KURSUS KEJURULATIHAN OLAHRAGA

TAHAP 1

TRAINING SESSION PLAN

(HIGH JUMP 1,2,3)







NAME: MUHAMAD AZERUDI BIN MUKHTAR

IC NUMBER: 830518-11-5455

GROUP: A

PARTICIPANT NUMBER: 30








COACHING PLAN

Date : 16 December 2012
Time : 1 hour 30 minutes
Number of students : 6
Objectives : Students will able to:
a) Improve the vertical take off
b) Feel the inward lean and the rhythm of the approach
c) Learn to jump vertically of a curved approach


TIME ACTIVITY ORGANISATION EQUIPMENT KEY POINT

15 minutes
(Warming
Up)






i. jogging
ii. run with high knees
iii. run with heel kick-up
iv. run sideways
v. run backwards


* 2 times for each step



X X X X X X


C

20m














5 minutes
(Briefing)


Coach will explain about:
i. the training progress
ii. objectives for each activity
iii. motivations




X X
X X
X X
C











30 minutes
(Skills unit)

Step 1: Scissors Jump

i. Use straight approach
ii. Plant take off foot in line of
approach
iii. Gradually increase height
iv. Use standing landings only-
on free leg

* 5 times trial





X X X

Upright post

Bar

X Student

Movement




Rubber rope

Upright post




* Accelerate into
jump

* Take off and
hold an upright
position while
scissor legs.

Step 2: Curve Running

i. Run in and out of cone
markers
ii. Run fast but controlled
iii. Increase speed when entering
each curve
iv. Variations: high knees or
high frequency.

* 5 times trial



1.5m
XXX



4m


Cone

X Student

Movement


Cone

* Run fast into
curves

* Run tall even
when leaning



Step 3: Scissors Jump From Curve
Running

i. Use J-curved approach
ii. Plant take-off foot naturally
iii. Gradually increase height
iv. Use standing landings on
sand-on free leg.

* 5 times trial











20m






X
X
X
X


Upright post

Rubber rope

X Student

Movement



Rubber rope

Upright post

* Run the curve
fast but controlled

* Accelerate into
jump

* Take off and
hold upright
position
Sand pit



30 minutes
(Fitness
Unit)








Flexiblity/Mobility

a) Shoulder Circles
b) Arm Circles
c) Side Bends
d) Trunk Twists
e) Half Squat
f) Standing Calf Stretch
g) Lower Calf Stretch
h) Seated Hamstring and Groin
Stretch
i) Lying Hamstring Stretch
j) Lying Quadriceps Stretch
k) Standing Hip and Thigh
Stretch
l) Seated Groin Stretch
m) Kneeling Hip Flexor Stretch
n) Front of Trunk Stretch
o) Seated Trunk Twist
p) Upper Back Stretch
q) Chest Stretch
r) Sideways Neck Stretch
s) Front of Shoulder Stretch
t) Shoulder and Side Stretch











X X
X X
X X
C







10 minutes
(Cooling
Down)

Static Stretching

a) Biceps Stretch
b) Upper Back Stretch
c) Shoulder and Triceps Stretch
d) Side Bends
e) Hamstring Stretch
f) Calf Stretch
g) Hip and Thigh Stretch
h) Front of Trunk Stretch
i) Quadriceps Stretch



X X
X X
X X
C



5 minutes
(Reflection)








a) Discuss the training of the
day
b) Inform about the coming
session
c) Knowledge about the way to
heal the injury.


X X
X X
X X
C