TRACK AND FIELD TRAINING PROGRAM Coach Topic Date Time Age Objective : Nancy Binti F.

Michael (800613125136) : Discuss Throw : 17 June 2013 (Monday) : 4.30 pm 6.00 pm (80 minutes) : 13 15 years old : 1. To get used to the discus and learn to rotate it correctly 2. To learn to throw straight from a rotational acceleration 3. To learn use of right leg, the hip acticity and the blocking action Activity Warm-up: Jogging Dynamic streching (from head to toe) Drill skill: Lungest Skipping run Swing-arm side walking / run Hand rotation Walk and free throw Carioca sprint Discription Jogging for 5 minutes Do the dynamic streching more on upper body 1. To prepare for what is follow by stimulating them mentally and physically 2. To heat the body particularly the deep parts. 3. Prevent from injuries Each drill must do 1 repetition and the lenght is 20 meters. 1. Drill help to build cordination and mobilazation 2. Drill is the simulation for spesific skill Organization Equipment

Duration 13 minutes

Sketel Wisel

20 meters drills

*3 minutes rest and get ready to skill unit

Skill unit Step 1 Introduction

10 minutes

Introduce the discus, safety measures and grip Filp / toss the discus in the air Bowl the discus on the ground to a patner, releasing off the index finger. Bend the legs to release the discus when bowling on the ground. *5meters each Do this skill 10 repeatation x 3 set Modify the bowl to flip/toss the discus in the air 10 repeatation x 3 set

Discus Wisel Rod

objective : Step 2 Standing front throw To get know and used to the discus and learn to rotate it correctly. Start with feet parallel for first throwing skill and spilt leg position for second throwing skill Wind up back ward, use legs for acceleration, unwind and throw Keep the discus moving to prevent the discus from falling out of the hand. Do this skill 10 repetition x 3 set Objective: To learn to throw straight from a rotational acceleration. Start left shoulder in direction of the throw, feet 1 shoulder width apart. (opposite shoulder if

10 minutes

Discus Bicycles tyre Sketel Wisel

12 minutes

Step 3 Standing side throw

Discus

the athlete left handed) Swing discus backward, pivoting on the right foot. Turn right heel out while pushing the right hip forward, block with left leg. Keep the dicus about head height Do this skill 15 repetition x 3 set

Bicycles tyre Sketel Wisel

*3 minutes rest and get ready to fitness unit Objective Fitness unit Circut training Push up Sit up Squat jump Chinning Back extension Legs raise To learn use of right leg, the hip activity and blocking action. Circut training Exercise are performed in a circular arrangement which to progress from one station to the next untill all station have been visited. time at each station is 30 seconds, recovery between exersice 15 seconds and recovery 2 between circut 5 minutes 1 Objective : To increase the power and strenght of throwing To resistance exercises group together to achieve general or specific conditioning Developing technique of throwing To decrease pulse rate To prepare the body for next training session

1 1 Station

6 1 5 1

Sketel Wisel Stop Watch Instruction board

20 minutes

3 1

4 1

15 minutes

cooling down Static streaching

 To dipose the asid lactid from our muscles.