 8.30 10.00
MAIN
SCHOOL HOLIDAYS
SCHOOL HOLIDAYS
SCHOOL HOLIDAYS
SCHOOL HOLIDAYS
PM
LIMBER
LIMBER
LOAD
COMMENTS
High
High
School
High
School

DAY TIME
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
(27.08.2012)
(28.08.2012)
(29.08.2012)
(30.08.2012)
(31.08.2012)
(01.09.2012)
(02.09.2012)
WARM-UP ()
WARM-UP ()
WARM-UP ()
MAIN AM
MAIN
MAIN
SCHOOL HOLIDAYS
REST
REST
REST
LIMBER
LIMBER
LIMBER
WARM-UP ()
WARM-UP ()

Team Tactical drills - team structure training - ball possessions/ ball movement Group Tactical Training - Off ball running - Right foot pass Goal Shooting Attack vs Defence -3VS 4 -4 vs 4 -4 vs 5 -PC Attack ( Bobo, Arnau, B ) -PC Defend (2-2, 3-1 ) -STADIUM KEM PENDIDIKAN MALAYSIA -TIME: 4.30 6.00 Ptg.
FRIENDLY MATCH WITH TENTERA MAIN

Gym ( u 19 ) Free weights 8 ex x 12 reps x 3 sets -STADIUM KEM PENDIDIKAN MALAYSIA -TIME: 4.30 6.00 Ptg.
SCHOOL HOLIDAYS
REST
REST
PM
LIMBER
LIMBER
LOAD
COMMENTS
High
High
School
High
School

PHASE MESOCYCLE MICROCYCLE :COM :8 : 35 TEAM SEX AGE/TR TARGET : : : : HOCKEY MALE U 19 Improving team structure/ Correcting & Improve tactical Aspects T/HOURS : 12 h 30 m
DAY TIME
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
(03-09.2012)
(04-09.2012)
(05-09.2012)
(06-09.2012)
(07-09.2012)
(08.09.2012)
(09.09.2012)
WARM-UP ()
WARM-UP ()
WARM-UP ()
MAIN AM
MAIN
MAIN
Light workout
Travelling to Taman Daya, Johor Bahru
REST
REST
LIMBER
LIMBER
LIMBER
WARM-UP ()
WARM-UP ()

Team Tactical drills - team structure training - ball possessions/ ball movement Group Tactical Training - Off ball running - Right foot pass Goal Shooting Attack vs Defence -3VS 4 -4 vs 4 -4 vs 5 -PC Attack ( MAYO, A & B ) -PC Defend (2-2, 3-1 ) -STADIUM KEM PENDIDIKAN MALAYSIA -TIME: 4.30 6.00 Ptg.
FRIENDLY MATCH WITH TENTERA MAIN

Light workout
TNB MALAYSIAN HOCKEY LEAGUE 2012 SSBJ VS JOHOR STADIUM TAMAN DAYA, JOHOR BAHRU 5.00 PTG.
REST
PM
LIMBER
LIMBER
LOAD
COMMENT S
High
High
School
High
School

DAY TIME
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
(10-09.2012)
(11-09.2012)
(12-09.2012)
(13-09.2012)
(14-09.2012)
(15.09.2012)
(16.09.2012)
WARM-UP ()
WARM-UP ()
WARM-UP ()
WARM-UP ()
MAIN AM
MAIN
MAIN
MAIN
Light workout
Light workout
REST
LIMBER
LIMBER
LIMBER
LIMBER
WARM-UP ()
WARM-UP ()
WARM-UP ()
FRIENDLY MATCH WITH RAMD MAIN

Team Tactical drills - team structure training - ball possessions/ ball movement Group Tactical Training - Off ball running - Right foot pass Goal Shooting Attack vs Defence -3VS 4 -4 vs 4 -4 vs 5 -PC Attack ( MAYO, A & B ) -PC Defend (2-2, 3-1 ) -STADIUM KEM PENDIDIKAN MALAYSIA -TIME: 4.30 6.00 Ptg.

MAIN
Team Tactical drills - team structure training - ball possessions/ ball movement Group Tactical Training - Off ball running - Right foot pass Goal Shooting Attack vs Defence -3VS 4 -4 vs 5 -PC Attack ( BOBO, A & B ) -PC Defend (2-2, 3-1 )
TNB MALAYSIAN HOCKEY LEAGUE 2012 SSBJ VS POLITEKNIK STADIUM HOKI BUKIT JALIL 2 5.00 PTG.
TNB MALAYSIAN HOCKEY LEAGUE 2012 SSBJ VS UNITEN STADIUM HOKI BUKIT JALIL 2 5.00 PTG.
PM
LIMBER
LIMBER
LIMBER
LOAD
COMMENT S
High
High
School
High
High

DAY TIME
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
(17-09.2012)
(18-09.2012)
(19-09.2012)
(20-09.2012)
(21.09.2012)
(22.09.2012)
(23.09.2012)
WARM-UP ()
WARM-UP ()
WARM-UP ()
AM
SCHOOL HOLIDAYS
MAIN
MAIN
MAIN
Light workout
REST
REST
LIMBER
LIMBER
LIMBER
WARM-UP ()
WARM-UP ()
FRIENDLY MATCH WITH RAMD

SCHOOL HOLIDAYS
PM
-STADIUM KEM PENDIDIKAN MALAYSIA -TIME: 4.30 6.00 Ptg.
MAIN
Team Tactical drills - team structure training - ball possessions/ ball movement Group Tactical Training - Off ball running - Right foot pass Goal Shooting Attack vs Defence -4 VS 4 -5 VS 5 -PC Attack ( MAYO, ARNAU ) -PC Defend (2-2, 3-1 )
TNB MALAYSIAN HOCKEY LEAGUE 2012 SSBJ VS ATM STADIUM HOKI BUKIT JALIL 2 5.00 PTG.
REST
LIMBER
LIMBER
LOAD
COMMENT S
High
School
High
High

DAY TIME
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
(24-09.2012)
(25-09.2012)
(26-09.2012)
(27-09.2012)
(28.09.2012)
(29.09.2012)
(30.09.2012)
WARM-UP ()
WARM-UP ()
WARM-UP ()
WARM-UP ()
MAIN AM
MAIN
MAIN
MAIN
Light workout
REST
REST
LIMBER
LIMBER
LIMBER
LIMBER
WARM-UP ()
WARM-UP ()
WARM-UP ()

Team Tactical drills - team structure training - ball possessions/ ball movement Group Tactical Training - Off ball running - Right foot pass Goal Shooting Attack vs Defence -2 VS 4 -3 VS 5 -PC Attack ( BOBO, 1-2 ) -PC Defend (2-2, 3-1 ) -STADIUM KEM PENDIDIKAN MALAYSIA -TIME: 4.30 6.00 Ptg.

MAIN
Team Tactical drills - team structure training - ball possessions/ ball movement Group Tactical Training - Off ball running - Right foot pass Goal Shooting Attack vs Defence -4 VS 4 -5 VS 5 -PC Attack ( A & B, N/Zealand ) -PC Defend (2-2, 3-1 )
TNB MALAYSIAN HOCKEY LEAGUE 2012 SSBJ VS UITM STADIUM HOKI BUKIT JALIL 2 5.00 PTG.
REST
PM
LIMBER
LIMBER
LIMBER
LOAD
COMMENT S
High
High
School
High
High

DAY TIME
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
(01.10.2012)
(02.10.2012)
(03.10.2012)
(04.10.2012)
(05.10.2012)
(06.10.2012)
(07.10.2012)
WARM-UP ()
WARM-UP ()
WARM-UP ()
WARM-UP ()
MAIN AM
MAIN
MAIN
MAIN
REST
Light workout
REST
LIMBER
LIMBER
LIMBER
LIMBER
WARM-UP ()
WARM-UP ()
WARM-UP ()

Team Tactical drills - team structure training - ball possessions/ ball movement Group Tactical Training - Off ball running - Right foot pass Goal Shooting Attack vs Defence -2 VS 4 -3 VS 5 -PC Attack ( BOBO, 1-2 ) -PC Defend (2-2, 3-1 ) -STADIUM KEM PENDIDIKAN MALAYSIA -TIME: 4.30 6.00 Ptg.

MAIN
Team Tactical drills - team structure training - ball possessions/ ball movement Group Tactical Training - Off ball running - Right foot pass Goal Shooting Attack vs Defence -4 VS 4 -5 VS 5 -PC Attack ( A & B, N/Zealand ) -PC Defend (2-2, 3-1 )
INDOOR.
TNB MALAYSIAN HOCKEY LEAGUE 2012 SEMIFAINAL STADIUM HOKI BUKIT JALIL 2 5.00 PTG
PM
LIMBER
LIMBER
LIMBER
LOAD
COMMENT S
High
High
School
High
High

DAY TIME
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
(08.10.2012)
(09.10.2012)
(10.10.2012)
(11.10.2012)
(12.10.2012)
(13.10.2012)
(14.10.2012)
WARM-UP ()
WARM-UP ()
MAIN AM
MAIN
Light workout
TID MIRI, SARAWAK
TID MIRI, SARAWAK
TID MIRI, SARAWAK
REST
LIMBER
LIMBER
WARM-UP ()
FRIENDLY MATCH WITH POLIS MAIN

Team Tactical drills - team structure training - ball possessions/ ball movement Group Tactical Training - Off ball running - Right foot pass Goal Shooting Attack vs Defence -2 VS 4 -3 VS 5 -PC Attack ( N/Z, 1-2, BOBO ) -PC Defend (2-2, 3-1 ) -STADIUM KEM PENDIDIKAN MALAYSIA -TIME: 5.00 7.00 Ptg.
TNB MALAYSIAN HOCKEY LEAGUE 2012 FAINAL &Ke-3 & 4 STADIUM HOKI BUKIT JALIL 2 6.00 PTG. 8.00 MLM.
TID MIRI, SARAWAK
TID MIRI, SARAWAK
TID MIRI, SARAWAK
REST
PM
LIMBER
LOAD
COMMENT S
High
High
High

Bukit Jalil Sports School Weekly Training Programme 2012: Warm-Up Warm-Up L First Day of School Main Main

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Bukit Jalil Sports School Weekly Training Programme 2012: Warm-Up Warm-Up L First Day of School Main Main

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BUKIT JALIL SPORTS SCHOOL WEEKLY TRAINING PROGRAMME 2012

WARM-UP () l First Day of School MAIN