| SOCCER
TRAINING ANATOMY 2014 |
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| PRODI PENDIDIKAN
JASMANI KESEHATAN DAN REKREASI |
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| JURUSAN PENDIDIKAN
OLAHRAGA |
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| SEKOLAH TINGGI
KEGURUAN ILMU PENDIDIKAN PASUNDAN CIMAHI |
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| NAMA : SUWANDA |
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| NPM : 11520333 |
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| KELAS/JURUSAN : 3-F
(PJKR) |
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| No |
TEKNIK |
SOCCER |
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| ATAS |
OTOT |
KETERANGAN |
KOMPONEN FISIK |
JENIS LATIHAN |
KETERANGAN |
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| 1 |
Menendang (Kicking) |
Perut |
Rectus Abdominis |
PRIMER |
KELENTUKAN |
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Pertahankan selama 6-12 detik |
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| Pektoralis Major |
SEKUNDER |
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| Pinggang |
Internal Oblique |
PRIMER |
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| External Oblique |
SEKUNDER |
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Pertahankan selama 20 detik |
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| Latissimus Dorsi |
PRIMER |
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| BAWAH |
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| Paha |
Rectus Femoris |
PRIMER |
PNF |
Pertahankan selama 20 detik |
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| Vastus Lateralis |
PRIMER |
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| Vastus Medialis |
PRIMER |
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| Vastus Intermedius |
PRIMER |
KEKUATAN |
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8 RM X 3 SET |
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| Hamstring |
SEKUNDER |
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| * Bicep Femoris |
SEKUNDER |
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| * Semitendinosus |
SEKUNDER |
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| * Seemimembranosus |
SEKUNDER |
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| Betis |
Gastroucnemius |
PRIMER |
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| Soleus |
PRIMER |
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| Peroneus Longus |
SEKUNDER |
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| Tibialis Anterior |
SEKUNDER |
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| Peroneus Brevis |
SEKUNDER |
POWER |
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12 RM X 3 SET |
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| Extensor Digitarum Longus |
PRIMER |
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| Extensor Hallucis Longus |
PRIMER |
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| 1 |
Menendang (Kicking) |
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POWER |
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12 RM X 3 SET |
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| Sumber : |
1. Socer Anatomi |
3. duniafitnes.com |
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| 2. Buku Ilmu Faal
Olahraga |
4. olahragakesehatanjasmani.blogs |
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