HOPE: PPT 3 → You can estimate your maximum heart rate

Lesson 1: Application of the FITT Principle in based on your age. To estimate your
Sports Training maximum age-related heart rate, subtract
your age from 220. For example, for a 50-
FITT (Frequency, Intensity, Time, and Type) year-old person, the estimated maximum
Principle age-related heart rate would be calculated
• The FITT principle is used to create a training as 220 – 50 years = 170 beats per minute
program that is tailored to the individual's (bpm).
goals and fitness level.
• The FITT principle can be used to create a Target Heart Rate Zone Calculator
safe and effective training program for
anyone, regardless of their fitness level.
• The workload is the amount of stress that you
put on your body during training.
• It is important to gradually increase the
workload over time to prevent injury.

Technical and Tactical Skills in Playing Sports

→ Technical skills are the basics of playing
the game (e.g., basketball-dribble, shoot,
pass) while Tactical skills are the strategies
to take advantage during the game.

→ Tactical Skills – Is the decision and actions

of players in the contest to gain an
advantage over the opposing team or
players.
→ Technical Skills – Are specialized
knowledge and expertise required to
perform specific tasks and use specific
tools and programs in real world situation.

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Volleyball Technical Skills
→ Serve
- Firstly, the serve is the first shot to start the
game and score a point. A good serve will
score you a point or put the opposition (the
other team) at a disadvantage position.
There are 2 types of serving shots
1. Floater - is a shot by tossing and hitting the
ball with your palm through the center of the
ball.
2. Topspin - is a shot when you toss and hit the
ball with your palm with contact just below the
center of the ball making it spin.
→ Passing
- Passing involves a sequence of 3 shots in
between your team without someone in the
team doing 2 consecutive shots. It is a tactic
to set up for a strike attack.
→ Dig
- The dig is usually performed to keep the ball
up and is the first shot when the attacking
team hits it over. It involves having your hands
together and arms straight and hitting the ball.
→ Setting
- It is an overhand or overhead shot. The shot is
controlling the ball hitting it straight-up above
and relatively close to the net. It involves
using your thumb, index, and middle finger of
both hands to toss the ball up.
→ Spike
- Lastly the final shot of the 3 is to attack the
opposition. Once the setting shot is in the air a
player from the team would perform the spike
shot.
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Volleyball Tactical Skills
- Mastery of the technical skills of volleyball
is important, but you must also learn the
tactics of the game. Tactical skills are
defined as “the decisions and actions of
players in the contest to gain an advantage
over the opposing team or players”.
→ Serve
- Don’t just serve the ball to just get it over
the net. Serve the ball to score the point or
dominate the start of the point.
→ Spike
- A spike is a lethal fast shot in a downwards
motion that would score you most of your
points and if it doesn’t score you a point it
still scrambles your opponent and puts
pressure on them.
→ Setting shot
- The set shot is great for controlling the ball
and setting up for an attack. It’s a great
tactic for your team to set up and score
points.
→ Communication
- Communication is a huge tactic in all codes
of sport. Communication plays an important
role in sports.
Volleyball Defensive Tactics
→ Blocking
- A well timed and effective block will diffuse
an attack. Players near the net when
defending will jump up with their arms out
and attempt to block the shot coming over
the net. This is a defensive tactic that
blocks a spike.
→ Diving, rolling and sliding
- Clearly instead of just letting the ball hit the
ground (your side of the court) and let the
other team score the point be brave and
dive, slide or roll instead while reaching for
the ball (dig or receive).
Basketball Technical Skills
→ Passing and Receiving
- The technical skills that make up the
fundamentals of ball handling are crucial in
playing any type of basketball. Effective
passing requires that a player understand how
to move their feet in a fluid manner while also
having the ability to generate topspin and
turnovers. Receiving the ball well requires that
a player possess good hands and a solid
handle, but also be able to stop on a dime and
change directions with authority.
→ Dribbling
- Dribbling is one of the technical and tactical
skills of basketball yet so many players fail to
master this important skill. Many youth
coaches focus on fundamentals to improve
their players’ dribbling skills specifically
because they believe it is one of the key
distinctions between less experienced and
more experienced players.
→ Rebounding
- The ability to rebound is one of the many skills
required in basketball. Along with assists and
steals, rebounding is often considered to be
one of the most important duties in basketball,
as it can have a major impact on whether a
defensive or offensive team will emerge
victoriously.
→ Shooting
- Refers to a number of basketball skills that
involve taking a shot at the basket. Shooting
is among the most basic of basketball skills,
yet it is also one of the most fundamental.
While there are several types of shooting
techniques that can be employed, shooting is
one of the technical and tactical skills of
basketball that should be focused on.
→ Shot Blocking
- A good shot blocker will use his height and
reach effectively, start his feet and then use
his hand-eye coordination to keep his arm in
the air after his shot is made.
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Basketball Tactical Skills
→ Spacing
- While there are many technical and tactical
skills of basketball, it is spacing that really
makes up the foundation. The amount of
spacing on the court has a huge effect on
defense, offense, and even rebounding in
basketball.
→ Cutting through the lane
- Cutting through the lane is the most direct
route by which a basketball player can
move toward that basket. Cutting in this
fashion allows players to finish with a lay-
up, take their defender off-balance, or pass
quickly to players on the wings.
→ Setting ball screens
- Setting good ball screens is made up of five
parts: footwork, contact, angle, balance,
and finishing the play. Each section
focuses on an element of setting a screen
that if overlooked adds up to give your
opponent the opportunity to defend the play
effectively.
→ Help defense
- Defense wins championships. As cliche as
it sounds, it is true. No offensive team can
be successful without a strong defense.
From the game of basketball, we have seen
how some players become successful
while others don’t. One of these reasons is
because they put the work on their defense
more than they do on their offense. So, as
a player, it is essential to contribute to the
defense of the game.
→ Achieve Overall Mastery
- The technical and tactical skills of
basketball are the necessary elements an
athlete must acquire in order to maintain
beyond-the-arc shots, perfect ball handling,
better rebounding, better blocking, accurate
passing, better shooting, swift-running
patterns, and quick thinking.