Describe how Sprint Interval Training (SIT) could be used in a netball training program. (4 marks)
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Sample Answer
Definition and Relevance:
- SIT involves very high intensity work periods (>95% effort) with complete rest intervals
- Targets anaerobic power development
- Particularly relevant to netball’s repeated explosive movements with recovery periods
Example Session:
- 6 x 30 second court sprints at maximal effort
- Incorporate game-specific movements:
- Changes of direction
- Acceleration/deceleration
- Defensive slides
Benefits for Netball
- Develops repeat sprint ability for attack/defence transitions
- Ensures maximal intensity each effort
- Improves power and speed performance
Progressive Overload
- Start with 6 repetitions, build to 10
- Begin with 3-minute rest, reduce to 2 minutes
- Progress from 30 to 45 seconds work duration
- Adjust based on fitness improvements across the season
Show Worked Solution
Sample Answer
Definition and Relevance:
- SIT involves very high intensity work periods (>95% effort) with complete rest intervals
- Targets anaerobic power development
- Particularly relevant to netball’s repeated explosive movements with recovery periods
Example Session:
- 6 x 30 second court sprints at maximal effort
- Incorporate game-specific movements:
-
- Changes of direction
- Acceleration/deceleration
- Defensive slides
Benefits for Netball
- Develops repeat sprint ability for attack/defence transitions
- Ensures maximal intensity each effort
- Improves power and speed performance
Progressive Overload
- Start with 6 repetitions, build to 10
- Begin with 3-minute rest, reduce to 2 minutes
- Progress from 30 to 45 seconds work duration
- Adjust based on fitness improvements across the season