PLYOMETRIC EXERCISES FITT – FREQUENCY INTENSITY TIME AND TYPE
PLYOMETRICS
 A type of exercise training that uses speed and
force of different movements to build muscle
power.
 Plyometrics training can improve your physical
performance and ability to do different
activities.
Plyometrics can include different types of exercises,
like:
 pushups
 throwing
 running
 jumping
 kicking
Athletes often use plyometrics as part of their training,
but anyone can do these workouts.
People who are in physical rehab after an accident or
injury use plyometrics to get back into good shape and
physical function.
THE BENEFITS OF PLYOMETRICS
 increased vertical jump height
 increased long jump distance
 Increased strength
 improved running speed, agility, and quickness
 injury reduction
 improved throwing, hitting, striking velocity
PLYOMETRIC LADDER DRILLS
 Ladder drills help develop speed, agility and
quickness which are three valuable assets with
sports like soccer, football and basketball.
 Plyometric exercises involve fast bursts of effort
that, when done on a regular basis, it improves
your power output.
FITT
 FITT is acronym that stands for Frequency,
Intensity, Time, and Type.
 These principle helps you create a workout plan
that will be more effective in reaching your
fitness goals.
 Regardless of the experience level, FITT helps
ensure that the body reaps the full benefits of
regular workouts. By the same token, it protects
the body from eventual exercise burnout.
 It is a flexible exercise framework that can help
bring structure to your fitness routine. By
altering one of the four variables, you can tailor
your workout to overcome challenges and meet
specific fitness goals.
FREQUENCY
 How often you will exercise/workout.
 Example: once a week, twice a week, five times
a week.
 It refers to the number of times per week you
engage in physical activity or exercise. 
INTENSITY
 The difficulty or exertion level of your physical
activity or exercise. 
 How hard you work during exercise.
 3 Levels of Exercise Intensity
1. Low
2. Moderate
3. Vigorous
TIME
 How long you exercise during each session.
 The duration of a single workout, usually
measured in minutes or hours. 
TYPE
 The particular type of physical activity or
exercise. 
 What kind of exercise you do.
- Endurance
- Strength
 - Balance
- Flexibility
- Aerobic/Anaerobic
- Plyometric Exercise
PRINCIPLES OF TRAINING
 In order to get the most out of your training,
avoid injuries and be in top shape, you must
follow some basic simple training which are...
OVERLOAD
 in order to progress and improve our fitness, we
have to put our bodies under additional stress
 applying this training principles will cause long-
term adaptations, enabling our bodies to work
more efficiently to cope with this higher level of
performance
 A principle of exercise that states that the only
way to improve fitness is to increase over time.  
PROGRESSION
 states that an exercise need to gradually
increase the workload that you put your body
through
 it is essential to combine training and rest whilst
at the same time increasing the stress that the
body is put through
 A principle of exercise that states that a person
should start slowly and increase gradually.
SPECIFICITY
 this principle relates to the type of training that
you do
 it should be specific to the skill/attribute that
you want to develop
 A principle of exercise that states that specific
kinds of exercises must be done to develop
specific aspects of the body and specific aspects
of fitness.  AEROBIC EXERCISE
 Example: For today’s training Coach Chot
decided to focus on his players shooting skills. 
REVERSIBILITY
 fitness will be lost if the training load is reduced
(meaning overload is not achieved) or if a
person tops training, for example if they are
injured
 This principle states that if you don’t maintain a
regular exercise program, your state of physical
fitness will regress. 
 Example: James rested for more than a week
because of his injury. Because of the long
duration of His inactivity, which caused him to
regress on his improvement.
VARIENCE/VARIETY
 try to vary your training, to keep you interested
and to give your body a different challenge;
remember a change is as good as a rest
 if every training session is the same, a person
can lose motivation and enthusiasm for training
It helps to keep you excited and engaged about
your exercise regime. It allows recovery and
reduces the risk of injury. 
 Different types of training are provided for you
to keep yourself interested and to give your
body a different challenge and at the same time
improving the other components of fitness. 
Aerobic exercise
 are endurance-type exercises that increase a
person's heart rate and breathing rate over
relatively long durations.
 ‌ erobic exercises are endurance-type exercises
A
in which a person's muscles move in a rhythmic
and coordinated manner for a sustained period.
  ‌ eople refer to these exercises as aerobic
P
because they require oxygen to generate
energy.
 ‌Aerobic exercises increase a person's heart rate
and breathing rate to supply more oxygen to
the body's muscles.

EXAMPLES OF AEROBIC EXERCISES

 ‌ unning
R
 ‌Swimming
 ‌Playing Basketball
 ‌Cycling
 ‌Playing Soccer
 ‌Jumping/Skipping Rope
 ‌Hiking
 ‌Combative Sports

For managing symptoms of depression, some research

suggests that elevated levels of aerobic activity may be
associated with greater reductions in depressive
symptoms.

ANAEROBIC EXERCISE

 ‌ naerobic exercise is a type of exercise that

A
breaks down glucose in the body without using
oxygen; anaerobic means "less oxygen".
 ‌In practical terms, this means that anaerobic
exercise is more intense, but shorter in duration
than aerobic exercise.

EXAMPLES OF ANAEROBIC EXERCISES

 ‌ eightlifting exercises
W
 ‌Dumbbell press/curl, Bench Press, Leg Press,
Lap pulldown
 ‌Push Up
 ‌Sit up
 ‌Pull up
 ‌Plank
 ‌Resistance Band Exercises