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)
--- 12 WORK AREA LINES (style=lined) ---
Show Answers Only
Sample Answer
- Type must be sport-specific, mimicking the intermittent high-intensity demands of basketball which typically involves repeated bursts of 8-15 seconds of intense activity
- Anaerobic interval training should focus on court movements like sprinting, jumping, and directional changes:
- Court suicides (baseline to foul line and back, baseline to half court and back, etc.)
- Defensive slide drills with rapid direction changes (zigzag patterns)
- Full-court dribbling sprints with quick stops and starts
- Plyometric training develops explosive power for rebounding and defensive moves
- Box jumps (40-60cm height) for vertical power development
- Depth jumps followed by vertical reach to simulate rebounding situations
- Lateral bound jumps to develop multi-directional explosive power needed for defensive slides
- Resistance training targeting major muscle groups used in basketball:
- Lower body strength exercises (squats, lunges) for jumping power
- Core training (medicine ball rotational throws) for stability during quick movements
- Upper body training (chest press, rows) for passing and defending actions
- Circuit training combining basketball-specific skills with high-intens:ity intervals:
- Stations including shooting drills, defensive slides, rebounding, and sprint work
- Work-to-rest ratios of 1:2 or 1:3 to simulate game conditions
- 30-second maximum effort stations with 60-90 seconds recovery
- Training types should vary throughout the season:
- Pre-season focus on general anaerobic capacity and strength development
- In-season focus on basketball-specific power and speed maintenance
- Training methods should progress from general to specific as competition approaches
Show Worked Solution
Sample Answer
- Type must be sport-specific, mimicking the intermittent high-intensity demands of basketball which typically involves repeated bursts of 8-15 seconds of intense activity
- Anaerobic interval training should focus on court movements like sprinting, jumping, and directional changes:
- Court suicides (baseline to foul line and back, baseline to half court and back, etc.)
- Defensive slide drills with rapid direction changes (zigzag patterns)
- Full-court dribbling sprints with quick stops and starts
- Plyometric training develops explosive power for rebounding and defensive moves
- Box jumps (40-60cm height) for vertical power development
- Depth jumps followed by vertical reach to simulate rebounding situations
- Lateral bound jumps to develop multi-directional explosive power needed for defensive slides
- Resistance training targeting major muscle groups used in basketball:
- Lower body strength exercises (squats, lunges) for jumping power
- Core training (medicine ball rotational throws) for stability during quick movements
- Upper body training (chest press, rows) for passing and defending actions
- Circuit training combining basketball-specific skills with high-intens:ity intervals:
- Stations including shooting drills, defensive slides, rebounding, and sprint work
- Work-to-rest ratios of 1:2 or 1:3 to simulate game conditions
- 30-second maximum effort stations with 60-90 seconds recovery
- Training types should vary throughout the season:
- Pre-season focus on general anaerobic capacity and strength development
- In-season focus on basketball-specific power and speed maintenance
- Training methods should progress from general to specific as competition approaches