Page 16 - PJOKKebugaranJasmani_XI

Gambar: Pelaksanaan vertical jump
(Sumber: https://encrypted-tbn0.gstatic.com/images?q=tbn:ANd9GcQTOgFfZ3Jdn6b-
oNggH4bewMj76fwAR6IKCg&usqp=CAU)

- C a r a m e m b e r i S k o r :
1 . S e l i s i h r a i h a n l o n c a t a n d i k u r a n g i r a i h a n s a a t b e r d i r i t e g a k ( t a n p a l o n c a t a n )
2 . K e t i g a s e l i s i h h a s i l t e s d i c a t a t ( 3 x k e s e m p a t a n l o n c a t )
3 . M a s u k k a n h a s i l s e l i s i h y a n g p a l i n g b e s a r
5 ) T e s L a r i J a r a k J a u h ( 1 2 0 0 m u n t u k p u t e r a & 1 0 0 0 m u n t u k p u t e r i )
- T u j u a n : m e n g u k u r d a y a t a h a n j a n t u n g p a r u , p e r e d a r a n d a r a h d a n p e r n a f a s a n
- P e r l e n g k a p a n : L i n t a s a n l a r i , S t o p w a t c h , B e n d e r a s t a r t , P e l u i t , T i a n g p a n c a n g , A l a t t u l i s & k e r t a s
- P e l a k s a n a a n :
1 . B e r d i r i l a h d i b e l a k a n g g a r i s s t a r t d a n b e r s i a p u n t u k l a r i s a a t a b a - a b a “ s i a p ”
2 . S a a t a b a - a b a “ Y a ” , b e r l a r i l a h m e n u j u g a r i s f i n i s s e j a u h 1 0 0 0 m ( u n t u k p u t e r i ) d a n 1 2 0 0 m ( u n t u k
p u t e r a )
- C a r a m e m b e r i S k o r :
1 . P e n g a m b i l a n w a k t u d i l a k u k a n m u l a i s a a t b e n d e r a s t a r t d i a n g k a t s a m p a i p e s e r t a t e p a t m e l i n t a s i
g a r i s f i n i s h
2 . H a s i l d i c a t a t d a l a m s a t u a n m e n i t d a n d e t i k , c o n t o h : h a s i l l a r i n y a a d a l a h 1 2 m e n i t 1 0 d e t i k m a k a

d i t u l i s 1 2 ’ 1 0 ”

15