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Evening training that take place at the stadium, where they did a few laps of running around the stadium and start with ritual ball practice. Encik Adam and I stands by the besides the field, waiting for any possibility of player getting injured.

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Gym training 5 repetition for every gym equipment by pairing with two. Every equipment within 1min and then change partner. Continue with the next equipment for 5 times. There are 12 all involve with lifting. This training is to make sure player are prepare for the future match.

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Hiking up Bukit Pelindung,

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Match day. Player been divided by two team and challenge which team won like the real match. pemain bola sepak lazimnya menggunakan 10 hingga 15 peratus masa bermain mereka dengan memecut.

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I learn how to ankle strapping player before they started their evening practice. Some of the player prefer to wear straps due to previous injuries, by wearing it ankle will be lock during games or practice to prevent  terseliuh.  I also learn how to pasang kain biru

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Gym training. Good soccer workout focuses on core and leg strength, power, and speed 5 repetition for every gym equipment by pairing with two. Every equipment within 1min and then change partner. Continue with the next equipment for 5 times. There are 12 all involve with lifting. This training is to make sure player are prepare for the future match. Salah satu contoh latihan pecut adalah latihan catch-up yang perlu dibuat secara berpasangan, caranya adalah:

Sediakan jarak larian sejauh 10 hingga 20 meter dalam bentuk litar.

Pemain A & B perlu berjoging bersama-sama mengelilingi litar tersebut.

Pemain A perlu berada di hadapan pemain B ketika sesi ini.

Selepas habis mengelilingi litar untuk kali pertama, pemain A perlu memecut dan pemain B terus berjoging.

Pemain A perlu memecut sehingga dapat mengejar semula pemain B yang sedang berjoging.

Kemudian, pemain B pula perlu memecut dan pemain A pula berjoging.

Ulang latihan ini sebanyak 10 kali.

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Hiking up Bukit Pelindung, distance 1880km, height 220 sea level. Player must accomplish the task under 40 minutes.
Workout speed shuttle. Get back to top speed with these short sharp sprints. After a 10-minute warm-up with dynamic stretches, stand on the touchline between the halfway line and the goal-line and intersperse 10-metre sprints at 80 per cent of your maximum capacity with 10- metre walks for 10 reps across the pitch. This routine is ideal for football as it mimics the requirements in a match: lots of stop-start sprints.

Endurance runs

“Now that you’ve worked up a sweat, it’s time to put yourself to the test. Rehydrate before starting at the corner flag and run around the edge of the pitch for four minutes at 80 per cent top speed. Repeat four times with 30=second rests between each run. It’s essential that you try and maintain one pace for the duration of each run if you want to regain your high-intensity endurance; this will help you stay running until full-time

Long sprints

“Now for the hard part. Start at a corner flag and at top speed sprint diagonally to the opposing corner flag. Rest for 30 seconds before sprinting up the touchline to the adjacent flag. Rest for 30 second. Now sprint diagonally across the pitch to the flag on the far side, rest for 30 seconds before sprinting back to your starting position. Complete the cycle once more to end the workout

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Evening training that take place at the stadium, where they did a few laps of running around the stadium and start with ritual ball practice. Encik Adam and I stands by the besides the field, waiting for any possibility of player getting injured.  pemain bola sepak secara purata menghabiskan masa selama 40 hingga 59 minit untuk berlari dan berjoging ketika perlawanan. Bagi memastikan pemain terus dapat bertahan ketika perlawanan, latihan kardiovaskular perlulah dilakukan untuk meningkatkan stamina anda.

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Second day starts early as the player need to run for 8 km at Pantai Batu Hitam. Before they start, Encik Adam, take their first weight. The Coach then talk a small brief before player starts to run and when they are done Encik Adam then take their time record, it should be not more than 30min. They rest for 5 minutes then continue with exercise ….. for 5 repetition. Latihan regangan merupakan satu latihan penting untuk dilakukan sebelum dan selepas anda melakukan latihan stamina.

Latihan regangan yang teratur dapat membantu anda untuk memperoleh tubuh badan yang sihat.

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Player went through pre-season training. Which means training after a few month rest to retrain their stamina and maintain or lose their weight. The first day, Coach Dollah Salleh introduces me to Encik Adam, Pahang Football Club official physician. As it is the first day, Encik Adam roughly tells me about his job scope, which equipment that he used when injuries occur with players and

Encik Adam showed me some of the equipment that has been used by player for prevent injury or to reduce pain of their previous injuries. For an example, mentholatum (deep heating rub for arthritis and sore muscle pain), Vaseline (to prevent blisters), Opsite Spray ( For Minor Dry Wounds, stitches and unbroken blisters),.