Explain how the 'Type' component of the FITT principle should be applied when designing an anaerobic training program for a basketball player. Provide examples of specific training methods. (5 marks)
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- Court-based sprint drills develop basketball-specific anaerobic power through suicide runs, baseline-to-baseline sprints, and defensive slide patterns.
- These movements are effective because they replicate game demands of 5-15 second high-intensity bursts.
- This ensures direct transfer to match performance during fast breaks and defensive plays.
- Plyometric exercises build explosive power essential for rebounding and shot-blocking.
- Box jumps (40-60cm), depth jumps, and lateral bounds develop vertical and horizontal power.
- Medicine ball chest passes and overhead throws enhance upper body explosiveness which improves passing and shooting power.
- Resistance training using moderate loads for 3-8 repetitions develops strength for basketball movements.
- Squats and deadlifts build lower body power for jumping, while bench press and rows develop contact strength for post play.
- This type of training is necessary because basketball requires both explosive movements and physical contact.
- Circuit training combines basketball skills with anaerobic conditioning to create sport-specific fitness.
- Stations alternate between dribbling sprints, defensive slides, jump shots, and agility ladder work.
- 30 seconds maximum effort with 60-90 seconds recovery replicates game work-to-rest patterns.
- This training method is effective because it maintains skill development while building anaerobic fitness for basketball’s repeated high-intensity demands.
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Sample Answer
- Court-based sprint drills develop basketball-specific anaerobic power through suicide runs, baseline-to-baseline sprints, and defensive slide patterns.
- These movements are effective because they replicate game demands of 5-15 second high-intensity bursts.
- This ensures direct transfer to match performance during fast breaks and defensive plays.
- Plyometric exercises build explosive power essential for rebounding and shot-blocking.
- Box jumps (40-60cm), depth jumps, and lateral bounds develop vertical and horizontal power.
- Medicine ball chest passes and overhead throws enhance upper body explosiveness which improves passing and shooting power.
- Resistance training using moderate loads for 3-8 repetitions develops strength for basketball movements.
- Squats and deadlifts build lower body power for jumping, while bench press and rows develop contact strength for post play.
- This type of training is necessary because basketball requires both explosive movements and physical contact.
- Circuit training combines basketball skills with anaerobic conditioning to create sport-specific fitness.
- Stations alternate between dribbling sprints, defensive slides, jump shots, and agility ladder work.
- 30 seconds maximum effort with 60-90 seconds recovery replicates game work-to-rest patterns.
- This training method is effective because it maintains skill development while building anaerobic fitness for basketball’s repeated high-intensity demands.