Meningkatkan kapasitas anaerob atlet bola basket menggunakan 3x3 small-sided game Improving anaerobic capacity of basketball athletes using 3x3 small- sided game

This research aims to improve the anaerobic capacity and self-esteem of Canton Basketball Club athletes using 3x3 game. This study employs Kemmis and Taggart research model and was conducted in Palembang, Indonesia on March 2018. In this study, fifteen male athletes have volunteered for sixteen training meetings divided into two cycles and have performed 3x3 game with some modifications in each meeting. The Running-based Anaerobic Sprint Test (RAST) Jurnal SPORTIF: Jurnal Penelitian Pembelajaran, 6 (1) 2020 | 80-91 ISSN : 2477-3379 (Online) ISSN : 2548-7833 (Print) 81 https://doi.org/10.29407/js_unpgri.v6i1.13651 6 (1) 2020 | 80-91 and interview are applied to examine the improvement of anaerobic capacity and self-esteem of athletes who perform 3x3 games before and after each cycle. A significant difference of fatigue index is observed. In pretest, the average is 5,35 W/s with a minimum value of 3,83 W/s and maximum value of 6,77 W/s, while in post cycle II is 3,60 W/s with minimum and maximum value of 2,07 W/s and 5,39 W/s respectively. The result of this study reveals that the improvement of anaerobic capacity is various depend on the used modifications. Furthermore, 3x3 game is advantageous to improve anaerobic capacity. Hence, it is suggested that the upcoming studies explore the athletes’ mood and different type of smallsided games as well as its modifications for the improvement of athletes’ performance.


INTRODUCTION
Basketball is an intermittent, anaerobic-dominant, team sport that is played by athletes across a range of levels (Leicht, Gómez, & Woods, 2017;Scanlan, Dascombe, Reaburn, & Dalbo, 2012). It is known that the anaerobic contribution in basketball is important for tactical moves (i.e., defensive/offensive transitions) and technical actions such as shooting, jumping, blocking, passing, lay-ups and other technical movements (Araujo, Gobatto, Papoti, Camargo, & Gobatto, 2014;Castagna et al., 2010;Delextrat & Cohen, 2008;Hoffman, Epstein, Einbinder, & Weinstein, 1999). Anaerobic capacity is defined as the maximum amount of adenosine triphosphate that can be resynthesized via anaerobic metabolism during maximal exercise (Minahan, Chia, & Inbar, 2007;Pavlović, Idrizović, & Pupiš, 2015). Improving athletes' physical qualities, especially anaerobic capacity, is important so that they are able to reach the status of elite basketball athletes. However, the excitement of playing the game is hardly found in the physical training which leads the laziness of athletes to join the practices either individually or in a group. While exercise can improve mood (Bonet, Parrado, & Capdevila, 2017), increased training load may cause mood disturbances (Halson, Lancaster, Jeukendrup, & Gleeson, 2003;Kellmann, 2010;Maria et al., 2016;Morgan, Brown, Raglin, O'Connor, & Ellickson, 1987). However, participation in competitive sports such as basketball may also impact psychological measures, such as mood and performance anxiety, which in turn may affect aspects like enjoyment, continued participation, self-efficacy, and so on (Hoover et al., 2017).
A study reveals that 3x3 basketball game with high speed inertial movements within limited distance creating a relatively high physiological response (Montgomery & Maloney, 2018b). Furthermore, another study shows that, most notably, general fitness and development of aerobic and anaerobic capacities are lacking at this point in the 3x3 athletes (Montgomery & Maloney, 2018a). Considering that 3x3 game in basketball is relatively new, the available information is still rare. To the best of our knowledge, only a few studies have investigated the physical and physiological demands of 3x3 basketball (Koh, Wang, & Mallett, 2011, Montgomery & Maloney, 2018c, 2018b.
In this study, 3x3 game is applied as a small-sided practice. As a popular urban team sport, 3x3 game rules are simple designed to be fast, spectacular and exciting. Applying this game as a small-sided practice is expected to improve the athletes' anaerobic capacity as well increase their interest in physical training.
Small-sided games are usually used by coaches to develop technical-tactical skills (Gracia, García, Cañadas, & Ibáñez, 2014;Jones & Drust, 2007;Reilly, 2005), but some initial studies show that small-sided games can be used to improve physical performance. Hoffmann, Reed, Leiting, Chiang, & Stone (2014) suggest that with proper planning and implementation, sport coaches can enhance their athletes' performance through small sided games and Marcelino et al., (2016) show that a reduced number of athletes in the same court area induced higher cardiovascular and perceptual responses. Small-sided games push athletes to work harder, compete at game speed and learn to succeed against competition (Willett, 2003). Thus, the small-sided game can be implemented as a training practice to improve anaerobic capacity of basketball athletes.
The small-sided 3x3 game rules are employed in this study to raise the training intensity. The implemented rules increase intensity and

Research Design
This study is designed to improve anaerobic capacity and selfesteem of Canton Basketball Club athletes using 3x3 game. This study employs Kemmis and Taggart research model which consists of four stages: 1) planning, 2) action, 3) observation and 4) reflection. This study is conducted in sixteen training meetings divided into two cycles and 3x3 game is performed with some modifications in each meeting. The subjects are divided into teams of three athletes with equal technical level. RAST is applied to examine the improvement of athletes' anaerobic capacity using 3on3 game before and after each cycle.

Research Sample
Fifteen male basketball athletes (between 18 -27 years old) volunteer in this study. They are amateur athletes of Canton Basketball Club which play in division 1 Palembang basketball league. This study has been conducted before 2018 season. To be subjects of the research, the player should be the member of the assessed basketball team and meet the requirement of following criteria: 1) the athletes are required to participate fully in all 3x3 game, 2) they have to fully contribute in RAST (pre and post-test) and interview. Prior to the study, they are informed on 3x3 game rules and they practice the game to get accustomed. The research procedures are approved by State University of Jakarta.
3x3 Game 3x3 game is arranged in twelve minutes and performed under rules which has no stoppage in each field goal made. The modifications such as less or no dribbling, no lay-up (the athletes are only allowed jumping to shoot), less shot clock (12 second of shot clock is reduced to 8 second of shot clock), are organized to renew the game and increase the intensity. In the last meeting of each cycle, a real 3x3 game is played for fifteen minutes per game without rules modification. The winning team is awarded by a trophy. Free throw is forbidden to be performed in the game except in the end of cycle to increase the game intensity.

Research Instruments and Procedure
The Running-based Anaerobic Sprint Test (RAST) is performed before and after each cycle. RAST is developed at University of Wolverhampton (United Kingdom) to test the athlete's anaerobic performance (Mackenzie, 2005). Prior to the commencement of the test, the athletes will be weighed and do ten-minutes-warming up with three to five minutes recovery. The athletes complete six sprints over 35 meters at maximum pace with a ten seconds recovery between each sprint. These procedure is reliable and valid, and can be used to measure running anaerobic power and predict short-distance performances (Pavlović et al., 2015). RAST has also been validated as an evaluation protocol for sports that use locomotion.
Interviews are taken after each cycle to identify the athletes' sentiment and the athletes' standards of the stimulating game. RAST result and the interview become the material to reflect whether the game is performed well or not as well as to identify whether the intensity and modifications should be increased or changed. The reflection results are used to plan the strategy for the next cycle.

Data Analysis
RAST is applied to examine the improvement of athletes using 3x3 game before and after each cycle. Meanwhile, the interview is applied to scrutinize the improvement of athletes' self-esteem after each meeting.
Interviews are taken after each cycle to identify the athletes' sentiment and the athletes' standards of the stimulating game. RAST result and the interview become the material to reflect whether the game is

Figure1. Athletes' fatigue index
The fatigue index at post cycle I and II is significantly declined from the pre-test (p>0,00), though the improvements are varies because of the modifications of 3x3 games in each cycle. Furthermore, the interviews in the end each cycle show athletes' self-esteem is high and they are genuinely satisfied with 3x3 game.

DISCUSSION
The general objectives of this study are to improve anaerobic capacity and to increase physical training interest of Canton Basketball Club athletes using 3x3 game. The results show impressive improvements in athletes' anaerobic capacity, self-esteem and interest toward physical trainings. Furthermore, the main finding is that 3x3 game improves athlete's anaerobic capacity significantly though the improvements are varies. This is because of the game characteristics; in this case, the training is carried out with high intensity. Such activities will break down glucose into energy without using oxygen. The body will produce more energy and use energy sources stored in the muscles, physical activity of very short duration, fuelled by the energy sources within the contracting muscles and independent of the use of inhaled oxygen as an energy source (Patel et al., 2017).
The modifications used in the first cycle, such as three pass finishing and inside shooting, tend to provide greater opportunities for people with big built body or post athletes to reduce the fatigue index. As for the smaller athletes, the anaerobic capacity is not impressively developed because the bigger athletes hold the ball mostly.
Reflecting such finding, the higher intensive modifications is arranged in the second cycle to create more ball movements so that all athletes have equal opportunities to move with or without the ball. The modifications with higher intensity used in second cycle are less dribble, no dribble, less shot clock and real competition. As for the combination, the shot clock is combined with higher intensity modifications. For example, in a training meeting, 3x3 game is played with no dribble and less shot clock in order to make the game faster and more intense. The result of this study is in accordance with previous studies which state that training with very high intensity significantly increase anaerobic abilities (Tabata et al., 1996). As the result, smaller athletes' capacity in second cycle is improved than in the first cycle. Meanwhile, post athletes' anaerobic capacity is improved, but not as good as in the first cycle. The unique value of this study compared to the previous studies is the increase of anaerobic capacity is obtained by performing 3x3 game, so that athletes are able to enjoy the presented high intensity training in the form of a game.
As previously stated, with proper planning and implementation, sport coaches can enhance their athletes' performance through smallsided games (Hoffmann et al., 2014). Modified small-sided games inflict noteworthy basketball athletes' performance and self-esteem improvements. Other similar study shows that small sided games influence physical performance (Marcelino, Aoki, Arruda, Freitas, Mendez-Villanueva, et al., 2016). The result indicates that the lactate concentration of athletes is significantly elevated after small-sided game. It can be concluded that small-sided games can be used to train the lactate tolerance of athletes.
However, the key of the improvements in 3x3 game is in the rules of no stoppage in each field goal made and the usage of the same space used for 5 on 5 game; fewer athletes inflicted more movement. The total movement of the athletes in 3x3 game is greater than in 5 on 5 game, considering greater players load and distance covered per minute. The results of this study are similar to Sampaio, Abrantes, & Leite's (2009) which indicate that smaller number of athletes in the same space provokes an increase in player participation, which would increase physical effort.

CONCLUSION AND RECOMMENDATION
This study shows that 3x3 game with some modifications significantly improves the athletes' anaerobic capacity as well as enhances athletes' participation interest in the practice. The results of this study propose that the improvement of anaerobic capacity is varies depend on