Polytechnic University of the Philippines

College of Human Kinetics

PHED 10042 TEAM

SPORTS VOLLEY BALL
and BASKETBALL
COMPILE BY:

(VOLLEYBALL)

Nino Inocencio A. Santos

Wendell M. Padilla II

Jedidia Eunice P. Pena

(BASKETBALL)

John Augusto Ramirez

Federick Cecilio A. Baysa

Jose Andres Serrano

Sheryl S. Serrano

Anthony Celi

Philip Jayson Perez

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 Polytechnic University of the Philippines
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Table of Contents
.
Program Outcome ………………………………..…………………………………..iv

Lesson 1 Orientation
Overview and Objectives ………………………………..………………….….1
Course Content
a. Vision and Mission …………………………… ……………………….1
b. Grading System …………………………………………….…….…....1
Activity/Assessment and References ......……………………………………2

Lesson 2 Self-Assessment and Volleyball Introduction

Overview and Objectives ………………………….…………………………...3
Course Content
a. Physical Activity Readiness Questionnaire……………………........3
b. A Brief History of Volleyball…………………………………………...4
c. Basic Skills in Volleyball…………………………………………........5
d. Basic Rules of Volleyball ……………………………………………..5
e. Facilities and Equipment ……………………………………………..7
f. Warm Up, Stretching and Cooldown …………………………………9
Activity/Assessment and References …………………………...………….11

Lesson 3 Basic skills (Forearm Pass)

Overview and Objectives …………………………………………………….13
Course Content
a. Activity 1 Warm-up Session …..……………………………………13
b. Activity 2 Familiarization with the ball ……………………...….…..13
c.Activity 3 Ball Control using Forearm Passing ..............................14
d. Activity 4 Cool Down …………………………………………………16
Activity/Assessment and References ………………………………………..16

Lesson 4 Overhead or Set Pass

Overview and Objectives ……………………………………………………….18
Course Content
a. Activity 1 Warm-up Session …..……………………………………….18
b. Activity2 Preparation for Overhead Passing………………………….18
c. Activity 3 Ball Control using Overhead Passing……………………...19
d. Activity 4 Cool Down ……………………………… …………………...19
Activity/Assessment and References …………………………………………..20

Lesson 5 Underhand Serve and Mid-Term Examination

Overview and Objectives …………………………………………………………21
Course Content
a. Activity 1 Warm-up Session …..………………………………………....21
b. Activity 2 Underhand Serve...…………………………………………….21
c. Activity 3 Cool Down………………………………………………………22
Activity/Assessment and References …………………………………………..22

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Lesson 6 Overhead Service

Overview and Objectives ……………………………………………………… 27
Course Content
a. Activity 1 Warm-up Session …..…………………………………… …27
b. Activity 2 Overhead Service...………………………………………….27
c. Activity 3 Cool Down...…………………………………………………..28
Activity/Assessment and References...………………………………………..28

Lesson 7 Volleyball Spike

Overview and Objectives ……………………………………………………….30
Course Content
a. Activity 1 Warm-up Session …..………………………………………30
b. Activity 2 Spiking...……………………………………………………...30
c. Activity 3 Cool Down...………………………………………………….31
Activity/Assessment and References...………………………………………..31

Lesson 8 Volleyball Block / Final Examination

Overview and Objectives ………………………………………………………..33
Course Content
a. Activity 1 Warm-up Session…..…………………………………….….33
b. Activity 2 Blocking...……………………………………………………..33
c. Activity 3 Cool Down...…………………………………………………..34
Activity/Assessment and References...………………………………………….34

About your Professors ……………………………………………………………………36

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Course Outcomes
• Develop motor skills, acquire necessary knowledge through physical activities and
cultivate positive values and attitudes for the development of an active and healthy
lifestyle
• Acquire good health, physical fitness and bodily coordination through participating
regularly in physical activity.
• Demonstrate movement skills in Volleyball activities with ease and competence
• Promote desirable moral behaviours, cooperation in communal life, ability to make
decisions, and the appreciation of aesthetic movement.
• Develop basic competence and confidence to face different challenges
• Identify and assess their own health and fitness markers.
• Appreciate physical activity, even in their own houses.

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IM #: 1 of 8:
Orientation
Week: 1 of 18 First Sem.

I. OVERVIEW
The College of Human kinetics is committed to produce graduates that meet
international standards, efficient and effective leaders. Let us start the learning with
an orientation that is designed to guide and prepare the student especially in this new
normal setting in education. From institutional policies, distance learning, basic
requirement, and grading system will be discussed in this lesson.

II. OBJECTIVES
After successful completion of this lesson, students should be able to:
-Explain existing policies of the university.
-Identify which mode of instruction is fit for them.
-Follow instructions in different settings.

III. COURSE CONTENT

PUP Vision

Clearing the paths while laying new foundations to transform the Polytechnic University
of the Philippines into an epistemic community.

PUP Mission

Reflective of the great emphasis being given by the country's leadership aimed at providing
appropriate attention to the alleviation of the plight of the poor, the development of the citizens,
and of the national economy to become globally competitive, the University shall commit its
academic resources and manpower to achieve its goals through:
1. Provision of undergraduate and graduate education which meet international standards of
quality and excellence;
2. Generation and transmission of knowledge in the broad range of disciplines relevant and
responsive to the dynamically changing domestic and international environment;
3. Provision of more equitable access to higher education opportunities to deserving and
qualified Filipinos; and
4. Optimization, through efficiency and effectiveness, of social, institutional, and individual
returns and benefits derived from the utilization of higher education resources.

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 Polytechnic University of the Philippines
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The star in the logo stands for the perfection of the human person as well as the research
for truth, while the five concentric circles depict infinite wisdom.

Both the five-pointed star and the five concentric circles stand for quintessence, meaning
the highest form of quality or the most perfect example of creation.

The star is golden yellow not only because this is a star’s natural color but also because,
together with the dark maroon used as background, it is the traditional color of the University.

The five concentric circles are white because it symbolizes purity.

Grading System:

Midterm Composition:
- Written output (reflection Paper) - 40%
- Major output - 60%
100% = 50%

Final term Composition:

- Written output - 30%
- Major output - 70%
100% = 50%
100%

Name:_____________________________ Course& Sec. ________ Date submitted: _______

IV. ACTIVITY/ASSESSMENT
Based on what you have read, pls. complete the following sentence below:
1. I had learned that _______________________________.
2. As a student I will________________________________.
3. And as a Filipino, ________________________________.
4. My expectations in this subject are _______________.

V. REFFERENCES

• https://www.pup.edu.ph/

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IM #: 2 of 8
Self-Assessment and Volleyball Introduction
Week: 2-3 of 18 First Sem.

I. OVERVIEW

It is proper to start physical activity with self-assessment and self-testing activity.

Self-testing will determine the readiness of the student to engage in physical activity. This
session will also teach the student/s to be honest in conducting self-assessment.
It also covers the historical development of volleyball, needed equipment to play,
fundamental skills needed, and basic rules of the game.

II. OBJECTIVES

After successful completion of this module, students should be able to:

• Recognize their fitness ability through self-testing.
• Follow direction coming from pre-recorded instructions
• Execute the functional movement screening
• Enumerate the fundamental skills and basic rules in volleyball
• Discuss briefly the historical development of the game
• Appreciate the evolution of volleyball equipment

III. COURSE CONTENT

1. PHYSICAL ACTIVITY READINESSQUESTIONNAIRE (PAR-Q)

The questionnaire will indicate whether you should check with your doctor before you start
a programme of physical activity. If you are over 69 years of age and you are not used to being very
active you should certainly check with your doctor. We will treat all information confidentially.

YES NO

1 Have you ever been diagnosed with a heart condition with advice from a
doctor that you should only do physical activity recommended by them?
2 Have you ever felt pain in your chest whilst you were physically active?
3 Have you ever felt chest pain whilst you were at rest?
4 Do you ever feel faint or have dizzy spells?
5 Do you have a joint problem that could be made worse by exercise?
6 Have you ever been diagnosed with high blood pressure?
7 Are you currently pregnant or have you had a baby in the last six months?
8 Are you currently taking any medication or have any medical conditions
that the instructor should be made aware of? If yes, please provide
details:

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If you have answered yes to one or more questions

Talk to your doctor by phone or in person before participating in physical activity. Tell your
doctor about the question(s) you have answered yes to. You may still be able to do any activity
you want - as long as you begin slowly and build up gradually- or you may need to limit your
activities to those which are safe for you. Talk with your doctor about the kind of activity you
wish to participate in and follow their advice.

If you have answered no to all questions

You can be reasonably confident that you can start to increase your physical activity and take
part in a progressive exercise programme. Remember - begin slowly and build up gradually.

Your privacy
Why do we collect this information from you? We use the information here to assess your ability
to take part in a programme of physical activity.

I have read, understood and completed this questionnaire. All questions have been
answered to the best of my knowledge. I confirm I have completed a gym induction

Name:____________________________________
Signature:________________________
Date: ________________________________

2. A BRIEF HISTORY OF VOLLEYBALL

Volleyball, game played by two teams, usually of six players on a side, in which the
players use their hands to bat a ball back and forth over a high net, trying to make the ball touch
the court within the opponents’ playing area before it can be returned. To prevent this a player
on the opposing team bats the ball up and toward a teammate before it touches the court
surface—that teammate may then volley it back across the net or bat it to a third teammate who
volleys it across the net. A team is allowed only three touches of the ball before it must be
returned over the net.

Volleyball was invented in 1895 by William G. Morgan, physical director of the Young
Men’s Christian Association (YMCA) in Holyoke, Massachusetts. It was designed as an indoor
sport for businessmen who found the new game of basketball too vigorous. Morgan called the
sport “mintonette,” until a professor from Springfield College in Massachusetts noted the
volleying nature of play and proposed the name of “volleyball.” The original rules were written by
Morgan and printed in the first edition of the Official Handbook of the Athletic League of the
Young Men’s Christian Associations of North America (1897). The game soon proved to have
wide appeal for both sexes in schools, playgrounds, the armed forces, and other organizations
in the United States, and it was subsequently introduced to other countries.

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3. BASIC SKILLS IN VOLLEYBALL

1. Serve - it is the attempt to drive the ball into the opponent’s court.
2. Pass - the ability to prevent the ball from touching one’s court by bumping or passing the
ball.
3. Dig - the attempt by a team to properly handle the opponent’s serve or any form of attack.
4. Set- a tactical skill in which a ball is directed to a point where a player can spike it in the
opponent’s court.
5. Spike - an act of scoring the ball over the net into the opposing court effectively and
aggressively.
6. Block - an action taken by players by standing or jumping at the front of the net to stop or
alter an opponent’s attack.

3. BASIC RULES OF VOLLEYBALL

Players in the Team:

• Team has 6 players on the court.

• 3 players are front row players and 3 of them are back row players.
• Team is allowed to use a libero player (back row player, defensive specialist) who wears a
different color shirt.

Contacts:

• Each team is allowed to have maximum of three touches before hitting the ball over the
net. (EXCEPTION: block does not count as a touch)
• Same player cannot hit the ball twice in a row (EXCEPTION I: block doesn’t count a
touch.)

Back Row Attack:

• Back row players cannot attack the ball front row. If they attack, they have to perform the
jump behind the attack line (10 feet line, 3 meter line).
o IMPORTANT! The ball has to be completely above the net for it to be an illegal
attack

Antennas:

• It is ALLOWED to play the ball off the net. It is a fault, if the ball contacts net outside
antennas.
• The ball has to travel between the antennas (or the imagined extensions of them) when
flying to the other side of the net.

In or Out?

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• Referee calls the ball “IN”, if any part of it hits the lines. (Imagine the ball is painted. If the
ball left a mark that touches the lines, the ball is judged IN)
o Ball is ruled OUT, if

o the ball lands outside the boundary lines (without touching the opponent)
o The ball hits the antenna
o any of the net or cables outside the antennas
o a referee stand or poles or the ceiling (EXPECTION: in high school, club or
college volleyball in United States it is allowed to play after ball hits the ceiling)

Contacting the Ball:

• Players are NOT allowed to catch, hold or throw the ball.

• Players are NOT allowed to hit or block the opponents serve.
• Attacking ball which is coming over the net is ILLEGAL, if it has NOT broken the plane
of the net.
In other words, the player is ALLOWED to swing the ball when it breaks the plane of the
net.

Recently changed basic volleyball rules

Let Serve:

a. Let serve is allowed. In other words, the ball can touch the net on the serve.

Points:

• A point is followed after each serve. (Earlier you had a chance to get a point only after
your own serve).

Libero:

• One of the back row players can be substituted to a libero who is a back row specialist
with unlimited subs. The libero can enter and exit the game between each serve without
coach requesting a sub.

Serve:

(1) Server is allowed to serve the ball any place behind the backline. (Earlier there was a
serving area in the corner of the court)

Contacting the Ball:

• Players are ALLOWED to double hit the ball on the first contact, for example when they
1) serve receive, or 2) dig the ball
(Since this rule change passing overhead has become commonly used method to pass
the ball. Earlier it was often called a false hit, double hit)

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Kicking:
• It is LEGAL to hit the ball with any part of the body, the foot and leg included. (Earlier it
was a mistake to kick the ball.)

Volleyball Rules Violations

• The back row player performs the attack front row. (It is ILLEGAL for the back row player
to step on the attack line when hitting.)
• The back row player blocks the ball. (The player having any part of the body above the
net and touching the ball.)
• The player double contacts the ball when setting the ball (you CAN NOT double hit the
ball when setting it)
• Player touches the net while the ball is in the play

(EXCEPTION: if the ball is hit the net and it pushes the net to the opposing player)
• Stepping on the back line when serving the ball.
• Reaching over the net to block the ball is ALLOWED, if the other side as used all the
three touches. It is a FALSE, if opposing team has not used all the touches (and there is
somebody trying to make a play there.)

4. Facilities and Equipment

a. Ball b. Net and Posts and Antennae

Synthetic and Leather

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c. Court Dimension d. Players position and rotation

5. Warm Up, Stretching and Cooldown

A good warm up pre-workout is something most people skip, but science says you should
make time for it. If rolling your ankle or tweaking your shoulder is not your goal, stretching your
muscles and joints can make a big difference in injury prevention and sports performance.

Warm – Up
It is very important to perform a proper warm up before any type of physical activity. The
purpose of a warm up is to prevent injury by increasing the body’s core and muscle
temperature. Warm muscles increase the rate of energy production which increases reflexes
and lowers the time it takes to contract a muscle.

Stretching
Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to
maintain a range of motion in the joints. Without it, the muscles shorten and become tight. Then,
when you call on the muscles for activity, they are weak and unable to extend all the way. That
puts you at risk for joint pain, strains, and muscle damage.

Routine Warm-up, Stretching and Cool Down exercises

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A. warm-up for cardio

1. Jumping Jacks for 10 sec. 3. Jogging in place for 30 sec.
2. Step sideward back and forth for 10 sec. 4. High knee jog for 10 sec.

B. To stretch safely, do the following static stretching guide:

• Try to hold each stretch for 10 seconds.
• Do not bounce while stretching.
• Stretch slowly to the point of tension; you should never feel pain.
• Focus on your breathing while stretching.
• Select stretches that work all major muscle groups.

Neck Stretching

Upward Downward Side (Right) Side (Left) Twist (Right) Twist (Left)

Upper Body Stretching

Shoulder and Triceps muscle Hand and Wrist

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Lower Body Stretching

Quadriceps Hamstring

C. Dynamic warm-up
• Arm circles (forward and backward) (10 reps)
• Toe touches (right and left) (10 reps)
• Hip rotations (like stepping over a fence) (10 reps)
• Bodyweight squats (10 reps)
• Lunges (10 reps)

Arm circles Lunges

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College of Human Kinetics

Squats Hip Rotations

Toe Touches

IV. ASSESSMENT

Name:___________________________ Course& Sec. ________ Date submitted: _______

A. Answer the PAR-Q honestly and follow the indicated direction.

B. Start memorizing the warm-up sequence does it three times a week for at least 30
minutes. On the third week answer the question below:

1. If you compare your experiences from day one up to the last day of the third week
session, what are the significant changed or an effect/s on your body, feelings, and
fitness performance?

2. Can you name components of fitness that you think and feel are being developed?

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V. REFERENCES

http://eparmedx.com/wp-
content/uploads/2013/03/January2020PARQPlusFillable.pdfPAR-Q Form

https://www.britannica.com/sports/volleyball

https://www.slideshare.net/einelailuj/volleyball-46227770

http://www.volleyballadvisors.com/basic-volleyball-rules.html

https://en.wikipedia.org/wiki/Volleyball#The_court_dimensions

https://www.health.harvard.edu/staying-healthy/the-importance-of-stretching

https://www.wyofitness.com/importance-of-warming-up

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IM #: 3 of 8:

Basic skills (Forearm Pass)

Week: 4-5-6 of 18 First Sem.

I. OVERVIEW

The pass is the first touch by the team. Basically, you perform a passing skill on any ball
that has been sent over the net to your team’s side of the court. The pass in volleyball is known
as a "bump" or a "forearm pass" because it is performed using the forearms to bump the ball.

II. OBJECTIVES

After successful completion of this module, students should be able to:

1. Follow the sequence in executing forearm pass skill

2. Demonstrate basic arm and body position for forearm pass
3. Make contact with the volleyball by using the inside of their forearms
4. Bend their knees so that they are lower than the level of contact and not swing their
arms to hit the volleyball, but instead meet the ball with their arms
5. Control and pass volleyball while stationary and moving
6. Execute with confidence the familiarization and ball control exercises.
7. Appreciate the skills learned

III. COURSE CONTENT

Materials needed: Volleyball or similar / improvise materials.

a. Activity 1: Always start the session with the routine warm-up, stretching and dynamic warm-
up that discussed last session. You have 10 minutes to do it.

b. Activity 2: Familiarization with the ball

1. Ball dribbling with right hand while walking forward and going back to your starting position.
2. Ball dribbling with left hand while walking forward and going back to your starting position.
3. Ball dribbling with both hands in front while walking forward and going back to your starting
position.
4. Throwing and catching the ball in front of your body with your both hands (at least 3 meters
high) 10 times.

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Preparation for Forearm Passing

1. Hand position

Make a fist with one hand. The other hand goes

around the fist, with the thumbs on top. The thumbs
must be side by side on the top.

2. Forearm position

The forearms are made into a flat platform, positioned ready for the
ball to come into contact. The arms are not necessarily swung
when passing. Swinging the arms will result in a less controlled pass.

3. Proper Stance (Feet, Knees, Legs)

A player will position her body in an athletic

stance, or we call this as "ready position. "Feet are just
outside the shoulders, with knees slightly bent in a
loaded position so it is easy to move right, left front or
backwards to get to where the ball has been served.

c. Activity 3. Ball control using Forearm Passing

1. Passing to yourself

Using the preparatory stance in forearm passing that you learn, practice your passing
skills with this helpful drill. Get into passing position and throw the ball straight up in the air to
yourself and use your forearm passing position on contacting the ball. Keep the ball from hitting
the ground. To work on maintaining control, try to keep your feet stationary. Always look on the
ball while doing the proper stance and keep your platform in a shoulder level position. Do this
several time until you control the ball 10 times without hitting the ground continuously.

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College of Human Kinetics

(1) (2) (3)

(4) (5) (6)

• Pass to partner
Get into passing position and remember always face the target when you pass and be
contacting the ball near the centerline of your body. You need to angle your platform so the
ball will go more straight forward and less up in the air.

(1) (2) (3)

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College of Human Kinetics

(4) (5)

3. Pass to self then to partner (optional activity)

d. Activity 4 Cool down

Do static stretching exercises to cool down your body.

IV. ASSESSMENT

Name:___________________________ Course& Sec. ________Date submitted: _______

Practical test on forearm passing. You can ask assistance from your guardian in this, just
clearly write the name and relationship to you. Use this rubric to rate your performance.

Volleyball Skill Beginner Improved Advanced Mastered Score

(5 pts.) (10 pts.) (15 pts.) (20 pts.)
Forearm Pass Hands are not Hands are not Hands are Hands are
clasped. Student’s clasped. clasped clasped
arms are bent before Student’s arms together using together using
they strike the ball. are slightly proper grip. proper grip.
Student swings arms bent before Student’s arms Student’s
at the improper time they strike the are straight arms are
and poor contact ball. Student before they straight before
with the ball. Student swings arms at strike the ball. they strike the
contacts the ball with the proper time Student swings ball. Student
their hands. and makes arms at the swings arms
good contact proper time and at the proper
with the ball makes good time and
contact with the makes good
ball contact with
the ball.
Total
Score

Guardian’s Name and Signature: __________________________

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Reflective Essay

Direction: Read the question below and write your answer on the space provided

Describe your experience in doing the activity.

_____________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
____________________________________________________________________.

V. REFERENCES

https://www.jacksonvts.com/volleyball-passing.html

https://www.eastauroraschools.org/cms/lib/NY19000901/Centricity/Domain/441/Volleyball_Skill
s_Rubric.pdf

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IM #: 4 of 8
Overhead or Set Pass
Week: 7-8 of 18 First Sem.

I. OVERVIEW

In volleyball, the overhead pass is an important skill for passing a ball and making a set
to attackers. The movement period when the ball touched the hand was divided into the pull and
push phases with the moment when the ball was at the lowest position. The overhead
pass involves hitting the ball using an overhead playing motion to direct the ball to your
teammate. The ball is played with the fingers using an overhead setting action.

II. OBJECTIVES

After successful completion of this module, students should be able to:

1. Follow the sequence in executing the set/toss

2. Demonstrate basic arm and body position for an overhead pass
3. Execute the proper stance in setting/tossing
4. Perform properly the set/ toss with their hands in a triangular formation. The set will be
performed with their finger pads not any other part of the hand.
5. Enumerate the basic rules in executing the set/toss
6. Execute with confidence the familiarization and ball control exercises.
7. Appreciate the skills learned

III. COURSE CONTENT

Materials needed: Volleyball or similar / improvise materials.

a. Activity 1: Always start the session with the routine warm-up. You have 10 minutes to
do it.

b. Activity 2: Preparation for Overhead Passing

1. Hand and Arm position

Bring your hands to your head with your thumbs pointed

back at your forehead.

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2. Proper Stance (Feet, Knees, Legs)

First move your body into position so the ball's path is directed at
your forehead. Stagger your feet with your right foot slightly in front
of your left foot and shift your weight to your left foot. Keep your feet,
hips, and shoulders square to the direction of the ball.

c. Activity 3: Ball control using Overhead Passing

The Sequence

(1) (2) (3) (4) (5)

1. Perform ready position with weight on the toes, looking to the ball and ready to move.
2. The hands come together above and in front of the head. Look through triangle window
made by thumbs and pointer fingers. The feet are in the forward stride position with knees
bent.
3. Contact the ball close to the forehead with your fingers.
4. Snap wrists forward and upward.
5. Follow through the direction of the ball.

d. Activity 4 Cool down

Do static stretching exercises to cool down your body.

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IV. ASSESSMENT

Name:___________________________ Course& Sec. ________Date submitted: _______

Practical test on overhead pass. You can ask assistance from your guardian in this exam,
just clearly write the name and relationship to you. Use this rubric to rate your performance.

Volleyball Skill Beginner Improved Advanced Mastered Score

(5 pt.) (10 pts.) (15 pts.) (20 pts.)
Student’s Student’s Student’s hands Student’s
hands are not hands are not are ready hands are
ready above above their above their ready above
Overhead (Set) Pass their head and head and in a head in a their head and
in a shape. shape. shape. Student in a shape.
Student Student pushes their Student
pushes their pushes their hands upwards pushes their
hands too hands too as the ball hands
early or too early or too approaches. upwards as
late upwards late upwards Student the ball
as the ball as the ball contacts the approaches.
approaches. approaches. ball with their Student
Student slaps Students fingertips. contacts the
at the ball with contact the Students do not ball with their
their hands. ball with their use their body fingertips.
Student’s palm Student to help hit the Student’s
does not use does not use ball. uses their
their body to their body to body to help
help hit the help hit the hit the ball.
ball. ball.
Total
Score

Guardian’s Name and Signature: __________________________

Reflective Essay

Direction: Read the question below and write your answer on the space provided

Describe your experience in doing the activity.

_____________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
_______________________________________________.

V. REFERENCES

http://www.vcdm.org/global/images/misc/SIT_Skills_Setting(1).pdf
https://www.pecentral.org/lessonideas/ViewLesson.asp?ID=5286#.X_wPxegzbIU
https://us.humankinetics.com/blogs/excerpt/overhead-passing
https://www.sportplan.net/drills/Volleyball/1-Techniques/Overhand-throw-catch-
VP0027.jsp
https://volleyball.ca/uploads/Development/Coach/Skills/One_page_desc./ADV_DEV/EN/P
assing_Overhand_for_e_module_skill_description.pdf
https://www.eastauroraschools.org/cms/lib/NY19000901/Centricity/Domain/441/Volleyball
_Skills_Rubric.pdf

20
 Polytechnic University of the Philippines
College of Human Kinetics

IM #: 5 of 8:

Underhand Serve and Mid-Term Examination

Week: 9 - 10 of 18 First Sem.

I. OVERVIEW

An underhand serve is a type of serve in which the player holds the ball in one hand,
swings the other in an arc motion below the waist and strikes the ball from the bottom with a fist
to put it in play. In an underhand serve, the player does not toss the ball up in the air, as in
other serve attempts.
i.
II. OBJECTIVES

After successful completion of this module, students should be able to:

1. Apply the right techniques of service

2. Follow the sequence in executing underhand service
3. Demonstrate proper body position and technique with underhand serve
4. Execute properly the sequence in executing underhand serve
5. Enumerate the basic rules in executing service
6. Execute with confidence the familiarization and ball control exercises.
7. Appreciate the skills learned

III. COURSE CONTENT

Materials needed: Volleyball or similar / improvise materials.

a. Activity 1: Always start the session with the routine warm-up. You have 10 minutes to
do it.

b Activity 2: Underhand Serve

The Sequence

(1) (2) (3)

21
 Polytechnic University of the Philippines
College of Human Kinetics

(4) (5) (6)

• Get your feet into position, stand with your non-dominant foot in front with your toes facing
forward. Ready the ball. Cup your non-dominant hand slightly and place the ball in it. Make
sure the ball securely balanced so it would not wobble or fall out of your hand.
• Lower the ball. Bring the arm holding the ball across to the side of your body in front of your
hitting arm. The ball should be at the height of your mid-thigh
• Draw your hitting arm straight back. It should move quickly, like a pendulum. Then swing it
forward firmly, release the ball and hit it at the bottom with your closed fist.
• Follow through with your arm.

c. Activity 3: Cool down

Do static stretching exercises to cool down your body.

IV. ASSESSMENT
Name:___________________________Course& Sec. ________ Date submitted: _______

Practical test on underhand serve - You can ask assistance from your guardian in this
exam, just clearly write the name and relationship to you. Use this rubric to rate your
performance.

Volleyball Skill Beginner Improved Advanced Mastered Score

(5 pt.) (10 pts.) (15 pts.) (20 pts.)
Underhand Serve Student holds ball Students holds Student holds Student holds
in non-serving ball in non- ball in non- ball in non-
hand. Before the serving hands. serving hand. serving hand.
student serves, Before the Student holds Student holds
they throw the ball student serves, ball in non- ball in non-
into the air. they throw the serving hand serving hand
Student swings ball into the air the whole time the whole
arms sideways or or drop the ball and does not time and does
without full before contact. throw the ball not throw the
control. Student Student swings up or drop it. ball up or drop
makes poor serving arm Student does it. Student
contact with the under control not take a step takes a

22
 Polytechnic University of the Philippines
College of Human Kinetics

ball or misses the before making before serving. powerful step

ball while serving. contact. Serve Student makes before
is inaccurate good contact serving.
due to timing with the ball Student
issues with while serving. makes good
throwing the Student follows contact with
ball into the air through with the ball while
before the their serving serving.
serve hand in Student has
accurately good follow
producing an through
inaccurate producing a
serve. straight serve.
Total
Score
Note: In the absence of open space, instructor will give another practical test with rubrics.

Guardian’s Name and Signature: __________________________

Reflective Essay

Direction: Read the question below and write your answer on the space provided

Describe your experience in doing the activity.

_____________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
______________________________________________________________.

V. REFERENCES

https://www.wikihow.com/Do-an-Underhand-Serve

http://www.theartofcoachingvolleyball.com/volleyball-glossary/.

https://www.eastauroraschools.org/cms/lib/NY19000901/Centricity/Domain/441/Volleyb
all_Skills_Rubric.pdf

23
 Polytechnic University of the Philippines
College of Human Kinetics

Mid-Term Examination

Name:___________________________ Course& Sec. ________ Date submitted: _______

I. Reflective Questions

Direction: Read the questions below carefully and write your answer on the space provided.

1. What do you think is the physical and mental health benefits of playing Volleyball?

_______________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
_____________________________________.

2. After learning the 3 basic skills (forearm pass, overhead pass and underhand serve) give
their importance to the game?

_______________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
________________________________________________________________________

II. Encircle the letter of the best answer that corresponds to the following questions or
statements.

1. How many hits are allowed on each side of the net in Volleyball?
a. 2
b. 3
c. 4
d. 5
2. When does your team rotate in a volleyball game?
a. every time you lose a point

24
 Polytechnic University of the Philippines
College of Human Kinetics

b. every time you win a point

c. after the other team serves and you win the point
d. after your team serves and you lose the point
3. In volleyball, the same person can hit the ball how many times in a row?
a. 4
b. 3
c. 2
d. 1
4. What happens if the ball hits directly on the endline?
a. It is out
b. It is a re-do
c. Rock, paper, scissors to see who gets the point
d. It is in
5. In a regulation game, how many players per team are allowed to play inside the court?
a. 12
b. 7
c. 8
d. 6
6. Players must ____________ the ball coming from a service.
a. block
b. volley
c. spike
d. bump
7. An offensive play; A downward hit into the opponents' court is know as a
a. bump.
b. set.
c. spike.
d. serve.
8. An offensive play; A one handed hit from behind the backline is known as a
a. serve.
b. set.
c. bump.
d. spike.

9. In volleyball this occurs when one or more players at the net reach higher than the top of the
net and deflect the ball coming from the opponent.
a. dig
b. set
c. block
d. bump
10. Volleyball was invented by:
a. James Naismith
b. Johnny Majors
c. Betty Englestrom
d. William Morgan

25
 Polytechnic University of the Philippines
College of Human Kinetics

11.Overhand and underhand are the two types of serves.

a. True
b. False
12. If the ball hits the floor out and touches the sideline or end line the ball is considered in.
a. True
b. False
13. A ball that touches the net on a serve and reaches the other side is a legal serve.
a. True
b. False
14. The game of volleyball was originally called Mintonette.
a. True
b. False
15. On the overhead pass, make a diamond shape with your arms and hands.
a. True
b. False

26
 Polytechnic University of the Philippines
College of Human Kinetics

IM #: 6 of 8:

Overhead Service
Week: 11- 12 of 18 First Sem.

I. OVERVIEW

An overhand serve in volleyball is a serve in which the player tosses the ball with one
hand and strikes it in the air above their head with the other hand. Overhand serving is more
advanced than underhand but that does not mean it's impossible.

II. OBJECTIVES

After successful completion of this module, students should be able to:

1. Apply the right techniques of service

2. Follow the sequence in executing overhand service
3. Demonstrate proper body position and technique with overhand serve
4. Execute properly the sequence in executing overhand serve
5. Enumerate the basic rules in executing service
6. Execute with confidence the familiarization and ball control exercises.
7. Appreciate the skills learned

III. COURSE CONTENT

Materials needed: Volleyball or similar / improvise materials.

a. Activity 1: Always start the session with the routine warm-up. You have 10 minutes to
do it.

b. Activity 2: Overhead Service

The Sequence

(1) (2) (3) (4)

27
 Polytechnic University of the Philippines
College of Human Kinetics

(5) (6) (7)

• Stand behind the end line, facing the net. Staggered, feet pointing to a target in bounds.
Backfoot is the striking foot.
• Toss the ball at a level above the head in front of the body. Striking arm forms bow and
arrow before contact
• Contact occurs above and in front of the head with open palm.
• Bring the contact hand through the ball toward the target

C. Activity 3 Cool down

Do static stretching exercises to cool down your body

IV. ASSESSMENT

Name:___________________________Course& Sec. ________ Date submitted: _______

Practical test on overhead service. You can ask assistance from your guardian in this
exam, just clearly write the name and relationship to you. Use this rubric to rate your
performance.

Volleyball Skill Beginner Improved Advanced Mastered Score

(5 pt.) (10 pts.) (15 pts.) (20 pts.)
Overhand Serve Serving hand Serving hand Serving hand is Serving hand
is not ready is not ready ready and at is ready and
and at and at shoulder/head at shoulder /
shoulder/head should/head level. Student head level.
level. Student level. Student does not Student has a
does not have does not consistently good throw
a good throw consistently have a good over the
over the have a good throw over the serving hand.
serving hand. throw over the serving hand. A Student’s
A student serving hand. student swings swings’
swings A student serving hand serving hand
serving hand swings and makes and makes
and makes serving hand average contact their

28
 Polytechnic University of the Philippines
College of Human Kinetics

poor contact and makes contact with palm. Student

with their poor contact their palm. takes a step
palm. Student with their Student takes a forward with
does not take palm. Student step forward their non-
a step forward takes a small with their non- serving leg.
with their non- step or no serving leg. Student
serving leg. step forward Student does follows
Student does with their non- not fully follow through with
not follow serving leg. through with their serving
through with Student does their serving hand
their serving not follow hand. producing an
hand. through with accurate
their serving serve.
hand
Total
Score

Guardian’s Name and Signature: __________________________

Reflective Essay

Direction: Read the question below and write your answer on the space provided

Describe your experience in doing the activity.

_______________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
_____________________________________.

V. REFERENCES

https://www.strength-and-power-for-volleyball.com/how-to-serve-a-volleyball.html

http://www.theartofcoachingvolleyball.com/volleyball-glossary/

https://www.eastauroraschools.org/cms/lib/NY19000901/Centricity/Domain/441/Volleyball_
Skills_Rubric.pdf

29
 Polytechnic University of the Philippines
College of Human Kinetics

IM #: 7 of 8:

Volleyball Spike
Week: 13 - 15 of 18 First Sem.

I. OVERVIEW

Spiking is a form of attacking and a very popular offensive move used in volleyball. It is
the act of jumping and hitting the ball down into the opponent's court, which hopefully results in
a "kill". There are various types of hits - the outside, middle, and back hits based on who the
hitter is.

II. OBJECTIVES

After successful completion of this module, students should be able to:

1. Apply the right techniques of spike

2. Follow the sequence in executing volleyball spike
3. Demonstrate the basic skill of hitting (spike)
4. Exhibit correct body position and movement in spiking
5. Enumerate the basic rules in executing spike
6. Execute with confidence the familiarization and spiking exercises.
7. Appreciate the skills learned

III. COURSE CONTENT

Materials needed: Volleyball or similar / improvise materials.

a. Activity 1: Always start the session with the routine warm-up. You have 10 minutes to
do it.
b. Activity 2: Spike the ball

The Sequence

(1) (2) (3) (4)

30
 Polytechnic University of the Philippines
College of Human Kinetics

(5) (6) (7) (8) (9)

▪ Get into position and Assume the correct stance. Face the ball and bend your knees so
you are ready to move. If you are right-handed, your left foot should be set back from your
right foot. If you are left-handed, your right foot should be set back from your left foot.
▪ Take your first step toward the ball. Take a strong first step with your left foot in the direction
of the ball. If you are left-handed, do the reverse.
▪ Take a second powerful step. Step with your right foot to build speed (if you are left-
handed, it will be your left foot). At the same time, swing your arms back behind you to
prepare for the strike. The distance of this second step will vary according to the position
of the ball. If the ball is closer to you, you will take a short step; if it is further from you, take
a longer step.
▪ Take a final step to square your feet. Step again with your left foot (or your right if you are
left-handed) and end with your feet shoulder width apart and your knees bent. Your arms
should be swung back behind you.
▪ Jump as the ball falls into position. Jump explosively upward and swing your arms
forward at the same time to jump high into the air. The higher you jump, the more
powerful your strike will be.
• As you reach the height of your jump, your arms should swing above your head and hit
the ball with the center of your hand.
• Bend your knees when your feet hit the ground to help you regain balance and avoid an
ankle injury.

c. Activity 3 Cool down

Do static stretching exercises to cool down your body

IV. ASSESSMENT
Name:___________________________Course& Sec. ________ Date submitted: _______
Practical test on spiking the ball - You can ask assistance from your guardian in this
exam, just clearly write the name and relationship to you. Use this rubric to rate your
performance.
Volleyball Skill Beginner Improved Advanced Mastered Score
(5 pts.) (10 pts.) (15 pts.) (20 pts.)
Volleyball Spike (Approach) Just jumps Does not take Does not take Takes two
straight in the two steps s to two steps s to steps to
air and does create a create a create a

31
 Polytechnic University of the Philippines
College of Human Kinetics

Student should take three steps. Right, not take two forward’s forward’s forward’s
steps s to speed. Places speed. Places speed. Places
Left, Right, and Jump. create a right foot to right foot to the right foot to
forward’s the ground ground when the ground
speed. Places when setter setter touches when setter
right foot to touches the the ball Does touches the
the ground ball Does not not make good ball. This is to
when setter make good contact with the generate a
touches the contact with ball. Has the higher jump.
ball Does not the ball. Does correct form Makes good
make good not have the with his hand contact with
contact with correct form (Thumb tucked the ball and
the ball. Does with his hand under fingers while in the air
not have the (Thumb which are reaching as
correct form tucked under extended. high as you
with his hand fingers which can. Does not
(Thumb are extended. touch the net.
tucked under Slaps at the Has the
fingers which ball. correct form
are extended. with his hand
Slaps at the (Thumb
ball tucked under
fingers which
are extended.
Hits the top of
the ball to
create a spin.
Total
Score
Guardian’s Name and Signature: __________________________

Reflective Essay

Direction: Read the question below and write your answer on the space provided

Describe your experience in doing the activity.

_______________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
_______________________________________________________________________.

V. REFERENCES

https://www.betteratbeach.com/blog/how-to-spike-a-volleyball-a-step-by-step-
explanation-of-hitting-technique

https://volleyball-basics.weebly.com/spike.html

https://www.wikihow.com/Spike-a-Volleyball

https://www.eastauroraschools.org/cms/lib/NY19000901/Centricity/Domain/441/Volleyb
all_Skills_Rubric.pdf

32
 Polytechnic University of the Philippines
College of Human Kinetics

IM #: 8 of 8:

Volleyball Block and Final Examination

Week: 16-18 of 18 First Sem.

I. OVERVIEW

Blocking is not learned by all players since only the front row utilizes it. However, it is the
main defense against the opponent's attacks and helps to slow down the speed of the attacks to
make it easier for the back row to pass. Blocking can be done by one to three players. There are
single, double, and triple blocks in volleyball. The concept behind the three blocks are all the
same.

II. OBJECTIVES

After successful completion of this module, students should be able to:

1. Apply the right techniques of block

2. Follow the sequence in executing volleyball block
3. Exhibit correct body position and movement in blocking
4. Enumerate the basic rules in executing block
5. Execute with confidence the blocking exercises
6. Appreciate the skills learned

III. COURSE CONTENT

Materials needed: Volleyball or similar / improvise materials.
a. Activity 1: Always start the session with the routine warm-up. You have 10 minutes to
do it.
b. Activity 2: Block the ball

The 1Sequence

(1) (2) (3) (4) (5) (6)

33
 Polytechnic University of the Philippines
College of Human Kinetics

1. The feet should be parallel to each other and must be in shoulder width position
2. The hands should be place in chest level position with fingers must be spread out.
3. The arms should be extended above the net while legs by squatting to jump and "getting
up" upon contact with the ball, when land should bend their knees to absorb their weight.

c. Activity 3 Cool down

Do static stretching exercises to cool down your body

IV. ASSESSMENT

Name:______________________________ Course& Sec. ________ Date submitted: ______

Final Examination

MOVIE REVIEW

Instruction: Watch a movie about Volleyball, choose one movie only and
submit a movie review report using the format/template below. Submit your
work in a PDF file and send it to email of your Professor.

Recommended Movie:

• The Miracle Season

• Iron Ladies

1. Introduction

o In the opening of your review, provide some basic information

about the film. You may include film’s name, year, director,
screenwriter, and major actors.

o Your introduction, which may be longer than one paragraph,

should also begin to evaluate the film, and it should allude to the
central concept of the review. A film review does not have to
contain a thesis or main claim, but it should focus on a central
analysis and assessment.

2. Plot Summary

o Remember that many readers of film reviews have not yet seen
the film. While you want to provide some plot summary, keep this
brief and avoid specific details that would spoil the viewing for
others.

34
 Polytechnic University of the Philippines
College of Human Kinetics

3. Description

o While the plot summary will give the reader a general sense of
what the film is about, also include a more detailed description of
your particular cinematic experience watching the film.
o This may include your personal impression of what the film looks,
feels, and sounds like.
o In other words, what stands out in your mind when you think about this particular
film?

4. Conclusion /Evaluation and Moral Lesson

o The closing of your film review should remind the reader of your general
thoughts and impressions of the film. You may also implicitly or explicitly state
whether you recommend the film. Make sure to remind the reader of why the
film is or is not worth seeing. State the moral lesson of the movie.

35
Polytechnic University of the Philippines
College of Human Kinetics

About Your Professors

36
1
 Polytechnic University of the Philippines
COLLEGE OF HUMAN KINETICS
Sta. Mesa, Manila

PHED 10042 Team Sports

(BASKETBALL)

Compile by:

Juan Augusto Ramirez

Federick Cecilio A. Baysa

Anthony M. Celi

Sheryll S.Serrano

Jose Serrano

Philip Jayson Perez

1
 TABLE OF
CONTENTS

Overview p.3

Unit 1 History of Basketball p.4

Unit 2 Dynamic Warm ups p. 13

Unit 3 Exercises for Basketball p. 21

Unit 4 Skills in Basketball p. 25

Unit 5 Footworks in Basketball p. 46

Grading System p. 52

2
OVERVIEW
This Instructional Material for PHED 10024: Team sports is a resource
material designed for the students at the Polytechnic University of the
Philippines. This module introduces the students to foundational concepts
and provides practice-based of team sports through lessons that are
presented in order that they will be taken up in class. Appropriate warm-up,
and exercises done routinely performed to make sure that the body is
physically ready for the day’s lessons.

As the lessons progress, skill level will be monitored. Conducting

regular exercise checks will enable the students to be more conscious about
their health and lifestyle. Also having proper fitness that allows to perform the
drills with ease.

The activities designed to gain and develop technique-based movements,

understand the different skill in basketball.

Course description

The purpose of this course is to provide learning experiences that will lead to the
development of basic skills in team sports. In addition to skill acquisition, the course will focus
on how to plan and implement the stages of skill development in games through the use of
extending, refining, and application tasks.

An emphasis will be placed on the use of the games stage and movement
framework as a guide for designing a variety of sport game experiences for the students.

3
 Polytechnic University of the Philippines
COLLEGE OF HUMAN KINETICS
Sta. Mesa, Manila

UNIT ONE History about Basketball

COURSE LEARNING OUTCOMES

At the end of this course, the students shall be able to
1. Understand the brief history of basketball.
2. Recognize the players position inside the court.
3. Identify the equipment’s and facilities of basketball.

COURSE OUTLINE
• Introduction
• Discussion
o Origins of the Game
o The Game
• Activities/Assessments
• References

INTRODUCTION
The popularity of basketball is such that is now enjoys a truly global status, played and
watched by an estimated 300 million people.

4
 As well as grassroots interest at amateur level, most countries now have national
federations that organize not only professional leagues for men and women, but also formal
competitive leagues for boys and girls of all ages.
National teams also compete at this global level and club teams contest world
championships, as well as championships for European, Asian, African, and Pan American
geographical areas. The most famous, wealthy, and hotly contested league in the world is run
by the National Basketball Association (NBA) in the United States.
As well as the able-bodied “running” game, there is also a thriving wheelchair game that
has its own world championships and other competitions that are run along the same lines as
the able-bodied game.
Basketball is also one of the most popular and keenly contested Olympic sports, and the
popularity of the original U.S. “Dream Team” in 1992 was a story that has become part of Olympic
Games’ legend.

THE ORIGINS OF THE GAME

The game today has inevitably evolved and improved since its inception in 1891 in
Springfield, Massachusetts, home now to the Basketball Hall of Fame. The man who created
this immediately successful sport was the Canadian Dr. James Naismith, who had sought to
find a team game suitable for indoor play during the harsh winter months of the northern United
States. Drawing on an activity he had learned as a child, Naismith developed basketball’s
original 13 rules and, consequently the game itself. However, Naismith regarded himself as a
physical educator and academic and never sought to profit from his great invention. He
received his greatest compliment in 1936 when basketball became an Olympic sport at the
Berlin games. Naismith died in 1939. Basketball Before the NBA(1891-1950): A Brief History -
YouTube

THE GAME
Basketball as we know it now is a fast, dynamic sport played by great athletes who need
to have the total fitness package in order to play the game successfully at the highest levels.
However, it is as enjoyable as a recreational pastime as when played by serious professionals.

Scoring and Fouls

Basketball is usually played indoors by a team of five players and lasts for 40 minutes
(professional and international) or 48 minutes (United States’ NBA league rules). In both versions
of the game, the total time is divided into four equal quarters with a 15-minute break at halftime.
A whole basketball team, however, is comprised of 10 players (12 in the NBA), which allows for
five (or seven NBA) substitutes to be used during the course of the game.
Basketball is almost unique in its high scoring system, which makes for exciting games
and nail-biting pressure. The other feature of the scoring is that no game can be tied. So when
scores are tied, five-minute periods of overtime are played until one team wins.
The basket itself is a bottomless net hanging off a metal ring, 18 in (46 cm) in diameter,
and attached to a backboard 10 ft (3.05 m) above the floor. Each basket, or “field goal,” scores
two points, or three points if shot from behind a line nearly 24 ft (7.3 m) from the basket. Teams
must attempt a shot within 24 seconds of getting the ball (NBA and FIBA rules); otherwise, it is
handed over to the opposition.
Any player making illegal body contact with an opposing player is judged to have
committed a foul; when this happens, the opposing team may be given possession of the ball,
or an opposing player is awarded free throws at the basket from the foul line. Each made foul

5
shot is worth one point. Players who exceed the foul limit (usually five, but six in the NBA) are
disqualified from the game.
Scoring is affected by the rules governing fouls. Most contact that is deemed by the
referees(of whom there are two in international play and three in the NBA) to
be either deliberate or that places an opponent at a disadvantage is penalized by a personal foul
being levied against the offending player. These fouls may result in the opposing team being
given. the ball or an opposing player being given free throws from the foul line. A player who
accumulates five fouls (six in the NBA) is ejected from the game.
Unsportsmanlike and more serious offenses are penalized by a “technical foul,” often
given for dissent and punishable by a free throw. Technical fouls can also be levied against
coaches. A coach who gets two of these in a game is disqualified from the contest and must
leave the court.

Skills
As well as learning the rules, all players must master the basic skills of the game. The
skills contained in this book are the individual techniques that form the basis of the game and
are the ones that every player must acquire in order to be able to participate in the game
effectively. The fundamentals of passing, dribbling, shooting, rebounding, and defensive
footwork are covered. Professional players will spend countless hours refining these essentials,
and serious players engage in a regular schedule of repetitious practice for several years working
on the premise that “only perfect practice makes perfect” and that “perfect practice makes
permanent.” Only through this dedication can players compete to their full potential.

The Players and Court

There are three main positions on the court: the guards, the forwards, and the centers.
Usually the guards are the shorter members of the team, and the centers are the tallest. Centers
tend to play nearer the basket, while the more agile forwards and guards occupy areas of the
court farther away from the basket area. The guards tend to do most of the ball handling and
longer-range shooting, with the forwards typically driving to the basket from the wings. An NBA
court is shown below (the FIBA international version uses a different 3-second area and 3-point
line).

6
Point Guard
This is the most important (and difficult) position on the court for offensive moves. The
player must be unselfish, willing to pass to teammates, yet be able to score himself, set up
offensive plays, work out, and do what is best for the team at any given moment, as well as being
a great dribbler and a good shooter.

Shooting Guard
The shooting guard must be very agile and a good long-distance shooter. The player
should be a good ball handler and be able to work quickly and accurately.

Small Forward
This position requires an unselfish player who can not only shoot from the outside but
can also make good cuts to the basket with and without the ball. This player is usually a superior
athlete.

Power Forward
The power forward must be a strong, athletic player who is a good rebounder and
competent scorer from n and around the 3-second lane. This position demands a great deal of
strength, meaning the player is often involved in the more physical side of the game, such as
defense. Picking up offensive and defensive rebounds is another key skill.

Center
The center is the most physical of all the five positions. Offensively, it requires an ability
to score from close range while in close physical contact with the opposition’s defense.
Defensively, the center is the most important position, as he or she is the last line of defense
against opponents driving toward the basket, so he or she must be able to block shots and be
an excellent rebounder, turning defense into offense.

7
In the modern game, however, all players tend to be able to do almost everything and have
become excellent all-rounders rather than specialists in one position only.

Equipment
You will need the right footwear and clothing to play basketball, though equipment is
minimal. Basketball shoes, with the laces tied up properly, athletic socks, loose-fitting shorts, and
a T-shirt are all you need. Obviously, you will also need a ball. There are various basketballs
available. The regulation full-size ball is a size 7, though a size 6 ball is used in the Women’s
National Basketball Association (WNBA) and by many female competitions. Also, the size 5 mini-
basketball is often used in underage competitions. Balls come in a variety of materials, such as
rubber, synthetic leather, and full-grain leather, and prices vary tremendously. Choose one to
suit your age and size and make sure you look after it
A basket and a ball are all you need to start practicing shooting some hoops in your backyard.

Jersey

Shorts

Socks

8
Shoes

Ball

Scoreboard

Game Clock and Shot clock

9
Score sheet

Player foul markers

Team foul markers

10
Alternating Possession Arrow

Stopwatch

The playing court

11
The playing court shall have a flat, hard surface free from obstructions with dimensions of 28 m
in length by 15 m in width measured from the inner edge of the boundary line.

The backcourt is the team’s own basket, inbounds part of the backboard and the part of the
playing court limited by their own end line, side lines and Centre line.

A team's frontcourt consists of the opponents' basket, the inbounds part of the backboard and
that part of the playing court limited by the end line behind the opponents' basket, the sidelines
and the inner edge of the Centre line nearest to the opponents' basket.

All lines shall be drawn in white color, 5 cm in width and clearly visible.

Playing floor

Rules of the game

The original 13 rules of basketball.

1. The ball can be thrown in any direction with one or both hands
2. The ball can be batted in any direction with one or both hands, but never with the fist.
3. A player cannot run with the ball. The player must thrown it from the spot on where he
catches it.
4. The ball must be held in or between the hands; the arms or body must not be used for
holding it.
5. No shouldering, holding, pushing, tripping, or striking in any way the person of an
opponent shall be allowed; the first infringement of this rule by any player shall count as
a foul, the second shall disqualify him until the next goal is made, or, if there was
evident intent to injure the person, for the whole of the game, no substitute allowed.
6. A foul is striking at the ball with the fist, violation of Rules 3 and 4, and such as
described in Rule 5.

12
 7. If either side makes three consecutive fouls, it shall count a goal for the opponents
(consecutive means without the opponents in the meantime making a foul).
8. A goal shall be made when the ball is thrown or batted from the grounds into the basket
and stays there, providing those defending the goal do not touch or disturb the goal. If
the ball rests on the edges, and the opponent moves the basket, it shall count as a
goal.
9. When the ball goes out of bounds, it shall be thrown into the field of play by the person
first touching it. In case of a dispute, the umpire shall throw it straight into the field. The
thrower-in is allowed five seconds; if he holds it longer, it shall go to the opponent. If
any side persists in delaying the game, the umpire shall call a foul on that side.
10. The umpire shall be judge of the men and shall note the fouls and notify the referee
when three consecutive fouls have been made. He shall have power to disqualify men
according to Rule 5.
11. The referee shall be judge of the ball and shall decide when the ball is in play, in bounds,
to which side it belongs, and shall keep the time. He shall decide when a goal has been
made and keep account of the goals with any other duties that are usually performed by
a referee.
12. The time shall be two 15-minute halves, with five minutes' rest between.
13. The side making the most goals in that time shall be declared the winner. In case of a
draw, the game may, by agreement of the captains, be continued until another goal is
made.
Note: The original rules of basketball were written by Dr. James Naismith in December 1891 in
Springfield, Massachusetts. These original rules were published in January 1892 in the
Springfield college school newspaper, the triangle.

13
 Polytechnic University of the Philippines
COLLEGE OF HUMAN KINETICS
Sta. Mesa, Manila

Unit 2: Dynamic Warmups

Course Learning outcomes

At the of this course the student shall be able to.

• Discuss the proper form of dynamic warm up.

• Explain the importance of proper warm up.
• Appreciate the importance of proper dynamic warm up.
Course outline

• Introduction
• Discussion
• Activity
• Reference
Introduction

The main reason for including conditioning in your training sessions is to prepare to the
athletes so that they are ready to meet the demands and requirements for the basketball in the
game environment.

Basketball requires players to display high levels of speed, strength, power, and
flexibility and then repeat efforts time and time again during the game.

14
Discussion

Importance of dynamic warmups in basketball

•What is a Dynamic Warm-Up?

•At CORE Physical Therapy, we recommend what’s known as a
“dynamic” warm-up. This is a specific sequence of movements that you
can do prior to your physical activity. The goal is to increase blood flow,
get the muscles properly stretched out, increase flexibility and improve
functional mobility in your joints.
• A dynamic warm-up is certainly more than jogging in place for a few
minutes or doing a few simple static stretches on the sideline. Static
stretches can help a little before exercise, but they are generally more
effective after the workout.
Improving Strength & Athleticism

•
Another major benefit of the dynamic warm up is the increased strength
and athleticism. Genetics play the biggest role in athleticism, but there
are improvements you can make by implementing exercises to improve
balance, spatial awareness, coordination (hands and feet), strength,
flexibility, and body control.
1. Forward backward runs

• Skipping is good for coordination, rhythm, and a light calf stretch. When
running, make sure following good running form (upper body straight, don’t let
knees buckle, and keep hips/knees/feet aligned).

15
High knee runs

• Stand with your feet hip-width apart. Lift up your left knee to your chest.
• Switch to lift your right knee to your chest. Continue the movement,
alternating legs and moving at a sprinting or running pace.

Kick butt run

• Stand up straight with your legs slightly wider than your hips. Bring one heel off the
floor toward your glutes. At the same time, match this movement with the opposite-
side hand coming up towards your shoulder, like you’re running.

• Repeat this movement on the other side, again with the opposite arm coming up
towards your shoulder. Continue the exercise at your desired speed -- move slowly
to strengthen or quickly to boost cardio.

Carioca

• Skip the right leg over the left, then left over the right leg
• Stay light on your feet
• Drive one knee up for more hip activation

16
Torso lunge twist

• Stand with feet about shoulder-width apart.

• If you're using a medicine ball, hold it in front of you with elbows bent about 90 degrees.
If you're just starting out, you may want to perform the move without weights until you
build up your strength. (if don’t have a medicine ball you can use any ball just to
perform the activity or even with a ball you can still perform it.)
• With your right foot, step forward into a basic lunge position. As you bend your knee, be
sure to keep your knee over your right foot (don't twist at the knee).
• From your midsection, twist your upper body to the right. Keep your core engaged and
squeeze your glutes.
• Reach across your right side with your arms outstretched.
• In a slow, controlled movement, bring your arms back to the center.
• Step the right foot back and return to your starting position.

Greatest stretch

• Begin in a plank position with hands below shoulders.

• Step your left foot towards the outside of your left hand
• Now move your left elbow inside towards your left foot.
• Continue the movement by moving your left hand outside of your left foot and rotate
and reach towards the ceiling.

17
High leg kick

• Stand tall with your legs straight and arms hanging at your sides.
• Kick one leg straight out in front of you while reaching for it with the opposite hand.
Return the leg to the ground to repeat on the opposite side.

Power skips

• Start standing with feet hip distance apart

• Lift right knee and spring up off your left foot, hopping into the air. Switch. Continue in
a “skipping” motion in place for desired amount of time.

Defensive slides

• Keep your butt down and stay in an athletic stance the whole time.
• Don't allow yourself to cross your feet over.

18
Jump squats
• Stand with your feet shoulder-width apart.
• Start by doing a regular squat, engage your core, and jump up explosively.
• When you land, lower your body back into the squat position to complete one rep. Make
sure you land with your entire foot on the ground. Be sure to land as quietly as possible,
which requires control.

Single leg hops

• Setup in a comfortable athletic position with the feet at roughly shoulder width apart and
your arms by your sides.
• Shift your weight to one leg and lift the unsupported leg off the floor.
• Descend quickly to a quarter squat position and extend your arms behind your torso.
• Drive upwards and land softly by absorbing the impact with the hips and knees.
• Repeat for the desired number of repetitions.

19
Split jumps

• Stand tall with your feet hip distance apart. Hands are in front of the chest hand on fist.
Take a large step forward with one foot and lower your body toward the floor. Both legs
should be bent at a 90-degree angle at the bottom of the lunge.
Lower the back knee slightly and jump to switch the feet. While in the air front foot comes back
and back foot comes to the front. Land in a bent knee lunge. Repeat

Foot fires

• Start standing with arms at the chest and hands in fists.

• Alternate running fast in place between your two feet. Stay on the balls of your feet and
keep feet low to the ground moving as fast as possible. Run for desired amount of time.

20
Reminder before doing Dynamic Exercises

• Make sure to do proper posture.

• Proper form
• Proper execution of the exercises to prevent injury to the muscle and ligaments.

Knowledge check

Answer the following:

1. What is the main purpose of dynamic Wampus? (explain in own

words)
2. Which of the following is not a dynamic warm ups? (encircle the
right answer)

a. Lunge, walking, twist trunk

b. Standing
c. Walking, toe touches, high kicks
d. Walking arm circles, walking squat
e. None of the above.

3. Which of the following is a dynamic warmup? (circle the right

answer)
a. Carioca
b. Kick butt run
c. Sitting
d. Torso lunge twist
e. All of the above

21
 Polytechnic University of the Philippines
COLLEGE OF HUMAN KINETICS
Sta. Mesa, Manila

UNIT 3: EXERCISE FOR BASKETBALL

Course learning outcomes

At the of this course, the student shall be able to:

• Discuss the proper exercise in basketball.

• Demonstrate different exercises in basketball.
• Appreciate the proper exercise in basketball.
Introduction

• Basketball is demanding sport that involves a huge variety of different

movements such as running, jumping, shuffle defensively and sudden change of
direction.

Exercises for basketball

Lateral lunge

• lunge, and indeed the reverse lunge, are fantastic lower-body exercises, but they have
one serious flaw – they only require you to move forwards and backwards.
Side or lateral lunge

22
 1. Start standing tall, feet hip-width distance apart.
2. Take a wide step out to the left. Bend your left knee as you push your hips back. ...
3. Push off with your left leg to return to standing.
4. Perform 10 to 12 lunges on the left side before switching to the right.

Glute Bridge

• Glute Bridge is one of the most effective exercises to tone the glutes and the
hamstrings. This lower body workout isolates and strengthens the glutes, hamstrings,
the core stability muscles, the hip muscles, the lower back muscles, and strengthens
the stabilization of the spinal cord.

How to do Glute Bridge

• Lie on back with bent knees hip distance apart, and feet flat on mat stacked under the
knees.
• Engage the core and squeeze your glutes as you lift your hips to a bridge. Hold,
squeezing tight and return to mat with control. Repeat for desired number of reps.

23
Lateral Skaters

• Lateral skaters work the quads, hamstring, and calves, all of which will ultimately
improve your game. But they also play a key role in strengthening the entire pelvic
girdle, especially the gluteus medius.

How to do it??

• Start standing with your legs hip-width apart, with hips and knees slightly bent.
• Shift your weight onto left leg and pick your right foot up from the ground.
• Bend your left (standing) knee to lower your hips a few inches, then push
explosively off your standing left foot to jump to the right-side landing on your
right leg.
• Bring your left leg towards your right ankle without it touching the floor.
• Repeat to the other side; you should jump as far as possible so that when you
land, you immediately take off again to the other side.
• Increase your range of motion by touching the floor with your hand every rep.
The deeper you go, the more you’ll activate your hip muscles.

Goblet Squat

• a lower-body exercise in which you hold a dumbbell or kettlebell with both hands in front
of your chest.
• Targets: Glutes, quadriceps, hamstrings, calves, core (abdominals and spinal
erectors), forearms, biceps, shoulders

How to do it?

• Hold a kettlebell with two hands against your chest as if preparing to drink from it like
goblet. Squat by sitting your hips back and down, keeping the weight in the heels of
your feet without lifting your toes. Maintain contact between the kettlebell and your
chest. Your elbows should gently touch your knees. Rise and extend powerfully through
the hips.

24
Single leg lateral leap and hold

• A great exercise for developing lateral power and control in each leg.
• This exercise focuses on creating maximum lateral force while helping your
body learn to manage that force with the opposite leg.

Activity Topic: Dynamic warmups, basketball exercise

1. Which exercise is most likely to help you jumper higher in

basketball?

f. Body squats
g. Push ups
h. Curl ups
i. Long distance

2. What is the concrete purpose of the dynamic warmups?

3. Which of the basketball exercise can develop strength and

power?

j. Lateral lunge
k. Glute bridge
l. Lateral skaters
m. Goblet squats

25
 Polytechnic University of the Philippines
COLLEGE OF HUMAN KINETICS
Sta. Mesa, Manila

Unit 4 Skills in Basketball

Introduction

• fundamentals of basketball are the MOST important thing to master because

they will make you and your team better no matter what age level or team you
play for.

Learning competencies

At the end of this course, the students shall able to:

• Explain and demonstrate the skills in basketball.

• Interpret the skills in basketball.
• execute the proper skill in basketball.

Basic skills of basketball

• Ball handling and dribbling

• Shooting
• Passing

26
Ball handling and dribbling

Introduction

Ball handling and dribbling are paramount importance. These two skills slow the
basketball to be advanced legally throughout the court of play. Ball handling is most important
part of the game of basketball included in this skill is both dribbling and passing. Because it is
one of basic part of basketball.

Ball familiarity

• Ball Slaps – slap ball as hard as you can with one hand as the other hand
holds the ball. Rotate hand on every slap. Fingertips – Extend arms out and
push ball back and forth with your fingertips.

27
Around the head

• Wrap the ball in around your head as fast as you can without dropping the
basketball.

Around waist

• Wrap the ball in a circle motion around your waist as fast as you can without
dropping the basketball.

Around the knee

• Start by standing up straight with your feet together. Wrap the ball around your
lower leg/ankles as fast as you can without letting the basketball touch the
ground.

28
Figure of 8

• Get down and squat with your legs being shoulder width apart and your back up
right. Wrap the ball in a figure 8 motion between and around your legs.

Around the leg right

• Get down and perform a split squat where your right leg is in front and your left
leg is planted behind you. Wrap the ball around only your right leg.

Around the leg left

• Get down and perform a split squat where your left leg is in front and your right
leg is planted behind you. Wrap the ball around only your right leg.

29
One hand dribbling
a. Types/Level of one hand dribbling
a.1 High – Shoulder level
a.2 Medium – Waist level
a.3 Low – Knee level

b. Right hand dribbling

c. Left hand dribbling

Crossover dribbling

• moves are used to move the ball from one hand to the other to change direction.

1. Keep your hand up so that you can see the court at all times.
2. Keep your dribble and body under control so that you can pass; change
pace and direction or shoot as the situation calls for it.
3. Protect the ball from your opponents.
4. Execute each crossover smoothly and quickly.
5. Points of Emphasis
6. The distance from the defender you chose to make your move.
7. The height of the ball on the crossover (the closer the defender, the lower
the crossover dribble must be).
8. The ability to keep the ball close to your body and under control as the
distance closes between you and your defender.

30
Behind the back –

• Keep the ball in as close as possible to your body without allowing the ball to
touch you when you push it behind your back. as the ball comes up from the
last dribble with the right hand, with fingers comfortably spread, slides slightly to
the inside or left of the ball. This causes the wrist to flex slightly to the
preparation of pulling the ball around behind you. It should be noted that some
players use a different method on this maneuver; they make the last dribble,
with the right hand behind their left hip, slide their right hand to the outside or
right of the ball and simply push the ball behind them.

Spin or turn dribble

1. - A simple way to remember the move is to think ''plant, step and pull, and go.'' This
refers to planting the left foot and stepping with the right foot as you reverse pivot off
your left foot. ''Go'' means to complete the momentum of your turn by swinging your
left leg around and continue dribbling with your left hand.

Begin practicing the spin move slowly and get a feeling of rhythm of the spin. The
plant step should be a hard step with the weight shifting almost entirely as the
planted foot before the reverse pivot. Bend your knees a little bit more on the
reverse pivot because it will improve your balance and smooth out move. Lastly,
bounce the ball hardly on the last dribble and pull the ball around you by rotating the

31
 elbow in and wrist out without turning the palm over. The ball should bounce in front
of the toes of the left foot when spinning left.

In between the legs dribble

1. To push the ball firmly through your legs, you must bend your knees to lower your
body position on the last dribble and slide your right hand slightly with the fingers
comfortable spread, to the outside (right) of the ball. Be sure the last step with the
left leg is long enough to allow the ball to go through your legs.
Your left hand should be turned slightly in toward your body with the finger
comfortable spread, ready to receive the ball off he bounce from your right hand.
The left hand should accept the ball at the same level or lower than where it left the
right hand.

As the ball comes across your body from your right hand to your left hand, swing
your right leg across and in front of your body so that you are now dribbling with
your left hand at a 45-degree angle to your left. Be sure that immediately after you
cross over, you step across with your leg and swing your right shoulder to protect
the ball from the defense. Your head should be up during the entire sequence.

32
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Passing skills

Introduction

• Passing is the first and preferred word of any coach. Moving the ball with a pass
is quicker than moving it with a dribble. The basketball pass is the most basic
collective interaction and, after shooting, it constitutes the second most common
technical action used in the game
Skills in passing the ball

• Chest pass
• Overhead pass
• One hand push pass
Targets

• know the proper mechanics of passing in basketball.

• execute properly the different basketball pass.
Teaching points

• A good pass is a pass a teammate can catch.

• When passing, step toward your receiver.
• When catching, step toward the pass
• Like shooting, the ball should have a backspin to it. This is
accomplished by following through on every pass.

Chest pass
• Start with the ball close to your chest.
• Take a step forward in the direction of your teammate while quickly
snapping your arms forward.

33
 • To create the proper backspin with your pass, place your hands on the
sides of the basketball with your thumbs on the back side facing your
body.
• When releasing the ball, your fingers should move forward and finish
pointing toward your teammate.
• Your thumbs should also snap forward pointing in the same direction but
finishing below your fingers
• Follow through by extending your arms fully in front of your body to help
create more speed.

Overhead pass

• Raise the ball above your head

• Use both hands to make a hard, accurate throw to a teammate across
the court.
• Aim for your teammate’s chest, head or above their head, depending on
how closely they are guarded.

One hand push pass

• Make a one-handed pass. Your passing hand and elbow should

be behind the ball to start.

34
 • To complete the pass, take a lead step in the direction of your
target. Make sure to keep your other foot in place to prevent a
traveling call.
• As you take your step, extend your arm with the ball in the
direction of your teammate.
• Quickly push the ball to your teammate, continuing your
momentum in the direction of the pass to help with velocity and
accuracy.

Baseball Pass

• This should be used only in very rare situations such as a length of the court
pass in an attempt at a buzzer beating shot. The ball is held with both hands on
the ball, and moved up near the ear of your throwing shoulder. At this point,
throwing this pass is just like throwing a screw ball in baseball. The hand must
be BEHIND the ball so the pass doesn’t have too much side spin, and your wrist
should follow through should be straight or even slightly counterclockwise to
avoid excessive spin.

Lob Pass

• Is an elevated air pass that is intended for either long distance or setting up a
teammate for a slam dunk or shot. Lob passes are usually high, arched passes

35
 meant to go over a defensive player before reaching a teammate. Often, a lob
pass will be sent to a player close to the basket, who can reach up to catch it
and put in the basket.

Bounce Pass

• Often used for post entry, back-door cuts, and fast breaks, the bounce pass is a
situational pass. The bounce pass is slower than a chest pass, which gives
defenders more time to make a play on it, so be sure to keep this in mind when
making passes within your offense, on out of bounds plays or other situations
requiring a crisp pass. Use the same grip and passing motion with this pass as
you did with the chest pass. The ball should hit the floor about two-thirds of the
way to the receiver. If the situation allows, you should step toward your
teammate as you throw the pass. Ideally, you want to hit your teammate
between the knees and waist.

36
Blind or no Look Pass

• is used most often when closely guarded. This pass is similar to the chest pass,
except you push with one hand while taking a step to create space from your
defender.

Outlet Pass

• Is a pass made following a defense rebound. Outlet passes allow the player that
has just gained possession of the ball to quickly transfer it to a teammate. The
offensive team can then advance the ball up the court before the opposing
defense can recover and get in proper position.

37
Behind the Back Pass

• Despite what some people say, the behind the back pass is a fundamental pass
that should definitely be used in some situations. Throwing a behind the back
pass is similar to throwing an underhand pass. You put the ball behind your
back just like you were doing around the waist ball handling drills, except once
you get to the other side; you flick your wrist in the direction the ball should
travel. This pass is deceptive and is a great way to build your passing skills. It is
however important to learn when it is a good time to throw it, and when it is
unnecessary.

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38
 https://www.youtube.com/watch?v=8tCs7T_T9pI

Introduction

Shooting is aspect of the game that most players are very happy to practice. Shooting
is a skill you can practice by yourself. Once you understand correct mechanics, all you need is
a ball, a basket, and an eagerness to improve.

Shooting forms

B.E.E.F METHOD

• BALANCED
• EYE
• ELBOW
• FOLLOW THROUGH
Balanced

• Feet are shoulder width apart for good balance.

• Feet should be in a slightly staggered stance that is consistent and comfortable
for you. Your shooting foot is slightly ahead of the non-shooting foot in a
comfortable position.
• Point your feet in the general direction of the basket, but not necessarily directly
at it. We prefer an open stance, but you can also use the closed (squared)
stance if that's more comfortable for you. With an open stance, your feet point
towards one side of the basket. For example, a right-handed shooter will point
his or her feet just to the left of the rim for a more natural position and shooting
motion.
• Once you develop a comfortable stance, line up your feet the exact same way
on every shot. Whatever stance you use, consistency is critical.
• Once you develop a comfortable stance, line up your feet the exact same way
on every shot. Whatever stance you use, consistency is critical.
• Flex/bend your knees on every shot.

39
Eye

• Knowing where you intend to place the ball begins with your eyes focused on
the basket
• To improve accuracy, locate the target (rim) as early as possible.
• Before shooting, see the whole floor, but when shooting, narrow your focus to
the front of the rim.
• Keep your eyes on the target and do not follow the flight of the ball.
• Keeping your target focus is very important!

Elbow

• This is the most important step. The elbow is directly under the ball in line with
the basket. Not too close or too far from the body. I place my elbow under the
ball, the elbow will keep the ball straight to the basket. Do not allow your
shooting arm to stick out to the side or be on an angle.
• When the elbow is straight, the ball will rest in one hand easily and can still be
released straight to the target.
• Your balance hand should not add force or spin to the shot.

40
 • The ball should start motion directly upwards from the shot pocket (no dipping of
the ball).
• Your elbow should be positioned comfortably under the ball.

Follow through

• Your shooting hand should be fully extended in a straight line to the rim.
• Allowed the ball to roll off your fingertips and your wrist snaps so that your
fingers are pointed down and straight toward the basket.
• The ball should come off the hand with perfect symmetrical backspin.
• As shown in the picture to the left, your guide hand stays to the side and does
not influence the flight of the ball.
• Hold your follow through position until the ball hits the rim

Dunk

• Basketball’s most spectacular shot relies more on jumping ability than shooting skill. If
you can jump high enough, and hands large enough to control the ball, leap, lift the ball
above the rim and push or throw it through the net.

41
Alley Oop

• is an offensive play in which one player throws the ball near the basket to a teammate
who jumps, catches the ball in mid air and slam dunks it before touching the ground.
The alley-oop combines elements of teamwork, pinpoint passing, timing and finishing.

Free throw

A free throw is a shot attempt given to a player that was fouled and it is taken on the
free throw line. The player must stay behind the free throw line when taking the
shot. Before attempting to shoot, one must maintain their balance. Find the nail or
dot in the middle of the free throw line and line your shooting foot against it. For
right-handed shooters, the shooting foot will be the right foot and vice versa.
Your elbow on your shooting hand must be lined up to make an “L” right under the
ball with fingers spread out for the backspin.

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 Aim for the back of the rim with your eyes focusing on the rims, do not look at the
ball while you execute the shot. Follow through your shot by keeping your hands up
in the air for a second or two after releasing the ball.

Layup

• You’ll typically shoot layups from very close range after dribbling to the basket, or taking
a pass near the hoop. Typical layup form involves grasping the ball with two hands,
raising it in front of your face and banking it off the backboard, which all occurs while
you’re in motion. A putback of a missed shot is also technically a layup. If you can jump
well enough you may also raise the ball as high as possible and flip it straight through
the rim.

Three-Point Shot

• A field goal attempt from behind a designated line that forms a semicircle 20 feet, 6
inches from the basket in international play. When made, it counts for three points.
Slang terms include, long-range shot, triple and trey.

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Hook Shot

A hook shot is when the shot is made while your body is not directly facing the
basket. To execute a shoot shot, you need to face the basket sideways so that your
shooting hand dribbling the ball is facing away from the basket. This is also the
stance to help guard the ball against your opponent. This makes it difficult for your
opponent to try to block the shot due to the distance created between you and your
defender.
To make the shot, jump with your left foot pushing off the ground if you’re making a
right-handed shot or vice versa. The shooting arm should be slightly bent, and it
should thrust upwards as the ball is lobbed with a flick of the wrist.
The hook shot is a staple of many players in the National Basketball Association,
including notable stars such as George Mikan, Kareem Abdul-Jabbar, Magic
Johnson, and Yao Ming.

Hail Mary Shot

• A buzzer beater is a shot that is taken before the game clock of a quarter, a half, or an
overtime period expires but does not go in the basket until after the clock expires and

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 the buzzer sounds. The concept normally applies to baskets that beat an end-of-
quarter/half/overtime buzzer but is sometimes applied to shots that beat the shot clock
buzzer.

Link: https://www.youtube.com/watch?v=hNMfpUHcR8A
https://www.youtube.com/watch?v=x7anDE7OEww
https://www.youtube.com/watch?v=7r1BTmQuLXg
Drills: https://www.youtube.com/watch?v=nC5r3LK0UY4
https://www.youtube.com/watch?v=Qszm4R4_DJ8

Tear drop shot

• teardrop is all finesse, a dandelion fluff of a shot that is nearly always tossed up by the
smallest player on the floor. The teardrop floats over defenders’ outstretched hands,
arcs toward the rafters and then — especially this year — drops through the net with
barely a whisper.

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Floater

• is a high arcing shot over the reach of taller defenders in the lane. The shooter typically
begins with a layup drive, stops short of layup range, and attempts to shoot before
defenders can recover.

Knowledge check

ACTIVITY

Make a video using these different skills in basketball.

1. Proper shooting form

2. Trashcans improvise. (shoot 30 basket)
3. Free throw

A. Do 10 times of the triple threat positions.

B. Do 10 times shooting form.
C. Do 5 seconds each hand low dribble, waist dribble and high dribble.
D. Do the cross over touch chair dribble 10 times.

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 Polytechnic University of the Philippines
COLLEGE OF HUMAN KINETICS
Sta. Mesa, Manila

Unit 5 Foot work in Basketball

Introduction

Proper footwork is the foundation of the game of basketball. Proper footwork can
enhance any player ability to play offense., defense, rebound or any other part of the game
basketball.

At the end of this course, the students shall be able to:

• Understand the foot work in basketball.

• Explain the importance of foot work in basketball.
• Execute the proper foot work in basketball.

Importance of footwork in basketball

Proper footwork is often underestimated in basketball. Most of the time players focus
more on offensive skills such as shooting the ball and attacking the rim. Great basketball

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players and coach know that fundamentals such as footwork play a very important role in
basketball.

Rip and Ready position

Players should be taught to get in this position after they catch the ball. This basketball
ready stance allows the player to be in a triple threat position, in that they are ready to pass,
shoot or dribble. The players need to learn to be tough and confident with the ball.

• Rip and ready position versus a defender

• Pivoting versus a defender
Pivot

Basketball pivot rules

• You can rotate your pivot foot

• You cannot lift your pivot foot off the floor until you shoot, pass, or begin
dribbling the ball.
• You cannot hold onto the ball for longer than five seconds.
• You cannot change your pivot foot once it is established.
• You cannot start to dribble after you begin pivoting if you were dribbling before
pivoting.
Pivoting points

• You must keep your head up with eyes forward.

• Have your knees bent a little.
• Your pivot point must not change.
• Your pivot foot does not slide.

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Jab steps

•The jab step or sidestep can be a devastating basketball move to test

the quick defender’s reaction and create space. To perform a jab step,
• To perform a jab step, you have 3 options:
Jab steps benefits

• One benefit of the basketball jab step is that the move gives you
options.
• jab step has worked perfectly to create just enough space to get a
clear look at the goal for the jump shot.
• Another benefit of the basketball jab step is it gets the defender off -
balance.

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3 options jab steps

• Simply use your non-pivot leg to take a hard-short step toward the
defender and the basket to create space.
• Use your non-pivot leg to take a hard -short step to the side of the
defender, towards the basket to create space.
• Use your non-pivot let to take a hard -short step to the middle or across
the defender, towards the basket to create space.

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Triple threat position

Can be the foundation to being an aggressive and effective offensive basketball player.

Getting into position

• Have the ball between your shoulder and your knee with your elbow behind
the ball
• Your off hand should be on the ball to help secure and protect it from the
defender. This also will allow you to quickly change hands with the ball.
• Your knees should be bent with your back straight and eyes up.
• Your weight should be slightly on the ball of your feet, not on your heels.

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Finals knowledge check!!

Guess the answers.

1. Who invented the game of basketball?

2. What is the circumference and weight of the ball?
3. What is the measurement of the court in feet?
4. How high the rim from the ground?
5. How many points are awarded from the basket?
6. It is the area where player score a point?
7. What are the positions of the players inside the court?
8. How many does the game begun?
9. When and where was it first played?
10. It is where you score the 3points?
11. What is the meaning of PBA?
12. What is the meaning of FIBA?
13. It is a skill that you throw the ball inside the rim.
14. It is a skill that you jump and grab the ball in mid-air?
15. What is the meaning of NBA?
16. Enumerate types of shots in basketball.

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 Source of the PAR-Q: The Canadian Society for Exercise Physiology
“I have read, understood and completed this questionnaire. Any questions I had were
answered to my full satisfaction.”

Signature: Identity

Certificate No.: Name: Date:

Signature of Parent or Guardian: Witness:

(for participants under the age of majority)

Note: 1. The information provided on this form will only be used for the application for use of Leisure
and Cultural Services Department’s Fitness Rooms and enrolment of recreation and sports
activities. Only persons authorized by this Department will have access to such information for
the aforesaid purposes. For correction of or access to personal data collected by means of this
form, please contact staff of the enrollment counter/district.

2. If you answer “yes” to one or more questions in the “PAR-Q & YOU”, your physical
condition may not be suitable for taking part in the activity concerned. For safety’s sake, you
should consult a doctor in advance and produce a medical certificate upon enrolment or hire of
fitness equipment to prove that you are physically fit for taking part in the activity. If you fail to
produce a medical certificate, you must submit the completed Declaration upon enrolment or
hire of fitness equipment.
3. If you fail to submit the “PAR-Q & YOU”, your application for enrolment of recreation and
sports activities or use of Leisure and Cultural Services Department’s Fitness Rooms will not
be entertained. This physical activity clearance is valid for one year from the date it is
completed. Registered fitness room users have to re-submit a new questionnaire after the valid
period expired.
4.
1. PHYSICAL ACTIVITY READINESS QUESTIONNAIRE (PAR-Q)

The questionnaire will indicate whether you should check with your doctor before you start
a programme of physical activity. If you are over 69 years of age and you are not used to being
very active you should certainly check with your doctor. We will treat all information confidentially.

YES NO

1 Have you ever been diagnosed with a heart condition with advice from a
doctor that you should only do physical activity recommended by them?

2 Have you ever felt pain in your chest whilst you were physically active?

3 Have you ever felt chest pain whilst you were at rest?

4 Do you ever feel faint or have dizzy spells?

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5 Do you have a joint problem that could be made worse by exercise?

6 Have you ever been diagnosed with high blood pressure?

7 Are you currently pregnant or have you had a baby in the last six months?

8 Are you currently taking any medication or have any medical conditions
that the instructor should be made aware of? If yes, please provide
details:

Grading system

Class Standing 50%

• Reflective Essay
• Knowledge Test
• Self-assessment Skill Check
• Assignments
• Dance Fitness Tracker and Portfolio
Midterm / Final Examinations 50% 100%

Midterm Grade + Final Term Grade = FINAL GRADING

2

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