LECTURE NOTES-IN-PHYSICAL-EDUCATION 4.pdf

concept notes in PE

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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

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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)

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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

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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

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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

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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

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➢ 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

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➢ 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.

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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)

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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

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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

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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.