prepare the body for vigorous activity being demanded by the game Stretching relaxes your mind and tunes up your body. Regular stretching will reduce muscle tension and make the body feel more relaxed, and help coordination by allowing for more free and easier movement. General Objective To be able to introduce, identify, and execute the different fundamental movements used in the game of Basketball 1.FOOT POSITION a. The best foot position in most situations is the staggered stance. Feet should be about shoulder width apart, with the heel of one foot along the same horizontal line as the toes of the other b. The parallel stance used in side-to-side movement, as well as for catching the ball and stoping,stopping after dribbling, and responding when a defender moves laterally. 2. Weight Distribution- Body weight should be evenly distributed from side to side, from front to back, and between feet, to maintain equilibrium. Heels should be down, with most of the weight on the balls of the feet, although pressure is felt on the toes and heels. 3. Head and Trunk Position- The head is the key for good balance. Make the player keep the head centered over the support base. It should also be centered from front to back. The player should be taught an erect trunk position with shoulders, back, and trunk slightly forward of the vertical plane. 4. Arms and Legs- The joints of the ankles, knees, hips, shoulders, elbows, and wrists should be relaxed and ready. The hands and arms should be bent and kept close to the body for balance and quickness. “Stay low” to maintain a low center of gravity of stability. Be ready for action. Keep knees bent with hands and head up; get low. Stay in the stance. Keep weights on the whole foot with the heels down. 1. Starts- this is the first skill that uses basic position the player must learn. There is a shifting of weight in the desired direction of movement in making a quick start. Teach the players to keep their feet in contact with the floor as much as possible. a) Front Foot First- From the basic position shift the weight in the direction of the movement and start by taking the first step with the nearest foot. To move to the right, the first step is taken with the right foot and vis-a-vis. b) Point-Push-Pull – This is used on the defensive mode. The player should use a sliding motion keeping feet aligned to the shoulder, using very short, quick shuffle steps. The lead foot points in the direction of desired movement as a short, quick slide step(lead foot first) is taken. This is quickly followed by a pulling slide step taken with the trail foot to regain basic position. Be ready to start by maintaining basic stance. Learn that using the floor works to your advantage; keep feet on the floor when starting. Shift your weight in the desired direction of movement, and lead with the head moving first in that direction. Stay down when starting Use principle of front or lead foot first. For defensive slides, use the point-push-pull technique Move and start in straight lines. 2. Steps(pivot) – This is motion that rotates the body in a circular fashion around the ball of one foot while the player maintains basic position to secure the ball in the defensive stance or on offense. The area is approximately one-meter radius. Stay down in basic stance and keep the head level. Keep the feet wide apart. Maintain balance and keep the head up. Pivot quickly but properly. Use the pivot to turn up to half turn(180degrees); repeat pivots if more turning is necessary. *STOPS* a) The Quick Stop b) The Stride Stop Use the quick stop when running When running and changing direction, use the stride stop. For quick stop, jump from one foot and land in basic position on two feet at once. Stay close to the floor. Stay low making the stride stop. To jump is a natural movement skill but to jump with proficiency needs practice and perseverance. Jumping is an especially important skill in a sport with an elevated goal. To jump higher can make a dominant factor under goal. 1. Two-feet Jumps 2. One-Foot Jumps 3. Quick Jumps Stance check Purpose: To acquire the skill of recognizing various basic stances, getting in a basic stance, and maintaining that stance Equipment: Half-court floor space(minimum) Procedure: The students spread out on the basketball court facing the teacher, assume a basic stance variation as directed, and maintain the stance while it is checked by a partner. Stance Mirror Purpose: To self- evaluate stance variations by recognizing the “look” of a good stance Equipment: Students and full length mirror Procedure: Each student checks all stance variations in front of a mirror, holding each basic stance at least 5 seconds. A partner system(reciprocal approach) may also be used if mirror is not available. Purpose: To acquire skill in starting, pivotin g, and stopping Equipment: Full court Procedure: The students are divide into four groups behind the baseline at one end of the court with the teacher in the middle. The teacher calls out the option the students are to perform. Options: Shutter steps- start from the baseline and go to the opposite end line, keeping the hands up, and making the shoes squeak. Remember to use the floor to your advantage. Change-of-pace – Alternate two or three slow and fast moves after a quick start. Be quick and use varied number of steps(avoid the same patterns). Pivots – Full front and rear turns. Split-vision jog – Four students start simultaneously and jog at half speed focusing on the far basket while using their peripheral vision to stay in a straight line from side to side. Quick Stops – At free throw line, half court line, and opposite free throw line Stride Stops- Progressive forward and Backward moves are made from the baseline to the free throw line (stride,stop,reverse), back to the baseline to half-court line (reverse), back to the free throw line, back to half-court line, and then to the opposite baseline, and so on. Each variation is done in one circuit ( down and back) The first players on each line should always come to basic position on the baseline and be ready before being required to move. Players should listen for the direction and the command “go” from the teacher. Equal side to side floor spacing should be kept when initiating movement. Unless directed, otherwise, subsequent groups of four begin moving when the previous group reaches the near free throw line. All groups move to the opposite baseline and reform with the first group of four basic positions ready to comeback in the opposite direction. PURPOSE: To develop basic skills for rebounding and shooting EQUIPMENT: Half-court floor space(minimum) PROCEDURE: The students are in four lines on the baseline with the teacher near half-court line. One “down and back” circuit of quick jumps can be added. The fist wave of players sprints forward from basic position on the command “go”. Every time a “thumbs up” sign is given, the student execute a quick stop into a quick jump. They continue to repeat quick jumps in place until the teacher signals them to run forward again as the next group starts from the basic position on the end line. This repeated until all groups reached the opposite end line. The teacher must be in front of and visible to all groups so the players can see the signals. PURPOSE: To develop jumping skills for jump ball situations EQUIPMENT: A ball for each jump circle, players in pairs, jump circles PROCEDURE: Using basic jumping techniques, practice in pairs at three jump circles having a player or teacher toss the ball in the air for the jump ball situation.