IMPLEMENTASI PROGRAM LATIHAN CIRCUIT TRAINING UNTUK MENINGKATKAN DAYA TAHAN DAN DAYA LEDAK PADA ATLET PUTRI BOLA BASKET DI KLUB THE LION BASKETBALL

Implementation of a Circuit Training Program to Improve Endurance and Explosive Power in Female Athletes at The Lion Basketball Club

Penelitian ini dilatarbelakangi oleh pentingnya kondisi fisik dalam permainan bola basket, khususnya daya tahan (endurance) dan daya ledak (explosive power) yang berperan penting dalam menunjang performa atlet selama pertandingan. Permainan bola basket memiliki karakteristik permainan dengan intensitas tinggi yang menuntut atlet mampu melakukan sprint, lompatan, perubahan arah, rebound, serta transisi menyerang dan bertahan secara cepat dan berulang. Berdasarkan hasil observasi di Klub The Lion Basketball, kemampuan daya tahan dan daya ledak atlet masih belum optimal, sehingga memengaruhi performa permainan terutama pada saat pertandingan berlangsung dalam tempo cepat. Oleh karena itu, diperlukan metode latihan yang efektif dan terstruktur untuk meningkatkan kedua komponen biomotor tersebut, salah satunya melalui program latihan circuit training.

Penelitian ini bertujuan untuk mengetahui implementasi program latihan circuit training untuk meningkatkan daya tahan dan daya ledak pada atlet bola basket di Klub The Lion Basketball. Penelitian ini menggunakan pendekatan kuantitatif deskriptif dengan sampel sebanyak 16 atlet bola basket putri usia 14 tahun. Program latihan dilaksanakan selama 8 minggu dengan frekuensi latihan tiga kali dalam seminggu. Bentuk latihan dalam circuit training meliputi burpees, sprint half court, squat jump, baseline to baseline half court, single leg jump, dan suicide sprint dengan intensitas latihan yang meningkat secara bertahap sesuai prinsip progressive overload.

Instrumen penelitian yang digunakan untuk mengukur daya tahan adalah bleep test, sedangkan daya ledak diukur menggunakan vertical jump test. Pengambilan data dilakukan melalui pretest dan posttest sebelum dan sesudah program latihan diberikan. Program latihan disusun secara sistematis dengan memperhatikan prinsip latihan, pengaturan intensitas, repetisi, interval istirahat, serta karakteristik fisik atlet bola basket.

Hasil penelitian diharapkan menunjukkan bahwa implementasi program latihan circuit training mampu meningkatkan daya tahan dan daya ledak atlet bola basket secara signifikan. Peningkatan tersebut diharapkan dapat menunjang performa atlet dalam pertandingan, baik dalam mempertahankan intensitas permainan maupun melakukan gerakan eksplosif secara optimal. Selain itu, penelitian ini diharapkan dapat menjadi referensi bagi pelatih dan praktisi olahraga dalam menyusun program latihan fisik yang efektif, sistematis, dan sesuai dengan kebutuhan cabang olahraga bola basket.

Kata Kunci: circuit training, daya tahan, daya ledak, bola basket.

This study was motivated by the importance of physical condition in basketball, particularly endurance and explosive power, which play a significant role in supporting athletes’ performance during games. Basketball is characterized by high-intensity movements that require athletes to perform sprints, jumps, directional changes, rebounds, and rapid offensive and defensive transitions repeatedly throughout the game. Based on observations conducted at The Lion Basketball Club, the athletes’ endurance and explosive power were found to be not yet optimal, which affected their performance, especially during high-tempo matches. Therefore, an effective and structured training method is needed to improve these biomotor components, one of which is through a circuit training program.

This study aimed to determine the implementation of a circuit training program in improving endurance and explosive power among basketball athletes at The Lion Basketball Club. The study employed a descriptive quantitative approach involving 16 female basketball athletes aged 14 years as the research sample. The training program was conducted for 8 weeks with a frequency of trhee training sessions per week. The circuit training program consisted of several exercises, including burpees, sprint half court, squat jump, baseline to baseline half court, single leg jump, and suicide sprint, with gradually increasing intensity based on the principle of progressive overload.

The research instruments used to measure endurance were the bleep test, while explosive power was measured using the vertical jump test. Data collection was carried out through pretest and posttest measurements before and after the implementation of the training program. The training program was systematically designed by considering training principles, intensity regulation, repetitions, rest intervals, and the physical characteristics of basketball athletes.

The expected results of this study indicate that the implementation of the circuit training program can significantly improve the endurance and explosive power of basketball athletes. These improvements are expected to support athletes’ performance during games, both in maintaining game intensity and in performing explosive movements optimally. In addition, this study is expected to serve as a reference for coaches and sports practitioners in designing effective, systematic, and basketball-specific physical training programs.

Keywords: circuit training, endurance, explosive power, basketball.