X`PE and Health 11 (HOPE 2) Quarter 4 (Week 1)

Module
Personal Safety Protocols in
1 Playing Basketball

LESSON 1: Nature Background of Basketaball

Basketball is a game played between two teams of five players each on a

rectangular court, usually indoors. The objective of the game is to shoot a ball through
a basket. It is one of the most popular and widely viewed team sport in the world.

Shooting, passing, dribbling and rebounding are the commonly used techniques
used in the game, as well as different positions (player positioning) defensive and
offensive structure and techniques; the “center,” “power forward” or “small forward are
the tallest players of the team, while “point guard” or “shooting guard” are the shorter
players of the team that possess the best ball handling skills and speed play.

It was invented by the Canadian clergyman, educator and physician James

Naismith on or about December 1891, at the International Young Men’s Christian
Association (YMCA) Training School (now Springfield College) in Springfield
Massachusetts. It was Luther Halsey Gulick, Naismith’s supervisor and the College’s
first physical education director, who challenged Naismith to invent a new indoor
game for the school’s students to play during the long New England winter.

Basic Skills in Basketball

1. Dribbling

It is an important skill for all basketball players. This

skill will allow you to move up and down the court,
maneuver past defenders and execute plays. This
involves bouncing the ball off the floor with your hands.
Proper dribbling requires ballhandling skills and
knowledge of how to spread your fingers for ball control.
It is also best if you know how to dribble equally well
with both hands.

Hereare the tips on basic basketball dribbling:

 Use your fingertips to dribble, never the palm.
 Dribble on the side of your body, never bounce the ball in front repeatedly.
 Get used to bouncing the ball off the ground.
 Lower your body slightly so that the ball is bouncing rapidly at waist level.
 Look up when you are dribbling, not on the ground or on the floor.
 When switching the ball from one hand to another, bounce the ball across hard
and quick.
 When changing direction, shift the momentum of your body towards that
direction.

2. Shooting

The act of attempting to score points by throwing the ball through the basket. It
requires the ability to properly hold and throw the ball into the air toward the basket
while avoiding defenders.
A general procedure that all good basketball shooters more or
less follow:

 Half-bent your knees before shooting a basketball for

more potential power.
 Your dominant hand should have its fingers spread out.
 Only the fingertips should be gripping onto the ball.
 Your other hand support the ball on the side.
 The ball should be brought above the head in one
motion.
 At this point, the angles at your armpit, elbow, and wrist
is at 90 degrees.
 While extending your knees, extend your forearm and
your wrist.
 Make sure you follow through with your wrist movement.
It feels natural to jump upon release.

Tips on shooting a basketball:

 Always keep track of the distance between you and the

hoop.
 Tuck your elbows inward towards each other when shooting.
 Shoot the basketball at an arc. It increases accuracy.
 Aim at the part inside the rim farthest from your standpoint.
 Use screens and offensive-plays to get open.
 Square up your shooting hand with the basketball hoop.
 Grip the basketball tightly with only your thumb and little finger.
 Aim with your index finger or middle finger only.
 Never hesitate due to the fear of a block shot.

3. Passing

Another skill that when mastered can

help you become a complete basketball
player. A pass happens when one player
throws the ball to another player with a
purpose of setting up a play or taking a
shot.

Points of emphasis in teaching passing:

 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.

Basic Passes

Chest Pass. The pass originates from the chest. It is thrown by gripping the ball on
the sides with the thumbs directly behind the ball. When the pass is thrown, the
fingers are rotated behind the ball and the thumbs are turned down.

Bounce Pass. Is thrown with the same motion however it is aimed at the floor. It
should be thrown far enough out that the ball bounces waist high to the receiver.

Overhead Pass. Is often used as an outlet pass. Bring the ball directly above your
forehead with both hands on the side of the ball and follow through. Do not bring the
ball behind your head, because it can get stolen and it takes a split-second longer
throw the pass.

4. Rebounding
The objective of this is to successfully gain possession of the basketball after a missed
field goal or free throw, as it rebounds from the hoop or backboard. This plays a major
role in the game, as most possessions end when a team misses a shot. The team with
the most possessions has a better chance of winning.

How to rebound:

 Find a good position on the court.

 Get low to the ground.
 Spread your arms.
 Box out your opponent, if necessary.
 Jump towards the ball.
 Grasp the ball with both hands, if possible.
 Have a plan to pass the ball.
 Learn to anticipate missed shots.

5. Running

A big part of basketball, you will find yourself running back and forth as the game
quickly transitions between offense and defense. When you have the ball, running will
help you to avoid defenders and get to the basket quicker. On defense, you often will
find yourself needing to run after the opponent, especially during fast breaks.

Tips to improve running:

1. Lean forward
2. Run on the balls of your feet
3. Swing your arms and hands from cheek to cheek (that is butt cheek to face
cheek) along-side your body – don’t allow your arms to cross-over in front of
your body.
4. Always do a combination of dynamic stretching and warm-up activities.

Equipment and Facilities in Basketball

Every Filipino loves basketball. When you around the Philippines, you can see
basketball courts even in the small villages or provinces. Thus, we should be
familiarized with the different equipment and facilities used in Basketball.

Equipment in Basketball

1. Ball – a ball of basketball is most of the time made of

leather with the official size of 29.5 to 30 inches in
circumference for men’s game and 28.5 inches in
circumference for women’s game. It should weigh 18 to
22 ounces. When bounced off 6 feet from the floor, a
well inflated ball should bounce 49 to 54 inches in
height.

2. Uniform - When one starts coaching a basketball team, the

most important requirement for a team is to have a
uniform. This helps one in differentiating a team from
another. A uniform consists of a jersey (shirt), shorts,
numbers on the front and back of the shirts for
identification.

3. Basketball sneakers - Basketball shoes help

prevent injuries, in part, by providing adequate
ankle support. Hightop sneakers offer the best
ankle support; these shoes should also lace up
to the top to help provide a snug fit.
 4. Water Bottle - is a container that is used to hold water,
liquids or other beverages for consumption. The use of a
water bottle allows an individual to drink and transport
a beverage from one place to another. A water bottle is
usually made of plastic, glass, or metal.

To avoid/preventing dehydration:

 Drink a cup of water 4 hours before the game and another half-cup of water for
every 10 to 15 minutes while playing basketball.
 Replenish electrolytes like sodium and potassium which are lost through
perspiration with sports drinks or enhanced water.
 To lower your body temperature and reduce sweating use wet towels or a water
mist on the skin.
 When you’re working out or exerting yourself, alcoholic and caffeinated
beverages, such as coffee, teas and soda, are not recommended for optimal
hydration.

Facilities in Basketball

Court dimensions. The court is a flat, hard surface free from obstructions, 28m long
and 15m wide, measured from the inner edge of the boundary line.

At 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 center line.

The front court consists of the opponents’ basket, inbounds part of the backboard and
the part of the playing court limited by the end lines behind the opponents’ basket,
side lines and inner edge of the center line nearest to the opponents’ basket.

Lines

All lines are white, 5cm wide and clearly

visible.
 Engaging in moderate to vigorous physical activities may require one to exert
much effort. These physical activities require players to use their strength and muscle
power in order to performed. In that case, players may experience different temporary
health conditions that may hinder them to perform these physical activities at their
best. These temporary health conditions may be the following:

Dehydration - it is an abnormal depletion of body fluids. It happens when the body

loses greater amount of water than the amount being taken in. To avoid dehydration
drink water before and after an exercise, replenish the electrolytes, have a regular
breaks and avoid alcoholic and caffeinated beverages.
Overexertion - it occurs when people push themselves too hard during a physical
activity: sports and exercises; motion control video games such as Nintendo Wii and
PlayStation Move; and hobbies like woodworking, building and remodeling. To avoid
injuries because of overexertion, proper posture and the use of safe and efficient
workspaces, proper lifting techniques and lighter loads, and know your body limits
should be observed.
Hypothermia - is a condition of having an abnormally low body temperature, usually
caused by prolonged exposure to cold temperature. To avoid hypothermia, wear warm
but breathable layers of clothing, pay attention to shivering (if severe, stop exercising
and go indoors), take several breaks in exercise to maintain core body temperature,
and bring extra clothes.
Hyperthermia - it occurs when the body's core temperature begins to rise. Stages of
hyperthermia: heat stress, heat fatigue and heat exhaustion. To avoid hyperthermia,
take a regular break, drink adequate water, wear comfortable clothing and find a
shady place to rest.

Activity 1: My Favorite Team!

Directions: Answer the following questions. Write your answer on the separate sheet of
paper.

1. What is your favorite basketball team in PBA/NBA? Why?

2. Who motivated or influenced you in your team of interest? How?

Activity 2: Interview time!

Directions: Conduct a survey to your classmates who play basketball. Complete the
needed information using the template below: