CLUDINE P.

CAITUM

BEED-2

History of basketball

The history of basketball began with its invention in 1891 in Springfield, Massachusetts by Canadian
physical education instructor James Naismith as a less injury-prone sport than football. Naismith was a
31-year old graduate student when he created the indoor sport to keep athletes indoors during the
winters.[1] The game became established fairly quickly and grew very popular as the 20th century
progressed, first in America and then in other parts of the world. After basketball became established in
American colleges, the professional game followed. The American National Basketball Association (NBA),
established in 1946, grew to a multibillion-dollar enterprise by the end of the century, and basketball
became an integral part of American culture.

Officials and their duties and responsibilities

The game officials shall be a Crew Chief, Referee, Umpire and Replay Center They will be
assisted by an official scorer, two trained timers, and courtside administrator. One timer will
operate the game clock and the other will operate the shot clock. The courtside administrator
will be stationed at the scorer’s table to facilitate communication between the Replay Center
Official, on-court game officials, official scorer, and other personnel at the scorer’s table. All
officials shall be approved by the League Office.

Section II—Duties of the Officials

The officials shall, prior to the start of the game, inspect and approve all
equipment, including court, baskets, balls, backboards, timer’s and scorer’s
equipment.

The officials shall not permit players to play with any type of jewelry.

The officials shall not permit any player to wear equipment which, in their
judgment, is dangerous to other players. Any equipment which is of hard
substance (casts, splints, guards and braces) must be padded or foam covered
and have no exposed sharp or cutting edge. All the face masks and eye or nose
protectors must be approved by NBA Basketball Operations and conform to the
contour of the face and have no sharp or protruding edges.

The use of any foreign substance during games is strictly prohibited. A “foreign
substance” is any substance that is applied during games to a player’s body,
uniform or equipment, or to any game equipment, that is designed or intended
to provide a player or a team with a competitive advantage.

All equipment used must be appropriate for basketball. Equipment that is

unnatural and designed to increase a player’s height or reach, or to gain
an advantage, shall not be used.

The officials must check the game balls to see that they are properly inflated.
The recommended ball pressure should be between 7 ½ and 8 ½ pounds.

The crew chief shall be the official in charge.

The Replay Center Official will make the final ruling on all replays, except for
Flagrant Fouls and Altercations.

If a coach desires to discuss a rule or interpretation of a rule prior to the start

of a game or between periods, it will be mandatory for the officials to ask the
other coach to be present during the discussion. The same procedure shall be
followed if the officials wish to discuss a game situation with either coach.

The designated official shall toss the ball at the start of the game. The crew
chief shall decide whether or not a goal shall count if the officials disagree, and
he shall decide matters upon which scorers and timers disagree.

All officials shall enter the court prior to the 15-minute mark on the game clock
to observe the warm-up period and report to the league office any atypical
situations and to review scoring and timing procedures with table personnel.

The crew chief must check the Active List prior to the start of the game.

Officials must meet with team captains prior to the start of the game.

Officials must report any atypical or unique incident to the Basketball and
Referee Operations Departments by e-mail. Flagrant, punching, fighting fouls
or a team’s failure to have eight players to begin the game must also be
reported.

Section III—Elastic Power

The officials shall have the power to make decisions on any point not
specifically covered in the rules. The League Office will be advised of all such
decisions at the earliest possible moment.

Section IV—Different Decisions By Officials

The crew chief shall have the authority to set aside or question decisions
regarding a rule interpretation made by either of the other officials.

If two officials give conflicting signals as to who caused the ball to go out-of-
bounds, they will conference and reconstruct the play in an attempt to make
the correct call. If no resolution is reached, a jump ball will be signaled
between the two players involved at the nearest circle. If the two players cannot
be identified, the jump ball shall be administered at the center circle between
any two opponents in the game. If one official signals and another official
clearly knows the call is incorrect, they should conference and the calling
official may change the call on the information given. However, if both officials
are adamant about their ruling, a jump ball should be held similar to above.

EXCEPTION: Last two minutes of fourth period and last two minutes of
overtime. (See Rule 13—Section I—a—(7))

In the event that a violation and foul occur at the same time, the foul will take
precedence.

Double Foul (See Rule 12B—Section VI—f).

If the two officials differ on a block/charge foul involving the restricted area
and/or lower defensive box, they will conference and share information in an
attempt to make the correct If no resolution is reached it will be treated as a
double foul (See Rule 12B— Section VI—f).

EXCEPTION: Last two minutes of fourth period and last two minutes of
overtime. (See Rule 13—Section I—a—(12))

Section V—Time and Place for Decisions

The officials have the power to render decisions for infractions of rules
committed inside or outside the boundary lines. This includes periods when
the game may be stopped for any reason.

When a personal foul or violation occurs, an official will blow his/her whistle to
terminate play. The whistle is the signal for the timer to stop the game If a
personal foul has occurred, the official will indicate the number of the offender
to the official scorer, the type of foul committed and the number of free throws,
if any, to be attempted or indicate the spot of the throw-in. If a violation has
occurred the official will indicate (1) the nature of the violation by giving the
correct signal (2) the number of the offender, if applicable (3) the direction in
which the ball will be advanced.
When a team is entitled to a throw-in, an official shall clearly signal (1) the act
which caused the ball to become dead (2) the spot of the throw-in (3) the team
entitled to the throw-in, unless it follows a successful field goal or free throw.

When a whistle is erroneously sounded, whether the ball is in a possession or

non- possession status, it is an inadvertent whistle and shall be interpreted as
a suspension- of-play.

An official may suspend play for any unusual circumstance (See Rule 4 –
Section XIII).

Section VI—Correcting Errors

A. FREE THROWS

Officials may correct an error if a rule is inadvertently set aside and results in
the following:

A team not shooting a merited free throw that will remain in play.

EXCEPTION: If the offensive team scores or shoots earned free throws as a

result of a personal foul prior to possession by the defensive team the error
shall be ignored if more than 24 seconds has expired.

A team not shooting a merited free throw that will not remain in play. The error
shall be corrected, all play shall stand and play will resume from the point of
interruption with the clocks remaining the same.

A team shooting an unmerited free throw.

Permitting the wrong player to attempt a free throw.

Officials shall be notified of a possible error at the first dead ball.

Errors which occur in the first or third periods must be discovered and rectified
prior to the start of the next period.

Errors which occur in the second period must be discovered and the scorer’s
table notified prior to the officials leaving the floor at the end of the The error(s)
must be rectified prior to the start of the third period.

Errors which occur in the fourth period or overtime(s) must be discovered and
rectified prior to the end of the period.
The ball is not in play on corrected free throw attempt(s). Play is resumed at
the same spot and under the same conditions as would have prevailed had the
error not been discovered.

All play that occurs is to be nullified if the error is discovered within a 24-
second time The game clock shall be reset to the time that the error occurred.

EXCEPTION (1): Acts of unsportsmanlike conduct and all flagrant fouls, and
points scored therefrom, shall not be nullified.

EXCEPTION (2): If the error to be corrected is for a free throw attempt where
there is to be no line-up of players on the free throw lane (technical foul,
defensive three seconds, flagrant foul, clear path-to-the-basket foul, punching
foul, away-from-the-play foul) the error shall be corrected, all play shall stand
and play shall resume from the point of interruption with the clocks remaining
the same.

B. LINEUP POSITIONS

In any jump ball situation, if the jumpers lined up incorrectly, and the error is
discovered:

After more than 24 seconds has elapsed, the teams will continue to shoot for
that basket for the remainder of that half and/or If the error is discovered in
the first half, teams will shoot at the proper basket as decided by the opening
tap for the second half.

If 24 seconds or less has elapsed, all play shall be nullified.

EXCEPTION: Acts of unsportsmanlike conduct, all flagrant fouls, and points

scored therefrom, shall not be nullified and play will resume from the original
jump ball with players facing the proper direction.

C. THROW-IN

If the second, third or fourth period or any throw-in begins with the wrong
team being awarded possession or the teams facing in the wrong direction, and
the error is discovered:

after 24 seconds has elapsed, the error cannot be corrected.

with 24 seconds or less having elapsed, all play shall be nullified.

EXCEPTION: Acts of unsportsmanlike conduct, all flagrant fouls, and points
scored therefrom, shall not be nullified.

D. RECORD KEEPING

A record keeping error by the official scorer which involves the score, number
of personal fouls, team fouls and/or timeouts may be corrected by the officials
at any time prior to the end of the fourth period. Any such error which occurs
in overtime must be corrected prior to the end of that period.

Section VII—Duties of Scorers

The scorers shall record the field goals made, the free throws made and missed
and shall keep a running summary of the points scored. They shall record the
personal and technical fouls called on each player and shall notify the officials
immediately when a sixth personal foul is called on any player. They shall
record the timeouts charged to each team, shall notify a team and its coach
through an official whenever that team is granted its final timeout and shall
notify the nearest official each time a team is granted a charged timeout in
excess of the legal number. In case there is a question about an error in the
scoring, the scorer shall check with the crew chief at once to find the
discrepancy. If the error cannot be found, the official shall accept the record of
the official scorer, unless he has knowledge that forces him to decide
otherwise.

NOTE: Rule 14, the Coach’s Challenge, is an experimental rule in effect for the
2019-2020 NBA Season. For the purposes of Rule II, Section VII, the official
scorer shall record, only after notification by the on court game officials, if and
when a coach uses his/her Coach’s Challenge. The full duties of the official
scorer with respect to the Coach’s Challenge are defined in Rule 14—II—c.

The scorers shall keep a record of the names, numbers and positions of the
players who are to start the game and of all substitutes who enter the When
there is an infraction of the rules pertaining to submission of the active list,
substitutions or numbers of players, they shall notify the nearest official
immediately if the ball is dead, or as soon as it becomes dead if it is in play
when the infraction is discovered. The scorer shall mark the time at which
players are disqualified by reason of receiving six personal fouls, so that it may
be easy to ascertain the order in which the players are eligible to go back into
the game in accordance with Rule 3—Section I.
The scorers shall ask the timer to sound the horn to signal the officials. This
may be used when the ball is dead or in certain specified situations when the
ball is in control of a given team. When a player is disqualified from the game,
or whenever a penalty free throw is being awarded, the timer will sound the
horn to notify the game officials. It is the duty of the scorekeeper to inform the
timer to sound the horn and be certain that the officials have acknowledged a
player’s sixth personal foul and/or the penalty is in effect.

The scorer shall not signal the officials while the ball is in play, except to notify
them of the necessity to correct an error.

Should the scorer sound the horn while the ball is in play, it shall be ignored
by the players on the court. The officials must use their judgment in stopping
play to consult with the scorer’s table.

Scorers shall record on the scoreboard the number of team fouls up to a total
of five, which will indicate that the team is in a penalty situation.

Scorers shall, immediately, record the name of the team which secures the first
possession of the game.

Section VIII—Duties of Timers

The timers shall note when each half is to start and shall notify the crew chief
and both coaches five minutes before this time, or cause them to be notified at
least five minutes before the half is to start. They shall signal the scorers two
minutes before starting time. They shall record playing time and time of
stoppages as provided in the rules. The official timer and the 24-second clock
operator shall be provided with digital stop watches to be used in case the
official timeout, game clock and/or 24-second clocks/game clocks located
above the backboards fail to work properly.

At the beginning of the first period, any overtime period or whenever play is
resumed by a jump ball, the game clock shall be started when the ball is legally
tapped by either of the jumpers. The 24-second clock will be started when
player possession of the ball is obtained. No time will be removed from the
game clock and/or 24-second clock if the ball is not legally touched before a
violation.

If the game clock has been stopped and the ball is put in play by a throw-in,
the game clock and the 24-second clock shall be started when the ball is legally
touched by any player on the court. The starting of the game clock and the 24-
second clock will be under the control of the official timer.
During an unsuccessful free throw attempt, the game clock will be started
when the ball is legally The 24-second clock will be started when player
possession of the ball is obtained.

The game clock shall be stopped at the expiration of time for each period and
when an official sounds his/her whistle. The timers shall record only the
actual playing time in the last minute of the first, second and third periods.
They shall record only the actual playing time in the last two minutes of the
fourth period and the last two minutes of any overtime period(s).

For a charged timeout, the timer shall start the Time-out Clock immediately
after an official signals for a timeout and play will not resume until the Time-
out Clock has expired.

The game clock and the scoreboard will combine to cause a horn to sound,
automatically, when playing time for the period has expired. If the horn or
buzzer fails to sound, or is not heard, the official timer shall use any other
means to notify the officials immediately.

In a dead ball situation, if the clock shows :00.0, the period or game is
considered to have ended although the horn may not have sounded.

Ball handling results Sheet

Good routine to improve ball handling skills or as a warm up for more advanced players. The
entire workout is below if you do not want to watch the entire video.

Ten Ball Slaps

Five Up & Down Fingertips

Five Times Around the Head

Five Times Around the Head (reverse direction)

Five Times Around the Waist

Five Times Around the Waist (reverse direction)

Five Times Around Both Legs

Five Times Around Both Legs (reverse direction)

Five Times Around Right Leg

Five Times Around Right Leg (reverse direction)

Five Times Around Left Leg

Five Times Around Left Leg (reverse direction)

Five Figure Eights

Five Figure Eights (reverse direction)

Five One-Leg Two Legs

Five One-Leg Two Legs (reverse direction)

20 Low Dribbles (both hands) → The Ball Should Not Go Above the Calf Muscle

Ten Pound Dribbles (both hands)

Five Times Around One Leg With One Hand (both sides) → Right Leg Right
Hand, Left Leg Left Hand

Five Quick Dribble Figure Eights

Five Windshield Wipers (both hands)

Five Walking the Dogs (both hands)

Five Dog Wipers (both hand)

Ten Crossovers → Two Crossovers is one (Right to Left then Back)

Ten Between the Legs (both sides)

Ten Figure Eights

Ten Behind the Back

Ten Between the Legs Cross (both ways)

Ten Between the Legs Behind the Back (both ways

Basic concept of defense

Defensive basic concepts and principles include trap zones, red zone, push points, Helpside "I",
and Box Pressure.

That the out of bounds lines are a defender's greatest ally.

By keeping the ball out of the middle of the court it cuts down the offensive
operating area and establishes backside support.

In assuming Helpside “I” positions, defenders can help out teammates, double
team, deny ball cuts, take charges, and rebound.

Creating Box pressure provides the defense with a numerical advantage.

Neutralizing the Offensive Advantage

| Trap Zones | Red Zone | PushPoints | Helpside I | Box Pressure | In Review

|

Obviously in the game of basketball, the offensive player has a big advantage
over a defensive player. However, Disruptive Pressure Defense can neutralize
this advantage with sound defensive fundamentals and teamwork. Team
defense does not only eliminate all one-on-one isolations and player
mismatches that may occur during a game, but it also provides defenders with
strong, helpside support and quick hitting double teams which, in turn, allows
them to exert more pressure on the ball hander without any fear of getting
beat.

Because basketball players spend most of their time and efforts developing and
refining their offensive skills, they are usually very ill prepared defensively. Yet,
despite having little or no defensive skills, coaches still expect their players to
be able to go out guard outstanding offensive opponents. However, for them to
be successful, players must first possess a working knowledge of the basic
defensive concepts and fundamentals. These basic concepts include: Trap
Zones, Red Zone, Pushpoints, Helpside I, and Box Pressure.

5 Stars

Trap Zones
Out of Bounds Lines are the Defender's Greatest Allies!

Out of bounds lines are tenacious defenders that never make a mistake.
Defenders should take full advantage of the out of bounds lines to form trap
zones. There are two types of trap zones: Primary and Secondary.

Primary Trap Zones

Primary Trap Zones

Primary trap zones are the corners of the court where the defense can take
advantage of two out of bounds lines to trap and lock up the offensive player.
There are six primary trap zones. Two are in the back court and four are in the
front court.

Secondary Trap Zones

Secondary Trap Zones

Secondary trap zones are the sideline or baseline locations where, defensively,
one out of bounds line comes into play. Defenders should be constantly
pushing and forcing ballhandlers into trap zones. When successful, it definitely
provides the defense with a tremendous advantage.

5 Stars

"Red Zone"

Keeping the Ball Out of the Middle of the Court

One of the most important principles of defense is to push the ball hander
toward the sideline. In keeping the ball out of the middle it not only cuts down
and minimizes the offensive operating area on the court, but, in addition, it
also establishes helpside defensive support.

Red Zones

The "Red Zone" in the width of the free throw lanes and runs the full length of
the court endline to baseline.

Red Zone

Middle Penetration

Secondary Trap Zones

If the ball handler should penetrate into the middle, the defender should
physically block and turn the dribbler back to the sideline.

Secondary Trap Zones

If/when the defender is unable to turn the ball handler, force the dribbler
across the red zone to the opposite sideline.

5 Stars

PushPoints

Court Size

Pushpoints represent specific spots on the court for the defender to push or
influence the opponent with the ball. These exact locations are located along
each sideline and baseline. They include the corners, free throw line extended,
baseline and half court.

Sideline Push

Defenders should influence the ballhandler to the nearest sideline or baseline

pushpoint. In influencing a ballhandler toward a pushpoint, it cuts down and
minimizes the offensive operating area.

Influcing to a PushPoint

When a defender is unable to maintain leverage and force the ball handler to
the desired pushpoint, they should just force to the next pushpoint.

Ball Located on the Wing

Secondary Trap Zones

When the ball is on the wing, the defender should make every attempt to push
the ball handler, below the block, toward the baseline pushpoint. However, if
the dribbler tries to drive into the middle of the court, the defender should
protect the elbow, and force the dribbler over the top of the circle.

Ball Located at Top of Circle

Corner Push

When the ball is located in the high post area, the defender should make every
attempt to protect the "Elbows" and push the ball handler towards a corner
pushpoint.
5 Stars

Helpside "I"

Backside Support

Defenders should be aware of their location in relationship to the ball handler

at all times. By pressuring the ballhandler to sideline "PushPoint," it enables
the defensive players on the opposite side of the floor to sag off their opponents
and establish strong, backside support positions. This backside support
position is known as the "Helpside I."

Just like trying to catch a rabbit or chicken, if you chase after it or try to cut it
off you are going to be unsuccessful. However, you will be successful in
catching it if you herd it into a corner. Disruptive Pressure Defense works in a
similar manner. By using sideline PushPoints along with preventing ball
reversal, it will box the offense into a corner.

Backside Support Right

Backside Support Left

In assuming Helpside "I" positions, defenders can help out teammates, double
team, deny ball cuts, take charges, and rebound. Helpside support also
neutralizes any offensive player advantages along with eliminating all one-on-
one isolations.

Double I

Double "I" (Low/High)

A Double Helpside "I" defensive alignment is created when the post is deployed
on the ball side of the court. From this alignment two defensive (Low/High)
players are in position to provide for strong defensive help.

Double I

Triple "I" (Low/Mid/High)

When the offense deploys the post on the side of the court away from the ball,
it creates a Triple Helpside "I" defensive alignment. This alignment will allow
three defensive (Low/Mid/High) players to provide defensive help. Any one of
the three " Helpside I" players can rotate to trap.

Inverting on Helpside
Inverting

Players in the "Helpside I" positions should recognize when a big player is in a
"High I" position and a smaller player is in a "Low I" position, and INVERT by
interchanging positions whenever possible.

No Helpside Support

No Helpside Support

Caution

5 Stars

Box Pressure

Numerical Advantage

Boxing the offense into a corner takes a coordinated team effort. The defender
guarding the player with the ball needs to push the ball handler to a sideline or
baseline pushpoint, all of the weakside defenders must assume "Helpside I"
positions, and the reversal pass must be denied.

Once Box pressure is created, it doesn't only limit the area of the court that
needs to be defended, but it also provides the defense with a significant
numerical player advantage. If you count the baseline and sideline (two great
defensive players that never make any mistakes) the numerical advantage
becomes even bigger.

5-on-3 Defensive Advantage

Five against Three Defensive Advantage

Boxing the opponent into the corner creates a 5-on-3 numerical advantage for
the defense when the offensive post sets up on the ball side of the court.

5-on-3 Defensive Advantage

Five against Two Defensive Advantage

If/when the post assumes a weakside position, box pressure affords an even
bigger advantage in creating a five (seven if you count the two out of bound
lines) against two situation.

Preventing Ball Reversal

Preventing Ball Reversal

Preventing the ball reversal is the key to creating box pressure. In denying the
ball reversal pass, it will force the ball handler into dribbling or making a
difficult pass.

Allowing Ball Reversal

Allowing Ball Reversal

Allowing ball reversal (sideline to sideline) forces the defense to defend the
entire court .

NOTE: During ball reversal is the time that the defense is most vulnerable. All
defenders must transition from either an "Off Ball" to an "On Ball" position or
vise versa from an "On Ball" to an "Off Ball"position, exposing them to attack.
This is why most offenses have quick hitting, weakside options, and why ball
reversal is such a key ingredient of zone offenses

Do Not Allow Middle Dribble Penetration

Allowing Ball Reversal

Allowing dribble penetration into the middle (Red Zone) takes away the
defensive help and eliminates box pressure.

Muscle endurance of Basketball

Muscular Endurance (LME): is the ability of the muscle or muscle group to perform repeated
contractions (concentric, eccentric or isokinetic) for an extended period of time, or to maintain a
contraction for an extended period of time (isometric contraction) in the face of fatigue. Examples of
this type of endurance can be seen in a player’s ability to repeatedly contest a rebound by jumping.

Principles of Weight Training

Basketball weight training should address the body as a whole. This means that while you want to do a
basketball upper body workout, you also want to incorporate a basketball leg workout. It also means
that whatever muscles you work, you should also work the opposing muscle groups.

It further means starting with your foundation, which involves stability, coordination, technique, and
form. If you aren't moving efficiently, you're well on your way to injury and pain later on.
Basketball weight training shouldn't just focus on movements you're doing on the court. It should also
focus on the muscles and joints that support those movements, as well as the efficiency of those
movements.

When it comes to coordination and movement efficiency, ideally, you want to nail down mobility,
posture, balance, and stability exercises before moving onto force production and absorption or agility
exercises. Build on your foundations first and you'll succeed in more relevant movements and exercises.

The following sections offer examples of mobility, posture, balance, and stability exercises to help give
you some idea as to what you should be doing in your basketball weight lifting regime - or at least
offering you a starting point.

1. Mobility

Mobility refers to the ability of your joints to actively move through the full range of motion. It's
frequently confused with flexibility, which means the ability of a muscle to lengthen.

So, why is mobility important in a basketball strength training program?

Mobility allows you to move through a given range. It allows you to gear up and power up for those big
shots. And it makes all other movement easier. More mobility equals less chance of injury and a greater
range of motion to move through creating greater efficiency and power.

In basketball strength training, mobility exercises should focus on the hips and ankles. When you run or
jump, you extend your ankles, knees, and hips.

For example, ankle mobility can easily be improved through ankle movements, such as ankle circles, calf
raises, and more. Ankle circles, in particular, are easy and straightforward to perform. Begin by sitting in
a chair or on the ground. Slowly move your ankle in a circular motion clockwise. Do this about 10 times
for 2-3 sets. Make sure to also do the opposite ankle and do the same counter-clockwise.

Another important exercise focusing on mobility, specifically that of the hip, is the contralateral lunge.

Here's how you do it:

Begin with your legs much wider than hip-width apart.

Lunge into your right side.

At the same time, reach your arms up high.

Return back.

Lunge into the right side again and this time, turn and reach your arms to the side.

Return back.

Lunge again and this time, reach your arms out and down.
Repeat this on the opposite side and perform about 10-12 repetitions for 2-3 sets.

This exercise targets hip mobility, but it also has aspects of stability and posture, which are discussed in
more detail below.

2. Posture

Posture is a tricky one. Many people neglect their posture all day long. You might sit hunched over. Or
you might extend your neck forward to view your phone screen. A lot of aspects of society support a bad
posture. But you can counteract this through your basketball weight workouts. Posture, again, comes
back to moving efficiently, decreasing muscle imbalances, and reducing your risk of injury - especially
back pain.

How can you incorporate posture exercises in your basketball strength workout?

For one, start with fundamental movement exercises and pay attention to your posture during those
exercises. As an example, be sure your shoulders, knees and toes are in alignment during your body
weight squat exercises.

Second, focus on core and upper back exercises.

The transverse abdominis is a core muscle that is frequently neglected. And surprisingly, you can have a
6-pack but also a weak transverse abdominis. By neglecting this muscle, you leave yourself susceptible
to back pain and dysfunctional movement patterns.

Practice contracting it to start. Lie on your back with your knees bent and your feet flat on the ground.
Imagine a tightrope pulling your hip bones together or stopping the flow of urine. You can feel with your
fingertips in between your hips to see if your tightening up the correct muscles or not. And make sure to
breath throughout the contraction! Aim to hold it for 5-10 seconds and perform it 10-12 times for 2-3
sets a day.

For upper back strengthening, bent-over rows, lat pulldowns, upright rows, and similar exercises
support a strong back. These exercises focus on pulling the shoulder blades back and down, ensuring
you don't end up with a hunched over appearance or posture.

While these make up any weight-lifting program, for basketball players specifically, you should focus on
your posture in any move. To strengthen the core, you may want to try moves like the High Plank Knee
to Elbow exercise:

Begin in a high plank, with your hands directly under your shoulders.

Bring your right knee up toward your elbow, just to touch.

Send your leg back and do the same thing with your opposite knee and elbow.

Continue to alternate sides.

Perform 10-12 reps for 2-3 sets.

During this exercise, it's important to consciously contract your core. This will further help protect your
lower back and build a solid and strong foundation, which will also help you in other more direct
basketball training exercises and plays.

3. Balance

Undeniably, balance is critical in basketball. Players move quickly and jumping gives way to a greater risk
of falls. You also want to ensure your leg balance is on point to keep from drifting to one side or the
other.

The best way to improve balance is by practicing it. Stand on one leg at a time. Try to hold it for at least
a minute, then try the opposite leg. If this is easy, add a pillow on a grippy surface to challenge yourself
further. How long can you stand on one leg without losing your balance? Make sure to stand by a stable
object in case you lose it.

Another way to do this exercise includes:

Standing on one leg.

Bending forward at the hip with your arms straight.

At the same time, lift your unsupported leg straight back. Your body should form a straight line from
your fingertips to your toes.

Pause, then stand back up tall, bringing your foot almost to touch the ground.

Do this again for 10-12 repetitions and 2-3 sets per side.

This exercise not only challenges your balance, but also incorporates hip mobility and glute activation.
These are important for eventual force production and strength by helping you control movements
through proper balance.

In addition, you should incorporate plenty of "single leg" strength training exercises into your workouts.

4. Stability

Stability refers to the control you have over a movement. This often comes down to smaller muscle
groups that support your joints throughout a given movement.

Similar to why balance is important in basketball, stability also allows you to master certain shots and
moves. It keeps you in control of your body during a fast-paced game.

So, what stability exercises should you start with in your basketball lifting workout? The single-leg stance
outlined in the balance section above helps with this. Squats and lunges may also help improve ankle,
hip, and knee stability - which are key aspects in basketball training.
To include stability and build on the previous single leg exercise, do the following:

Stand on one leg.

Hold a medicine ball in both hands close to your chest.

Bend forward at the hips and bring your unsupported leg back. At the same time, extend your arms in
front of you while still holding onto the medicine ball.

Reverse the movement and come back to a standing position.

Do 10-12 repetitions for 2-3 sets per side.

Make sure to engage the upper back by pressing the shoulder blades down and back throughout the
exercise.

Pivoting

A term in basketball used to define both the act of keeping one foot in place while moving the
other and the actual foot which remains on the ground. Keeping one foot in place is necessary
when a player stops dribbling the ball but wishes to re-position himself for a pass or shot. A
player may rotate and move around as long as one foot remains in place, on the floor. The foot
chosen is known as the "pivot", or "pivot foot", and if it comes off the ground, or otherwise
shifts position away from its original spot on the floor, a travelling violation will be called.

Sporting Charts explains Pivot

A skilled offensive player will often take advantage of the pivot by establishing
one foot in a position which would make it difficult for the defender to recover if
the offensive player got the ball. For example, if a player in the low post places
one foot inside the key and one foot out, he can avoid a three-second violation,
call for the ball, and then pivot toward the basket and shoot. One famous
player, Kareem Abdul-Jabbar, was known for his ability to pivot toward the
basket to shoot his patented "sky-hook" shot

a. A position taken by an offensive player usually facing away from the basket near the foul line
to relay passes, attempt a shot, or set screens.

b. The stationary foot around which the ball handler is allowed to pivot without dribbling.

Principles of Strength Training

Why is strength training important for the basketball athlete? In a dynamic game that changes by the
instant, athletes need to be conditioned to sustain the highly stressful workloads experienced during
practice or a game. For the basketball athlete, that means strength cannot be defined only as a measure
of how much weight the person can lift; rather, it is an ability that should be judged by whether it can
successfully be applied on the court.

Developed with the expertise of the National Strength and Conditioning Association (NSCA), Strength
Training for Basketball shows you how to design resistance training programs that will develop your
athletes’ strength on the court—helping them to jump higher, accelerate faster, and abruptly change
direction. The book will help you understand the specific physical demands of each position—point
guard, shooting guard, small forward, power forward, and center. You will also find the following:

20 testing protocols for measuring and assessing athletes’ strength, reactive strength, power, speed,
agility, endurance, and anaerobic capacity

18 total body exercises with 2 variations

19 lower body exercises with 3 variations

17 upper body exercises

11 anatomical core exercises with 5 variations

16 sample programs for off-season, preseason, in-season, and postseason resistance training

Each resistance training exercise consists of a series of photos and a detailed list of primary muscles
trained, beginning position and movement phases, breathing guidelines, modifications and variations,
and coaching tips to guide you in selecting the right exercises for a program. You’ll also learn how to
structure those programs based on the goals and length of each season and for each position.

Backed by the NSCA and the knowledge and experience of successful high school, college, and
professional basketball strength and conditioning professionals, Strength Training for Basketball is the
authoritative resource for creating basketball-specific resistance training programs to help your athletes
optimize their strength and successfully transfer that strength to the basketball court.

AUDIENCE

Strength and conditioning professionals and personal trainers or other related professionals who
supervise and train athletes for basketball; also for basketball coaches with intermediate or advanced
understanding of strength and conditioning concepts and applications.