Basketball and Volleyball

Basketball
I. History
Ancient Predecessors

In 100 B.C. until 1100 A.D. the empire of the Maya was spread over big parts of Middle and
Northern America. Findings on the peninsula Yucatan/Mexico prove that the Mayas played a
certain game for cultic reasons in which a rubber ball was shot through a ring that was placed in
approximately 30 feet height at a wall. To get the ball through this ring the players had to use
their hips or shoulders. Resulting from these complicated circumstances, the first point was
usually made after several days of playing (Geschichte des Korbballs, 2004). Also, other ancient
cultures used to play similar games. Under the name Top-Tapok it was also known to the Aztecs
and the Inca. The Normans played this game and they called it Soule-Picarde and even old Persian
texts confirm that forms of basketball existed there (Deutscher Basketball-Bund, 2004). With the
fall of these early empires, the game of shooting a ball though a ring was forgotten.

Modern Basketball

A long time after that, in 1891, the modern basketball was invented. The idea was born when a
young Canadian boy, later known worldwide as Dr. James Naismith, “played a simple child's game
known as duck-on-a-rock outside his one-room schoolhouse.” (History of Basketball,2004) The
object of that game was to hit a duck off a large rock by tossing stones at it. Instead of strength,
much throwing skill was needed to get a point in this game. After having studied at McGill
University in Montreal, Canada and being athletic director at this same University, Naismith
moved to Springfield, Massachusetts to join the YMCA Training School there. Being a physical
educator he was dealing with the problem that his students and workers could not play sports
outside in winter and that the rooms for indoor sports where rather small (History of Basketball,
2004). His primary goal was to invent a game that, like duck-on-a-rock, did not rely on physical
strength only, but was useful to develop the player’s motor skills (History of Basketball, 2004).

The result was a fairly simple game, where a soccer ball was tossed into a peach basket hanging
high on a wall. He was not aware of the similar games that already existed long before he was
born. Because one player had to climb up to the basket with a ladder in order to remove the ball
after a point was scored, soon the bottoms of the peach baskets were removed in order to
increase the speed of the game

II. Facilities and Equipment

Basketball Court Dimensions

The size of the court depends on the playing level. The size of the court for NBA and College
games is 94 feet long and 50 feet wide. It is smaller for High School and Junior High.
The Backboard and Rim

The regulation height above the ground for the rim (hoop) is 10 feet, and the rim is 18 inches in
diameter. Backboards are 6 feet wide (72 inches) by 42 inches tall, with the inner square being
24 inches wide by 18 inches tall.

The Foul Line

For all size courts the 'foul line' is 15 feet in front of the backboard.

The Key

The key is 12 feet wide, and is the same for all basketball courts. The backboard extends 4 feet
out over the baseline into the key. A half circle of diameter 6 foot extends from the foul line
away from the basket to complete the key.

The 3 Point Line (Arc)

For NBA Basketball Courts the 3 point arc is 22 feet to the center of the rim on the sides with a
straight line extending out 16 feet 9 inches from the baseline. Past those points the line extends
out 23 feet 9 inches from the center of the rim.

Line Markings

All line markings on the floor are 2 inches wide and can vary in color.

Basketball Training Equipment

The Ball - The most important thing for training is the ball. There are certain guidelines which
one needs to follow when buying a basketball. For practicing, one can play with a rubber ball.
For professional competitions, one needs to use an inflated ball made of leather.

Official size of a basketball is 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

Shoes - One needs specialized shoes when playing basketball. It should be able to give better
support to the ankle as compared to running shoes. The basketball shoes should be high-tipped
shoes and provide extra comfort during a game. These shoes are specially designed to maintain
high traction on the basketball court.
Basketball Shooting Equipment

The hoop or basket is a horizontal metallic rim, circular in shape. This rim is attached to a net
and helps one score a point. The rim is mounted about 4 feet inside the baseline and 10 feet
above the court.

Basketball Court - The basketball court is the next important thing for shooting balls in this
game. The court is usually made of wooden floorboard. The court size is about 28m x 17m
according to the International standards. The National Basketball Association (NBA) regulation
states the floor dimension as 29m x 15m. The standard court is rectangular in shape and has
baskets placed on opposite ends.

Backboard - The backboard is the rectangular board that is placed behind the rim. It helps give
better rebound to the ball. The backboard is about 1800mm in size horizontally and 1050mm
vertically. Many times, backboards are made of acrylic, aluminum, steel or glass.

Basketball Coaching Equipment

Uniforms - When one starts coaching a basketball team, the most important requirement for a
team is to have a uniform. This helps one differentiate teams from one another. A uniform
consists of a jersey (shirt), shorts, numbers on the front and back of the shirts for identification.

Shot Clock - The offense is allowed a maximum of 24 seconds to have a ball in hand before
shooting. These 24 seconds are counted on the shot clock. If the offense fails to shoot a ball
that hits the rim, they will lose the possession of the ball to the other team.

Whistle - The coach or referee uses a whistle to indicate the start or end of a game. S/he can
even use the whistle to stop the play in the middle of a game. Whistle also helps to indicate
fouls, timeout, or out of bound balls to the players. In order to get the attention of the players,
many times coaches use the whistle to gather the players.

III. Fundamental/ Basic Skills

Dribbling - Top point guards dribble and control the ball as if it were on a string. Good
technique is critical for a ball handler. You should dribble with your fingertips rather than your
palm. Dribble with your head up so you can see the opposition and your teammates. Keep your
body low and use your off-ball hand to help keep your defender at bay. Work on dribbling with
both hands, so you'll be as comfortable going to your left or your right.
Passing - Great passers can see the whole court and anticipate where a teammate will go and
what a defender will do. Mastering the basics is the place to start. Develop a two-hand chest
pass, bounce pass and overhead pass so you can deliver the ball to your teammates in the best
position for them to shoot or beat their defender. Steve Nash or Derrick Rose can dazzle you
with a behind-the-back or a no-look pass. But those moves are not just for show; they provide a
teammate the best chance to score.

Shooting - It's difficult to score if you can't shoot the ball effectively. As Better Basketball
Coaching explains, shooting is something of an art form, and some players, such as Kevin
Durant and Ray Allen, have a knack for it. But everyone can improve their shooting through
proper technique and lots of practice. Proper technique includes squaring your body up to the
target, shooting the ball with your fingertips, keeping your elbows from flying, putting backspin
and arc on the shot and following through completely after letting the ball fly.

Rebounding - Although it helps to be tall and have jumping ability, rebounding is a matter of
desire as well as ability. Charles Barkley was relatively small for a forward, but he was an
outstanding rebounder. He had the ability to determine where an errant shot was likely to fall,
the willingness to crash the boards relentlessly and the strength to block out taller opponents.
Blocking out your opponent -- also called boxing out -- is one of the keys to good rebounding.
To do it effectively, maintain your concentration and focus.

Defense - Even the best scorers go into shooting slumps. But you can always play good defense
if you hustle and understand both individual and team defense. When you are defending a
player, keep you head lower than his. Stay close enough to the offensive player to bother him --
but not so close he can blow by you with one step. Know your opponent's tendencies so you
can dictate the direction you want him to move. Be aware of the other players on the court, so
you can play help defense when a teammate loses his man.

IV. Rules and Regulations

Rules for the offense

The basketball team on offense is the team with the basketball. When a player has the
basketball there are certain rules they must follow:
1) The player must bounce, or dribble, the ball with one hand while moving both feet. If, at any
time, both hands touch the ball or the player stops dribbling, the player must only move one
foot. The foot that is stationary is called the pivot foot.
2) The basketball player can only take one turn at dribbling. In other words, once a player has
stopped dribbling they cannot start another dribble. A player who starts dribbling again is called
for a double-dribbling violation and looses the basketball to the other team. A player can only
start another dribble after another player from either team touches or gains control of the
basketball. This is usually after a shot or pass.
3) The ball must stay in bounds. If the offensive team looses the ball out of bounds the other
team gets control of the basketball.
4) The players hand must be on top of the ball while dribbling. If they touch the bottom of the
basketball while dribbling and continue to dribble this is called carrying the ball and the player
will lose the ball to the other team.
5) Once the offensive team crosses half court, they may not go back into the backcourt. This is
called a backcourt violation. If the defensive team knocks the ball into the backcourt, then the
offensive team can recover the ball legally.

Defensive Rules
The team on defense is the team without the basketball.

1) The main rule for the defensive player is not to foul. A foul is described as gaining an unfair
advantage through physical contact. There is some interpretation that has to be made by the
referee, but, in general, the defensive player may not touch the offensive player in a way that
causes the offensive player to lose the ball or miss a shot.

Rules for everyone

1) Although the foul rule is described above as a defensive rule, it applies exactly the same to all
players on the court including offensive players.
2) Basketball players cannot kick the ball or hit it with their fist.
3) No player can touch the basketball while it is traveling downward towards the basket or if it
is on the rim. This is called goaltending. (touching the ball on the rim is legal in some games).

Every player on the court is subject to the same rules regardless of the position they play. The
positions in basketball are just for team basketball strategy and there are no positions in the
rules.
Basketball Court
V. Officiating
Referee Basketball
Violations Signals

Walking or traveling Five second violation

(not bouncing the ball while walking)

Ten seconds (taking more than 10 seconds to

Illegal or double dribble get the ball over half court)

Carrying or Palming the ball

Kicking (intentionally kicking the ball)

Over and back (half-court violation)

Three seconds (offensive player is in the lane
or key for more than 3 seconds)
 Referee Basketball Foul Signals

Hand check Charging or player control foul

Holding
Intentional foul

Blocking Technical foul or "T" (generally for misconduct

or unsportsmanlike behavior)

Pushing
 Other Referee Signals

Jump Ball 30 second time out Three point attempt Three point score

VI. Workouts
1. Front Squats
Why: All athletes are built from the ground up, so strong legs are crucial, especially for
basketball players. The tried and true Front Squat is one of the best basketball weight training
exercises to develop this power.
Tips:

 Keep chest up and back flat

 Elbows stay high throughout movement so bar remains on shoulders
 As you descend, push hips back as if sitting down
 Keep weight on heels
 Lower until thighs are parallel to the ground to engage all major muscle groups in your
legs

2. Clean High Pull

Why: Explosive triple extension movements are great basketball exercises, because they help
athletes transfer their progress from the weight room to the court. This particular exercise
involves the hip, knee and ankle, three major joints, which, when moved from flexed to
extended position, create the explosiveness needed to jump for rebounds.

Tips:

 Power comes from the hips, so hips should rock back first
 This places shoulders in front of bar and allows for full hip extension and drive
 Chest and back stay up and flat

3. Chin-Up
Why: Basketball requires more pulling strength than pushing strength. The Chin-Up strengthens
the muscles in upper back and biceps, which are needed for pulling down a rebound or playing
tough with the ball in the post.
Tips:

 Use a full range of motion to really work biceps

 If you can't perform many Chin-Ups, continue to work up; perform them with
assistance, from either a band or a spotter

4. Power Lunge
Why: Basketball athletes need to explode up and jump as high as possible. The Power Lunge
trains for that powerful second jump, so you can get off the ground quickly and grab rebounds
off missed shots.
Tips:

 Feet should be walking distance apart in the lunge position

 Knee should be behind toes, chest up and shoulders back
 When landing, concentrate on landing back in lunge position, then exploding back up
and off the ground as quickly as possible, while maintaining good posture and form

5. Towel Rack Rows

Why: This is another strengthener for the "pulling muscles." Wrap two towels around bar to
add another dynamic, and develop grip strength along with back and arm muscles.
Tips:

 As you pull chest to bar, keep body in perfectly straight line

 Keep legs straight throughout
 If you're not strong enough, bend knees to make movement easier; as you get stronger,
move legs out so they're straight

6. Dumbbell Jump Squat

Why: Basketball players need to be explosive and make high vertical jumps; and this trains for
both, building up lower body power and strength. Because this exercise is meant to be done
fast, you don't need heavy dumbbells. Use weight equal to between 15 and 30 percent of your
squat max.
Tips:

 Use the same form as for the Front Squat, except hold dumbbells at sides
 Upon descent, push hips back like you were sitting down
 Keep weight on heels, chest up, back flat
  Concentrate on exploding up and jumping as high as possible, then landing softly in the
squat position so you can immediately drive up off ground as fast as possible

7. Push Jerk
Why: This Olympic style lift requires coordination and synchronization of the upper and lower
body, a key for dominating on the court.
Tips:

 Once the bar has cleared your face, push your head through your arms and look slightly
down; this forces the bar to finish directly over your head
 Sink hips and catch bar with knees slightly bent
 Concentrate on driving up with legs before pressing up with arms

8. Close-Grip Bench Press

Why: This is one of the best exercises to develop upper-body strength; and because it engages
the triceps, it's a better option than the regular Bench Press.
Tips:

 Position hands no more than shoulder-width apart

 Elbows stay close to body throughout movement
 Keep feet on ground and butt on bench at all times

9. Dumbbell Step-Ups
Why: A multi-joint lower body exercise, it helps to eliminate any strength imbalance between
your right and left legs. Plus, since it trains one leg at a time, it improves your balance,
extremely important for a basketball player.
Tips:

 Keep chest up while stepping up

 Moving off front foot, drive knee up and hold it in position for one second

10. Barbell Curl and Press

Why: The basic Barbell Curl only strengthens the biceps. Adding a press also trains the
shoulders. These are "mirror muscles," the ones people tend to notice. A player who feels good
about his or her appearance will have more confidence and be more apt to play well. We want
our players to feel good about their physiques.
Tips:

 Do not use legs or back to complete this movement

 Maintain strict form and good posture
Volleyball
I. History
WILLIAM G. MORGAN - FATHER OF VOLLEYBALL
Born in 1870 at Lockport, New York, William G. Morgan spent his childhood years attending
public school and working at his father's boat yard on the banks of the Old Erie Canal. In 1891
Morgan entered Mt. Hermon Preparatory School in Northfield, Massachusetts, and it was there
he developed a friendship with James A. Naismith, who was destined to be the originator of
basketball. Naismith was impressed with young Morgan's athletic skills and encouraged Morgan
to continue his education at the International Young Men's Christian Association Training
School in Springfield, Massachusetts (now called Springfield College). While at Springfield,
Morgan participated on the college's famous football team which played championship ball
under the leadership of Alonzo A. Stagg, one of the "Grand Old Men of Football". In 1894, after
graduation, Morgan accepted the position of physical director of the Auburn, Maine YMCA. The
following year he accepted a similar post in Holyoke, Massachusetts, and it was here the story
of Volleyball began.

INVENTION OF THE GAME

The year was 1895 and physical director William G. Morgan had a problem. The newly created
game of basketball, while popular with the kids, was proving to be too strenuous for the local
businessmen. He needed an alternative - something these older gentlemen could play -
something without too much "bumping" or "jolting".
It had to be physical - playing a game, after work and at lunch time, should provide exercise, but
it also had to relax the participants - it couldn't be too aggressive.
It had to be a sport, Morgan said, "with a strong athletic impulse, but no physical contact."
So, he borrowed. From basketball, he took the ball. From tennis the net. The use of hands and
the ability to play off the walls and over hangs, he borrowed from handball. And, from baseball,
he took the concept of innings.
He termed this new game "Mintonette". And though admittedly incomplete, it proved
successful enough to win an audience at the YMCA Physical Director's Conference held in
Springfield, Massachusetts the next year.
It was at this conference that Dr. Alfred Halstead, a professor at Springfield College, suggested a
two-word version of its present name. "Volley Ball".
And it stuck.
The game of volleyball was quite a bit different from what we're used to. It was played on a
smaller 25'x50' court, with an unlimited number of players hitting the ball an unlimited number
of times, on either side of a 6'6" high net. Things tended to get a little crowded.
Each game was broken up into nine innings, each inning made up of three outs, or "serves".
These serves could be helped over the net by a second player, if the server didn't quite reach
the net.
The basketball originally used proved to be a little too heavy, and the subsequent use of a
basketball bladder, too soft. Morgan remedied this by contacting A.G. Spalding, a local sporting
goods manufacturer who designed a special ball - a rubber bladder, encased in leather, 25" or
so in circumference. The "volleyball".
Though still in its infancy, the sport was slowly developing and with the YCMA taking the reigns,
Morgan was confident volleyball would continue to entertain and relax the boys down at the
"Y".
What he probably didn't realize was that he had just created what would become the second
most popular team sport in the world.

II. Facilities and Equipment

Volleyball Court Dimensions

The Volleyball court is 60 feet by 30 feet in total. The net in placed in the center of the court,
making each side of the net 30 feet by 30 feet.

Center Line

A center line is marked at the center of the court dividing it equally into 30 feet squares, above
which the net is placed.

Attack Line

An attack line is marked 10 feet of each side of the center line.

Service Line

A service line, the area from which the server may serve the volleyball, is marked 10 feet inside
the right sideline on each back line.
The Net

The net is placed directly above the center line, 7 feet 4 inches above the ground for women
and 8 feet above the ground for men.

Poles

Volleyball poles should be set at 36 feet apart, 3 feet further out from the sidelines.

Ceiling Height

The minimum ceiling height should be 23 feet, though they should preferably be higher.

Volleyball Equipment

The Ball
The type of ball required in volleyball depends on the type and level of volleyball you play.
Beach volleyballs and indoor volleyballs vary in size, weight and composition. Beach volleyball is
played with two players on a smaller sand court with a larger, lighter ball, while indoor
volleyball is played with six players on a larger court, with a heavier, faster ball made of leather.
Knee Pads
Indoor volleyball is tough on the knees. Most courts are on wooden gymnasium floors, making
knee protection a must. Knee pads come in two traditional styles. Small, flatter knee pads are
worn by beginning players and sometimes by the setter. These players do not traditionally dig,
or dive, for the ball repeatedly. Defensive players, who dive frequently, often prefer the
"bubble" style of knee pad. These full-coverage pads are often made of shock absorbing
memory foam to prevent injury.

III. Fundamental/ Basic Skillls

1. Passing
Passing is simply getting the ball to someone else on your team after it’s been served or
hit over the net by the opposing team. It’s commonly thought of as the most important
skill in all of volleyball, because your team can’t return the ball without a solid volleyball
pass. Forearm volleyball passes are often used to direct the ball in a controlled manner
to a teammate, but overhead passing is another option.
2. Setting
The setter has the most important position on the team, and is often the team leader
for this reason. It’s their job to make it easy for a teammate to get the ball over the
volleyball net, preferably with a spike that the other team can’t return. The setting
 motion gets the ball hanging in the air, ready to be spiked by another teammate with
force.
3. Spiking
A real crowd-pleaser, spiking is the act of slamming the ball in a downward motion
across the volleyball net to the other team’s side of the court. When done well, spiking
is very difficult to return, which is why it’s an essential skill. A proper spike will help
accumulate points quickly.
4. Blocking
Blocking is another important skill, although it’s probably the most expendable of the
fundamentals. Still, it adds a great dimension to the game, keeping the other team on
their toes, so to speak. By timing it right, you can jump up and deflect or block the
opponent’s attack before it even crosses the volleyball net, which can take them by
surprise and give your team an easy point.
5. Digging
Digging is a defensive maneuver in volleyball that can save your team from an offensive
spike or attack. Your job is to keep the ball from hitting the floor, and you do that by
diving and passing the ball in a fluid motion. Unlike a typical pass, you’ll probably be
trying to recover the ball from a steep downward trajectory. This is another great skill to
have, but isn’t as important as passing, setting, or spiking.
6. Serving
Our final fundamental skills is serving. How can you be a great volleyball player without
knowing how to serve? There are a variety of ways to serve, but you’ll most often see
the underhand or overhand serves.

- For an underhand serve, if you’re right-handed, hold the ball in your left hand while the right
hand makes a fist with the thumb on top. Make contact with the underside of the ball to send it
over the net.

- For an overhand serve (which is more advanced and common among skilled players) you’ll be
tossing the ball up while you pull back the dominant arm and swing. Don’t follow through after
your hand contacts the ball, which should feel almost like you’re punching the ball across the
volleyball net.

IV. Rules and Regulations

Basic Volleyball Rules

 6 players on the floor at any one time - 3 in the front row and 3 in the back row
 Maximum of 3 hits per side
 Points are made on every serve for wining team of rally (rally-point scoring).
 Player may not hit the ball twice in succession. (A block is not considered a hit.)
 Ball may be played off the net during a volley and on a serve.
 A ball hitting a boundary line is in.
  A ball is out if it hits an antennae, the floor completely outside the court, any of the net
or cables outside the antennae, the referee stand or pole, the ceiling above a non-
playable area.
 It is legal to contact the ball with any part of a player’s body.
 It is illegal to catch, hold or throw the ball.
 A player cannot block or attack a serve from on or inside the 10-foot line.
 After the serve, front-line players may switch positions at the net.
 Matches are made up of sets; the number depends on level of play. 3-set matches are 2
sets to 25 points and a third set to 15. Each set must be won by two points. The winner is
the first team to win 2 sets. 5-set matches are 4 sets to 25 points and fifth set to 15. The
team must win by 2 unless tournament rules dictate otherwise. The winner is the first
team to win three sets.

Basic Volleyball Rule Violations

Rule violations that result in a point for the opponent

 When serving, the player steps on or across the service line as while making contact with
the ball.
 Failure to serve the ball over the net successfully.
 Ball-handling errors. Contacting the ball illegally (double touching, lifting, carrying,
throwing, etc.)
 Touching the net with any part of the body while the ball is in play.
 When blocking a ball coming from the opponent’s court, it’s illegal to contact the ball
when reaching over the net if both your opponent has not used 3 contacts AND they have
a player there to make a play on the ball.
 When attacking a ball coming from the opponent’s court, contacting the ball when
reaching over the net is a violation if the ball has not yet broken the vertical plane of the
net.
 Crossing the court centerline with any part of your body is a violation. Exception: if it is
the hand or foot. In this case, the entire hand or entire foot must cross for it to be a
violation.
 Serving out of rotation/order.
 Back-row player blocking (deflecting a ball coming from the opponent) when, at the
moment of contact, the back-row player is near the net and has part of his/her body
above the top of the net. This is an illegal block.
 Back-row player attacking a ball inside the front zone (the area inside the 3M/10-foot
line) when, at the moment of contact, the ball is completely above the net. This is an
illegal attack.
V. Officiating

INDOOR HAND SIGNALS

1. Move the hand to indicate the direction of 2. Extend the arm to the side of the team that will
service serve

4. Place the palm of one hand over the fingers of

3. Raise the forearms front and back and twist the other,
them around the body held vertically (forming a "T") and then indicate
the requesting team

5. Circular motion of the forearms around each 6. Show a yellow card for warning. Show a red
other card for penalty
 8. Show red and yellow cards separately for
7. Show both cards jointly for expulsion
disqualification

9. Cross the forearms in front of the chest, hands 10. Life the extended arm, the palm of the hand
open facing upwards

11. Raise eight fingers, spread open 12. Raise both arms vertically, palms forward
13. Make a circular motion with the forefinger 14. Point the arm and fingers toward the floor

15. Raise the forearms vertically, hands open, 16. Slowly lift the forearm, palm of the hand
palms toward the body facing upwards

17. Raise two fingers, spread open 18. Raise four fingers, spread open

20. Place a hand above the net, palm facing

19. Indicate the respective side of the net
downwards
21. Make a downward motion with the forearm, 22. Point to the center line or to the respective
hand open line

24. Brush with the palm of one hand the fingers

of the other, held
23. Raise both thumbs vertically vertically. USAV: Brush fingers of opposite hand
once over palm of
vertical hand

25. Cover the wrist with a yellow card (warning)

26. Place hands together (palms facing each
and with a red
other) overhead
card (penalty)
Lines 1. Point down with flag Lines 2. Raise flag vertically

Lines 4. Wave flag over the head and point to the

Lines 3. Raise flag and touch the top with the palm
antenna or the
of the free hand
respective line

Lines 5. Raise and cross both arms and hands in

front of the chest
VI. Workouts

THE ROUTINE

1. Box Jump
3 sets
8-12 reps 1 minute rest between jumps

2. Reverse Dumbbell Flyes

3 sets
8-10 reps
1 minute rest

3. Hollow Body Rocks

5 sets
15 seconds work, 15 seconds rest

4. Lateral Lunges
3 sets
10 reps

5. Lateral Hops
3 sets
10 reps

6. Overhead Presses
3-5 sets
12-15 reps
60 seconds rest