PHYSICAL EDUCATION 4 WORKBOOK

Ms. Jorelyn P. Concepcion Physical Education Instructor

1
TABLE OF CONTENTS
Preface 3

Volleyball 4

Basic Rules 6

Body Posture 8

Forearm Pass 11

Volleyball Forearm Pass Rubric 17

Service 18

Volleyball Game Rubric 22

Fair Play Rubric for Volleyball 23

Basketball 24

Basic Rules 24

Preparing Your Body for Success 27

Offensive and Defensive Footwork 35

Dribbling 39

Lead-up Game 41

Dribbling Rubric 43

Passing and Catching 46

Passing Rubric 55

Shooting 56

Shooting Rubric 64

Basketball Game Rubric 66

Fair Play Rubric for Basketball 68

Rubric for Etiquettes and Safety Protocols 69

Volleyball Scoresheet 71

Basketball Scoresheet 72

2
Preface
Welcome to Team Sports!

The world of sports mirrors how one can play the game of school and life.
Good athletes stay in the game and play their best even when they are
losing. They know they will win some and lose some. They discipline
themselves. They practice with grueling regularity the necessary skills for
their sport. Education, life accomplishments, creative contributions in the
arts, sciences, business, and government involve similar perseverance
and self-discipline.

Our society is competitive, and you should learn to function in a

competition and how to both win and lose as good sports. You must learn
that winning and losing are both temporary, and that you can't give up or
quit. Learning to become a team player is also important because the
success of any endeavor is always made possible by the contributions of
other people.

Some of you may be natural athletes, while others may have lesser
physical coordination. Do not worry! This course is for both the
kinesthetically intelligent and those that have still to discover their
kinesthetic gifts.

The drills are to be taken one at a time, and in the order that they are
presented. You cannot proceed to the next drill unless you finish the
previous one. Accomplishment of a drill is indicated by the teacher’s
signature at the bottom of the activity sheet. Participation in the
volleyball and basketball game plays during the mini-olympics is a
requirement of the course.

All descriptions and illustrations of the basic skills and drills are
copied from Hal Wissel’s book Baskeball: Steps to Success and
Barbara L. Viera’s & Bonnie Jill Fergurson’s book Volleybal: Steps
to Success. However, most of the Success Checks and the Success
Goals have been modified and adapted to fit the needs of my students.
The Performance-based Assessment Tools and Lead-up Games are
teacher-made. All clerical errors are mine.
THE GAME VOLLEYBALL

In 1985 William Morgan, a YMCA director in Holyoke,

Massachusetts, invented a game called mintonette in an attempt to meet
the needs of local businessmen who found the game basketball to be too
strenuous. The new game caught on quickly because it required only a
few basic skills, easily mastered in limited practice time by players of
varying fitness levels. The original game was played with a rubber
bladder from a basketball. Early rules allowed any number of players on
a side. In 1896 the name was changed by Alfred T. Halstead, who, after
viewing the game, felt that volley ball would be a more suitable name due
to the volleying characteristics of play.

As the game has progressed, many changes in play have occurred.

For example, the Filipinos are credited with adding the spike.

The game is now recognized as a strenuous sport as well as a

recreational activity. The Japanese added the sport to the Olympic
Games program in 1964; this contributed to the fast growth of volleyball
in the last 30 years. It is currently played in 210 federations around.
Volleyball is an exciting game for the following reasons:

 It is adaptable to various conditions that may present themselves.

 It can be played with any number on a side from two, which is
extremely popular in the beach game, to six, which is the number
used for interscholastic, intercollegiate, junior, and club play.
 It can be played and enjoyed by all ages and ability levels.
 It can be played on many surfaces – grass, wood, sand, and various
artificial surfaces.
 It is an excellent co-ed activity.
 It is an exciting spectator sport.
 It can be played indoors or outdoors.
 It is an extremely popular recreational activity with numerous
leagues in business, community, and school intramural programs.
 It requires few basic rules and skills.
 It has limited equipment needs.
Playing a Game

Volleyball is played by two teams each having two to six players on

a 9-meter square (about 30-feet square) court, the two courts separated
by net. The primary objective of each team is to hit the ball to the
opponent’s side in a manner that prevents the opponent form returning to
the ball. This is usually accomplished by using a three-hit combination of
a forearm pass to a setter, followed by a set to an attacker, and a spike
into the opponent’s court.

When there six players on a side, three are called front row players,
and three are called back row players. The three players in the front row
are called left front (LF), center front (CF), and right front (RF). Front
players are also called forward players. The three players in the back row
are called left back (LB), center back (CB), and right back (RB). Players
need to be in their correct rotational positions until the serve is executed.
This means that the players cannot overlap positions from front to back
or from side to side. After the serve, players are allowed to play in any
position on or off the court, with one restriction: Back row players cannot
leave the floor to hit the ball over the net from a position higher than the
top of the net when in front of the attack line.

Players arranged in Rotational direction of Position of serving team

proper rotational players on a side out. members during serve.
Basic Volleyball Rules
The Serve

 Server must serve from behind the end line until after contact
 Ball may be served underhand or overhand
 Ball must be clearly visible to opponents before serve
 Served ball may graze the net and drop to the other side for point
 First game serve is determined by a volley, each subsequent game
shall be served by the previous game loser
 Serve must be returned by a bump only. no setting or attacking a
serve

Scoring

 Rally scoring will be used.

 There will be a point scored on every score of the ball.
 Offense will score on a defense miss or out of bounds hit.
 Defense will score on an offensive miss, out of bounds hit, or serve
into the net.
 Game will be played to 25 pts.
 Must win by 2 points.

Rotation

 Team will rotate each time they win the serve

 Players shall rotate in a clockwise manner
 There shall be 4-6 players on each side.

Playing The Game

 Maximum of three hits per side

 Player may not hit the ball twice in succession (A block is not
considered a hit)
 Ball may be played off the net during a volley and on serve
 A ball touching a boundary line is good
 A legal hit is contact with the ball by a player body above and
including the waist which does not allow the ball to visibly come to
a rest
 If two or more players contact the ball simultaneously, it is
considered one play and the players involved may not participate in
the next play
 A player must not block or attack a serve
 Switching positions will be allowed only between front line players. (
After the serve only )
Basic Violations

 Stepping on or over the line on a serve

 Failure to serve the ball over the net successfully
 Hitting the ball illegally ( Carrying, Palming, Throwing, etc. )
 Touches of the net with any part of the body while the ball is in
play. If the ball is driven into the net with such force that it causes
the net to contact an opposing player, no foul will be called, and the
ball shall continue to be in play
 Reaching over the net, except under these conditions a) When
executing a follow-through b) When blocking a ball which is in the
opponents court but is being returned ( the blocker must not
contact the ball until after the opponent who is attempting to return
the ball makes contact). Except to block the third play
 Reaches under the net ( if it interferes with the ball or opposing
player )
 Failure to serve in the correct order
 Blocks or spikes from a position which is clearly not behind the 10-
foot line while in a back row position

The Court

 Both indoor and outdoor courts are 18 m x 9m

 Indoor courts also include an attack area designated bya line 3 m
back from the center line

Net Height

 Net height for men, co-ed mixed 6 is 2.43 meters

 Net height for women is 2.24 m
Activity 1
BODY POSTURE

Correct body posture is extremely important for volleyball performance.

By using correct posture, you can perform skills more efficiently and with
less chance of injury. One common error is trying to perform an
individual defensive maneuver from a high posture. If you attempt to do
this, you are likely to hit the floor hard due to falling from a high level,
thus increasing the chance of injury. When jumping in the air, it is
important that your body be balanced in the air. When landing from an
air movement, you should cushion the landing by bending your knees to
help prevent injury.
Drill # 1
Mirror Drill

The leader stands in front, facing you and the other

players. All players are in the medium body posture. The
leader moves forward, backward, left, or right. You must
follow the leader. Maintain the medium body posture
throughout the drill.

 Continuous movement for

60 seconds, maintaining
the medium body posture

 React to leader (1)

 Move quickly (1)
 Maintain posture (3)

Instructor:

Date:
Drill # 2
Forward and backward movement

This drill stimulates movement away from the net in a

medium body posture. This movement is used in a free ball
situation when you are in transition from defense to offense.

Stand in the medium body posture on the attack line,

facing the net. With a step, step together, move toward, touch
the centerline with your foot, and move back to the attack line.

 Continuous movement
with the medium body
posture for 30 seconds

 Step, step together forward (1)

 Touch line (1)
 Maintain posture (3)

Instructor:

Date:
Activity 2
Forearm pass

Although the forearm pass is frequently used, you have better passing
control when utilizing the overhead pass. Therefore, if possible, use the
overhead pass. However, any hard driven ball – that is, a serve or a
spike – should be received with a forearm pass because open hands are
not strong enough to receive a ball hit with force. The forearm pass is
most often used to direct the ball to a teammate. It is important to
absorb the force of a hard-hit ball and direct the ball in such a way that
your teammate can execute an overhead pass or set on the next play.

The forearm pass must be executed efficiently if your team is to be

successful; it is the starting point of a successful attack. If the ball is
passed poorly, the setter will have difficulty placing the ball in the best
position of the attacker.
Drill # 3
Passing a held ball

This drill helps you practice contacting the ball at a low level and
projecting it forward. Because the ball is stationary, you can work on ball
contact and body position without worrying about moving to the ball. It
will be difficult to project the ball over your partner’s head if you do not
contact it with the arms away from the body.

Have a partner loosely hold the ball out toward you at waist level.
Using forearm pass technique, hit the ball out of your partner’s hands so
that it is directed back over your partner’s head. Your partner then
retrieves the ball, and the drill continues.

 5 good forearm passes

 Ball held low (1)

 Weight transferred forward (1)
 Arms parallel to thighs (1)

Instructor:

Date:
Drill # 4
Partner pass

This drill allows you to pass a ball that is coming right at you. It is
good to work on passing consistency from the beginning. Here you are
forced to pass the ball the same distance all the time. Try also to work
on consistency in the height of the pass.

Have a partner toss you a ball; using your forearms, pass the ball
back to your partner. Your partner must be able to catch your pass
without taking more than one step in any direction.

 3 good forearm passes in

5 attempts

 Move to ball (1)

 Set position (1)
 Direct ball with platform (1)

O
X X

Instructor:

Date:
Drill # 5
Continuous bumping

This drill allows you to practice consistency in your form, adds some
footwork, and also assists you in letting the ball drop to you. Consistency
in the height of the pass is important.

Gently toss volleyball underhand to yourself and use forearm pass

technique to keep the ball in the air. Bump the ball 8 to 10 feet high by
using the net as guide. Stay within a 10-foot square.

 10 consecutive bumps
while remaining in a 1-foot
square

 Receive ball low (1)

 Extend arms (1)
 Extend legs (1)
 Control ball (1)
 Bounce over the head O
X

Instructor:

Date:
Drill # 6
Passing to target

The tosser in this drill can control the difficulty level of the
drill. The tosser can begin by tossing right at the player and,
as the player becomes proficient, increase the challenge by
moving the toss to the left or right.

In a group of three, one person tosses a ball over the net

to you. Receive the ball and direct it using a forearm pass to a
third person positioned at the net. The target catches the ball
and returns it to the tosser.

 3 accurate forearm passes

out of 5

 Position body (1)

 Platform to target (1)
 Arms to parallel to thighs (1)

Instructor: _

Date:
Drill # 7
Pass and move

Practicing movement to the ball and then passing to a target is the

object of this drill. Rarely in a game setting is the serve directed right at
a player. This drill requires you to move into position before passing the
ball.

In a group of three, have two partners stand 20 feet apart on the

attack line, facing the end line. You are to face the net and move
laterally (left and right) to the spots directly in front of the other two
players. As you approach one of the spots, the player aligned with it
tosses the ball. You receive the ball by forearm passing it back at least 2
feet higher than the height of the net. The tosser should not have to
move more than one step in any direction to catch your pass.

 3 accurate forearm passes

out of 5

 Move to ball (1)

 Call for ball (1)
 Square to target (1)
 Receive low (1)
 Pass high (1)

Instructor:

Date:
VOLLEYBALL FOREARM PASS RUBRIC
(checklist)

Cues Self- Partner Teacher

Assessment Assessment Evaluation

Thumbs together (1)

Arms straight (1)

Arms Make Flat Platform (1)

Ball Contact Forearm (1)

Hands chest high (1)

Shoulders in front of knees (1)

Feet shoulder width apart (1)

One foot slightly forward (1)

Weight balanced (1)

Moves to ball (1)

Total (10)

Comments:
Activity 3
Service

There are several types of serves in volleyball, four of which will be

covered here. Each has its advantages and disadvantages. Every player
should master the two basic serves – the underhand serve and the over-
hand floater. The first priority when serving is consistency – getting the
ball over the net and into the opponent’s court close to 100 percent of the
time. The serve begins the game. Your team can continue to control the
play as long as you maintain the serve. The underhand serve is the
easiest one to perform. This serve, is one that you should perform with
total confidence. You should master the underhand serve with 90 percent
consistency before attempting other serves.
Drill # 8
Wall serve

This drill gives you the opportunity to work on serving form without
being concerned about the distance needed to get the ball over the net.
Standing in a serving position approximately 20 feet from a wall is
painted a line at the proper net height. Toss and serve the ball into the
wall above the line.

 8 good serves out of 10

attempts

 Swing arm back (1)

 Shift weight (1)
 Release ball (1)
 Contact ball at waist (1)
 Follow through to _
 “top of net” (1)

Instructor:

Date:
DRILL # 9
Partner serve at the net

This drill allows you to practice your serving form without

being concerned about the force needed to get the ball full
distance required in a legal serve. You and your partner
should stand in opposite sides of the court, each 20 feet from
the net. Serve the ball cleanly (not touching the net) to your
partner. Your partner must be able to catch the ball without
moving more than one step.

 4 accurate serves out of 5

 Accuracy!!!!!!

Result:

No. of legal serves:

No. of outs:

No. of Netballs
Instructor:

Date:
Drill # 10
Endline serve

This drill helps you develop a feel for the amount of force
and the angle of direction needed to serve successfully on a full
court. You and your partner should stand on opposite end
lines. Serve cleanly back and forth to each other’s side of the
court.

 9 good underhand serves

out of 10 attempts

 Accuracy!!!!!!

Result:

No. of legal serves:

No. of outs:

No. of Netballs

Instructor: _

Date:
VOLLEYBALL GAME RUBRIC
(Game Play)

Objectives: After sufficient practice time, the students should be able to

1. correctly execute all basic skills in volleyball;
2. apply skills and strategies learned to win a volleyball game; and
3. manifest knowledge of rules and regulations of the sport through application in a
game.

4 – Perfectly executed 3 – Well executed 2–

Satisfactorily executed 1 – Poorly or not executed

P1 P2 P3 P4 P5 P6
The student
1. Warms up with the team.
2. Executes correct form when serving the
ball.
3. Directs the ball to open spaces in the
opponent’s court when returning a ball.
4. Stays in “home” position during
reception of a serve.
5. Performs the forearm pass using the
correct form.
6. Bump pass goes to the center of the
court.
7. Moves to prevent the ball from landing
on own side.
8. Communicates with teammates during
play.
9. Anticipate the angles of opponent’s
attack.
10. Applies the rules of the game correctly
during play.

Team Name:

Team Members:
P1
P2
P3
P4
P5
P6
FAIR PLAY RUBRIC FOR VOLLEYBALL
(Peer Assessment)

Objective: Each student is expected to manifest desirable attitude during

and after a game.

Your Name:
Opponent’s Name:
Instruction: Rate your opponent by encircling the appropriate number.

Not at all True Very True

My opponent 1 2 3 4

says nice things in court e.g. good shot, nice

hustle, way to go.
communicates well with other players.
is courteous to everybody including the
officiating officials.
shows respect and sensitivity to those who
are not kinesthetically gifted.
believes that correct calls were made and
that the other team did not try to cheat.
shows enthusiasm and commitment when
playing a game.
shakes hand with the opponent at the end of
a game - win or lose.
does not lose one’s temper when under
pressure.
exhibits humility in victory.
exhibits grace in defeat.

REMARKS:
VOLLEYBALL HAND SIGNALS:

Referees use several hand signals during a volleyball game. The hand signals are
given by the referee who first signals the fault and then indicates which team has
won a point. A point is indicated by one finger at the side of the court to indicate
the winner of the rally.
THE GAME OF BASKETBALL

Basketball was invented in December 1891 by Dr. James Naismith,

a faculty member at the International YMCA Training School in
Springfield, Massachusettes (know now as Springfield College). Naismith
invented basketball in response to an assignment by Dr. Luther Gulick,
the director of the physical education department, who assigned Naismith
the task of devising a competitive game like football or lacrosse that
could be played indoors during the cold winter months. Basketball
immediately became popular and quickly spread nationally and
internationally due to the travels of the YMCA Training School Graduates.

Playing the Game

The game of basketball is played by two teams of five players on a
court. The objective of each team is to score by putting a ball into its
own basket and to prevent the other team from doing so. The ball can be
advanced only by passing, with the hands or by dribbling the ball on the
floor once or several times without touching it with both hands
simultaneously.

Basic Rules
Each organized basketball team consists of five players, with two
teams on the court at one time. Most teams have additional players on
the bench that serve as substitutes throughout a game in case another
player is injured or fatigued. The court has two halves, each with a
basketball goal. The main objective of the game of basketball is to shoot
the basketball into the hoop on the basketball goal. In organized
basketball games, one goal equals two points. However, if you score a
goal from beyond the three-point arc, which is 23 feet 9 inches in the
National Basketball Association and 20 feet 9 for men (19 feet 9 for
women) in college, the goal is worth three points.
Offense and Defense

The team with the ball is the team on the offense, while the team
guarding the offensive team is on the defense. The defensive team's goal
is to try to block a shot, steal the ball or keep the offensive team from
scoring a goal.

In pickup games, there may be only four, six, or eight total players,
meaning that each team may consist of two, three, or four players per
team. In these cases, they play half-court or one-goal games instead of
full court or two-goal games. In many pickup games, a goal is worth one
point.

Dribbling, Passing and Shooting

The team with the ball advances down the court by either dribbling
or passing to a teammate. A player cannot stop dribbling unless he
intends to pass or shoot. Once he stops dribbling, he cannot begin
dribbling again unless a player from the other team knocks the ball away.

Time Violations

5 second to inbound – failure for the ball to be caught within 5 seconds

after a made basket or after the official hands the ball to the inbounder

8 second in backcourt – taking more than 8 or more seconds to get the

ball across the mid-court line

3 seconds in lane – being in the offensive free throw lane for 3 or more
seconds without a member of your team shooting

Violations and Fouls

Violations include traveling, double dribbling and goaltending.

Traveling includes an act of taking more than two steps toward the goal
without dribbling. Double dribbling means a player stops dribbling and
begins dribbling again without passing or shooting the ball. Goaltending is
a violation that includes blocking the ball while it is heading downward
into the basketball goal.
In an organized basketball game, a personal foul indicates that a
player made unnecessary or excessive physical contact with another
player. Contact may include hitting, pushing, slapping, holding or
tripping. A foul may also include a charge, which is when the offensive
player knocks down the defensive player while the defensive player's feet
are in set position. A flagrant foul is a foul committed by a player in which
the contact is overly excessive or violent. An intentional foul is a foul
committed by a player in which he makes contact with no intent to steal
the ball from the opposing player. A technical foul is a foul committed by
a player or coach that may or may not consist of physical contact. Any act
disrupting the integrity of the game is a technical foul, such as obscene
language, excessive arguing or obscene gestures.

Court and Dimensional Markings

The playing court is a rectangular surface free from obstructions

with dimensions of 50 feet by 94 feet. Court areas are referred to by
specific names. The boundary lines at each side and each end of the
court are called the sideline and endline or baseline, respectively. A
team’s forecourt to the half of the court between its end line and the
nearer edge of the division or midcourt line including the basket, and the
backcourt includes the other half of the court where your opponent’s
basket is located. There are three circles on the court – a free throw
circle at each end and a center circle. The free throw line, 15 feet from
the backboard, dissects each free throw circle. Lines from the ends of the
free throw line to the baseline are called lane lines and along with the
free throw line and baseline mark an area called the free throw lane or
key. Additional markings on each of the lane lines are called the block
and hash marks.
PREPARING YOUR BODY FOR SUCCESS
Warm-up activities such as trotting, changing pace and direction,
short sprints, and executing defensive slides for about 5 minutes followed
by a stretching routine are important to physically and mentally prepare
you for strenuous basketball activity. Preparing -our body for basketball
practice or a game involves three phases: a 5-minute warm-up to
increase your heart rate, stretching, and basketball warm-up drills.

WARM-UP

The first phase of preparing your body for strenuous basketball

activity is to warm up with 5 minutes of offensive and defensive footwork.
This will increase your blood circulation and gradually begin to prepare
your body for the demands you are going to put on it.

When warming up with offensive and defensive footwork, you will

move from baseline to baseline using a third of the width of the floor
(lane line to lane line or lane line to sideline). A detailed description of
footwork can be found in Step 1.

Offensive Footwork

Select from the following footwork options:

1.Trot. Use easy running from baseline to baseline and return. Do

at least 2 round-trips.
2. Sprint. Run to halfcourt, change pace to a trot, and continue to
the opposite baseline. Return in the same manner.
3. Change of Pace. Run from baseline to baseline with at least three
quick changes of pace from sprint to trot to sprint. Return in the same
manner.
4. Change of Direction. Run from baseline to baseline making
changes of direction. Start in an offensive stance with your left foot
touching the intersection of the baseline and lane line on your left. Run
diagonally at a 45degree angle to the lane line on your right. Make a
sharp 90-degree change of direction from right to left, and run diagonally
to the imaginary lane line extended on your left. Make a sharp 90-degree
change of direction from left to right. Continue changing direction at each
imaginary lane line extended as you proceed to the opposite baseline.
Return in the same manner. 5. One-Two Stops. Run to the opposite
baseline making four one-two stops as you go. Alternate the foot you
land on first on each one-two stop. Land on your left foot first on one
stop, then on your right foot first on the next stop. Return in the same
manner.

Defensive Footwork

Start with your back to the far basket in a staggered defensive

stance with one foot up, touching the baseline, and your other foot
spread directly back.
1. Zigzag. Use defensive retreat steps to move diagonally back until
your back foot touches the nearest sideline or lane line. Quickly drop step
with your lead foot and use retreat steps to move diagonally back until
your back foot touches the nearest imaginary lane line extended or
sideline. Continue changing direction at each imaginary lane line
extended or sideline as you proceed to the opposite baseline. Return in
the same manner.
2. Defensive Attack and Retreat. Use defensive attack and retreat
steps until your back foot touches the halfcourt line. Quickly drop step
moving your other foot back and move backward to the baseline using
attack and retreat steps until your back foot touches the baseline. Vary
your attack and retreat steps as you move down the floor. Return in the
same manner.
3. Reverse-Run-and-Turn. Move backward using defensive attack
and retreat steps. Imagine that a dribbler beats your lead foot and you
must recover by using a reverse-run-and turn. Reverse to the side of
your lead foot, keeping your vision on the imaginary dribbler, and run at
least three steps before establishing a defensive position with your origi-
nal lead root up. From baseline to the halfcourt line, make two reverse-
run-and turns starting with your left foot forward. From halfcourt line to
the opposite baseline, make two reverse-run-and-turns starting with your
right foot forward. Return in the same manner.
STRETCHING

Stretching increases your readiness to perform and helps prevent

injuries. Hold each stretch position for 8 to 10 seconds, then relax. Avoid
bouncing. Concentrate on your body and relax as you stretch. You may
prefer to close your eyes as you stretch to more easily focus on the
muscles you are stretching. Take care to prevent injury by moving slowly
when changing from one stretching position to another. Go to the point to
where you feel a moderate amount of tension and then relax mentally as
you hold the stretch.
Stretching can also increase flexibility. To develop flexibility, move
further into each stretch rather than ending the stretch at 8 to 10
seconds. Move further into the stretch until again you feel mild tension
and then hold the position for 20 to 30 seconds.
The following stretching exercises are designed to develop flexibility
throughout your body with emphasis on stretching the muscles used for
playing basketball. For best results, these exercises should be done in
sequence from upper body to lower body.

Head and Neck

Neck Stretch: Stand in a balanced stance with head

erect. Lean your head to the right, ear to shoulder, relax,
and slowly count to 10. Lean your head to the left, ear to
shoulder, relax, and slowly count to 10. Repeat both
sides 3 times.

SHOULDERS

1. Chest and Shoulder Stretch: Grasp your hands

together behind your back and slowly lift them upward. If
you are not able to grasp your hands, simply reach back
as far as possible. For an additional stretch, bend at the
waist and raise your arms higher. Repeat 3 times.
2. Upper Back, Shoulder, and Arm Stretch: With your
right hand, grasp your left elbow and pull it slowly across
your chest toward your right shoulder. You will feel the
stretch along the outside of your left shoulder and arm.
Repeat with your other shoulder and arm. Vary this
stretch by pulling across and down over your chest and
upper stomach. Repeat each 3 times.

3. Shoulder and Triceps Stretch: Bring both arms

overhead and hold your left elbow with your right
hand. Allow your left arm to bend at the elbow and
let your left hand rest against the back of your right
shoulder. Pull with your right hand to slowly move
the left elbow behind your head until you feel a
stretch. Repeat with the other arm. Repeat each 3
times.

ARMS

Arm Circles: With your arms

stretched at shoulder height, circle your
arms in small, tight circles forward 10
times, then backward 10 times. Next,
slowly do 10 forward arm circles using
small, then gradually larger circles.
Reverse direction and make 10 gradually
larger circles backward. Repeat total se-
quence 3 times.
TRUNK

1. Side Bends: With your feet

shoulder width apart, join hands
overhead and bend your trunk to
the left, keeping your shoulders and
hips square to the front. Relax, then
attempt to increase your stretch.
Repeat to the opposite side. Repeat
both sides 3 times

2. Trunk Rotation: Starting in a

balanced stance extend both arms
horizontally to the left. Rotate your
trunk, hips, and arms, first to the
right, then to the left. This counts as
one repetition. Repeat 3 times. Next
do 3 repetitions rotating your arms
and trunk in opposition to your hips.

LEGS

1. Standing Hamstring Stretch: With your feet

shoulder-width apart, slowly bend forward at the waist
and attempt to touch your fingers to the ground while
keeping your knees slightly bent. Relax your upper body,
especially your arms and neck. You should feel the stretch
in your hamstrings behind your knees. Hold your stretch
and do not bounce. Slowly rotate up to a standing posi-
tion. Repeat 3 times. A slightly different stretch occurs
when you cross one foot in front of the other.
2. Groin, Hip, and Inner Leg Stretch: From a
standing position, spread your feet about 3 feet
apart. Bend one knee to the side, shifting your
weight to that side and keeping the foot of the
bent leg flat on the floor. Extend your other leg
with the inner part of the ankle of the extended
leg touching the floor. Feel the stretch in your
groin, hip, and inner leg. Perform the same
stretch with your other leg. Repeat 3 times.

3. Quadriceps Stretch: Using a wall or stationary

object for balance, grasp your right foot with your left
hand and pull so that your heel moves back toward
your buttocks. You should feel the stretch along the
front of your right thigh. Repeat with your left leg and
right hand. You can add an additional stretch by leaning
forward at the waist. Repeat each -3 times.

4. Calf and Achilles Tendon Stretch: Stan' about 3

feet away from a wall or stationar;object. With your
feet together and your knees locked, lean forward.
Apply a stretch on your calves and achilles tendons by
slowly leaning toward the wall. Be sure to keep your
heels flat on the floor and your back straight. You can
feel an additional stretch by slightly bending one knee
at a time. Repeat 3 times

5. Sitting Groin Stretch: Sit with your knees

spread in front of you and the sales of your feet
touching. Grab your ankles and place your
elbows on the inner parts of your knees. Use
your elbows to gently push down on the inside
of your knees. You should feel the stretch in the
groin area. Repeat 3 times
6. Sitting Hamstrings Stretch: Sit with your
right leg straight and the sale of your left foot
slightly touching the inside of your right knee.
Slowly bend at your waist, reaching for your
right foot. Keep the toes of your right foot up
while relaxing your ankles and toes. You should
feel the stretch in the back of your right thigh.
Perform the same stretch with your left leg.
Repeat 3 times.

BACK AND HIPS

1. Back and Hips Stretch: Sit with your

right leg straight. Bend your left leg,
crossing your left foot over and resting it
to the outside of your knee with the sale
flat on the floor. Then push against the
outside of your upper left thigh with your
right elbow, just above the knee. Use your
right elbow to keep this leg stationary as
you perform the stretch. Next, place your left hand behind your buttocks,
slowly turn your head to look over your left shoulder and rotate your up-
per body toward your left hand and arm. You should feel the stretch in
your lower back, hips, and buttocks. Perform the stretch with your other
leg. Repeat each 3 times.

2. Lying Back Stretch: Lie on your

back. Slowly bring your knees up
toward your chin, while grabbing the
backs of your upper legs with your
hands. Do not grab below the front of
your knees, as this puts pressure on
your knees. Lift your hips slightly off
the floor. You should feel the stretch in your lower back. Repeat 3 times.
ANKLES

Ankle Stretch: Stand with your feet flat on the floor. Slowly roll
your weight onto your heels, raising your toes off the floor; then
roll down onto your toes, raising your heels off the floor. Next,
slowly roll your weight onto the inside of your feet, raising the
outside of your feet off the floor; then roll down onto the outside of
your feet, raising the inside of your feet off the floor. Hold each
position for 8 seconds. Repeat each position 3 times. You can also
stretch your ankles by walking on your heels, toes, inside of your
feet, and outside of your feet. Walk for several steps in each
position before changing.

COOL-DOWN PERIOD

At the end of basketball practice, take about 5 minutes to cool down. This
is an excellent time to stretch, because your muscles are warm. Choose
at least one stretching exercise for each body part.
Activity 4
Offensive and defensive footwork

Although basketball is a team game, individual execution of

fundamental skills is essential before you can play well as a team.
Shooting, passing, dribbling, rebounding, defending, moving with the ball,
and moving without the ball are the fundamental skills to master.

The prerequisites for soundly executing each of the fundamental

skills are balance and quickness. It is common to associate basketball
success with height or size, but balance and quickness are the most
important physical attributes you can have as a player. There is little that
you can do to increase your height, but balance and quickness for
executing basketball skills can be improved through practice.

Balance means that you have your body parts under control and in
as state of readiness to make quick movements. Quickness is an asset
only if you can execute it properly. To rush or hurry is different from
being quick. If you rush – using unusual haste or performing too rapidly
– you’re apt to make mistakes. Rushing reflects a lack of emotional as
well as physical balance or control.

Quickness refers to your speed of movement in performing a skill.

Quickness is specific to the fundamental being performed, like quick
movement of your feet on defense, quickly going for the rebound, or a
quick release of your shot.

Quickness and balance are closely related to footwork, which is

basic to all fundamental basketball skills. Being ready to start, stop and
move in any direction with quickness and balance requires good footwok.
Developing your footwork lays the foundation; effective footwork lets you
keep your body under control so you can move with timing, deception,
and quickness.

Good footwork is important to both offense and defense. As an

offensive player you have the advantage over you defender in knowing
what move you will make and when. Offensive footwork is used to fake
your defender off balance, move off screens, cut to the basket, prevent
charging into a defender, and to elude a block out when going for an
offensive rebound.
Developing good footwork is especially important when playing
defense. You can try to anticipate moves, but you’ll never be certain
what your opponent will do. Much of your defensive success will depend
on your ability to react instantly in any direction to the moves of your
opponent – which requires executing defensive footwork to the level that
you can force your opponent to react to you. Good footwork can enable
you to disrupt the offensive poise of your opponent, force low percentage
shots, and force turn-overs.

There are three basic hand positions. The first is keeping one hand
up on the side of your lead foot to pressure the shooter and your other
hand at your other hand at your side to protect against passes. A second
basic hand position is having both hands at waist level, palms up to
pressure the dribbler. In the third basic hand position you keep both
hands above your shoulders. This higher position has four advantages: It
forces lob or bounce passes, which are more readily intercepted, readies
the hands to block shots, prepares you to rebound with two hands, and
help prevent reaching fouls.

Drill # 11
36
STANCE DRILL
First assume your offensive stance. Then shift your weight to far
back on your heels. Next, lean too far forward, bending at the waist with
your weight forward on your toes. Then correct the stance, positioning
your head over your waist, raising your hands up and close to your body,
distributing weight evenly on the soles of the feet, flexing the knees, and
spreading your feet at least should-width apart. Have a partner try to
upset your balance in a backward direction by gently pushing you on your
shoulder or pulling you forward by one of your hands.

 3 cycles in offensive stance

without a partner being able
to upset your balance

o Head over waist (1)

o See rim and ball (1)
o Back straight (1)
o Hands up above waist
(1)
o Elbows flexed (1)
o Arms close to the
body(1)
o Feet staggered, should-
width apart (1)
o Weight even on balls of

Instructor:

Date:

Drill # 12
37
FOOTFIRE DRILL

Have a partner give commands. On the command stance! Quickly

assume an offensive stance. On the command go! Move your feet up
and down as quickly as you can, maintaining your correct stance for 10
seconds or until you hear the command stop! Do three repetitions of 10
seconds each with 10-second rest intervals.

 Feet hit the floor 40 to 50 times in each 10-second period

a. number of times feet hit the floor, 1st 10-second period

b. number of times feet hit the floor, 2nd 10-second period
c. number of times feet hit the floor, 3rd 10-second period

Instructor:

Date:

Activity 5
Dribbling

3
8
Dribbling is an integral part of basketball, and vital to individual and team
play. Like passing, it is a way of moving the ball. To maintain possession
of the ball while you move you have to dribble. At the start of the dribble
the ball must leave your hand before you lift your pivot foot from the
floor. While dribbling you may neither touch the ball simultaneously with
both hands nor allow it to come to a rest in your hand.

The ability to dribble with your weak hand as well as your strong hand is
a key to advancing your level of play. If you only well with your strong
hand, you can be overplayed to that side and be made virtually
ineffective. To protect the ball in dribbling you keep your body between
your defender and the ball. Dribbling allows you to move the ball by
yourself. By dribbling you can advance the ball up the court and evade
pressure by defenders.

HOW TO DRIBBLE

Dribbling is the most misused fundamental of the game. It is important

to understand when – and when not – to dribble. A pass travels many
times faster than a dribble, so before you dribble look to pass to, open
teammates. If you dribble too much, your teammates will tend to not
move, making the defense’s job easier. Excessive dribbling can destroy
teamwork and morale. Learn to minimize the use of dribble. It should
have a purpose: the dribble should take you somewhere. Do not waste
it.

Executing the Control Dribble

Use the control dribble when you are closely guarded and must keep the
ball protected and under control. A well-balanced stance, basic to the
control dribble, makes you a triple threat to shoot, pass, or drive. It
allows you to move quickly, change pace, and stop under control, while
keeping the ball protected. Keep your head up and see the rim of the
basket so you can see the entire court – open teammates and defenders.
Learn to dribble without looking at the ball. Keep your head over your
waist and your back straight. Your feet should be at least shoulder-width
apart, your weight evenly distributed on the balls of your feet, and your
knees flexed, preparing you to move. Keep the elbow of your dribbling
hand close to the body. Your dribbling hand should be in a relaxed
position, your thumb relaxed and your fingers comfortable spread.
Dribble the ball off your finger pads with fingertip control, flexing your
wrist and fingers to impart force to the ball. Do not pump your arm.
Dribble the ball no higher than knee level and close to your body. Keep
the nondribbling hand in a protective position close to the ball. Position
your body between your defender and the ball.

Executing the Speed Dribble

The speed dribble is useful when you are not closely guarded, when you
must move the ball quickly on the open floor, and when you have a quick
drive to the basket. For speed dribbling use a high dribble at waist level,
keep your head up, and see the rim of the basket so you can see the
entire court – open teammates and defenders. Start by throwing the ball
out several feet and running after it. Remember, the ball must leave
your hand before you lift your pivot foot. Push the successive dribbles
out at waist level, flexing your wrist and fingers to put force on the ball.
Dribble the ball off your finger pads with fingertip control.
Lead-up Game 1
Freeze
Purpose of Activity: For students to practice recognizing and getting
into proper position when playing defense.

Prerequisites: dribbling and shooting skills

Materials Needed: One basketball for every two students, and

basketball hoops

Instructions:

Find a partner. Play a one on oEne basketball with your partner to get
warmed up. You have 10 minutes to do this. When you hear the
teacher’s whistle, stop what you are doing and report to the center circle
of the basketball court for briefing.

After the briefing, go back to their court and continue playing one on one
with your partner, but this time you must freeze when the whistle
sounds. This is just a practice game to get you used to freezing when you
hear the whistle. As soon as you become good at freezing, we move on
to the real game.

The main concept for today is defensive positioning. The defensive

person should be closer to the basket than the offensive person.
Demonstrate this concept. We will not be keeping score in the usual way.
We will keep score according to who is in better position when the whistle
sounds and you freeze. You will continue to play one on one like you have
been playing. When the whistle sounds, if the defensive person is closer
to the basket, he/she gets a point. If the offensive person is closer,
he/she gets a point. Also, points are earned every time a basket is made.
This will encourage you to play without camping out underneath the
hoop.

Assessment:

A third person in a group will conduct a peer check every time the whistle
blows. She/He will be called the checker. When the whistle blows, the
checker will record whether the defensive player is in correct position.
Drill # 13
DRIBBLE WARM-UP

The dribble warm-up develops ability and confidence in dribbling with

either your strong or weak hand. The drill’s five parts are crossover,
figure eight, one knee, sitting, and lying down.

A. Cross-over. In a balanced stance change the ball from one hand

to the other, dribbling it below your knees and not wider than your
knees. Keep your nondribbling hand up as a guard hand for
protection. Also change the position of your feet and body to
protect the ball with your body. Alternating from right to left and
left to right, complete 10 crossover dribbles with each hand.
B. Figure Eight. Dribble the ball in a figure eight from back to front
through the middle of your legs. Change from one hand to the
other after the ball goes through the legs. After 10 repetitions
change direction and dribble the ball in a figure eight from back
through the middle of your legs for 10 more repetitions.
C. Sitting. Continue dribbling as you sit down. Dribble for 10
repetitions for one side while sitting. Raise your legs, dribble the
ball under them to your side, and dribble on that side for 10
repetitions.

 10 repetitions without error in each direction for each

part of the drill

 crossover dribbles in 20 attempts

 figure 8 dribbles in 10 attempts (Left)
 figure 8 dribbles in 10 attempts (right)
 right hand sitting dribbles in 10 attempts
 left hand sitting dribbles in 10 attempts

Instructor:

Date:
DRIBBLING RUBRIC
(checklist)

Cues Self- Partner Teacher

Assessment Assessment Evaluation

Head up

Knees bent

Non-dominant arm out

Dribbles with finger pads

Dribbles below the waist

Strong wrist and finger flexion

Comments:
Drill # 14
DRIbble cones

Five cones are set up. One each at the baseline, halfway between the
baseline and halfcourt and the opposite baseline, and at the opposite
baseline.

Crossover Dribbles:

Start at the baseline cone. Dribble at full speed with your strong hand.
After passing the next cone, immediately make a crossover dribble and
change the ball in front to your weak hand. Speed dribble with your weak
hand as soon as you go by the next cone, make a crossover dribble back
to your strong hand. Continue to the opposite baseline and return,
continuing to dribble at full speed and making a crossover dribble after
you pass each cone.

 10 cones passed
without hitting
any

 cones passes
using without hitting
any
 cones passed
in one minute

Instructor:

Date:
Drill # 15
KNOCK THE BALL OUT OF THE CIRCLE

This drill develops your ability to dribble with your head up and to protect
the ball against pressure. Select a partner as an opponent. You will each
have a basketball and dribble within either the free throw circles, or
center circle, each of you trying to deflect the other’s basketball out of
the circle.

 You receive 1 point each time you

knock your opponent’s ball out of the
circle. The first to get 5 points wins.

 Your points:
 Your partner’s points:

Instructor:

Date:
Activity 5
Passing and catching

At its best, basketball game is a game where five players move the ball
as a team. Good passing and catching are the essence of team play, the
skills that make basketball such a beautiful team sport.

Passing is the most neglected fundamental of the game. Players

tend not to want to practice passing. Perhaps because of the attention
that fans and media give the players who score, not enough notice is
given the players who make the assist (the passes that lead to a score).
The best players make their teammates better. They are always a threat
to the defense because of their ability to pass to any teammate at any
time. Developing your ability to pass and catch makes you a better
players and helps make your teammates better.

Two basic reasons for passing are to move the ball for good shots
and to maintain possession of the ball, and thereby, to control the game.

Deceptively, timely, and accurate passes create scoring

opportunities for your team. To be in range for a shot the ball must be
moved up the court into the scoring area through passing or dribbling. A
pass travels many times faster than a dribble. Once in the scoring area,
quick, accurate passes from the ball-side of the court to the off-side open
up offensive opportunities. Moving the ball keeps defenders on the go
and less able to give defensive help or to double-team the player with the
ball.

A team that controls the ball with good passing and catching
provides few opportunities for the opposition to score. Knowing when
and where to pass under pressure not only provides your team a chance
to score, but also keeps your team from losing the ball through
interceptions – which often result in your opponent getting easy score.

Specific uses of passes are to

 get the ball out of a congested area,
 move the ball quickly up the court on a fast break,
 set up offensive players
 pass to an open teammate for a shot, and
 pass and cut to get your own shot

EXECUTING THE CHEST PASS

The chest pass is the most common pass in basketball because it

can be used with quickness and accuracy from most positions on the
floor. Start in a balanced stance. Hold the ball with two hands in front of
your chest, keeping your elbows in. Your hands should be slightly behind
the ball in a relaxed position. See your target without looking at it. Look
away or fake before passing. Step in the direction of your target,
extending your arms, extending your legs, back, and arms. Force your
wrists and fingers “through” the ball. Emphasize forcing your weak hand
through the ball – the strong hand tends to dominate. The ball will go
where your fingers direct it. Releasing it off the first and second fingers
of both hands imparts a backspin and gives the ball direction. Follow
through by pointing your fingers at the target with palms facing down.

EXECUTING THE BOUNCE PASS

When a defender is between you and the target, one option is to

use a bounce pass under the defender’s arms. The bounce can move the
ball to a wing on the end of a fast break or to a player cutting to the
basket. It is slower than the chest pass because of bouncing off the floor.

Execute the bounce pass like the chest pass. Pass the ball so that it
bounces off the floor at a distance allowing it to be received about waist
level. To judge the correct distance, aim for a spot two thirds of the way
or a few feet in front of the target. Bouncing the ball too close to you
results in a high, slow bounce that is easily intercepted, but bouncing the
ball too close to the receiver makes it too low to handle. Remember –
the ball will go where the fingers direct it. Follow through by pointing
your fingers at the target with the palms of your hands facing down.
EXECUTING THE OVERHEAD PASS

The overhead pass is used when you are closely guarded and
have to pass over your defender; that is, as an outlet pass to start a fast
break against pressing defenders and as a lob pass to a player cutting
backdoor to the basket. Like the sidearm bounce pass, the overhead
pass is an option for feeding the low post. Start in a balanced stance,
holding the ball above your forehead with your elbows in and flexed
about 90 degrees. Do not bring the ball behind your head from where it
takes longer to execute the pass or allows the ball to be stolen. Step in
the direction of the target, getting maximum power by extending your
legs and back. Quickly pass the ball, extending your arms and flexing
your wrists and fingers. Release the ball off the first and second fingers
of both hands. Follow through by pointing your fingers at the target,
palms down.

EXECUTING THE SIDEARM PASS

The sidearm pass is used when you are closely guarded and have
to pass around your defender. Like the overhead pass, a sidearm
bounce pass is an option for feeding the low post. Except for the start,
its execution is similar to the overhead pass. In the sidearm pass start
by moving the ball to one side – between your shoulder and hip – as
you step to the side. Do not bring the ball behind your body from
where it takes longer to execute the pass and the ball can also be
stolen. Follow through by pointing your fingers toward the target,
palms to the side.
You can use two hands for the sidearm pass, as in the overhead
pass, or one hand. With one hand, place your passing hand behind the
ball. Keep your nonpassing hand in front and on the ball until the point
of release so you can stop and make fakes when needed. You should
practice the sidearm pass as a one-handed pass with your weak, as well
as strong, hand.
CATCHING A PASS AWAY FROM THE SCORING AREA

When you are away from your scoring area and closely guarded,
give the passer a good target and meet the pass (go to the ball).
Catching the ball requires keeping your hands soft. Catch the ball with
your hands in a relaxed position, forming a natural cup with your palm
off the ball and your thumb and fingers relaxed – not spread. Give with
the ball as you catch it, bringing your arms and hands into position in
front of your chest. After receiving the pass, land with a one-two stop,
see the rim, and be ready to pass upcourt.
Drill # 16
Wall passing on the move

Practicing this drill to a wall, while moving from side to side,

develops quickness, accuracy, and confidence. Use the chest pass when
passing and catching on the move. Starting in good passing position,
pass and catch the ball as quickly and accurately as you can while moving
laterally, taking short, quick steps and not crossing your feet. Move
laterally until you reach the end of the wall.

 10 chest passes made in 30

seconds at 12 feet while
moving

 number of chest
passes in 30 seconds

Instructor:

Date:

5
2
Drill # 17
Line passing (pass & follow)

This drill performed with several teammates, is challenging,

competitive, and fun. Divide into two lines 12 feet apart, with the first
players in each line facing each other. The free throw circle or center
circle can be used as measures of spacing 12 feet apart. The first player
in line has a ball and passes to the first person in the other line and then
follows the pass by running to the right behind the line of the player who
receives the pass. The receiver catches the ball and then passes it to the
second player in the first line, following the pass by over to the right
behind the player who received the pass. The drill continues with each
player catching, passing, and following the pass with quickness and
accuracy.

 30 passes made in 1 minute

at 12 feet for the chest,
overhead, sidearm
 20 passes made in 1 minute
for the bounce pass

Your score:

a. chest passes
b. bounce passes
c. sidearm passes
d. overhead pass
Drill # 18
Bull in the ring

This is another fun passing drill with five players on offense and one
player on defense. Four teammates and you spread out equidistant
around the center circle or foul circle. One of you has a ball, and one
defender, placed in the middle of the circle (the bull in the ring), tries to
intercept, deflect, or touch a pass. The player with the ball may fake and
use any type pass to any player in the circle except the closest player t
either side. The passer may not hold the ball longer than 2 seconds
(counts). If the defensive player touches the ball or if the passer makes
a bad pass or violation, the passer becomes the defender in the middle,
with the defender going to offense.

 5 consecutive passes made

without a deflection, bad
pass, or violation

Your score:

consecutive
passes without error

Instructor:

Date:

5
4
PASSING RUBRIC
(checklist)

Cues Self- Partner Teacher

Assessment Assessment Evaluation

Head up

Pass before dribbling

Fingers spread on both sides of ball

Balanced stance

Step forward with one foot

Elbows out, and push (snap) ball

forward
After release, back of hands face
each other
Fingers point to target

Pass away from defender

Pass to open shooter

Comments:
Activity 6
shooting

Shooting is the most important skill in basketball. The fundamental skills

of passing, dribbling and defense, and rebounding may enable you to get
a high percentage shot, but you must be able to make the shot. In fact,
good shooting can often overcome weaknesses in other fundamental
skills.

The initial skill you must develop is an accurate shot. This forces
your defender to play you tight and become vulnerable to a fake, allowing
you to pass and drive as well as shoot. If you haven’t developed an
accurate shot, a defender can play back in anticipation of a drive or a
pass and be less susceptible to a fake. When you do not have the ball,
your defender can play further off you and be in better position to give
defensive help to a teammate guarding another player. To be successful,
a team must have players who can make the outside shot. A player who
cannot shoot well must compensate by being outstanding in other areas
to meet team needs.

BASIC MECHANICS AND THE ONE-HAND SET SHOT

Most players shoot seven basic shots: the one –hand set shot, free
throw, jump shot, three-point shot, hook shot, layup, and runner. These
shots all share certain basic mechanics including sight, balance, hand
position, elbow-in alignment, shooting rhythm, and follow-through. To
develop you shot, it is best to concentrate on only one or two mechanics
at a time. The following basic mechanics for the one-hand set shot,
basically the same mechanics used for the free throw can be applied to
the other shots with some adjustments.

Sight

Focus your eyes on the basket, aiming just over the front of the rim
for all except bank shots. Use a bank-shot instead when you are at a 45-
degree angle with the backboard. A 45-degree angle falls within the
distance between the box and the middle dash mark on the lane line.
The distance for the bank angle – called the 45-degree funnel – widens as
you move out. For shooting a bank shot aim for the top near corner of
the box on the backboard.

Sight your target as soon as possible and keep your eyes focused
on the target until the ball reaches the goal. Your eyes should never
follow the flight of the ball or your defender’s hand. Concentrating on the
target helps eliminate distractions, such as shouting, towel waving, an
opponent’s hand, or even a hard foul.

Balance

Being in balance leads to power and rhythmic control in your shot.

Your base, or foot position, is the foundation of your balance, and
keeping your head over your feet controls your balance.

Spread your feet comfortably to shoulder-width apart and point

your toes straight ahead. Pointing your toes straight aligns your knees,
hips and shoulders to the basket. The foot on the side of your shooting
hand is forward. The toe of your back foot is aligned with the heel of the
foot on your shooting side.

Flex your legs at the knees. This gives crucial power to your shot.
Beginning and fatigued players often fail to flex their knees, and then to
compensate for the lack of power from not using their legs, they tend to
throw the ball from behind the head or shove the ball from the hip – both
actions produce errors.

Your head should be over your waist and feet. Your head controls
your balance and should be slightly forward, inclining your shoulder and
upper body forward toward the basket. Your shoulders should be relaxed.

Hand Position

Hand position is the most misunderstood part of shooting. It is

important to place the shooting hand directly behind the ball. Placing the
nonshooting hand under the ball for balance is also important. This
position, with shooting hand behind and nonshooting hand under the ball
is called the block-and-tuck. It leaves your shooting hand free to shoot
the ball, rather than having to balance and shoot the ball.

Place your hands fairly close together with both hands relaxed and
the fingers spread comfortably. Keep the thumb of your shooting hand
relaxed and not spread apart to avoid tension in your hand and forearm).
A relaxed hand position forms a natural cup, enabling the ball to contact
the pads of your fingers and not your palm.

Place your nonshooting (balance) hand slightly under the ball: The
weight of the ball balances on at least two fingers (the ring finger and the
little finger). The arm of your balance hand is in a comfortable position,
with the elbow pointing slightly back and to the side.

Place your shooting hand directly behind the ball, your index finger
directly at its midpoint. The ball is released off your index finger. On a
free throw there is time to align your index finger with the valve or
marking at the midpoint of the ball. Developing fingertip control and
touch leads to a soft, accurate shot.

Elbow-In Alignment

Hold the ball comfortably in front of and above your shooting-side

shoulder, between your ear and shoulder. Keep your shooting elbow in.
When your shooting elbow is in, the ball is aligned with the basket. Some
players do not have the flexibility to place the shooting hand behind the
ball while keeping the elbow in. In this case, first put your shooting hand
behind the ball, and then move the elbow in as far as your flexibility
allows.

Shooting Rhythm

Shooting involves synchronizing the extension of your legs, back,

shoulders, and shooting elbow and the flexion of your wrist and fingers.
Shoot the ball with a smooth, evenly paced rhythmical lifting motion.

The initial force and rhythm for your shot comes from a down-and-
up motion of your legs. Start with your knees slightly flexed. Bend your
knees and then fully extend them in a down-and-up motion. As your legs
reach full extension, your back and shoulders extend in a smooth,
continuous upward direction.

The amount of force you should impart to the ball depends on the
range of the shot. For short distances the arm, wrist, and fingers provide
most of the force. Long-range outside shots require more force from
your legs, back, and shoulder. Smooth rhythm and a complete follow-
through will also improve long-range shooting.

An inside jump shot involves jumping and then shooting the ball at
the top of your jump with your arm, wrist, and fingers applying most of
the force. On a one-hand set shot, lift the ball simultaneously with the
upward extension of your legs, back, and shoulder.

As the shot starts the ball is tipped back from your balance hand to
your shooting hand. A good guide when tipping back the ball is to drop
your wrist back until there is a wrinkle in your skin. This angle provides a
quick release and consistent follow-through. Direct your arm, wrist, and
fingers straight toward the basket at a 45- to 60-degree angle, extending
your shooting arm completely at the elbow. The final force and control of
your shot comes from flexing your wrist and fingers forward and down.
Release the ball off your index finger with soft fingertip touch to impart
backspin on the ball and soften the shot. Keep your balance hand on the
ball until the point of release.

Follow-through

After releasing the ball off the index finger, keep your arm up and
fully extended with your index finger pointing straight to the target. The
palm of your shooting hand should face down, and the palm of your
balance hand should face up. Keep your eyes on the target. Hold your
arm up in a complete follow-through position until the ball reaches the
basket – then react to rebound or get into defensive position.
FREE THROW

Success in free throw shooting requires sound mechanics, a

routine, relaxation, rhythm concentration, and confidence. Routine,
relaxation, and rhythm contribute to concentration and confidence.

Confidence is the single most important part of free throw

shooting. Think positively. You always shoot from the same place on
the line. No one is guarding you. Three and a half balls can fit through
the basket. With confidence – and sound mechanics – you cannot miss.

Most players use the one-handed shot for a free throw, having
time to control each of the basic mechanics; sight, balance hand
position, elbow-in-alignment, shooting action and follow-through.

Once you receive the ball, position your feet making certain to line
up the ball (not your head) with the middle of the basket. Use the small
indentation mark in the floor at the exact middle of the free throw line
that was used to mark the free throw circle. Set your shooting foot
slightly to the outside of this mark, lining up the ball with the middle of
the basket.

Set up is a balanced stance. Some players bounce the ball a

certain number of times to help them relax. Use a relaxed hand position
and line up your index finger with the valve on the ball. Next, check
your elbow-in alignment. Take a deep breath to relax. Before shooting,
visualize a successful shot. Visualization just before you shoot can
produce a more free-flowing, smooth rhythm and increase confidence.
Focus on the target and shoot. Exaggerate your follow-through,
keeping your eyes on the target and your shooting arm up until the ball
reaches the basket.
Drill # 19
Shooting warm-up

Shooting close to the basket as a warm-up helps to develop

confidence and correct form and rhythm. Start in a balanced stance
about 9 feet in front of the basket with the ball in good shooting position
in front of your shooting shoulder. Shoot, leaving your arm up on your
follow-through until the ball hits the floor. A correct hand position – your
shooting hand behind the ball – and release off your index finger will
impart backspin, enabling the ball to bounce back to you.
Your goal is to make 3 consecutive shots and then increase the
distance. Once you make the 3 consecutive shots from 9 feet increase
your distance to 12 feet. When you make 3 consecutive shots from 12
feet, move back to the free throw line (15 feet from backboard).

 3 consecutive shots made at

each distance

Your score:

 # shots made at 9 ft
 # shots made at 12 ft
 # shots made at 15 ft

Instructor:

Date:
SHOOTING RUBRIC
(checklist)

Cues Self- Partner Teacher

Assessment Assessment Evaluation

See target

Shooting foot outside the mark

Balanced stance

Shooting hand behind & under ball

Bends knees when preparing to shoot

Straighten legs and arms when shooting

Extend elbow

Follow-through with shooting hand

(goose neck)

Comments:
Drill # 20
Free throw practice

You should shoot a set number of free throws each day. Practice
sets of 10 free throws after other drills. Only on rare occasions does a
player shoot more than two free throws in a row during a game.
Likewise, in this drill never take more than two free throws without
moving off the line.

Practice under pressure. Use positive affirmation statements before

you go to the line, and visualize a successful shot just before shooting.
Having a routine helps build confidence for free throws. Use deep
breathing and muscle relaxation techniques. The final step before
shooting is to eliminate all distractions and focus on the basket. Say your
personalized key words in rhythm from the start of your free throw to the
release of ball. If you miss, visualize a successful free throw with good
for.

 Improve the number of

free throws per meeting

Your score:
# of Shots # of attempts Date

Instructor:

Date:
BASKETBALL GAME RUBRICS
(Game Play)

Objectives: After sufficient practice time, the student should be able to

1. Correctly execute all basic skills in basketball;
2. apply skills and strategies learned to win a basketball game;
3. manifest knowledge of rules and regulations of the sport through
application in a game; and
4. exhibit desirable social attitudes and the spirit team work and
sportsmanship.

RUBRICS:

Court Movement P1 P2 P3 P4 P5
4 Student anticipates team cuts and passes
to person cutting to inside.
3 Student passes and catches while on the
go.
2 Student makes fast and accurate passes.
1 Student find ways to move ball legally.
Shot Execution
4 Student drives to basket to score.
3 Student is a scoring threat.
2 Student’s shots from outside are not forced
and are sometimes successful.
1 Student selects appropriate time to shoot
but is oftentimes unsuccessful.
Strategy
4 Student creates turn-overs; slows down
the ball on transition or gets to position
ahead of it; has skills to keep possession
when double-teamed.
3 Student gets open on offense; anticipates
transitions and tries to get there early;
switches from person to person or zone
defense.
2 Student changes direction as needed and
moves to cover defensive positions; plays
person to person without unnecessary
fouls.
1 Student does not play expected position;
does not drop back for defense as
necessary; does not cause unforced turn-
overs.
Rules
4 Student shows evidence of thoroughly
knowing and applying rules (no time
violation, no fouls; no travelling violations);
can answer any question on rules when
asked; and uses the rules to his/her
advantage.
3 Student shows evidence of generally
knowing the rules (few time and travelling
violations, no fouls); can answer most
questions on rules when asked; usually
uses rules to his/her advantage.
2 Student shows some evidence of knowing
rules (frequent time and travelling
violations, 1-2 fouls); and struggles with
some questions regarding rules.
1 Student is unfamiliar with rules; commits
many violations and fouls; and is unsure of
all questions asked on rules.

Teamwork and Attitude

4 Student inspires team; has reliable
consistent leadership; assists individual
team members to personally improve.
3 Student recognizes good team effort and
success; exhibits good sporting behavior;
consistently tries to play at personal best.
2 Student works well with teammates; plays
within the rules; takes responsibility for
position.
1 Student needs supervision to stay on task;
blames others; and tries to take over the
team.

Team Name:

Team Members:

P1
P2
P3
P4
P5
FAIR PLAY RUBRIC FOR BASKETBALL
(Peer Assessment)

Objective: Each student is expected to manifest desirable attitude during

and after a game.

Your Name:
Opponent’s Name:
Instruction: Rate your opponent by encircling the appropriate number.

Not at all True Very True

My opponent 1 2 3 4

says nice things in court e.g. good shot, nice

hustle, way to go.
communicates well with other players.
is courteous to everybody including the
officiating officials.
shows respect and sensitivity to those who
are not kinesthetically gifted.
believes that correct calls were made and
that the other team did not try to cheat.
shows enthusiasm and commitment when
playing a game.
shakes hand with the opponent at the end of
a game - win or lose.
does not lose one’s temper when under
pressure.
exhibits humility in victory.
exhibits grace in defeat.

REMARKS:
ETIQUETTES AND SAFETY PROTOCOLS IN THE PLAYING COURT
(Role Play)

Objectives: The students should be able to

1. manifest awareness of safety protocols by presenting a realistic and
logical solution to the dilemma;
2. Exhibit understanding of social etiquettes by incorporating them clearly in
the dialogues and in the portrayal of characters;

Instructions: Students are grouped into four (4) to act out four different
scenarios to demonstrate knowledge of etiquettes and safety
protocols in the playing courts.

Your group just won an activity!

Everyone in your group is very excited,
one person starts yelling out to the
other team…”We won, we won!” Help
out your friend and show good
sportsmanship to others in your class.

Your group is on their way down to P.E.

class when two people remembered
they forgot their sneakers. Help out
your friends to find some sneakers
otherwise they will not be able to attend
PE class.

Your team is working very hard to

perfect the different skills in volleyball.
One of your teammates is playing and
disrupting your practice. Help your
teammate realize the danger of playing
while others are practicing and the need
to practice together as a team.

One of your teammates sprained his

ankle while rebounding under the net.
What should you do to help? What
should you avoid doing in order not to
aggravate the injury?
RUBRICS:

Category 4 3 2 1
SOLUTION Point of view, Most of the point Very few of the None of the
arguments and of view, arguments points of view, points of view,
solutions and solutions arguments and arguments
proposed are very proposed are solutions and solutions
realistic and realistic and proposed are proposed is
logical. logical. realistic and realistic or
logical. logical.
CHARACTERS Portrayal of the The characters’ There is limited Characters are
characters’ roles, roles, feelings, communication not
feelings, motives, motives, and of characters’ established.
and situations is situations are roles, feelings, Feelings and
very convincing. adequately motives, and motives are
portrayed and situations. The not evident.
communicated to portrayal is half- Situations
the audience. heartedly done. appear very
artificial.
PROPS/ Props and The choice of The use of There are no
COSTUMES costumes are props and costumes and costumes and
very appropriate costumes are props props./ Those
and fit the acceptable enough contributes very used are not
characters and to make the play little to making appropriate
situations making moderately the play better. and distract
the role play entertaining. the viewer
highly engaging from the
and interesting. storyline.
SPEECH Dialogues are Only 75% of the Only 50% of the Less than 25%
very clear and dialogues can be dialogues can of the
easy to understood. be understood. dialogues can
understand. be
understood.

COMMENTS: