LECTURE NOTES-IN-PHYSICAL-EDUCATION 4.pdf
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- 2. Page 2 TABLE OF CONTENTS Title Page Number VOLLEYBALL HISTORY 2 THE GAME 2 SCORING 2 TERMINOLOGY 2 EQUIPMENT 2 OFFICIAL REFEREE CALLS 3` PREPARATION FOR PLAY 4 RULES OF THE GAME 4 YOU ARE ALLOWED TO 5 YOU ARE NOT ALLOWED TO 5 SIDEOUT 5 BASIC POSITIONS 5 SERVING 6 WARM-UP, MOBILITY AND FLEXIBILITY 6 WARM-UP SCRIPT 6 VOLLEYBALL SKILLS 9 Fundamentals of Serving 9 Fundamentals of Passing (Bumping) 10 Title Page Number Fundamentals of Setting 10 Fundamentals of Hitting (Spiking) 10 BLOCKING 10 VOLLEYBALL DRILLS 11 Passing/Setting 11 SERVING DRILLS 12 GAMES 12 BASKETBALL HISTORY 13 THE ORIGINAL FIVE PRINCIPLES 13 METHOD OF PLAY 13 WARM-UPS EXERCISES 13 BASKETBALL REFEREE SIGNALS 14 FUNDAMENTAL BASKETBALL SKILLS 17 BALL HANDLING 17 PASSING 18 Drills in Passing 19 DRIBBLE 19 Dribbling Drills 20 SHOOTING 21 Drills in Shooting 22 REBOUNDING 22
- 3. Page 3 VOLLEYBALL HISTORY In 1885, William G. Morgan, an instructor at the Young Men's Christian Association (YMCA) in Holyoke, Massachusetts, decided to blend elements of basketball, baseball, tennis, and handball to create a game for his classes of businessmen which would demand less physical contact than basketball. He created the game of Volleyball (at that time called mintonette). Morgan borrowed the net from tennis, and raised it 6 feet and 6 inches above the floor, just above the average man's head. During a demonstration game, someone remarked to Morgan that the players seemed to be volleying the ball back and forth over the net, and perhaps "volleyball" would be a more descriptive name for the sport. On July 7, 1896 at Springfield College the first game of "volleyball" was played. ➢ 1900 - A special ball was designed for the sport. ➢ 1916 - In the Philippines, an offensive style of passing the ball in a high trajectory to be struck by another player (the set and spike) was introduced. ➢ 1920 - Three hits per side and back row attack rules were instituted. ➢ 1930 - The first two-man beach volleyball game was played. ➢ 1934 - The approval and recognition of national volleyball referees. ➢ 1964 - Volleyball was introduced to the Olympic Games in Tokyo. ➢ 1996 – 2-person beach volleyball was added to the Olympics. THE GAME In volleyball, there are six positions on the court. Players get to play all six positions. Each time the team gets the ball back to serve, the players rotate one position clockwise. The player in the right back position gets to be the next server. Each team is allowed up to three hits to return the ball, however the third hit must put the ball over the net. SCORING - Rally scoring will be used. - There will be a point scored on every score of the ball. - The Offense will score on a defense miss or out of bounds hit. - The Defense will score on an offensive miss, an out of bounds hit, or serve into the net. - A game is played to 25 points. Teams must win by 2 points. FOULS: The most common infractions are: - reaching over the net to play a ball - crossing the centre line when the ball is in play - touching the net during play - catching, scooping, or carrying the ball - a player out of position on the court - touching or stepping over the serving line - two consecutive hits by the same player - spiking the ball from behind the attack line TERMINOLOGY ✓ Ace - When the ball is served to the other team and no one touches it. ✓ Dig - When a player makes a save from a very difficult spike. ✓ Kill - When a team spikes the ball and it either ends in a point or a sideout. ✓ Power - The player(s) at the net that are your strongest attackers (spikers). ✓ Side out - When the team that served the ball makes a mistake, causing the ball to go to the other team. A “side out” will also occur when a foul has been committed. ✓ Stuff - When a player jumps about the height of the net, blocks the ball, and the ball goes back at the person who attacked (spiked) the ball. EQUIPMENT 1. Volleyball Court Dimensions Length - 59 feet (18 meters) Width - 29 feet and 6 inches (9 meters) Center line – 2 inches (5cm)
- 4. Page 4 2. POLES, NET & STANDARDS Materials: Metal - Wood - Plastic ✓ 2” - A double thickness of white canvas or vinyl 5 cm (2”) shall be sewn along the full length of the top of the net. ✓ 32’ x 3’ - The net shall be not less than 9.50 m (32’) in length and .91 m (3’) in width throughout the full length when stretched ✓ 7’ 11 5/8” - The height of the net measured from the center of the court shall be 2.43 m (7’11-5/8”) for men. ✓ 7’ 4 1/8” - The height of the net measured from the center of the court shall be 2.24 m (7’4 1/8) for women. These are the dimensions of institutional/U.S. tournament and recreational nets. 3. Ball- The type of ball used is very important in ensuring safety. There are now different types of volleyball which can be purchased to suit the standard or level of players. Apart from the leather volleyball at the top of the range, there are a number of soft-touch and ‘pain free’ balls which are particularly recommended for beginners; for example the Podium Butterfly ball and the Mini Volleyball. ✓ 9-10 oz. - The ball shall weigh between 9 and 10 oz. (260-280 grams) and shall have 12 or more pieces that measure 25.5”-27” (62 cm-68 cm). ✓ The ball pressure must be between 4.3 and 4.6 lbs. (0.30 and .325 kg/cm2) There is a special “lite” ball for 12 & under kids programming which includes the U.S. Junior Olympic Volleyball Championships run by USAV. The lite ball is the same size and pressure, but has a weight of 7 to 8 oz. (198-227 grams) and has a special “softer” synthetic leather cover that is wonderful for ANY beginner. OFFICIAL REFEREE CALLS
- 5. Page 5 PREPARATION FOR PLAY 1. The Toss Before the official warm-up, the first referee carries out a toss in the presence of the two team captains. The winner of the toss can choose whether to serve or receive service, or can choose on which side of the court the team wishes to play. Whichever captain loses the toss chooses the remaining alternative. If the set score reaches 2-2, another toss is taken before the fifth set. 2. The Warm-up In practice, players will be warming up for some time before the match begins. However, the final part of the warm-up, just before the match starts, has a special significance is called the warm-up session, or official warm-up. Each team gets five minutes in which to play over the actual net, although in practice the two teams usually agree to have a ten minutes warm-up at the net together, rather than five minutes each. 3. Team Starting Line-up Before the start of each set, the coach of each team must give to the scorer a rotation slip on which the starting line-up of the team is listed, in service order. Once this order is recorded on the score sheet, it cannot be changed until the next set. A team that refuses to play or that is not ready to play by the agreed time, is declared in default and will lose the match with a score of 15- 0, 15-0, 15-0. 4. Court Positions At the moment the ball is hit by the server, and only at this moment, all the other players must be standing on the court and in their correct positions. If this is not the case then a fault is committed and the opposing team will win the rally. The three players who can play at the net are called front-court players and they occupy court positions 4(left), 3(center), 2(right). The other three players are back-court players and occupy positions is the order in which the players of the team will take turns at service. 5. Rotation `When the serving team wins a rally, it scores a point and continues to serve. When the receiving team wins a rally it gains the right to serve next and its players must rotate, one position clockwise around the court. In this way the players take turns to serve and also to play in front or back court. RULES OF THE GAME 1. Volleyball is played by two teams of six players on a court divided by a net. 2. The object of the game is to send the ball over the net so that the opposing team cannot return the ball or prevent it from hitting the ground in their court. 3. Each team has three hits to attempt to return the ball. 4. The ball is put in play with a serve that is hit over the net to the opponents(may the touch net) 5. The volley continues until the ball hits the playing court, goes out of
- 6. Page 6 bounds, or a team fails to return it properly. 6. When the receiving team wins a volley, it gains a point and the right to serve. The players rotate one position clockwise. 7. When the serving team wins a volley, it wins a point and the right to continue serving. 8. Each team consists of no more than six persons, with each side having an equal number. 9. Each player must be in his or her own position before the ball is served. 10. After the server strikes the ball, each player may cover any section of the court. 11. Each player serves in turn and continues to serve until the volley is lost (side out). 12. After a team has lost its serve, the team receiving the ball for the first serve must rotate one position clockwise before serving. 13. The ball may be volleyed only three times from one team member to another before returning it over the net. 14. During this volley a player may not hit the ball twice in succession. One or both hands may be used. 15. A blocking player is entitled to a second play at the ball. This 2nd hit counts as the teams 1st touch YOU ARE ALLOWED TO: ✓ Serve from anywhere behind the end line. ✓ Play the ball after it hits the net, even off of a serve. ✓ Spike, or Volley the ball off of a serve. ✓ Hit the ball with any part of the body. ✓ Double contact the first ball that comes over the net. ✓ Reach over the net to block, as long as it is the 3rd hit for the other team. YOU ARE NOT ALLOWED TO Block the serve. Touch the net. Cross the center line and interfere with play. Scoop or “carry” the ball. Double contact the ball Play the ball when it’s on the opponent’s side of the net (see blocking exception above) Block, if you are a back row player. SIDEOUT ➢ A player holds or throws the ball. ➢ The ball touches any part of the body, other than the hands or forearms. ➢ A player touches the net with any part of the body or hands, or reaches over the net. ➢ A player does not clearly hit the ball or allows the ball to come to rest on any part of parts of the body. ➢ A player hits the ball out of the boundaries of the court. ➢ A player allows the ball to hit the floor, or any object outside or over the court (except net), before being legally returned to the opponent’s court. ➢ A player touches the ball twice in succession. SCORING ✓ The game is played by the Rally point system and a point is awarded on every serve. ✓ When the serving team fails to score, it is side out and the receiving team becomes the serving team. ✓ The game is played to 25 points, “win by 2.” With a cap of 30. ✓ A match consists of normally either 2 out of 3 sets or 3 out of 5 sets. In the event that the sets are tied with only one set remaining, the last one is played to 15 points. BASIC POSITIONS 1. Power – blocks and attacks on the outside 2. Middle – blocks and attacks in the middle 3. Setter – sets the ball 4. Libero – a back-row-only player that is a defensive specialist
- 7. Page 7 SERVING “W” Service Formation - Receiving ✓ Front row: the middle player moves up to the net, the other two players receive short serves ✓ Back row: the middle player moves up to receive short serves, the other two players receive all the deep serves WARM-UP, MOBILITY AND FLEXIBILITY Many volleyball coaches and players pay insufficient attention to processes of warming up, cooling down, and training to increase flexibility. Players and coaches often do not approach these elements of training and competition seriously or systematically. Ignoring these elements predisposes your athletes to injury and reduces their effectiveness in training and competition. The warm-up should prepare athletes to play psychologically as well as physically. A warm-up routine that is familiar, structured and fun helps athletes focus on the task at hand. A thorough warm-up, complete with team drills, lets athletes know they are ready to play and give them confidence and concentration. The team component of the match warm-up should not be ignored. A warm-up that incorporates team drills helps create the technical and psychological synergy that leads to good team play. 1. THE RUNNING WARM-UP The objective of the warm-up jog and footwork is to awaken the aerobic energy system, raise core body temperatures, and loosen the muscles in preparation for stretching. The warm-up run should be sufficiently vigorous that your athletes perspire freely when finished. A warm-up or sweat suit will accelerate the process of warming up and prevent your athletes from cooling too much while stretching. 2. MOBILITY EXERCISES Mobility exercises prepare athletes for hard training by limbering the muscles throughout the entire range of motion. Usually, mobility training uses both static and mobile stretching. Mobile stretching develops range of motion by combining stretching with movement: ankle rotations, knee circles, hip/low back rotations, upper body with arms out twisting, and arm swings. Keep in mind, however, that mobile stretching should not use forceful movement to stretch the muscles. Rather, movements should be slow and gentle, not ballistic. 3. FLEXIBILITY TRAINING Flexibility training is designed to maximize range of motion, increase muscle elasticity, achieve functional muscle balance, speed recovery, and, most important, prevent injury. Flexibility training is not simply a prelude to a hard workout; it is an important component of an athlete’s physiological development. Many great athletes have lost seasons and careers by neglecting flexibility. 4. COOL-DOWN Every training session should be ended with a 5-10 minute cool- down of slow jogging or similar movement and walking. The purpose of the cool-down is gradually to return heart rate, respiration rate, and temperature to normal. A thorough cool-down also disperses most of the lactic acid that accumulates in the muscles during a hard workout. Not cooling down properly after intense exercise leads to stiff and painfully sore muscles the next day. Rapid body temperature cooling and pooled muscle lactate will only make the following day’s work out more difficult and less productive. WARM-UP SCRIPT 1. Running Warm-Up 2. Flexibility Stretches Sitting on the ground, legs extended with shoes off: • Lateral Stretch • Banjo Stretch • Standing Quad • Triceps Stretch • Stride Stretch • Shoulders, Upper Back, Chest Stretch • Groin Stretch • Side Neck Pull • Spinal Twist • Wrist Stretches
- 8. Page 8 ➢ LATERAL STRETCH Position The athlete is standing with his knees relaxed and his feet shoulder width apart. One arm is extended overhead with the elbow bent. The opposite arm is relaxed, and to the side. Action The athlete leans gently to the side with the extended arm overhead leading the movement. The athlete slowly slides the hand of the other arm down the lateral side of the thigh, toward the calf. Muscles The stretch should be “felt” on both sides of the trunk (latissimus, dorsi, obliques). ➢ STANDING QUAD STRETCH Position The athlete is standing comfortably with one hand on an object to stabilize himself. Action The athlete then lifts one leg by bending at the knee. The hand on the same side reaches to grasp the ankle. The athlete then gently pulls the heel up to the buttocks. Muscles The athlete should “feel” the stretch in the quadriceps, on the front of the thigh. ➢ STRIDE STRETCH Position The athlete is standing near an object for aid in balance. Action The athlete should take one step forward. The forward knee should form a 90-degree angle. The back leg should be extended backward. The trunk should be erect, not leaning forward or backward. The weight is then lowered slowly until the stretch is “felt.” Muscles The muscles in the groin and the front of the thigh (quadriceps) are being stretched. There is also some secondary stretching of the hamstring muscles on the back of the forward leg. ➢ GROIN STRETCH Position The athlete should sit with the soles of her feet touching. The knees should be comfortably bent. Action The athlete should reach forward and grasp her shins or ankles. Slowly draw the lower legs into the body. Once the athlete reaches a point of resistance, gentle pressure should be applied with the forearms on the inner thigh. This pressure should be a gentle downward motion. Muscles The athlete should “feel” the stretch in the groin (adductor) muscles
- 9. Page 9 ➢ SPINAL TWIST Position The athlete is seated with her legs extended in front of her. The back is straight. Action The athlete bends the right knee, crossing that leg over the left and placing the foot of the right leg flat on the floor next to the left knee. She then rotates the trunk to the right. The athlete should look over her right shoulder. The action should then be reversed, crossing the left leg over the right leg. Muscles The athlete should “feel” the stretch in the muscles along the spine. The stretch may also be “felt” in the muscles around the hip (gluteals). ➢ BANJO HIP STRETCH Position The athlete is sitting with her legs straight. It is easier initially if the athlete has something to lean back on for stability. Action The athlete, keeping the thigh in line with the trunk, wraps one arm around the thigh, drawing it to the chest. The other hand grasps the ankle and pulls it across the body to the opposite shoulder. Muscles The stretch occurs in the hip and back of the upper thigh (glutes and hamstrings). ➢ TRICEPS STRETCH Position The athlete is standing with feet shoulder width apart. One arm is extended upward from the shoulder and bent at the elbow so the hand is touching the back. The other hand is assisting the bent arm to hold its position by grasping the elbow just below the bend. Action The hand grasping the elbow gently pushes backward causing the hand that was touching the back to move further down the back. Muscles This stretch should be “felt” in the triceps at the back of the upper arm. ➢ SHOULDERS, UPPER BACK, CHEST STRETCH Position The athlete is standing with legs shoulder width apart. Action The athlete should flex the knees slightly to prevent hyperextension. The fingers should be interlaced in front of the body at shoulder height. The athlete should then hold the arms forward rounding the upper back. The athlete should then hold the arms upward, squeezing the biceps to the ears. After stretching in the first two positions, the athlete should place the arms behind the trunk, interlace the fingers and slowly raise the arms behind the back.
- 10. Page 10 Muscles The forward position stretches the upper back muscles (rhomboids), and overhead position stretches the deltoid and teres minor. The back position stretches the anterior shoulder (deltoid and pectoralis) ➢ SIDE NECK PULL Position The athlete is standing with both arms at her side or with one arm behind her back. In the second position, the elbow is bent and the arm is close to the body. The opposite hand grasps the wrist of the arm already behind the body. Action The athlete gently pulls on the wrist of the back arm while tilting the head to the same side. After completing this movement, she does the same motion with the other arm. Muscles The muscles being stretched are in the neck and posterior shoulder (cervical and trapezius). ➢ WRIST STRETCHES Position The athlete is standing or sitting with the hands together. Action The thumb of one hand presses on the top of the other hand to cause flexion. Then the palm of one hand presses on the palm of the other hand, causing extension. Muscles The stretch should be “felt” in the extensors and flexors, on the front and back of the lower arm. VOLLEYBALL SKILLS AND DRILLS Fundamentals of Serving 1) Position and Movement 1. Feet should be a comfortable stance apart with the opposite foot of serving hand in front. 2. Using both hands to hold the ball and arms extended straight towards the net, locate position of ball directly out in front of the dominant side shoulder 3. Draw back the serving hand. (Some young players will have to use both hands for toss, so they would toss at this point and continue with movement). The body should twist at the waist. • Elbow should form approximately 90 degree angle with body and wrist and hand should b e located near the ear. 4. Toss the ball into the air and contact the ball with a firm hand and wrist out in front of your body. Try having them hit back of the ball, not underneath. Formation 5 and 1 (W) _________________________________________________ (Net) x- setter x x -----approximately just behind 10 ft line x (Middle Back) x x (Feel Free to use other formations if you have ones that you have used in the pass, this is a basic one to start with and allows each player to be the setter when they are in the middle front position)
- 11. Page 11 Fundamentals of Passing (Bumping) 1) Lower body a) Feet shoulder width apart, one foot slightly in front of the other b) Knees bent at least 90 degrees c) To develop a defensive stance, work on touching the floor before receiving the serve or toss. 2) Hands a. Folded together with thumbs flat upon palms- should not come apart b. Don’t cross over thumbs—this can cause inaccurate passing 3) Arms a. Arms are extended straight out, no bent elbows. To maintain control, ball should be hit off of the forearm area (“table” or “platform”) 4) Movement a. Feet and shoulders should be directed towards target b. Knees should extend and arms “push” the ball in the desired direction c. Do not swing the arms Fundamentals of Setting 1) Lower Body a. Similar stance to passing 2) Hands and arms a. With palms open wide, hands should form a “window” with thumbs pointing towards forehead and forefingers angled slightly forming a triangular shape. b. Start with hands out in front and then bring to forehead • If the player were to miss the volleyball, it should hit them on their forehead c. The ball should hit softly off the upper pads of the fingers. • Young players will tend to hit the ball off their fingertips, but this can cause jammed fingers and doesn’t allow for as much control. d. Once contact is made, the arms and knees should extend and “push” the ball towards the target, right foot forward. Fundamentals of Hitting (Spiking) 1) Starting from the 10 foot line, utilize a 3-step approach a. For right-handed: Left, right/left together b. For left-handed: right, left/right together c. Quick movement with feet landing solidly in a ready position to jump heel to toe straight up 2) Complete movement a. With 3-step approach, arms should swing back to increase momentum b. Land with knees bent approximately 1-2 feet from the net • On some floors you may be able to use the shadow of the net to distinguish a landing mark. c. Swing arms up while jumping straight up- both arms up, hitting arm behind head • Young player will tend to jump into the net, so really emphasize the straight up movement. d. Contact should be made just as the ball is starting to come down from the set BLOCKING The surest way to cripple your opponent’s attack is to take away a hitter’s spike. And the surest way to do that is with a well-coordinated blocking scheme. Blockers don’t need to take a running start, but must stay close to the net and leap up. If you require a running start to jump, you probably don’t belong in the block. Stand with your hands and fingers held fully
- 12. Page 12 extended above the shoulders. Focus on the hitter in front of you and slide into the path of the descending ball at the point where it will cross the net. Your jump should occur just slightly after the hitter’s. Knees must be bent before take-off to jump straight up. As you jump, fully extend your arms and hands. Spread your fingers, but keep them rigid, and bend your wrists as you rise above the net so that your hands break the plane of the net. If you keep your arms just a few inches apart, you’ll avoid letting a ball go through them. VOLLEYBALL DRILLS Passing/Setting: 1) Army Drill – 3 people in two lines across from each other, pass (set) it back and forth as long as possible. Once a person passes the ball, they should follow the pass to the end of the opposite line. Coach tosses the ball and retrieves it. X X X <--------- > X X X 2) Stomach Drill – 1-3 players lay on stomach. The coach bounces the ball hard off the floor (have the coach just slap the ball and have the players jump up); at that point the players recover to their feet and pass the ball back to the coach. If using 3 players, attempt to get three touches to get the ball over the net. • “Popcorn” – Have the players lay on their stomachs and then when the coach slaps the ball, it’s like popcorn getting hot and they pop up quickly off the ground and set up to pass/set the ball. 3) Turn and bump (set) – Players stand facing away from the tosser, the tosser slaps the ball loudly and the passer turns to pass the ball. This works on getting to the ball and squaring up to the target. (This can be done with setting as well) 4) Slide Step Passing (setting) – Groups of 3: Two tossers and one player passes the ball. The two tossers should be 8-10 feet apart so that the passer has to move to the ball. The passer should shuffled back and forth retrieving the tosses from each tosser. (Teaches movement to the ball) 5) Front-to-back passing (setting) – In partners, one player is the tosser, one player is the passer. The tosser tosses the ball to the passer, who after passing back to the tosser, runs up and touches the toe of the tosser, and backs to retrieve the next pass. 6) Sheet Drill – Hanging sheets over the net, so that the players can’t see the coach on the other side. The players are in their formation while the coach serves the ball. The players then try to pass the ball, attempting 3 hits and returning the ball to the coach. 7) 3 pass drill – Coach serves the ball, players should pass it to each other and then on the 3rd hit, return it across the net. 8) Passing Frenzy – Two players are the tossers on the 10 foot line on one side of the court. One player is a target (front-middle position) on opposite side of tossers. The other players are in the back row positions (two players at a time—with the rest in line behind them). Tossers toss the ball across the net to the back row players who are trying to pass it to the setter (Target). A rotation can be used or just switch every few tosses. The target rolls balls under the net to tossers or passers must retrieve balls that don’t reach the target. 9) Back pedal drill – Players back pedal in a W formation to retrieve balls that are tossed. Focus on keeping eyes on the ball and establishing yourself to be squared up to target. 10) Four point passing (setting) drill – Player 1 passes to 2, 2 passes to 3, 3 passes to 4, 4 returns it to the #1 position. Each player should follow their pass, rotating through each position. Line forms behind player 1, player 4 would go to end of the line with next player stepping in to drill. Players: 2 4 3 1 x x
- 13. Page 13 SERVING DRILLS 1) Dead Fish **this is a very popular one– establish 2 teams. One player from each team serves the ball. If a serve is missed, they must lay down on the floor on the opposite side of the court. They are now considered a “dead fish”. Continue having players on each team serve (one at a time). If the serve goes over, the player should retrieve the ball and return it to their team. To recover from being a “dead fish” a player on your team must serve the ball and hit you. If you are hit you may return to the serving line. With a time limit, a team with the fewest dead fish is the winner. 2) Serving Relays – Set 2 teams with an even amount of players, first player of each team serves the ball. The serve must go over the net. Then the player who served must retrieve the ball and return it to the next person in line. The first team to get all serves over the net wins. *Have the winning team pick a “fun and crazy” activity for the losing team to do – ideas include: leap frogs, crab walk, push ups, jumping jacks, YMCA song. To emphasize team unity, have all players do the activity— tell them this only after the winning team has picked the activity. GAMES 1) Queen of the Court - 3 teams, each team tries to remain on the serving side the longest. The team which commits the sideout is removed from the court and the next team steps on. 2) Point galore – Using regulation volleyball rules, the game is put into play with a serve. A point is given for each successful volley, either to a teammate or over the net. a. The game begins with a serve, if the ball goes over the net and stays inbounds, it is a point. The receiving team attempts to return the serve back over the net for either one point (if it’s hit back on the first volley) or 2-3 points (if they use two or three volleys to send it over). Goal is to have highest point totals in a certain amount of time. 3) Serve volleyball (this is a good one since the younger kids rarely can return the ball) – Goal is to serve the ball over the net so that it strikes the floor w/in opponent’s court, to catch and return it with a serve. In this drill, underhand serves can be used. The player who catches the ball may return the ball or pass it to a teammate with a soft underhand serve. Three passes are allowed before the ball has to go over the net. After making a catch, a player can’t move and has 3 seconds to serve the ball. 4) Newcomb – Throw ball over the net so that it strikes the floor w/in the opponent’s court, and to catch and return any ball thrown back by the opponents. The game begins w/ a serve (throw) by the back right-hand player who is allowed to move forward if needed. The receiving team attempt to catch the ball and either throw it over the net or to a teammate. A team is allowed 3 passes before it has to go over the net. After making a catch, a player must throw from that position and has 3 seconds to throw it. a. The serving team scores if the receiving team fails to return the serve or if the receiving team throws the ball out of bounds. Only the serving team can score. The receiving team wins the serve if: i. The serves fails to throw the ball over the net and w/in boundaries of opponent’s court ii. The serving team allows ball to hit ground iii. The serving team throws ball out of bounds b. Score to 15 points
- 14. Page 14 BASKETBALL HISTORY Basketball is one of the most popular sports in the world. People play basketball to suit their needs for physical fitness, recreation, mass-based activity, and high level competition (e.g. professional basketball). People today live and enjoy basketball and would, perhaps, feel the enjoyment and excitement better if they knowledge and skill of the game that needs a continuous process for amateur and professional players in promoting the values among individuals. Basketball is a team game originated and developed in the United States. The game was an original invention of a Canadian Clergyman, Dr. James A. Naismith, in December 1891, at Springfield Massachusetts. Dr. James A. Naismith was a student instructor at the International Young Men’s Christian Association when he tried to modify some of the existing out-of-doors games in order to meet certain requirements. Dr. Naismisth thought of providing some sort of target goal. He decided to put up a horizontal goal, so placed that a curved would be necessary for a successful score and high enough for the defensive team to establish and utilize the court. Two wooden peach baskets were used as the closet replica of the goal. The widespread popularity of basketball was attributed to physical instructors who taught and promoted the games as well as the foreign students who sponsored the game in their native countries. Basketball utilizes five players in each team and it expensive equipment or playing area; fundamental skills are easily learned; the rules are simple and the game may be played by boys and girls of all ages, heights, weights, grade level, and year level. It is played for physical fitness, recreation and competitions from the local to International levels of competitions and leagues. Many made it to the top, by becoming professional players and popular in the society. THE ORIGINAL FIVE PRINCIPLES 1. A ball that could be passed and dribbled among the players. 2. Peach baskets were the first installed and used as the goal of the players. 3. Running and tackling were prohibited. 4. Shouldering, pushing, holding, tripping, or striking an opponent (rough play) were not allowed. 5. Either team was as restricted from getting the ball when it was in play. METHOD OF PLAY Basketball is a team game, played under officials rules of FIBA and in most popular form, and employs a five-man team. The five positions are right forward, left forward, right guard, left guard, and center. Except for the center, the rules require no set arrangement of players, but usually at the start of a game, the right and the left forwards go to their respective sides of the front courts, the right and the left guards take similar positions in the back court, and the center stands in the back court half of the circle, facing his goal and two forwards. The opposing team lines up in the same manner, pairing its guard with other the team’s forwards, its forward and the other’s guards and the two center face each other in the center of the court. WARM-UPS EXERCISES 1. Neck Stretch Bend neck downward and hold head to stretch downward. Do this by stretching the neck upward and sideward right and left. 2. Elbow Pushback Bend arms in front of chest, palms down, and fingers almost touching with each other. Push elbows backward, keeping elbows at shoulder level, and let it bounce for four times, and put hands at sides at count four. 3. Triceps Stretch Raise right arm upward and bend it at the back of the body keeping the elbow pointing upward. Pull right arm with left arm downward. Repeat on the other side. 4. Deltoid Stretch Extend right arm across the body. Pull right arm with the hand or forearm of the left hand to stretch. Do this on the other side. 5. Bicep Stretch Standing position, clasp hands back with hands facing back of the body. By keeping the arms straight and without leaning forward, raise arms up for 10 seconds and return to starting [position.
- 15. Page 15 6. Shoulder Twist Stride stands sideward; bend knees and hands on top. Twist right shoulder to wards left side while pushing the right knee outward using the right hand. Repeat on the other side. 7. Hip Stretch Stride stand forward with right foot forward and left foot at the back. Start stretching by extending the rear foot backward while pushing the weight on front foot and keeping the body straight. 8. Deep Lunge Stride stand sideward and extend right leg sideward right while weight is concentrated on the left foot. Do the stretch slowly for 10 seconds. Repeat this by extending the left leg. 9. Sit and Lean Sit on the floor with the soles of the feet together. Grasp ankles with hands and stretch forward and downward, pressing forearms and elbows by turning out the knees. 10. Hamstring Stretch Stride long sitting position, keep the legs straight. Lean forward and grasp right foot with both hands. Hold stretch for 10 seconds. Repeat the exercise on the left side. BASKETBALL REFEREE SIGNALS There are “Fouls” and there are “Violations” Fouls are caused by physical contact (holding, pushing), or actions (acting out like you are going to hit another player but you don’t) or even extreme abusive yelling or cussing (technical foul). ➢ Raise arm with OPEN PALM. Violations are actions by players that break a basketball rule – such as traveling, stepping on the line, and back court. ➢ Raise arm with CLENCHED FIST. Types of Personal Fouls: 1. Holding Foul – A “Holding Foul” occurs when a defender holds, grabs, or pulls an offensive player (it doesn’t matter if the offensive player has possession of the ball or not). 2. Pushing Foul – A “Pushing Foul” occurs when a defender pushes an offensive player or bumps into the body of an offensive player. 3. Illegal Use of Hands Foul – This is a foul called when a defender slaps, hacks, or smacks an offensive player with the ball. 4. Blocking Foul – A “Blocking Foul” occurs when a defender uses their body and makes contact with an offensive player with the ball (could be in the form of running into the player, or setting an illegal screen, etc). 5. Charging Foul (Charge) / Player Control Foul – A “Charging Foul” occurs when an offensive player runs into (or over) a defensive player who already has position (the defender must first establish position). Other types of player control fouls are when a dribbler
- 16. Page 16 uses an elbow and hits a defender, or excessive physical contact by an offensive post player trying to gain position. Personal Foul Penalties: 1. Shooting Foul (2 Point Shot) – If a player gets “fouled” while in the act of shooting, the player gets to shoot free throw(s). If the shot is made – the player gets to shoot 1 free throw, you will hear this called “And 1.” If the shot is not made and a foul is called – the player gets to shoot 2 free throws. 2. Shooting Foul (3 Point Shot) – If a player gets “fouled” while in the act of shooting a 3-point shot , the player gets to shoot free throw(s). If the shot is made – the player gets to shoot 1 free throw (which could turn out to be a 4- point play). If the shot is not made and a foul is called – the player shoots 3 free throws. Non-Shooting Fouls / Team Fouls: Non-Shooting Fouls: If an offensive player is fouled while not in the act of shooting the ball, the ball stays in possession with the team that the foul was committed on (they will get to inbound the ball out of bounds at the nearest sideline or baseline). When inbounding the ball the team with possession will have 5 seconds to pass the ball in to another teammate on the court. All fouls – including shooting fouls and non-shooting fouls add up and are counted as team fouls. Offensive fouls (player control fouls) do not count as a team foul. Team Fouls: Team fouls are the combined number of fouls that all the players on a team commit during one half of play. The fouls are totaled up and logged in by the scorekeeper in the official score book. When a team reaches 7 fouls, their opponent will get to shoot free throws – this is called a “one and one.” The player shooting the free throws gets to shoot 1 free throw, if they make it, they get to shoot another (one and one), if they miss the first free throw, they don’t get to shoot the second free throw. When a team reaches 7+ team fouls, their opponent is said to be in the “bonus” (and will start shooting free throws after getting fouled). When a team reaches 10 (or more) fouls, their opponent will automatically get to shoot 2 free throws. At half time the team fouls from the first half of the game are “zeroed” out, and team fouls are totalled all over again during the second half of the game. Important Note: Offensive fouls do not count towards team fouls (so when an offensive player happens to commit an offensive foul, the defense will not get to shoot free throws). Types of Violations: 1. Traveling (also called Walking or Walk) – If a ball handler takes too many steps while dribbling the referee can call a violation (considered a turnover by the player and the possession of the ball goes to the other team). Also if a player has stopped dribbling and moves their pivot foot – this is also considered a traveling (or walking) violation. 2. Double Dribble (Illegal Dribble) – A dribbling violation occurs when a player stops dribbling and then attempts to dribble again or if a player attempts to dribble the ball with 2 hands. 3. Backcourt (Backcourt violation) – Once the Offensive team has passed the half court line, they cannot: a) dribble and/or b) pass back over the half court line. If this occurs, a “Backcourt” violation will be called by the referee and possession of the ball will go to the other team.
- 17. Page 17 4. Inbound Pass Violation (5-Second Violation) – There are time restrictions that a player has when the ref hands them the ball to pass the ball into play. The player passing in the ball has five seconds to pass the ball in to another player. If the player fails to pass the ball in within 5 seconds, the ref will blow the whistle (5-second violation), and the ball is awarded to the other team. 5. 10 Second Violation – When your opponent makes a basket, your team has 10 seconds to get the ball in play and past the half court line – if your team fails to do this within 10 seconds, the ball is awarded to the other team. 6. Three/ Five Second Violation – An offensive player cannot remain in the “paint” area for more than 3 or 5 seconds (depending on the division), if the Ref happens to spot an offensive player in the paint area for more than 3 seconds, the whistle will blow, and the other team will get possession of the ball. 7. Closely Guarded Violation (does not apply to 1st/2nd grades) – An offensive player cannot have possession of the ball for more than five seconds while being closely guarded by a defender. For example if an offensive player is dribbling the ball and is guarded closely by a defender for 5 seconds, the ref will blow the whistle, and the ball will be awarded to the other team. 8. Jump Ball (also called Tie Up or Held Ball) – When an offensive player and a defensive player gain possession of the ball at the same time – the referee will blow the whistle. The referee will then look at the possession arrow (at the scorers table) and award possession to the team that the direction is pointing (possession is on a rotating basis). 9. Out of Bounds Designation – When the ball goes out of bounds (for any reason), or a player with possession of the ball steps out of bounds – the referee will designate the spot where the ball went out of bounds.
- 18. Page 18 FUNDAMENTAL BASKETBALL SKILLS BALL HANDLING Ball handling is an important necessity for players to achieve optimum level of skills. A player needs to manipulate the ball in order to feel and familiarize him with the circumference, weight, and pimple of the ball. To prepare the body to learn and even practice the skills, one needs to handle and control the ball. A skill can be easily measured; a player can avoid interception or steal from the opponent. Ball handling can give a player confidence to move, react, and manoeuvre the ball from different areas in the court. A player can move quickly and have the capacity and the ability to travel, develop, and make situations to apply the skill being learned. A. Ball Tapping- Stride sideward at shoulder width, weight evenly disturbed on both feet. Hold ball in front of chest of at least 7-12 inches away. Hold the ball with both hands; fingers are spread and relaxed. Tap the ball with one hand after the other. Repeat the drill several times. ✓ Ball Rotation- Stride stand sideward, weight evenly distributed on both feet. Hold the ball in front of the chest, with eyes facing front. Rotate the ball clockwise with the right hand and catching the ball with the left hand around the neck and eyes facing front. This can be done around the waist, legs and knees. ✓ Both Legs Ball Rotation- Stand on both feet and hold the ball in front of the chest with eyes facing front. Rotate the ball counter clockwise on both legs, and bend the knees using right hand and step left foot forward and rotate the ball on the left foot clockwise.
- 19. Page 19 ✓ Figure of Eight (Ball Rotation) - Stride stands sideward at shoulder width. Assume a crouched position and hold the ball in front of chest, eyes facing front. Bring ball between the legs, using the right hand and bend the knees. Recover the ball at the back of the body using the left hand. As you recover the ball with the left hand, bring the ball in between the legs and repeat the drills using the left hand to the right hand. ✓ Spider- Stride stands sideward at shoulder width. Bend knees and raise heels slightly upward. Assume a crouched position, placing the ball between the legs. Tap the ball with the right hand in front to bounce back then with the left hand, and with the right hand at the back and with the left hand. PASSING Passing is a skill that makes the game plan easy. It is a method of keeping the ball from the defensive players. A pass is faster that a dribble; a pass is used rather than a dribble to economize effort for movement. A pass is good if it is done properly and is a necessary element in a basketball game. Kind of Pass 1. Chest pass- is also known as Push Pass Chest pass is the most accurate and used as a short and medium distance pass to keep the ball away from a defensive player. 2. Bounce Pass Bounce pass is used to break the defense of a taller player. It is the most definite and effective kind of pass, especially if the defensive players are good in speed and endurance. Often, smaller players use bounce pass against the taller players. It is done when the offensive player is closely guarded. 3. Shoulder/Baseball Pass (fastbreak) This used as long as a long-distance pass. A pass is particularly known in fastbreak and an open court where players use space or keep the distance away from each other. This is known as a fast play where players are good in speed and have a height advantage against an opponent. 4. Under/One-Hand Pass This is used as a short-distance pass when two or more players are closely guarded by the defensive players. 5. Hook Pass This is a kind of pass which is used overhead, especially when an offensive player is loosely guarded by a shorter defensive player to make and use the pass to attempt at the shot. This is used in any type of distance. The hook pass is difficult for a player to have a mastery and accuracy as it needs constant and correct practice with force onto the basket and the man.
- 20. Page 20 Drills in Passing 1. Zigzag Pass Two teams are in line formation, facing each other. At the signal given by the teacher, the first player passes the ball to the player in front of/opposite him. Next player who receives the ball passes it to the next player beside the passer, thus forming a zigzag line. 2. Partner Passing Two teams are in line formation, facing each other. Each player of both teams has the ball. One team will do the chest pass while the other will do the bounce pass. 3. Shotgun Pass Six to fifteen players are in a semi- circle, with a leader in front at a distance of 3-5 meters away. First player on the left side of the leader holds the ball and the leader also holds the ball. At the signal given by the teacher/coach, the ball is passed to the next player beside the first player on the left side; first player on the left side will pass the ball to the leader. 4. Forward Backward Pass Two players face each other at a distance of 3-5 meters. At the signal given by the teacher, first player passes the ball to partner while moving forward. Partner moves backward to receive the ball. DRIBBLE Dribble is a series of tapping and bouncing the ball on the floor to establish a good and a necessary position. Dribble is used to bring the ball down to the court. Kinds of Dribble 1. Low Dribble- A dribbling skill in which the body is in low position, in which the dribble is low. The dribble is effective especially if the opponent is taller. This kind of dribble is usually done by the smaller players when they guard the taller players or defensive players. It can be difficult for them to recover the ball, to get or steal the ball from smaller players. The object is to outsmart a taller defensive player or to keep the ball from play by means of the quickness of a player in using the low dribble. 2. Basic Dribble- Is a dribble in which the body is in natural position. The dribble is effectively and usually done by the taller players to demonstrate the advantage of players of unequal height.
- 21. Page 21 3. Cross-over Dribble- Is a skill in dribble which is very effective against a defense to read and analyse the movement because of its style and originality in using both hands effectively in dribbling the ball. Dribbling Drills 1. Basic side dribble- Stride stand sideward hold the ball in front of the chest. Bring the ball to right side and dribble on the floor several times. When dribbling protect the ball with free hand, eyes facing front. Remember to use fingers in dribbling the number of repetitions desired. Do this on left side. 2. Basic cross-over Dribble- Stride stand sideward and hold the ball in front of the chest. Dribble the ball on right side three times and on the third time, transfer the ball to the left hand by bending the shoulder and keeping the ball on the floor. 3. Cross-over between the Legs- Stride sideward hold the ball in front of the chest. Dribble the ball to the right side three times with the free hand extended to protect the ball. On the fourth dribble, lower the shoulder and bend the knees as you bring the ball between your legs. Gets the ball using the left hand at the back of the body between your legs. As soon as the ball is recovered, bring the ball to the left side and repeat the drill using left and right hands alternately. 4. Behind the Back Dribble- Stride stand sideward, weight evenly distributed on both feet. Bend the knees and raise the heels slightly upward. Hold the ball in front of the chest and dribble on the right side two times; on the third time, step the left foot forward and snap the ball at the back of the body. Recover the ball with the left hand and repeat the drill several times.
- 22. Page 22 SHOOTING 1. Two-Hand Set Shot- This kind of shot is done whenever there is an opportunity and if there is a good position in the field. A shot is usually made from a short, middle, and long distance by keeping the balance of the body and the eyes focused on the intended target. 2. One-Hand Set Shot- This is a shot made in a short distance and especially when a player is in the off-balance position. An offensive player can deliver a shot from his hand using one hand as a shooting attempt. 3. Jump Shot- Is an offensive weapon against a close defensive player. A shot is made in any area of the court, as a short, middle-distance, and sometimes long-distance shot. Jump shot is difficult in keeping balance while jumping and shooting the ball. All a player needs is coordination, balance, arm strength, and leg power in focusing the eyes on an intended target 4. Hook Shot- This is a shot in which the ball is held on one side of the body. A shot is used in tricking the defensive player in making the shot. A defensive player will have difficult in blocking the shot since the body is near the defensive player but the shooting hand is away from the body. The footwork is usually done by stepping one foot forward or a raise by one foot in place. The shot can be made by a hop on a supporting foot to make it a jump hook shot. 5. Lay-up Shot- This is a shot used to close range of high percentage and especially done by using the backboard in taking the shot. This shot is a very effective weapon against a man-to-man defense and an open-court basket to beak the defense. Players have an opportunity by making a pass or dribble to take the shot. The footwork is in a one-two rhythm or in a one-step lay-up shot after a dribble.
- 23. Page 23 Drills in Shooting 1. Column Shuttle Drill- Two or more teams are in column formation with a leader u der the basket, at a distance of four to five meters from the basket. First player hold s the ball and shoots it to the ring. Leaders get the ball and dribble going back to the column and give the ball to the next player by passing the right side of the next player and run to the back of the column. Shooter or player in front serves as the leader after delivering a shot. 2. Five Side Shooting Drill- Five balls are distributed on five sides of the court. At a distance of 4-8 meters from the basket, a player starts shooting fro the left side going to the right side then picks up one ball and shoots. A player runs towards the next ball. 3. Line Shooting Drill- Balls are placed on the floor in line formation for about 5-8 balls at a distance of 1-2 meters away from each other. Player starts picking up the ball on the left side going to the right side and shoots the ball to the basket. Keep the balance of the body in taking the shot. After each shot, a player runs to the next ball and shoots until all balls are delivered by a player. 4. Cut Shooting Drill- Two or more teams are in column formation facing the basket. Leader stands under the basket at a distance of three to five meters facing the column. At the signal give, the first player takes three steps forward by having the footwork and the pattern of right –left-jump and stride or vice-versa. REBOUNDING Rebounding is one of the most essential ingredient skills of a good player. A player in a team can be successful if he manages to take the backboard against the opponent. A player should remember that not all attempts of players can be successful; thus, he should expect a high percentage of taking a rebound and manage to handle the ball after a missed shot.