Track & Field JELAI

Siti Aminah Hassan



Nor Aida Suhada Nordin



Shafiq Abu Hassan



Noramin Salim



Ikhwam Amzar Hanafiah



Mohd Faez Mazalan

Mohd Firdaus Mazalan


En. Mohd Azam Bin Abu Hasim ( Jurulatih )

MULTILATERAL TRAINING
Day A B C
Monday - A,B,C - A,B,C - A,B,C
- Technical ( R ) - Technical ( R ) - Technical
- Fartlek - Hurdles - Plyometric
- Technical ( H )
Tuesday - A,B,C -H - A,B,C -H - Test 1 - Speed/Technical
- Plyometric - Plyometric
- Gymnastics (coordination) - (PV) , (Hammer)
- Technical ( PV )
Wednesday - A,B - A,B - A,B
- Games - Games - Games
- Core - Core - Core
Thursday - A,B,C -H - A,B,C - A,B
- Technical ( J ) - Technical ( J ) - Technical (J)
- Technical Jump / Hammer - Plyometric
Friday - A,B - A,B - A,B
- Plyometric - Technical ( H @ 5H ) - Games
- Gymnastics - Core - Core
Saturday - A,B - A,B - Test 2-Strength / Endurance
- X Country - X Country
Sunday - Rest - Rest - Rest


400m HURDLES
M = 54.58s TO 52.00s

Day A B C
Monday - A,B,C - A,B,C - A,B,C
- Technical Drills - Technical Drills - 6H - x 4 @ 250m
- Fartlek - Speed 6 - 8H (300m) - Plyometric
Tuesday - A,B - A,B - A,B
- Weighs / Plyometric - Weighs / Plyometric - Weights
- Core - Core - Core
Wednesday - A,B - A,B - A,B
- Games - Games - Speed Endurance 600m
Thursday - A,B - A,B - Active Rest
- Hills @ 200m / 90m - Technical Drills
- Core - Speed Endurance 600m
Friday - A,B - A,B - A,B
- Weighs - Weighs - 3-4H - 150m x 4
- Core
Saturday - A,B - A,B - A,B,C
- X Country - Long Run / Fartlek - Competition
Sunday - Rest - Rest - A,B,C
- Competition

POLE VAULT M = 3.50m TO 4.20m
W = 2.40m TO 3.00m


Day A B C
Monday - A,B,C - A,B,C - A,B,C
- Gymnastics - Gymnastics - Rope
- Rope - Speed / Hurdles - Shot ( 6 - 8 )
- Shot ( 6 - 8 ) 4 sets of 6 - Shot ( 6 - 8 ) 3 sets of 6 - Speed
- D - D - D
Tuesday - A,B - A,B - A,B
- Plyometric - Weights - Weighs / Ply metric
- Core Body - Core Body - Core
- Speed Endurance
Wednesday - A,B - A,B - A,B
- Games - Games - Gymnastics
- Full ( 10 - 14 ) @ 4 Heightsx3
- D
Thursday - A,B,C - A,B,C - Active Rest / Rest
- Gymnastics - Gymnastics
- Rope - Rope
- Full (10 - 14) @ 4 Heigthx4 - Full ( 10 - 14 ) @ 4 Heightsx3
Friday - A,B - A,B - A,B
- Seconds Event - Hill - Run Up ( 6 - 14 )
- D - speed = 30m x 2
= 150m x 1
Saturday - A,B - A,B,C - A,B
- X Country - Rope - Run Up
- Core Body - Full ( 10 - 14 ) @ 4 Heightsx3 - Competition
Sunday - Rest - Rest - A,B
- Run Up
- Competition



HAMMER M - 35m TO 45m
W - 33m TO 44m

DAY A B C
Monday - A,B,C - A,B,C - A,B,C
- Technical Drills - Technical Drills - Technical Drills
- 3 Set of 6 - 3 Set of 6 - 2 Set of 6 over/under
- Plyometric - Plyometric - D
- D - D
Tuesday - A,B - A,B - A,B
- Weights - Weights - Weights
- Plyometric - Core Body - Core Body
- D - D - D
Wednesday - Active Rest - Active Rest - A,B,C
- A,B,Games - A,B,Games - Technical Drills
- Core Body - Plyometric - 2 Set of 6 over/under
- D - D - D
Thursday - A,B,C - A,B,C - Active Rest/Full Rest
- Technical Drills - Technical Drills
- Second Event - 3 Set of 6
- Core Body
- D
Friday - A,B - A,B - A,B
- Technical Drills - Weights - Speed Drills
- 3 Set of 6 - Core - Light Hammer Throw
- Plyometric - D
- D
Saturday - X Country - A,B,C - A,B,C
- Core Body - Technical Drills - Technical Drills
- D - 2 Set of 6 - Competition
- Core Body - D
- D
Sunday - Rest - Rest - A,B,C
- Technical Drills
- Competition
- D


COMBINED EVENTS

DAY A B C
Monday - A,B,C - A,B,C - A,B,C
- Fartlek - Technical (H)/HJ - Technical
- Plyometric - Speed - Speed
Tuesday - A,B - A,B - A,B
- Weights, Circuit - Weights - Circuit
- Core - Core
Wednesday - A,B - A,B - Technical
- Games - Games - Speed Endurance
Thursday - A,B,C - A,B,C - Active Rest
- Technical x 3 - Technical (PV)/LJ
- D - Throw - Discus
Friday - A,B - A,B,C - Technical
- Hills - Technical shot/jav - Speed
- D - Speed End (300/600)
Saturday - A,B - A,B - Competition day 1
- X Country - Technical (LJ)
Sunday - Competition day 2

TAKWIM 2010

BULAN TARIKH TEMPAT AKTIVITI TINDAKAN
JAN
16 \ 17 STADIUM TAR SUKMA TRIAL
PAROI


FEB 8 \ 13 SMK JELAI (F) SUKAN TAHUNAN SMK JELAI
12 \ 13 KUALA SUTERA - SUKAN
TERANGGANU TERANGGANU
19 \ 21 MSN BUKIT KEM - HURDLES / P.VAULT /
JALIL HAMMER
27 \ 28 MSN BUKIT RL OPEN UNDERDISTANCE
JALIL
MAC

20 \ 21 STADIUM SELANGOR OPEN
KELANA JAYA
27 \ 28 MSN BUKIT WP OPEN
JALIL
31 SMK JELAI F MERENTAS DESA MSSD TAPIN
APR 5 \ 8 SMK DATO' MOHD MSSD TAMPIN
TAHA
KARNIVAL PELAPIS 1
17 \ 18 STADIUM MELAKA OPEN
HANG JEBAT
24 \ 25 STADIUM TAR NS OPEN
PAROI
MEI


15 \ 16 IPOH PERAK OPEN
22 \ 23 KUANTAN PAHANG OPEN



JUN 14 \ 17 STADIUM SUKMA
HANG JEBAT


28 \ 1 JOHOR BAHARU MSSM
JUL





AUG 6 \ 8 STADIUM NASIONAL MAAU OPEN
BUKIT JALIL





SEP





OCT





NOV





DEC 14 \ 20 MSN BUKIT JALIL KEM BAKAT PELAPIS

Sekolah menengah Jelai (F) Gemas, Negeri Sembilan terletak kira-kira 50 km dari bandar Tampin dan 30 km dari pekan Gemas. Sekolah ini didirikan di tengah-tengah komplek Jelai Satu, Dua, Tiga dan Empat.Atas keperluan pendidikan Menengah yang mendesak di Gugusan Felda Jelai, ini maka terdirilah Sekolah Menengah Jelai (Felda) Gemas. Sekolah ini dibina pada tahun 1987 iaitu 20 hb April 1987dengan nama Sekolah Menengah Rendah Jelai (Felda) Gemas, Negeri Sembilan. Nama ini dipilih berdasarkan kedudukan sekolah ini yang terletak di tengah-tengah Gugusan Felda Jelai, Gemas Negeri Sembilan.Bermula pada tahun 2002 satu program latihan olahraga,berterusan & sistemetik telah di perkenalkan oleh En. Mohd Azam bin Abu Hashim. Anjakkan paradigma daripada kaedah latihan terdahulu telah membawa SMK Jelai ke persada olahraga peringkat kebangsaan.