Describe how aerobic and anaerobic training methods can be combined effectively in a basketball training session. (6 marks)
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Sample Answer
Warm-up
- Begins with continuous aerobic activity for 10 minutes at 60-65% max HR.
- Uses structured court drills including dribbling, passing and shooting.
- Gradually increases intensity to prepare cardiovascular and muscular systems.
Main session
- Alternates between different intensity levels to combine training methods effectively.
- Example: 4 x 5 minute periods switching between full-court weave drills at aerobic intensity (70-75% max HR) and defensive sliding at anaerobic intensity (85-90% max HR).
- This pattern mimics game demands of continuous movement with explosive bursts.
Small-sided games (3v3)
- Integrate both energy systems through 4 x 4 minute competitive games.
- Include 1-minute active recovery walking between games.
High intensity naturally occurs through competition and quick transitions. - Develops decision-making while training both energy systems simultaneously.
Final round
- Focuses on anaerobic power through sprint/dribble combinations.
- Perform 6 x 20 second full-court efforts at maximum intensity.
- Allow 40 seconds passive recovery between efforts.
Cool-down
- Returns to aerobic intensity (60% max HR) with free-throw shooting drills.
- Continue for 5-10 minutes to remove waste products and aid recovery.
Show Worked Solution
Sample Answer
Warm-up
- Begins with continuous aerobic activity for 10 minutes at 60-65% max HR.
- Uses structured court drills including dribbling, passing and shooting.
- Gradually increases intensity to prepare cardiovascular and muscular systems.
Main session
- Alternates between different intensity levels to combine training methods effectively.
- Example: 4 x 5 minute periods switching between full-court weave drills at aerobic intensity (70-75% max HR) and defensive sliding at anaerobic intensity (85-90% max HR).
- This pattern mimics game demands of continuous movement with explosive bursts.
Small-sided games (3v3)
- Integrate both energy systems through 4 x 4 minute competitive games.
- Include 1-minute active recovery walking between games.
High intensity naturally occurs through competition and quick transitions. - Develops decision-making while training both energy systems simultaneously.
Final round
- Focuses on anaerobic power through sprint/dribble combinations.
- Perform 6 x 20 second full-court efforts at maximum intensity.
- Allow 40 seconds passive recovery between efforts.
Cool-down
- Returns to aerobic intensity (60% max HR) with free-throw shooting drills.
- Continue for 5-10 minutes to remove waste products and aid recovery.