ПРОГРАМА ЗА ФИЗИЧКА ПОДГОТОВКА

Почитувани Колеги,

Согласно одлуката на Судиската комисија при Македонската кошаркарска федерација за помош при физичката подготовка на сите кошаркарски судии за претстојниот семинар, но и за следната 2009/2010 сезона, СККСГС ви ја доставува оваа FIBA програма за физичка подготовка, адаптирана согласно времето кое ни останува до почетокот на семинарот (крајот на Септември, почетокот на Октомври).

Програмата за физичка подготовка започнува од 17.08.2009 година - Понеделник.

17.08.2009

Warm up: 5min.
Strength Workout
Running: 4 x 8m
Stretch before and after

19.08.2009

Warm up: 5min.
Strength Workout
Running: 4 x 9m.
Stretch before and after

21.08. 2009

Warm up: 5min.
Strength Workout
Running: 4 x 7m (Increasing the pace)
Stretch before and after

23.08.2009

Warm up: 5min.
Strength Workout
Fartlek 3 x 7m (Switch 2m slow, 40s fast). Recovery between sets: 2min.
Cool down 5 min.
Stretch before and after

25.08 2009

Warm up: 5min.
Strength Workout
Fartlek 3 x8m (Switch 90sec. slow, 45sec. fast). Recovery between sets: 2min.
Cool down 5min.
Stretch before and after

27.08.2009

Warm up: 5min.
Strength Workout
Fartlek 3 x 9m (Switch 1min. slow, 30sec. fast). Recovery between sets: 2min.
Cool down 5min.
Stretch before and after

29.08.2009

Warm up: 5min.
Strength Workout
Speed Resistance: 1 x 50m 2 x 40m 3 x 30m 4 x 20m 5 x 10m. Jog back recovery.
Running: 20min.
Stretch before and after

31.08.2009

Warm up: 5min.
Strength Workout
Fartlek 3 x 7m (Switch 2m slow, 40s fast). Recovery between sets: 2min.
Cool down 5 min.
Stretch before and after

02.09.2009

Warm up: 5min.
Strength Workout
Speed Resistance: 2 x 50m 3 x 40m 4 x 30m 5 x 20m 6 x 10m. Jog back recovery.
Running: 25min.
Stretch before and after

04.09.2009

Warm up: 5min.
Strength Workout
Speed: 1 x 50m 2 x 40m 3 x 30m 4 x 20m 5 x 10m. Full recovery.
Running: 25min.
Stretch before and after

06.09.2009

Warm up: 5min.
Strength Workout
Speed: 1 x 50m 2 x 40m 3 x 30m 4 x 20m 5 x 10m. Jog back recovery.
Running: 20min.
Stretch before and after

08.09.2009

Warm up: 5min.
Strength Workout
Speed: 1 x 50m 2 x 40m 3 x 30m 4 x 20m 5 x 10m. Jog back recovery.
Running. 20min.
Stretch before and after

10.09.2009

Warm up: 5min
Running: 20m
Stretch before and after

12.09.2009

Warm up: 5min
Running: 20m
Stretch before and after

14.09.2009

Warm up: 5min.
Strength Workout
Speed: 1 x 50m 2 x 40m 3 x 30m 4 x 20m 5 x 10m. Jog back recovery.
Running. 20min.

16.09.2009

Warm up: 5min.
Strength Workout
Speed: 1 x 50m 2 x 40m 3 x 30m 4 x 20m 5 x 10m. Jog back recovery.
Running: 20min.
Stretch before and after

18.09.2009

Warm up: 5min.
Strength Workout
Speed: 1 x 50m 2 x 40m 3 x 30m 4 x 20m 5 x 10m. Full recovery.
Running: 25min.
Stretch before and after

20.09.2009

Warm up: 5min.
Strength Workout
Speed Resistance: 2 x 50m 3 x 40m 4 x 30m 5 x 20m 6 x 10m. Jog back recovery.
Running: 25min.
Stretch before and after

22.09.2009

Warm up: 5min.
Strength Workout
Fartlek 3 x 7m (Switch 2m slow, 40s fast). Recovery between sets: 2min.
Cool down 5 min.
Stretch before and after

24.09.2009

Warm up: 5min.
Strength Workout
Speed Resistance: 1 x 50m 2 x 40m 3 x 30m 4 x 20m 5 x 10m. Jog back recovery.
Running: 20min.
Stretch before and after

26.09.2009

Warm up: 5min.
Strength Workout
Fartlek 3 x 9m (Switch 1min. slow, 30sec. fast). Recovery between sets: 2min.
Cool down 5min.
Stretch before and after

28.09. 2009

Warm up: 5min.
Strength Workout
Fartlek 3 x8m (Switch 90sec. slow, 45sec. fast). Recovery between sets: 2min.
Cool down 5min.
Stretch before and after

30.09.2009

Warm up: 5min.
Strength Workout
Fartlek 3 x 7m (Switch 2m slow, 40s fast). Recovery between sets: 2min.
Cool down 5 min.
Stretch before and after

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СККСГС