Name: ________________________________________________ Grade Level: ____________________________

Section: _______________________________________________ Date: __________________________________

Learning Goals
The learner…
 discusses the history of basketball;
 identifies the different basic skill in basketball;
 enumerates the different equipment and facilities in basketball;
 give the different rules in basketball; and
 values the importance of basketball.

BASKETBALL
1. History
What is Basketball?

 Basketball is a team sport, wherein the objective is to shoot a ball through a basket horizontally positioned to
score points while following a set of rules Usually, two teams of five players play on a marked rectangular
court with a basket at each width end. Basketball is one of the world's most popular and widely viewed
sports.
DECEMBER 1891

 Basketball was invented in 1891 at Springfield College, Springfield Massachusetts, by Canadian born Dr.
James Naismith.
Who is James Naismith?

 Born on November 6, 1861 and Died in November 28, 1939 at the age of 78yrs old.

 Naismith was a Canadian-American, physical educator, physician, Christian chaplain, and sports coach, best
known as the inventor of the game of Basketball. After moving to the United States, he wrote the original
basketball rule book and founded the University of Kansas basketball program.

 Naismith lived to see basketball adopted as an Olympic demonstration sport in 1904 and as an official event
at the 1936 Summer Olympics in Berlin, as well as the birth of the National Invitation Tournament (1938)
and the NCAA Tournament (1939).
The Invention of Basketball

 The game was invented in an effort to find a sport that could be played indoors during the long cold winter
months.

 In its initial stages the game was played with a soccer ball and peach baskets that were fastened 10 feet
above the ground.

 He made 13 rules for his game and divided his class of 18 students into two teams of nine players, and
started teaching them the basics.


The objective of his creation was to throw the basketball into the fruit baskets that were nailed to the lower
railing of the gym’s balcony. Each time a point would be scored, the game had to be paused so that the
janitor could get the ladder to retrieve the ball. After some time, they finally removed the bottoms of the fruit
baskets, having to retrieve the ball after each score was far from practical.
The Original rules.

 The game had 13 Original rules Created by Naismith.

The ball could be thrown in any direction with one hand or both hands.
The ball could also be battled in any direction by one hand or with both hands.
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 Players could not run with the ball, and they must throw it form the spot on which it is caught.
Although there were loopholes around when a player is running at a good speed when they catch it.
The ball had to be held in the hands, arms or body could not be used to hold the ball.
No shouldering, holding, pushing, tripping or striking opponents allowed. The first infringement of
this rule counts as a foul, and the second disqualifies the player until the next goal, or if it is evident
that there was no intent to cause harm.
A foul is striking the ball with the fist
If either side makes three consecutive fouls, then this is counted as a goal for opponents.
A goal is made when the ball is thrown or battled from the ground and into the basket and stays there.
If the ball rest on the edge, and if opponents move the basket, this also counts as a goal.
Should the ball go out of bounds, then it shall be thrown into the field and played by the first person to
touch it. The person who throws it in is allowed five seconds to do so, if the hold it any longer it goes
to the opponent.
Umpires shall be the judge of men and will note fouls and notify the referee when three consecutive
fouls have been made.
The referee judges the ball and decides when the ball is in play, in-bounds and to which side it
belongs. They also keep the time and divide when a goal has been made and keeps account of these.
The time is fifteen-minute halves, with a five-minute rest in between.
The side making the most goals in the time aforementioned will be the winner. In the case of a draw,
the game may be continued until another goal is made.
1934

 A number of US colleges adopted the game between about 1893 and 1895. the first college games were staged
in New York City's Madison Square Garden, and college basketball began to attract heightened interest.
1897-1898

 Teams of five became standard. Some sources state the first true five on five intercollegiate match was a game
in 1897 between Yale Bulldogs Men’s Basketball and Penn Quakers Men’s Basketball.

 The game rapidly spread nationwide and to Canada and other parts of the world, played by both women and
men.
1949

 Two subsequent professional leagues, the National Basketball League (formed in 1937) and the Basketball
Association of America (1946) merged to create the National Basketball Association (NBA) The Boston
Celtics, led by their center Bill Russell, dominated the NBA from the late 1950s through the1960s.
1940

 basketball had become a major college sport, thus paving the way for a growth of interest in professional
basketball
1960

 Pro teams from coast to coast played before crowds of many millions annually. Wilt Chamberlain, a center for
the Los Angeles Lakers, was another leading player during the era, and his battles with Russell were eagerly
anticipated. Kareem Abdul-Jabbar, also a center, came to prominence during the 1970s. Jabbar perfected his
famed "sky hook" shot while playing for the Los Angeles Lakers and dominated the opposition.
1970

 The NBA suffered a drop in popularity during the late, but was resuscitated, principally through the growing
popularity of its most prominent players. Larry Bird of the Boston Celtics, and Magic Johnson of the Los
Angeles Lakers are credited with injecting excitement into the league in the 1980s through their superior skills
and decade-long rivalry.
LATE 1980
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  Michael Jordan of the Chicago Bulls rose to stardom and helped the Bulls dominate the NBA during the early
1990s. A new generation of basketball stars, including Shaquille O'Neal of the Orlando Magic and Larry
Johnson of the Charlotte Hornets, have sustained the NBA's growth in popularity.
BASKETBALL TERMINOLOGIES

 Air pass - a pass that travels between players without hitting the floor
 Assist - a pass that subsequently results in a goal being scored
 Back court - the defensive zone for each team
 Back pedal - a dynamic stretching exercise which is executed by running backward wherein the heels are
almost touching the buttocks
 Bounce pass - a kind of pass in basketball wherein the ball is thrown to the floor so that it bounces to the
intended receiver
 Carioca - a dynamic stretching exercise which is the same with that of grapevine step in dancing. It is
executed through a step sideward followed by a cross-step in front, step sideward, and cross-step in rear. It
may be done repeatedly. The difference with that of grapevine is that it is executed with a bounce to achieve
the stretching effect.
 Chest pass - a pass that originates from the chest to the receiver's chest level Defensive play a type of play in
team sports particularly in basketball wherein the team aims at preventing the opponents from shooting the
ball or gaining possession of the ball
 Defensive rebound- a rebound caught by defenders
 Double team-when two defenders mark one attacker, usually their best player
 Dribbling-a basketball basic skill that allows you to move around the court while you're in possession of the
ball. It is a legal method that allows you to advance with the ball and make a score as opposed to that of
passing it to a teammate to shoot it for the basket. This move involves bouncing the ball off the floor with
your hands as you cover the floor.
 Drive-an attacking move at full speed
 Dunk shot-a spectacular scoring maneuver when a player jumps high, reaches above the ring, and stuffs the
ball down through the hoop
 Foul-an infraction or violation of the rules of a game.
 Goal-tending-an illegal play in which a player deflects a ball that is on the downward path to the basket or
that is already on the rim of the basket carrying the penalty of an automatic score when committed by the
defense or nullifying the field goal when committed by the offense.
 Misconduct-an unbecoming behavior of a player contributing to the disturbance or unusual flow of a game
 High knees-a dynamic stretching exercise which is executed by running forward, lifting the knees until the
upper leg is parallel to the ground, toes pointed downward
 Offensive play -a type of play in team sports particularly in basketball wherein the team plays in possession
of the ball aiming at earning points through shooting
 Referee-refers to the officiating official in basketball
 Shuffle a dynamic stretching exercise which is also called gallop -A combination of step and cut (displace)
in one count. It may be done forward, backward, and most commonly sideward with one foot always leading

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2. Facilities/Equipment
A. The Court
 The basketball court is
the playing surface,
consisting of a
rectangular floor, with
baskets at each end. In
professional or
organized basketball,
especially when
played indoors, it is
usually made out of a
wood, often maple,
and highly polished
and completed with a
10-foot rim.

 Basketball courts
come in different
sizes. In the National
Basketball
Association (NBA), the
courts is 94 by 50 feet (28.7
by 15.2 m). Under International Basketball Federation (FIBA) rules, the court is slightly smaller,
measuring 28 by 15 meters (91.9 by 49.2 ft.). In amateur basketball, court sizes vary widely.

B. Parts of a Basketball Court

 FREE THROW LANE. The free throw lane is a rectangle in a
team’s, front court and used to line up players during a free throw.
The standard free throw lane is 19 feet long by 12 feet wide. The
player shooting the free throw stands at the top of the lane, while
other players stand in marked spots along each side of the lane. On
offense, players may not stand in the lane for more than three
seconds unless they are making a move to the basket with the ball. In
the NBA, defensive players may not be in the lane for more than
three seconds unless they are actively guarding an offensive player.
The free throw lane is sometimes referred to as the “paint” or the
“key”.
 THREE-POINT LINE. The three point line is a semicircle that
surrounds the basket area on each team’s side of the court. Players
who stand behind the line and make a field goal are given three points
instead of the standard two points for a regular field goal. In high
school and women’s college basketball, the three-point line is 19 feet
9 inches from the center of the basketball hoop. In men’s college
basketball, the line is 20 20 feet 9 inches away. In the NBA, it stands
23 feet 9 inches from the hoop at the top of the arc and 22 feet at the
side lines.
 SIDELINES AND BASELINES.
The sidelines and baselines of a
basketball court mark the outside
bounderies for out-of-bounds
purposes. The sidelines run the
length of the court and the baselines
are behind each basket. All standard

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 basketball courts measure 50 feet in width. For high school, the court length is 84 feet, while in college
and the NBA it is 94 feet long.

 CENTER JUMP CIRCLE. The center jump circle is where the game
action starts and has a radius of 6 feet. All players other than the two
jumpers must stand outside the circle until the ball is tipped. The
center jump circle is not used at any other point in the game other than
the opening tip and if a tip is needed to start an overtime period. Two
jump circles located at the free throe line are used in the NBA for held
ball situations.

C. Basket
One of each end of the floor. It is made up of a backboard and a rind that
holds a net, which is designed to check the ball as it passes through the
basket. The standard basketball backboard is 72 inches wide and is positioned
4 feet inside the baseline. The hoop, or ring, stands 10 feet off the floor and is
18 inches in diameter.

D. Ball
 The official size of the basketball used by the NBA is 29.5 inches in
circumference. That’s the same size used throughout men’s college and high
school basketball leagues. The WNBA uses a slightly smaller ball, measuring
28.5inches in circumference.

E. BACKBOARD
 A backboard is a piece of basketball equipment. It is a raised vertical board
with an attached basket consisting of a net suspended from a hoop. It is made
of a flat, rigid piece of, often Plexiglas or tempered glass which also has the
properties of safety glass when accidentally shattered.

F. SCOREBOARD
 A large board that displays the score in a game or contest. A similar board
that also displays each batsman’s score, and many statistics and pieces of
information.

3. BASIC SKILLS IN BASKETBALL

1. SHOOTING
 The first skill to be learned is shooting. Every basketball player loves to shoot the ball! The most
practiced skill in the game is shooting. Players spend a good deal with their practice time on shooting
drills to improve their skill level. After all, if you can’t shoot, you can’t score! So, here’s how can
improve your shooting skills in basketball.
 Remember BEEF (BALANCE, ELBOW IN, EYES ON TARGET, FOLLOW THROUGH) when
shooting the ball.
 Balance - Keep feet shoulder- width apart with the foot on the shooting side of the body toe-to- heel
in front of the other foot; knees bent, hips square to target, and back straight.
 Elbow In- The ball is held close to the chest and underneath the chin with the shooting hand a little
more toward the back and slightly under the ball. The other hand is placed on the side of the ball and
used only as a guide. (The guide hand does not become involved in the shot)
 Eyes on Target - Focus on a target whether that is the square on the backboard or the inside shiny
part of the rim. Stay focused on this target. Don't watch the ball after the release.

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 
Follow Through - The ball is released by a quick extension of the elbow and a flick of the wrist and
fingers of the shooting hand. (Follow through is like reaching up and putting your hand in a cookie
jar) Ball should have back spin rotation which will enable the shooter to develop a softer touch.
 Be relaxed and concentrated on the basket.
 Know when you have a good shot and then take it.
 Be in proper balance when shooting the ball.
 Follow through on every shot you take.
2. DRIBBLING
 Dribbling in basketball is a skill that you should master. It allows you to go around the court while
you’re in a possession of the ball. This move involves bouncing the ball off the floor with your hands
as you cover the floor. This is how it’s done;
 Dribble the ball with hand and use only the tips of your finger in dribbling it.
 Employ the wrist and the forearm to push the ball while covering the court.
 Don’t involve the whole hand to avoid losing of the ball.
 Spread your fingers to allow full control of the ball as it dribbles.
 Dribble the ball in one side of your body and not right in front.
 While dribbling in one hand, use the other hand to drive your defender away from the ball.

Basic Dribbling Skills

1. Control Dribble: used against defensive pressure.
 Dribble the basketball near the back knee with your body turned to the side.
 Keep the dribble low and compact, below your knees.
 Hold out non-dribbling arm in front of your body to protect the ball from defenders: 'arm bar.'

2. Speed Dribble: used to push the ball up the court and on fast break situations.
 Dribble the ball in front of your body, but under control at all times.
 Dribble the ball higher and softer than with a control dribble

3. Crossover Dribble: used to break down a defender; good penetration move.

 Keep the dribble low when crossing over from one hand to another; keep it away from the
defender.
 Use head and shoulder fakes to help sell the move.
 The goal is to get the defender on his or her heels: to 'break their ankles.'
 Explode to the basket with speed dribble after the crossover.
 The crossover can be done with low dribble, by going between legs (from front to back), or
going behind your back (pull ball back and then push forward).

3. PASSING
 It is a skill that maximizes the involvement of all players in setting up a play to earn successful shots
and earn points for the whole team. To learn more about passing, read the following and practice as
instructed:
 Basically there are two types of pass: Air pass and Bounce pass.
 AIR PASS
 Travels between players without hitting the floor.
 AIR PASS INCLUDE;
 CHEST PASS (A pass that originates from the chest to the receivers chest level).
o This is a 2 handed pass. Hold the ball on the sides, with thumbs behind the
ball, pointing at each other. Step forward and push your arms forward. Your
thumbs should point to the ground after the ball is released and fingers should
point to the target. The ball is released as the stepping foot hits the ground.
Players should be able to do this stepping with either foot.

 OVERHEAD PASS (A pass that originates from the forehead).

o This is a two-handed pass, often used after rebounding or from a post
position. The ball is held on the sides above the passer’s forehead (they
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 should be able to see it though). Step forward and throw both arms forward.
The most common mistake with this pass is stretching the arms behind the
passer’s head.

 BOUNCE PASS (Is thrown to the floor so that it bounces to the intended receiver).
 A bounce pass is simply one that hits the ground on the way to the receiver. It
should bounce up to waist level.

 Baseball Pass
 A baseball pass is a one-handed pass that uses the same motion as a baseball
throw. This is often used to make long passes. Be careful with young kids.
You don't want them throw their arms out.
 One Handed Push Pass
 The passing hand is behind the ball with the elbow tucked in. The other hand
is on the side of the ball (this is the same grip as for shooting). Step forward
and push the ball. Your other hand also extends to help protect the ball. Pass
with the right hand when passing to the right-hand side, and with the left
hand when passing to the left-hand side.

4. REBOUNDING
 One of the major aspects of the game. It is your ability to jump with power to gain possession
of the ball as it bounces to the rim after a failed shot before it touches the floor. So how to
make a good rebound, here’s how;
 Practice good footwork and vertical leap or jumps.
 Anticipate where the ball will land.
 The longer the shot or the harder the rim, the farther the bounces.

RULES OF THE GAME

 The game of basketball is played by 2 teams of 5 players on a court.
 The object of each team is to score by putting a ball into the opponent's basket and to prevent the other team
from scoring in yours.
 The ball can be advanced only by passing with the hands or by dribbling the ball on the floor.
 The Game: To start the game, an official tosses the ball up (Jump Ball) between two opponents who stand in
the smaller circle.
 All other players may take any position they wish, outside the larger center circle.
 The two opposition player jump to tap the ball to a teammate, then each team tries to advance the ball toward
the opponent’s goal to score by shooting it through their goal.
 A high school game consists of four 8 minute quarters.
 Scoring: A successful goal from the field is worth 2 points. 1 point is awarded for a successful free throw. 3
points are awarded from the 3-point line. After a score, the ball is put back into play at the end of the court by
the non-scoring team.
Violations: A violation is a minor infraction of the rules, and the penalty is that the ball is given to the opponents
outside the sideline, opposite the spot where the infraction occurred. Violations occur for:
 Traveling – taking more than one step while in possession of the ball.
 Doubling Dribbling – dribbling the ball, stopping, then dribbling again; or dribbling with two hands
instead of one.
 Out-of-Bounds – causing the ball to go out-of-bounds by stepping on or over the boundary line while
in possession, or passing or knocking the ball out.
 3 Seconds in the Key – offensive player staying in the offensive key for 3 seconds or more while that
team has possession of the ball.
Fouls
 A personal foul occurs when a player holds, trips, blocks, pushes, kicks, or charges an opponent; or
engages in rough or unsportsmanlike play.
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  If a foul occurs while a player is shooting or in his steps toward the basket for a lay-up, the shooter is
awarded a free throw situation. If the shot was successful, the shooter is awarded one foul shot. If the
field goal was missed, two foul shots are awarded. If the second free throw is successful, the
defending team throws the ball into play from outside the endline. If the free throw touches the rim
but does not go in, play continues. If the ball fails to touch the rim, the ball is given to the defending
team on the sideline.
 5 personal fouls on any one player results in disqualification from the game.
 7 team fouls and the opponents shoot 1 plus a bonus.
 10 team fouls and opponents shoot double bonus.
DURATION OF THE GAME
 The playing time is divided into 8 minute quarters for grades 8,9 & 10 and 10 minute quarters for seniors.
 There is a five minute break at half-time and a one minute break between each quarter.

THREE SECOND RULE

 Offensive players may not remain in their “key” area for more than 3 seconds without someone taking a shot.

FIVE, TEN, and 30 SECOND VIOLATIONS

 The offensive team is allowed only five seconds to throw the ball in from the sideline and any one offensive
player is allowed only five seconds to hold on to the ball at a time.
 The offensive team is allowed only 10 seconds to advance the ball over the center line.
 The offensive team must attempt a shot within thirty seconds of gaining possession of the ball.

TECHNICAL FOULS
 A foul that is committed by either a coach of any team member on the court or off the court. An example of a
technical foul is the harassing of one of the officials or any other unsportsmanlike conduct.
 A technical foul results in one FREE THROW taken from the foul line by any member of the team not
committing the foul.
 ONCE A PLAYER ACCUMULATS 5 PERSONAL FOULD THEY ARE ELIMINATED FROM THE
GAME.

FREE THROWS
 When a player is fouled in the act of shooting they are awarded free throw shots. If they sink the basket and
are fouled they receive 1 extra shot. If they miss the basket during their shot then they receive 2 extra shots. If
they are fouled during a 3 point shot then they receive 3 extra shots.
 Players have 10 seconds to release the ball once they receive it from the official.
 Players cannot enter the box until the ball has made contact with the rim.

POSITIONS
 Although players are allowed to play in any position, the most common positions of the five players on a team
are:
 Point guard (best ball handler)
Point Guard - Usually the best ball handler. Often one of the shortest players on the team. Plays
outside the lane, usually out near the top of the key.

 Shooting guard (best outside shooter)

Shooting Guard (also called Off-Guard or Wing) - Usually the best outside shooter. Plays out on the
wing, usually from the free throw lane line extended all the way down to the corner on the baseline.

 Small forward (versatile inside and outside player)

Small Forward (also called Wing) - Usually the most athletic player on the team. Can play inside the
key and outside. Plays on the opposite side of the court as the #2 player and covers the same area from
the FT lane line extended down to the corner on the baseline.

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  Power forward (strong rebounding forward)
Power Forward (also called Post) - Usually one of the taller players on the team. Strong rebounder.
Moves throughout the lane, sometimes playing near the top of the key, posting up down low, and also
popping out to the baseline.

 Center (inside scorer, rebounder, and shot blocker).

Center (also called Post) - Usually the tallest player on the team. Good rebounder and scorer inside.
Plays mainly in the lane at both high and low post.

OFFICIALS IN BASKETBALL
THE OFFICIATING STAFF

 The makeup of the officiating crops is strictly a matter of choice.

The minimum number is five: a referee, an umpire, a scorer, a
timer and shot clock operator. In some cases, eight officials are
used in a line up comprising referee, two umpires, a shot clock
operator, two scorer and two timers.
REFEREE IS OFFICIAL IN CHARGE

 The referee is the official that controls the game. He is the one
who tosses the ball up for the center jump at the start of the game
and each overtime period. His duties range from inspecting and
approving all equipment before the game’s starting time to
approving the final score. In between, the referee is responsible for
the notification of each team three minutes before each half is to
begin and deciding matters of disagreement among the officials.
The referee has the power to make decisions on any point not
specifically covered in the rules and even to forfeit game if necessary.
HAND SIGNALS OF A REFEREE

 When a basketball referee makes a call, he or she will use hand signals such as these to notify players and
spectators of the exact nature of the foul, violation, or stoppage of play.
SCORE BOARD

 A basketball scoreboard will at the minimum display the time left in the
period and both teams' scores. The last minute of each quarter is usually
displayed with tenths of a second, which is required in FIBA, NBA
(since 1989), and NCAA (since 2001).
VIOLATIONS

 A violation occurs when the player breaks one of the rules of Basketball. A violation results in the awarding
of the ball to the opponents.
 Traveling- moving illegally with the ball
 Three seconds- an offensive player remains in the key (free throw lane- the area under the basket) for more
than 3 seconds
 Double dribble- a player dribbles the ball with both hands at the same time or they stop and then start
dribbling again
 Free throw Violation – Stepping over the free throw line before the ball hits the rim.

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  Back court violation – going back over the centerline/half court to gain control of the ball after the ball has
already been in the opponent’s court.
FOULS

 A foul is an illegal action that can be committed by player from one team against a player from the opposing
team. Basketball is generally said to be a non-contact game. If contact occurs beyond what is deemed to be
reasonable, or if a player thereby obtains an unfair advantage from it, a foul is committed.
 FOULS: results in one or more free throws awarded to the opposing team
 Blocking- impeding the progress of an opponent by extending one or both arms horizontally or getting in the
path of a moving player.
 Charging- running into a stationary player while you are moving with the ball.
 Hacking- the player hits the arm or hand of the person holding the ball.
 Holding- the player holds the person with or without the ball.
 Disqualifications
 1. Five personal fouls
 2. Single disqualifying foul (Flagrant Foul)
OFFICIAL HAND SIGNALS IN BASKETBALL

TRAVELLING

When a player has committed a traveling violation, the official will signal it
by placing both of his hands in front of him and moving them in a circle.
Moving illegally with the ball

THREE SECONDS

The official will indicate that a player has committed a three second violation
by having three fingers raised, and the hand makes a swiping motion back and
forth at the side

FIVE SECONDS

In order to signal a five second violation, the official will have five fingers
raised with arm extended upward.
TEN SECONDS

The ten second violation is shown when the official has ten fingers raised with
both arms extended upwards.

KICKING THE BALL

When a player kicks the ball, the referee will have one foot raised in front.
DOUBLE DRIBLE

The official will signal a double dribble violation has been committed by
putting both of his hands in front of him, with palms down, and alternating
them up and down, as if dribbling a basketball.

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 STOP CLOCK

To stop the clock at any point in the game, the referee will raise one hand
straight over head with his palms facing out and finger tips pointed.

START CLOCK

Beginning with one hand raised above head, the start of the clock is indicated
by dropping the raised hand directly towards the floor.

FULL TIME OUT

When an official wishes to signal for a full timeout, it is indicated by two

arms spread to the sides forming a “T” shape.

30 SECONDS TIME OUT

To indicate a thirty second timeout has been called by one of the teams, the
official will take both hands and place them on top of his shoulders with his
elbows out.
JUMP BALL

When both players have control over the ball at the same time, it is indicated
by both thumbs pointing upwards with arms extended.
SUBSTITUTION

If a substitute player wishes to enter the game it is indicated by having one

hand facing the time keeper, raised in a “stop” manner, and the other hand
waving the substitute player into the game.
BLOCKING

If a defensive player commits a blocking foul the official will have both
hands, in fists, touching his hips, and his elbows in tight against his body.

HOLDING

The holding signal is made by having one arm extended upwards in front of
the face, and the other hand grabbing the wrist.
PUSHING

To signal a pushing foul, the official will have both hands extended straight in
front of him, with his palms facing outward.
INTENTIONAL FOUL

When a player commits an intentional foul, the official will put both arms
above his head and cross them.
TECHNICAL FOUL

To signal a technical foul has occurred the referee will place both his hands in
front of him and put them in the formation of a letter “T”.

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 DOUBLE FOUL
If two players have committed a foul at the same time, the referee will put
both hands, in fists, extended out towards the sides.

Basketball Simple Strength and Conditioning Workout

Every sport event has drill exercises focused on the skill needed for improvement and
development related to a particular event. Thus, drills provide important contribution on the
specific sporting event. The following are few of the drills necessary in Basketball:
1. Single Leg Hip Bridge

How to do:
Lie down on your back and place the
sole of the right foot onto the basketball and
your hands down by your sides. Lift your left leg
toward the ceiling. Pressing your foot into the
ball, lift your hips to the ceiling while keeping
all of your weight on your right foot and
shoulders. Hold for a moment in this bridge
position before slowly lowering back to the
floor.

2. Side-to-side Twists
How to do:
Get into position by lying on the floor
with your feet together and your knees bent.
Sit up so that your back and thighs form the
shape of a V. Hold the basketball out in front
of you, keeping your arms and back straight.
Explosively twist your torso as far as you can to
the left, then reverse the motion and twist as
far as you can to the right.

3. Sit-up to toes
How to do:
Lie down on your back with your legs
in the air, toes pointed toward the ceiling,
holding the basketball straight up over
your chest. Engage your abs to press your
lower back into the floor while lifting your
upper body off of the mat. Continue lifting
higher off the mat, reaching the ball
toward your ankles. Pause for a moment
and then lower your upper back again,
stopping before you make contact with the floor.

4. Superman’s
How to do:
Lie face down on the floor with
your arms stretched out in front of you.

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Slowly raise your arms and legs up as
high as possible, engaging your back
muscles. Hold this position for a moment
before lowering your arms and legs back
down to the floor.

5. Wall Drive
How to do:
Place the palms of your hands flat against it, around
shoulder height. Angle your body so that there is approximately
a 45-degree angle through your ankles, knees, hips and head.
Lift one leg so that the thigh is parallel to the ground and support
your weight on the toes of your other foot.

6. Mountain climbers
How to do:
Begin in a high plank. Keep your spine straight as you
engage your core and draw in your right knee toward your
chest. Extend your right leg back to the starting position.
Repeat on the left side. Continue for 1 minute.

7. Burpees
How to do:
Stand with your feet shoulder-width apart. Slowly
lower down into a squat position. Place your hands on the
floor directly under your shoulders. Jump your feet back to
come into a high plank. Jump your feet to the outside of
your hands as you come back into a squat position.
Engage your core as you jump up as high as you can, and
extend your arms overhead.

8. Split jacks
How to do:
Stand in a lunge position with your left foot forward.
Extend your right arm overhead and left arm alongside
your body. Explosively jump and switch the position of
your feet to bring your right foot forward. At the same
time, change the position of your hands by reaching your
left arm overhead and your right arm back.

9. Box jumps
How to do:
Stand in front of a box or sturdy bench. Use
both legs to explosively jump onto the box,
raising your arms overhead. Jump back down
to the starting position, bending your knees
slightly as you land.

10. Hollow-Body Hold

How to do:
Lie faceup on a mat with your legs extended and
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arms straight over your head, keeping them close to
your ears. Contract your abs to press your low back
into the ground. Point your toes, squeeze your thighs
together, squeeze your glutes, and lift your legs off
the ground. Lift your shoulders off the ground and
keep your head in a neutral position so that you’re
not straining your neck. Your legs and mid-back
should both be off the ground, and you should be in
the shape of a banana, with just your low back and
hips on the ground. Hold this position for the
prescribed amount of time.

A. Plyometric Training in Basketball

1. Double Leg Backward / Forward Hops
This plyometric movement continues to challenge the calf
and ankle while they interact with the ground. Further,
stabilizing the knee with quadricep involvement. With this
exercise, you want to ensure that you're actively pulling the
toes up and getting off the ground as quickly as possible.
Pre-tensioning the muscles along the shin and in the foot,
creates spring-like stiffness.
2. Side to Side Hops
These are quick jumps that incorporate lateral
movement and prepare the ankle for the
aggressive actions and changes in direction
needed to both drive and defend.

3. Single Leg Squat Jumps with a Pause

- An excellent exercise to start, to manage and produce
force. Showing control and ability to stabilize the knee by
engaging the hip and maintaining foot pressure. Use the arms
to generate more force, and assist with balance.

4. Alternating Step-Up Jumps

The alternating step-up jumps emphasize
the ability to drive down into the ground
and generate force vertically. This is
crucial in the game of basketball. In this
exercise, both the hip and knee are
challenged to generate power to jump.
The higher the step, the greater
involvement of the hip and upper leg in
generating force, but the lower the step,
the quicker the contact and greater
emphasis on the lower leg.

5. Single Leg Rotational Hops

These Rotational hops offer a plyometric exercise, using
one leg, while rotating in each direction. They are a
great starting point that helps develop proprioception, as
well as an endurance component for playing and
practicing for extended periods.

6. Single Leg Medial Hops

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This exercise showcases the athlete's ability to
generate force with the outside foot. Helping
improve and create a strong and powerful
step action which is vital for both defense and
offense. In addition, the reactive landing
further strengthens and stabilizes the ankle.

7. Skaters
-
Skaters are a good lateral exercise, improving force
production and developing motor control. It works by
loading the right and left leg individually. Ideally, you want
to cover as much ground as you can and jump as high as
you can.

8. 180 Degree Jumps

180 Degree Jumps challenge your ability to
move in the air and land under control,
coordinating force management and
production with rotation.
9. Single Leg Bounding
The Single Leg Bounding exercise contributes to
explosiveness and jump height in the game of basketball.
During the movement, aim to minimize your contact with
the ground, and maximize how high and how long you're
in the air.

10. Tuck Jumps

- A more advanced exercise than the squat jump is
the tuck jump. When the knees are tucked during
the movement the athlete increases abdominal
and hip flexor activity which can help develop
motor mechanics that are used during an athlete’s
sport.

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