Tips Latihan yang Efektif Saat Bulan Puasa ala Pelatih TopSkor Indonesia

Nizar Galang

Editor:

  • Pelatih TSI, Deris Herdiansyah mengatakan pesepakbola muda sangat perlu menjaga kondisi dan sentuhan bola dengan tetap menjalani latihan di bulan puasa.
  • Deris Herdiansyah memberikan 6 tips latihan efektif di bulan puasa.
  • Pelatih yang membawa Persikabo U-16 juara Elite Pro Academy (EPA) itu mengungkapkan dengan adanya aktivitas latihan di lapangan saat puasa pemain dianjurkan untuk rutin mengkonsumsi vitamin.

SKOR.id - Pelatih TopSkor Indonesia (TSI), Deris Herdiansyah memberikan tips-tips latihan yang baik dan efektif saat bulan puasa.

Menurut Deris Herdiansyah pesepakbola muda khususnya yang masih berada di SSB atau academy sangat perlu menjaga kondisi dan sentuhan bola dengan tetap menjalani latihan di bulan puasa.

Ya, latihan di lapangan saat bulan puasa tentu akan sangat berat dijalani karena pemain harus benar-benar mempunyai kondisi fisik yang prima.

Namun, lelaki yang kini menangani Academy PSF itu mengatakan dengan porsi yang baik bisa membuat pemain tetap enjoy dalam menjalani latihan di lapangan bersamaan dengan mereka menjalani puasa.

"Kalau latihan di bulan puasa ini saya biasanya buat seperti sirkuit yang masing-masing posnya terdiri dari 6 item proses latihan," ujar Deris.

Enam model latihan tersebut terdiri dari passing dasar, 3 lawan 3 dengan target gawang kecil, passing dengan gerakan, rondo, volley, dan keep ball position.

"Jadi dari sirkuit yang saya buat dengan 6 item itu terdiri dari latihan dengan intensitas rendah hingga sedang, juga ada kordinasinya karena mereka latihan dengan bola juga," kata Deris.

"Kemudian setiap posnya saya biasanya beri waktu 6 menit yang diselingi waktu istirahat 2 menit. Semua ini juga saya terapkan di academy yang saya latih saat ini, mereka seminggu tiga kali latihan," tuturnya.

Deris menambahkan porsi latihan bisa disesuaikan dengan usia. Jika usia junior cukup 6 menit per sesi, sedangkan usia senior bisa 10 menit per satu item latihan.

Selain itu, pelatih yang sempat membawa Persikabo U-16 juara Elite Pro Academy (EPA) itu juga mengatakan dengan adanya aktivitas latihan di lapangan saat puasa sangat dianjurkan untuk rutin mengkonsumsi vitamin.

Ada dua jenis vitamin yang perlu di konsumsi pemain dengan rutin yakni vitamin C dan multivitamin.

"Pemain harus juga adanya asupan multivitamin setelah sahur. Bukan vitamin C , tetapi multivitamin yang di dalamnya terdiri dari sayuran, protein, dan lain-lain," ucap Deris.

"Nah untuk vitamin C diminum setelah buka puasa, karena kalau buka puasa itu biasanya semua jenis makanan dan minuman masuk, jadi vitamin C bisa mencegah sakit seperti sariawan dan lain-lain," ungkapnya.

Baca juga berita Liga TopSkor lainnya:

Deris Herdiansyah: Meningkatkan Skill Individu Lebih Penting Ketimbang Latihan Fisik di Bulan Puasa

Tips Latihan dan Jaga Pola Makan di Bulan Puasa ala Denimar Carlos

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