PROGRAM LATIHANLOMPAT TINGGIHARIFASA PERSEDIAANFASA PRA-PERTANDINGANFASA PERTANDINGAN

ISNINCore stability work3 x 30m sprint drillsHigh jump drills3 x 300mWeight trainingCore Stability work3 x 30m sprint drillsHigh Jump drills2 x 300mComplex TrainingCore Stability work3 x 30m sprint drillsHigh Jump drills2 x 200m @100% effort

SELASACore stability work3 x 30m sprint drills3 x 3 x (100m, 50m, 100m) tempo runsCore Stability work3 x 30m sprint drillsHigh Jump drills8 x 100m @ 90% effortCore Stability work3 x 30m sprint drillsHigh Jump drillsComplex Training

RABUrestrestrest

KHAMISCore stability work3 x 30m sprint drillsHigh jump drills6 x 50mCore Stability work3 x 30m sprint drillsHigh Jump drillsComplex TrainingCore Stability work3 x 30m sprint drillsHigh Jump drills3 x 150m @100% effortComplex Training

JUMAATCore stability work3 x 30m sprint drillsHigh jump drills6 x 200mWeight trainingCore Stability work3 x 30m sprint drillsHigh Jump drills3 x 200mrest

SABTUCore stability work10 x 150m Weight trainingCore Stability work5 x 150m @100% effortComplex Trainingcompetition

AHADrestrestrest

Core stability work1. Static floor exercisesa) Plankb) Side plankc) Bridged) Superman2. Dynamic floor exercisesa) Side lying hip abductionb) Oblique crunchc) Straight leg raised) Lying windscreen wipers

Sprint drills1. General sprint drillsa) Walking on toesb) Walking on heelsc) Sprint arm actiond) Leg cyclinge) Leg drives f) Butt kicksg) Skipsh) Side stride crossoveri) Skip and clapj) Skip clawk) Skip for height

Plyometric work1. Chest pass2. Speed hops3. Speed hops leg cycling4. Run outs

High jump drills1. The approach2. Take off3. FlightHigh Jump - Fosbury FlopThe high jump comprises of four phases: approach, take off, flight and landing.

High Jump DrillsIn all drills stress "Trunk upright, hips forward and head high". 2 20m walking - lifting the heel and stretching the ankle quickly 2 20m bouncing ankle extension 2 20m bounding arm drill 5 3 or 5 stride vertical jump drill (ankle extension, free knee drive, arm action) Three stride practice jumps, concentrating on specific body parts (5 to 10 jumps).