Sepak Takraw training plans, built for your goal
Striking a rattan ball over a net using only feet, knees, chest and head demands a range of hip flexibility and airborne body control that almost no other sport trains, and a server has completely different needs to a spiker mid-bicycle-kick. SportBlox builds your sepak takraw training plan around your goal, current level and position.
Who it's for
Bicycle-kick power & technique
Acrobatic kicking drills and hip-flexor strength aimed at a cleaner, more powerful overhead strike.
Hip mobility & flexibility
Dedicated mobility work to reach the extreme hip ranges the sport's kicks require without injury.
Serving & net-play precision
Footwork and ball-control drills for consistent serving and controlled net exchanges.
A week of sepak takraw training
Example: a striker developing bicycle-kick power and hip mobility. Your own plan is built around your event, level and schedule.
How SportBlox personalises it
Your goal & event date
Sessions build toward the specific goal and date you set, with a taper if you're racing or competing.
Your skill level
Volume and intensity scale to where you actually are, from Inexperienced to Professional.
Your stated weaknesses
Tell SportBlox about things like bicycle-kick timing, hip flexibility, serve accuracy, reading the ball's spin and the plan weights sessions toward fixing them.
Your schedule
The plan fits the days and time you say you have — not an idealised training week.
Sepak Takraw training plan FAQ
How many sessions per week does it schedule?
Typically 4-5 sessions, balancing kicking technique with dedicated mobility and strength work.
Do I need a rattan ball and net to train?
Technique and net-exchange sessions assume access to a ball and net; mobility and strength work needs neither.
Is this suitable for beginners to the sport?
Yes, set skill level to Inexperienced and the plan builds basic kicks and mobility before advanced acrobatics.
Will it work around my club's training schedule?
Tell it your existing training sessions and matches and supplementary work is scheduled around them.
Why does the plan focus so much on hip mobility?
The overhead bicycle kick requires hip ranges most athletes don't naturally have, so building that mobility safely is treated as core training, not an afterthought.
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