Sepak Takraw Training Method: Improving Skills and Playing Techniques
Sepak Takraw Training Method: Improving Skills and Playing Techniques
Blog Article
Sepak takraw is a sport that combines elements of soccer and volleyball, played with a round ball made of woven rattan or plastic. This sport is played by two teams, each consisting of three players, who try to send the ball into the opponent's field using their feet, head, knees, or chest, without using their hands. Sepak takraw requires skill, agility, strength, and good teamwork.
If you want to learn or improve your skills in sepak takraw, here are some exercises that can help you master the basic techniques and become a better player.
1. Warm-up and Stretching
Before starting sepak takraw training, it is very important to warm up so that the body is ready to perform fast and intense movements.
Example of Warm-up:
Jog lightly for 5-10 minutes to increase body temperature.
Dynamic stretching: Stretching the lower and upper body such as the ankles, hips, and back. This stretch will help reduce the risk of injury.
Joint rotation: Perform rotation movements on the wrists, ankles, and hips to increase flexibility.
2. Ball Control Exercises (Ball Control)
One of the important skills in sepak takraw is the ability to control the ball with your feet, chest, or head. For that, you need to practice ball control regularly.
Ball Control Exercises:
Foot Ball Control: Stand with your feet shoulder-width apart and try to control the ball using the inside, outside, or back of your feet. Try to dribble the ball in place without letting it fall.
Chest Ball Control: Try to hold the ball using your chest. This exercise teaches you to keep the ball stable and direct it well.
Head Ball Control: This exercise is done by holding the ball using your head. Try to tap the ball using your head and keep the ball in the air.
3. Passing Exercises (Hitting the Ball to Teammates)
Passing is an important skill in sepak takraw that is used to send the ball to your teammates so they can attack the opponent. In passing exercises, focus on the accuracy and power of the pass.
Passing Drills:
Side Pass: This drill teaches you to pass the ball to a teammate using the outside of your foot. Stand in the correct position and use the outside of your foot to kick the ball in the desired direction.
Passing Using the Inside of Your Foot: Try to pass the ball using the inside of your foot, with the aim of giving the ball more precisely and in a more directed manner.
Jumping Pass: This drill can be done by practicing passing after jumping, to imitate the game situation on the field which often involves jumping and fast passing movements.
4. Attacking Drills (Smash)
Attacks in sepak takraw are often done with hard hits or smashes to knock the ball into the opponent's court. Smashing drills are important for developing speed and power when attacking.
Smash Drills:
Smashing Drills on the Spot: Stand in the correct position, then practice smashing using your feet by lifting the ball up. This drill will help you improve your technique and power in doing smashes.
Smash After Jump: This drill will help you develop your ability to jump and kick the ball powerfully and accurately. Practice controlling the ball with hard hits after jumping. Different Direction Smash: This drill is done by trying to direct the smash to different corners of the opponent's court. You can practice hitting the ball to the left, right, or behind the opponent.
5. Reception Drill
The ability to receive the ball well is an important skill in sepak takraw. In this drill, focus on speed and accuracy in receiving the ball from the opponent. Kakek Merah
Reception Drill:
Receiving the Ball with the Feet: Stand in a position ready to receive the ball from the opponent and try to receive the ball using the outside or inside of your foot.
Receiving the Ball with the Chest: This drill helps you control the ball using your chest and keep the ball stable.
Receiving the Ball Through Opponent's Smash: You also need to practice receiving the ball that comes hard from the opponent's smash. This drill is important so that you can respond quickly when playing.
6. Service Drill
Serving is the first hit in a sepak takraw game and greatly determines the rhythm of the game. Service drills will help you master strong and accurate service techniques.
Service Drills:
Overhead Serve: Stand behind the service line and try to serve the ball with an overhand stroke (using the inside or outside of the foot), directing the ball hard and precisely to the opponent's court.
Underhand Serve: Practice
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