Program Latihan Bola Basket - Persiapan Khusus
Sesi 1: 3 September
Pemanasan (10 menit)
• Lari ringan, dynamic stretching, drills mobilitas
Kondisi Fisik (20 menit)
• Agility drills (ladder drills dan cone drills)
• 3 set, intensitas tinggi, istirahat 30 detik antar pola
• Sprint interval (5 x 40 meter, intensitas maksimal, istirahat 1 menit)
Latihan Teknik (45 menit)
• Dribbling drills (20 menit): 2-ball dribbling, crossover, behind-the-back,
between-the-legs
• Passing drills (15 menit): chest pass, bounce pass, overhead pass
• Shooting drills (10 menit): catch-and-shoot, free throws
Latihan Taktik (30 menit)
• Half-court offense drills: motion offense, pick-and-roll, spacing
• Defensive drills: closeout, help defense, defensive rotation
Pendinginan (15 menit)
• Static stretching
Sesi 2: 5 September
Pemanasan (10 menit)
• Lari ringan, dynamic stretching, drills mobilitas
Kondisi Fisik (15 menit)
• Plyometrics: box jumps (3x10, intensitas tinggi, istirahat 1 menit)
• Core strengthening: plank (3x30 detik), Russian twists (3x20 per sisi)
Latihan Teknik (50 menit)
• Dribbling drills (15 menit): speed dribbling, hesitation dribble, in-and-out
• Passing drills (15 menit): passing under pressure, fast break passes
• Shooting drills (20 menit): shooting off the dribble, spot-up shooting
Latihan Taktik (30 menit)
• Full-court transition drills: fast break execution, transition defense
• 3v3 half-court situational plays: end-of-game scenarios, special plays
Pendinginan (15 menit)
• Static stretching
Sesi 3: 7 September
Pemanasan (10 menit)
• Lari ringan, dynamic stretching, drills mobilitas
Kondisi Fisik (15 menit)
• High-intensity interval training (HIIT): 5 x 30 detik sprint, 1 menit jalan
Latihan Teknik (50 menit)
• Dribbling drills (15 menit): retreat dribble, crossover-to-finish
• Passing drills (15 menit): no-look pass, outlet pass
• Shooting drills (20 menit): catch-and-shoot, corner threes
Latihan Taktik (35 menit)
• Offensive sets: flex offense, horns set
• Defensive sets: man-to-man defense, zone defense
Pendinginan (10 menit)
• Static stretching
Sesi 4: 10 September
Pemanasan (10 menit)
• Lari ringan, dynamic stretching, drills mobilitas
Kondisi Fisik (15 menit)
• Resistance training: band-resisted lateral shuffles, medicine ball throws
Latihan Teknik (50 menit)
• Dribbling drills (15 menit): figure 8 dribbling, reverse dribble
• Passing drills (15 menit): post entry pass, skip pass
• Shooting drills (20 menit): mid-range shooting, free throws
Latihan Taktik (35 menit)
• Half-court offensive and defensive strategies: pick-and-roll coverage, post
defense
Pendinginan (10 menit)
• Static stretching
Sesi 5: 12 September
Pemanasan (10 menit)
• Lari ringan, dynamic stretching, drills mobilitas
Kondisi Fisik (15 menit)
• Plyometrics: depth jumps (3x10, intensitas tinggi, istirahat 1 menit)
Latihan Teknik (50 menit)
• Dribbling drills (15 menit): change-of-pace dribbling, spin move
• Passing drills (15 menit): give-and-go, quick ball movement
• Shooting drills (20 menit): shooting off screens, free throws
Latihan Taktik (35 menit)
• 3v3 full-court: fast break decision-making, transition defense
Pendinginan (10 menit)
• Static stretching
Sesi 6: 14 September
Pemanasan (10 menit)
• Lari ringan, dynamic stretching, drills mobilitas
Kondisi Fisik (15 menit)
• Sprint interval (6 x 30 meter, intensitas maksimal, istirahat 1 menit)
Latihan Teknik (50 menit)
• Dribbling drills (15 menit): hesitation dribble, crossover-to-drive
• Passing drills (15 menit): wrap-around pass, behind-the-back pass
• Shooting drills (20 menit): shooting under pressure, off-the-dribble shooting
Latihan Taktik (35 menit)
• Offensive and defensive schemes: full-court press, breaking the press
Pendinginan (10 menit)
• Static stretching
Sesi 7: 17 September
Pemanasan (10 menit)
• Lari ringan, dynamic stretching, drills mobilitas
Kondisi Fisik (15 menit)
• Core strengthening: V-ups (3x15), bicycle crunches (3x20 per sisi)
Latihan Teknik (50 menit)
• Dribbling drills (15 menit): change-of-direction dribble, hesitation pull-up
• Passing drills (15 menit): skip pass, touch pass
• Shooting drills (20 menit): catch-and-shoot, contested shots
Latihan Taktik (35 menit)
• Special situational plays: sideline out-of-bounds (SLOB), baseline out-of-bounds
(BLOB)
Pendinginan (10 menit)
• Static stretching
Sesi 8: 19 September
Pemanasan (10 menit)
• Lari ringan, dynamic stretching, drills mobilitas
Kondisi Fisik (15 menit)
• Plyometric drills: lateral bounds (3x10, intensitas tinggi, istirahat 1 menit)
Latihan Teknik (50 menit)
• Dribbling drills (15 menit): crossover, in-and-out, behind-the-back
• Passing drills (15 menit): outlet pass, full-court pass
• Shooting drills (20 menit): spot-up shooting, pull-up jumpers
Latihan Taktik (35 menit)
• 4v4 half-court drills: offense vs. defense, specific plays execution
Pendinginan (10 menit)
• Static stretching
Sesi 9: 21 September
Pemanasan (10 menit)
• Lari ringan, dynamic stretching, drills mobilitas
Kondisi Fisik (15 menit)
• High-intensity interval training (HIIT): 4 x 1 menit sprint, 2 menit jalan
Latihan Teknik (50 menit)
• Dribbling drills (15 menit): spin move, retreat dribble
• Passing drills (15 menit): one-handed pass, behind-the-back pass
• Shooting drills (20 menit): off-screen shooting, contested shots
Latihan Taktik (35 menit)
• Full-court drills: fast break, defensive transition
Pendinginan (10 menit)
• Static stretching
Sesi 10: 24 September
Pemanasan (10 menit)
• Lari ringan, dynamic stretching, drills mobilitas
Kondisi Fisik (15 menit)
• Resistance training: band-resisted shuffles, resistance sprints
Latihan Teknik (50 menit)
• Dribbling drills (15 menit): crossover dribble, spin dribble
• Passing drills (15 menit): no-look pass, full-court pass
• Shooting drills (20 menit): catch-and-shoot, spot-up shooting
Latihan Taktik (35 menit)
• Half-court offensive sets: motion offense, ball screen offense
Pendinginan (10 menit)
• Static stretching
Sesi 11: 26 September
Pemanasan (10 menit)
• Lari ringan, dynamic stretching, drills mobilitas
Kondisi Fisik (15 menit)
• Plyometric drills: tuck jumps (3x10, intensitas tinggi, istirahat 1 menit)
Latihan Teknik (50 menit)
• Dribbling drills (15 menit): in-and-out dribble, crossover-to-drive
• Passing drills (15 menit): outlet pass, behind-the-back pass
• Shooting drills (20 menit): catch-and-shoot, pull-up jumpers, contested shots
Latihan Taktik (35 menit)
• Simulasi Permainan: 5v5 full-court scrimmage
• Fokus pada eksekusi skema ofensif dan defensif
• Evaluasi kinerja tim dalam situasi permainan nyata
• Intensitas tinggi, istirahat 3 menit antar sesi permainan
Pendinginan (10 menit)
• Static stretching
Sesi 12: 28 September
Pemanasan (10 menit)
• Lari ringan, dynamic stretching, drills mobilitas
Kondisi Fisik (15 menit)
• High-intensity interval training (HIIT): 5 x 30 detik sprint, 1 menit jalan
Latihan Teknik (50 menit)
• Dribbling drills (15 menit): hesitation dribble, change-of-direction dribble
• Passing drills (15 menit): quick passes, outlet pass
• Shooting drills (20 menit): free throws, situational shooting (last-second shots)
Latihan Taktik (35 menit)
• Special Situational Drills:
• Eksekusi permainan akhir (end-game situations)
• Sideline dan baseline out-of-bounds plays
• Strategi mengelola waktu dalam situasi kritis
Pendinginan (10 menit)
• Static stretching
