Sepaktakraw Training Program
Perfection Period
Week Day Warm-up Workout Cool Down
Week 1 a. 3 mins jogging a. Partner Ball Control Crunch, 16 reps
b. Dynamic Stretching High ball control Russian Twist, 8 reps x
Right foot 2 hits, 1 hit, 1 min sets
Left foot 2 hits, 1 hit, 1 min Push-up, 12 reps
Right and Left foot (vice versa) 3 mins. Jogging
2hits, 1 hit, 1 min 10 secs. Sprint
Thigh 1st hit, R or L foot 2nd hit, 1 1 min. walk
min Static Stretching
Heading 1st hit, R or L foot 2nd hit, 1
min EVALUATION
b. Receiving Drills
c. Toss and Spike Drill PRAYER
d. Service Practice for Tekong
Week Day Warm-up Workout Cool Down
Week 2 a. 5mins jogging c. Partner Ball Control Superman 8 reps x 2 sets
b. Dynamic Stretching High and Low ball control 30 degree Leg Raise 8
Right foot 2 hits, 1 hit, 1 min reps, x 2 sets
Left foot 2 hits, 1 hit, 1 min 3 mins. Jogging
Right and Left foot (vice versa) 10 secs. Sprint
2hits, 1 hit, 1 min 1 min. walk
Thigh 1st hit, R or L foot 2nd hit, 1 Static Stretching
min
Heading 1st hit, R or L foot 2nd hit, 1 EVALUATION
min
d. Blocking Drills PRAYER
e. Receive, Toss and Spike Drill
f. Defensive Positioning Drill
g. Game
Week Day Warm-up Workout Cool Down
Sepaktakraw Training Program
Week 3 a. 3 mins jogging c. Partner Ball Control Crunch, 16 reps
b. Dynamic Stretching High ball control Russian Twist, 8 reps x
Right foot 2 hits, 1 hit, 1 min sets
Left foot 2 hits, 1 hit, 1 min Push-up, 12 reps
Right and Left foot (vice versa) 3 mins. Jogging
2hits, 1 hit, 1 min 10 secs. Sprint
Thigh 1st hit, R or L foot 2nd hit, 1 1 min. walk
min Static Stretching
Heading 1st hit, R or L foot 2nd hit, 1
min EVALUATION
b. Receiving Drills
e. Toss and Spike Drill PRAYER
f. Service Practice for Tekong,
g. Game
Week Day Warm-up Workout Cool Down
Week 4 b. 5mins jogging d. Partner Ball Control Superman 8 reps x 2 sets
c. Dynamic High and Low ball control 30 degree Leg Raise 8
Stretching Right foot 2 hits, 1 hit, 1 min reps, x 2 sets
Left foot 2 hits, 1 hit, 1 min 3 mins. Jogging
Right and Left foot (vice versa) 10 secs. Sprint
2hits, 1 hit, 1 min 1 min. walk
Thigh 1st hit, R or L foot 2nd hit, 1 Static Stretching
min
Heading 1st hit, R or L foot 2nd hit, 1 EVALUATION
min
e. Blocking Drills PRAYER
f. Receive, Toss and Spike Drill
g. Defensive Positioning Drill
h. Game
