OBJECTIVES

i. Specific preparatory phase represent a transition from that emphasize on specific physical
development based on specific sport. The main objective of the specific preparatory phase is
to enhance the adaptation of our body to the specific movements need by hockey.
ii. This empahasize in training mainly consist of sport specific activities. Volume of work is high
during this phase. After that, almost at the end of this phase, volume of work will be decrease,
while intensity of work will be increase. All the training during this period is designed to
prepare the athletes for the competitive seaason, so that they are already to perform well at the
first competition.
iii. Specific preparation phase is emphasize on enhancing basic needs of sprinters including
power, agility, and speed
SPECIFIC PREPARATION PHASE

PERIOD : Jan – Jun 2019

MACRO CYCLE : 6

MICRO CYCLE : 24

PHASE MAIN COMPETITION

MONTH JAN FEB MAR

MACRO
5 6 7
CYCLE

MICRO 29 31
19 20 21 22 23 24 25 26 27 28 30
CYCLE

16 30
WEEKEND
6 13 20 27 3 10 17 24 2 9 23
 PHASE MAIN COMPETITION

MONTH APR MAY JUN

MACRO
8 9 10
CYCLE

MICRO
32 33 34 35 36 37 38 39 40 41 42 43 44
CYCLE

WEEKEND
6 13 20 27 4 11 18 25 1 8 15 22 29
 INTENSITY OF TRAINING
82

80

78

76
MONDAY
74
TUESDAY
THURSDAY
72
SATURDAY
SUNDAY
70

68

66

64
MONDAY TUESDAY THURSDAY SATURDAY SUNDAY
WEEKLY TRAINING PROGRAM
SPORT : Hockey
TRAINING PHASE : Preparatory
TRAINING SUB-PHASE : General Preparation
MACRO CYCLE : December 2019
WEEK : 4
DAY : Monday (12 June)
TIME : 5.00PM – 7.00PM
VENUE : GYM FSR
Objective : 1) Increasing skill power
2) Develop sport specific technique
IOD : 70%

NO EXERCISE DESCRIPTION HR PI VE PI VE

1. - Dynamic warm-up
WARM-UP - Dynamic 120 65.66 15 915
stretching

2.
Seated row
-Lat-pull down
-Incline DP
-Decline DB
(3 sets, 8-10 reps, 2min
rest)
MAIN EXERCISE
-Press up and twist 180 86 70 6020
- Resistance
training -Burpee
-Jumping jack
-Single leg bridge
(3 sets, 8-10 reps, 2 min
rest)

-Core session

3. COOLING DOWN - Partner Stretching 100 56 15 840

CALCULATION

OI = ∑ PI.VE
∑VE

= 7775
100

= 77.75%

AD = (AV – VRI) .100

120

= (120 – 20) .100

120

= 83.33%

IOD = (77.75 X 120 X 83.3)

10 000

= 71.8%
 DAY : Tuesday (13 June)
TIME : 5.00PM – 7.00PM
VENUE : GYM FSR UITM SEREMBAN
Objective : 1) increases muscle strength by making muscles work
against a weight or force.
IOD : 70%

NO EXERCISE DESCRIPTION HR PI VE PI.VE

- Warm up at UiTM
WARM – UP &
1. lake (5 minutes)
STRETCHING 120 61 15 915
- Total body static
stretching

Lat-pull down
-Incline DP
-Seated row
-Decline DB

MAIN EXERCISE (3sets, 8-10 reps, 2min rest)

2. 180 86 70 6020
Burpee
-Jumping jack
-Frontal raise
-Lateral raise
(3 sets, 8-10 reps, 2min rest)
-

COOLING DOWN - Static stretching from 100 56 15 840

4.
head to toe
CALCULATION

OI = ∑ PI.VE
∑VE

= 8635.5
120

= 71.96%

AD = (AV – VRI) .100

120

= (120 – 20) .100

120

= 83.33%

IOD = (77.75 X 120 X 83.3)

10 000

= 71%
 DAY : Thursday (15 June)
TIME : 5.00PM – 7.00PM
VENUE : Stadium Hoki Taman Daya
Objective : 1) increases muscle strength by making muscles work
against a weight or force.
IOD : 80%

NO EXERCISE DESCRIPTION HR PI VE PI.VE

- Warm up at UiTM (10

WARM – UP &
1. minutes)
STRETCHING 120 60.60 20 1212
- Total body static
stretching

- Athletes involve in
2. OPEN SPORT Karnival Hoki Terbuka 180 85.86 80 6868.8
TOURNAMENT johor 2019

COOLING DOWN - Static stretching from 100 50.50 20 1010

3. head to toes
CALCULATION

OI = ∑ PI.VE
∑VE

= 9090.8
100

= 77.75%

AD = (AV – VRI) .100

120

= (120 – 20) .100

120

= 83.33%

IOD = (77.75 X 120 X 83.3)

10 000

= 75.7%
DAY : Saturday (17 June)
TIME : 5.00PM – 7.00PM
VENUE : UiTM SEREMBAN 3
Objective : 1) To improve total body strength and SAQ
IOD : 80%

NO EXERCISE DESCRIPTION HR PI VE PI.VE

WARM – UP & - Dynamic warm up
1. 120 60 10 600
STRETCHING - Dynamic stretching

1)Double leg jump

2)Push up
3)Zig Zag
4)Lunges
2. MAIN EXERCISE  5 Station on the field 180 90 35 3150
 Complete 5 exercise
consider 1 Set
 One station to another
must jog
 Total set is 5

- Z Agility Drill, T Teast

SPEED, AGILITY,
agility drill 170 85 35 2975
QUICKNESS AND
3. - Shuttle run (10m, 15m,
PLYOMETRIC
20m, 25m on the court)
-
1)Plank
2) Push Up
- 30 sec for each
exercise
4. CORE STRENGTH - Complete 3 exerciser 170 85 30 2550
consider 1 set
- Total is 3 set with RI
between set is 1
minutes
- PNF Streching
5. COOLING DOWN 100 50 10 500
CALCULATION

OI = ∑ PI.VE
∑VE

= 9775
120

= 81.3%

AD = (AV – VRI) .100

120

= (120 – 20) .100

120

= 83.33%

IOD = OI x AD x AV
10 000

= 81.3 x 83.33 x 120

10 000

= 81%
DAY : Sunday (18 June)
TIME : 5.00PM – 7.00PM
VENUE : Stadium Hoki Seremban 2
OBJECTIVE : To improve basic skill
IOD : 80%
EXERCISE
NO DESCRIPTION HR PI VE PI VE
- Jogging for 10
1. WARM-UP minutes
- Dynamic warm up
120 61 15 915
- Static stretching
- Passing and
2. receiving within 5
metre
- Hit
1)to the partner 180 86 70 6020
MAIN EXERCISE
2)to the goalpost
- Jab and Poke
1) With partner

3. COOLING DOWN - Static stretching 100 56 15 840

CALCULATION

OI = ∑ PI.VE
∑VE

= 7775
100

= 77.75%

AD = (AV – VRI) .100

120

= (120 – 20) .100

120

= 83.33%

IOD = (77.75 X 120 X 83.3)

10 000

= 78%