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
- Effectively incorporates continuous aerobic activity (10 minutes at 60-65% max HR) through structured court drills including dribbling and shooting to prepare cardiovascular system.
Main session
- Successfully combines training methods through ‘wave’ loading pattern.
- Example: 4 x 5 minute periods alternating between aerobic intensity full-court weave drills (70-75% max HR) and anaerobic intensity defensive sliding exercises (85-90% max HR).
Small-sided games (3v3)
- Effectively integrate both energy systems through 4 x 4 minute games with 1-minute active recovery, maintaining high intensity while developing sport-specific skills.
Final round
- Includes anaerobic power development through 6 x 20 second full-court sprint/dribble combinations with 40 seconds recovery.
Cool-down
- Appropriately returns to aerobic intensity (60% max HR) through structured shooting drills for 5-10 minutes.
Show Worked Solution
Sample Answer
Warm-up
- Incorporates continuous aerobic activity (10 minutes at 60-65% max HR) through structured court drills including dribbling and shooting to prepare cardiovascular system.
Main session
- Combines training methods through ‘wave’ loading pattern.
- Example: 4 x 5 minute periods alternating between aerobic intensity full-court weave drills (70-75% max HR) and anaerobic intensity defensive sliding exercises (85-90% max HR).
Small-sided games (3 v 3)
- Integrate both energy systems through 4 x 4 minute games with 1-minute active recovery, maintaining high intensity while developing sport-specific skills.
Final round
- Includes anaerobic power development through 6 x 20 second full-court sprint/dribble combinations with 40 seconds recovery.
Cool-down
- Appropriately returns to aerobic intensity (60% max HR) through structured shooting drills for 5-10 minutes.