Describe how Sprint Interval Training (SIT) could be used in a netball training program. (4 marks)
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Sample Answer
- SIT involves very high intensity work periods (>95% effort) with complete rest intervals, targeting anaerobic power development.
- This training method is particularly relevant to netball which requires repeated explosive movements interspersed with recovery periods.
- Example netball session: 6 x 30 second court sprints incorporating game-specific movements such as changes of direction, acceleration/deceleration and defensive slides. Each sprint should be performed at maximal effort to develop power and speed.
- Allowing 2-3 minutes complete rest between efforts enables ATP-PCr system recovery. This ensures each subsequent effort can be performed at maximal intensity, optimising training adaptations for power and speed development.
- Develops repeat sprint ability needed for transitioning between attack/defense.
- The program should follow progressive overload principles by gradually increasing repetitions (from 6 to 10), reducing rest periods (from 3 to 2 minutes), or increasing work duration (30 to 45 seconds) as players’ fitness improves across the season.
Show Worked Solution
Sample Answer
- SIT involves very high intensity work periods (>95% effort) with complete rest intervals, targeting anaerobic power development.
- This training method is particularly relevant to netball which requires repeated explosive movements interspersed with recovery periods.
- Example netball session: 6 x 30 second court sprints incorporating game-specific movements such as changes of direction, acceleration/deceleration and defensive slides. Each sprint should be performed at maximal effort to develop power and speed.
- Allowing 2-3 minutes complete rest between efforts enables ATP-PCr system recovery. This ensures each subsequent effort can be performed at maximal intensity, optimising training adaptations for power and speed development.
- Develops repeat sprint ability needed for transitioning between attack/defense.
- The program should follow progressive overload principles by gradually increasing repetitions (from 6 to 10), reducing rest periods (from 3 to 2 minutes), or increasing work duration (30 to 45 seconds) as players’ fitness improves across the season.