Introduction • The objective of the game is to shoot the ball

into opponent’s basket

The course focuses on Individual and dual sports • The basketball game starts with a jump ball.
namely Basketball and Volleyball. It gives Brief History of the Game
information on the history, development, facilities Basketball was invented in 1891 by Dr. James
and equipment’s and simple rules of the games. Naismith, a Canadian of Scottish descent at
Springfield College Massachusetts. The college was
Basketball's main goal is to score points by scoring the International YMCA Training School and the
goals. A goal is scored by shooting the ball through game was invented to provide an indoor activity for
the basket, also known as the hoop. A team's goal trainee YMCA leaders. When the game was first
post or basket is located on the opposing team's played, peach baskets were nailed up at each end of
court. Each team should try not only to score a goal the gymnasium as “goals”, hence the origin of the
and keep the opposing team from gaining control of name “basketball”.
the ball, but also to protect the basket in their court The first set of rules was published and distributed
and keep the opponent from scoring. through the YMCA movement in 1892 and this
resulted in the game spreading rapidly throughout
Canada and the USA. 1892 also saw the game
Volleyball is played by two teams in a rectangular
played in England for the first time at Birkenhead
court, divided into two equal halves across the
YMCA after the Club President was the game
length by a net tightly stretched between two poles
played whilst on a business trip to Canada. In 1893
fixed at either sides of the court. It is one of most
the game was introduced into the Physical Training
popular rally games and is today widely played
College in Hampstead (now Dartford College of
across the world.
PE) by Madame Berman Osterberg. Changes to the
The objective of the game is to try to make the ball game to suit the girls led to the first rules of netball
touch the ground on the opponent side. When the being published in 1901.
ball is hit by a team, the members of other team hit By 1898 a professional league was established in
it with their hands to prevent it from touching the the USA and by 1911 basketball had spread
ground and to send it to another teammate or to the throughout the UK as a sport. In 1924 it was
other side of the court across the net. Only three introduced as a demonstration sport at the Paris
players from the team can strike the ball Olympic Games and Great Britain won the title.
successively before they send it to the other team. 1927 saw Abe Saperstein a Londoner from the
world famous Harlem Globetrotters and in 1931
The purpose of this course is to provide students
FIBA the International Basketball Federation was
with opportunities to acquire knowledge of
formed with a Welshman as its first secretary.
strategies about team sports play, develop skills in
The England Basketball Association was formed in
selected team sports, and to maintain and/or
1936, 13 years before the NBA was formed in
improve their personal fitness in terms of playing
America, and by 1957 the English Schools
team sports.
Basketball Association was formed. The 1970’s saw
the introduction of both men’s and women’s
Team Sports national leagues in the UK, and by 1999, 219 teams
BASKETBALL AND VOLLEYBALL were entered in the over 16 national leagues with
Lesson 1: almost 100 competing at under 15 levels. By 1990
there were 117 member countries in FIBA making
What is basketball? basketball the second largest of all the world’s
governing bodies and also the world’s fastest
• Basketball is played by 2 teams of 5 growing and largest participation sport
members each. The aim of each team is to score in The Origins of Game
opponent’s basket and to prevent the other team The game today has inevitably evolved and
from scoring. improved since its inception in 1891 in Springfield,
• A game of five players in each team with Massachusetts, home now to the Basketball Hall of
seven or more substitutes, where in a player can Fame. The man who created this immediately
pivot, run, jump, dribble and pass. 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 Court
an activity he had learned as a child, Naismith
developed basketball’s original 13 rules and, The court is a flat, hard surface free from
consequently the game itself. However, Naismith
obstructions, 28m long and 15m wide, measured
regarded himself as a physical educator and
academic and never sought to profit from his great from the inner edge of the boundary line.
invention. He received his greatest compliment in
1936 when basketball became an Olympic sport at Other Equipment
the Berlin games. Naismith died in 1939.
There may be some more equipment for
convenience.
Chapter 2 Some international courts have a game clock that
FACILITIES AND EQUIPMENT
makes a beep at the end of each period. Some also
DISCUSSION show the shot clock countdown.

Basketball is a simple game; it doesn’t require any Sometimes, the back boards have bordering lights

equipment other than a hoop, a ball and a flat that light up and indicate that a period is about to

court. Even two players can play and have fun with end.

basketball. Shoes
One needs specialized shoes when playing
Basket
basketball. It should be able to give better support to
A hoop or basket with net around its circumference
the ankle as compared to running shoes. The
and of 18 inch diameter is firmly hung horizontally
basketball shoes should be high-tipped shoes and
from a rectangular backboard of 3.5 feet height and
provide extra comfort during a game. These shoes
6 feet width on either sides of the court. The rim of
are specially designed to maintain high traction on
the hoop is 10 feet above the ground. The
the basketball court.
backboard in various international competitions is
Backboard
transparent for better visibility.
The backboard is the rectangular board that is

Ball placed behind the rim. It helps give better rebound

Basketball is an orange-colored and rough-textured to the ball. The backboard is about 1800mm in size

spherical ball with black contours usually made of horizontally and 1050mm vertically. Many times,

leather or composite tough materials. backboards are made of acrylic, aluminum, steel or
glass.
The ball is bounced continuously (dribbling), Uniforms
thrown through the air to other players (passing), When one starts coaching a basketball team, the
and towards the basket (shooting). So a typical most important requirement for a team is to have a
basketball must be very durable and easy to hold uniform. This helps one differentiate teams from
on to. one another. A uniform consists of a jersey (shirt),
shorts, and numbers on the front and back of the Current Rule: This rule still applies. Doing so
would be a traveling violation.
shirts for identification.
5. No shouldering, holding, pushing, tripping, or
striking in any way the person of an opponent
Chapter 3 shall be allowed; the first infringement of this
BASKETBALL RULES, rule by any player shall count as a foul, the
second shall disqualify him until the next goal is
VIOLATION, FOULS made, or, if there was evident intent to injure the
person, for the whole of the game, no substitute
Introduction allowed.
Current Rule: These actions are fouls. A player
Basketball is an original American game invented may be disqualified with five or six fouls, or get an
by Dr. James Naismith in 1891. When designing it, ejection or suspension with a flagrant foul.
Naismith focused on creating a non-contact sport to 6. A foul is striking at the ball with the fist,
be played indoors. He developed the rules and violations of Rules 3, 4, and such as described in
published them in January 1892 in The Triangle, the Rule 5.
school newspaper of Springfield College. Current Rule: This rule still applies.
7. If either side makes three consecutive fouls, it
The initial rules of basketball laid out by Naismith shall count as a goal for the opponents
are familiar enough that those who enjoy basketball (consecutive means without the opponents in the
today over 100 years later will recognize it as the meantime making a foul).
same sport. While there are other, newer rules, these Current Rule: Instead of an automatic goal,
original 13 still form the heart of the game sufficient team fouls (five in a quarter for NBA
play) now award bonus free throw attempts to the
Lesson Proper opposing team.
8. A goal shall be made when the ball is thrown
Original 13 Rules of Basketball by James or batted from the grounds into the basket and
Naismith stays there, providing those defending the goal
The following list shows the original 13 rules of do no touch or disturb the goal. If the ball rests
basketball as defined by Naismith in 1892. Modern on the edges, and the opponent moves the basket,
rules are added so you can see how the game has it shall count as a goal.
changed over time—and how it's remained the Current Rule: This rule no longer applies as
same. basketball is now played with a hoop and net, not
1. The ball may be thrown in any direction with the original basket. It has evolved into goaltending
one or both hands. and defense pass interference rules, including that
Current Rule: This rule still applies, with the defenders cannot touch the rim of the hoop once the
exception that now a team is not allowed to pass the ball has been shot.
ball back over the midcourt line once they have 9. When the ball goes out of bounds, it shall be
taken it over that line. thrown into the field of play by the person first
2. The ball may be batted in any direction with touching it. In case of dispute, the umpire shall
one or both hands (never with the fist). throw it straight into the field. The thrower-in is
Current Rule: This rule still applies. allowed five seconds; if he holds it longer, it shall
3. A player cannot run with the ball. The player go to the opponent. If any side persists in
must throw it from the spot on which he catches delaying the game, the umpire shall call a foul on
it, allowance to be made for a man who catches that side.
the ball running at a good speed if he tries to Current Rule: The ball is now thrown in by a
stop. player from the opposite team of the player who last
Current Rule: Players can dribble the ball with one touched it before it went out of bounds. The five-
hand as they run or pass, but they cannot run with second rule still applies.
the ball when catching a pass.
4. The ball must be held in or between the hands; 10. The umpire shall be the judge of the men and
the arms or body must not be used for holding it. shall note the fouls and notify the referee when
three consecutive fouls have been made. He shall 6. The game of basketball consists of four quarters
have power to disqualify men according to Rule of 10 minutes each, and if scores are tied at the end
5. of it, there is a five minutes’ extension called
Current Rule: In NBA basketball, there are three “overtime”.
referees.
11. The referee shall be the judge of the ball and 7. The scoring rules are simple. If you shoot from
shall decide when the ball is in play, in bounds, behind the arc, you will get three points whereas
to which side it belongs, and shall keep the time. shot from inside the arc receives two points. Also,
He shall decide when a goal has been made, and each free throw is worth a single point.
keep account of the goals with any other duties
that are usually performed by a referee. 8. A player playing on the court can be substituted
Current Rule: The referee still determines ball from the players on the bench by the coach. A coach
possession, but timekeepers and scorekeepers now can make an unlimited number of substitutions.
do some of these tasks.
12. The time shall be two 15-minute halves, with Basketball Violations and Fouls
five minutes' rest between.
Current Rule: This varies by the level of play, What is a foul? While playing basketball, any player
such as high school versus collegiate formats. In the who breaks the rules of the game, making illegal
NBA, there are four quarters—each 12 minutes long personal contact with the other team, and has
—with a 15-minute halftime break. unsportsmanlike behaviour. There are four main
13. The side making the most goals in that time types of fouls:
shall be declared the winner. In the case of a
draw, the game may, by agreement of the 1. Personal - A personal foul is called in
captains, be continued until another goal is basketball when a player commits a
made. violation that prevents the opposing player
Current Rule: The winner is now decided by a from moving, scoring, or performing another
point (which does not equate goals made). In the allowed activity.
NBA, five-minute overtime periods are played in 2. Technical - An infraction by a player or a
case of a tie at the end of the fourth quarter, with the coach that is deemed unsportsmanlike
point total at the end determining the winner. If still conduct.
tied, teams play another overtime period. 3. Flagrant - A foul called as a result of
contact that is deemed excessive, intentional
General Rules: and/or unnecessary. The team that draws a
flagrant foul is awarded two free throws and
1. Basketball is a game in which five players from possession
each team play at a time on the basketball court. 4. Team foul - is the number of personal and
technical fouls committed by all players for
2. The aim of the players to score a basket by that team in a given period; if a team
putting the ball inside the hoop elevated 10 ft above exceeds that limit (five per quarter in the
the ground. NBA, six per half in the NCAA) the other
team is given free throws with each
3. The team with the ball in possession is the team additional foul.
on the offence, and the opposite one is the team on
defence. One of the important parts of coaching basketball to

4. Once the offensive team has the ball, they have anyone understands the fouls and violations which
24 seconds to shoot it towards the basket. If It fails occur during practices and games. The fouls
to do so, the team on defence is awarded the ball.
explained below will teach you to be an honest and
5. There can be a total of 12 players on the team responsible player.
roster, but only five can play at a time.
24-Second Violation Usually the penalty for a five-second violation is
All NBA teams have to make a shot within 24 losing of the ball from that team.
seconds. If not, then the violation results in change Flagrant Foul
of ball possession. This is a serious contact foul where a player tries to
8-Second Violation unnecessarily and intentionally make contact during
After the basket is made by a team, the offensive the game. Usually the penalty for flagrant foul is
team gets only 8 seconds to bring the ball over the that the other team gets 2 free throws and the
mid court line. possession of the basketball out-of-bounds. And the
Blocking player who committed the flagrant foul is
Once the game or practice is on, a player tries to automatically disqualified from the game.
position his or her body in a way to prevent the Floor Violation
opponent from getting ahead. Blocking is mostly This is an action of a player who violates the rules
done by the defense team players. but doesn’t commit any foul or hinder the opponent.
Charging Usually the penalty for floor violation is a change of
This is an offense team’s foul. One of the offensive ball possession.
team’s player runs into a defending team’s players Foul Trouble
who has already established his or her position. During the track of a game, one or more players
Defensive Foul who have collected way too many fouls are said to
When a player practices an unnecessary or illegal be in “foul trouble”. All the players who have
contact with either the ball or away from the ball, a collected 5 fouls in high school and college game,
defensive foul is said to have been committed. or 6 fouls in NBA game will be disqualified or
Defensive Foul eliminated from that game. Which is why all teams
The offense player who dribbles the ball, stops, and must be careful not to accumulate more than 6 fouls
then begins to dribble it again is said to have in each half?
committed the double dribble violation. Goaltending
Elbowing This violation is generally committed by the defense
Elbowing can be done by any of the teams. This is team’s player. The player illegally interferes with a
when a player swings his or her elbows in a shot on the rim or on a downward path to the hoop.
forceful, excessive manner. The elbowing player Usually the penalty for this violation results in the
makes contact with the opponent at this point. shot by the offense team being assumed in and they
Five-Second Violation receive a basket.
A five-second throw-in violation generally occurs Hand Check
during a throw-in when the ball is not passed by the This is a personal foul done by the defense team
player who is supposed to inbound the ball before 5 player. When he or she is occasionally or
seconds have gone by after he or she got the ball.
continuously uses his or her hand(s) on the A player who takes his or her hand under the ball
opponent player who has the ball. and scoops it while dribbling is said to have
Holding committed the palming violation.
Whether you are in a defense or offense team, using Reaching In
your hands to interfere your opponent’s freedom of When a player tries to steal the ball from the offense
movement commits a holding fouls. team’s player, the player extends his or her arm and
Illegal Screen hand out, making contact with the player who has
A player who is setting the screen still moves when the ball.
the defense team’s player makes contact with him Shooting Foul
or her. Illegal screen is a type of blocking where the This foul is committed when a player is fouled
defender is prevented from moving around the while in the act of shooting the ball. If the player
screen. misses the shot, he or she receives 2 or 3 free throw,
Intentional Foul depending on which shot he or she was originally
This foul is committed by the defense team’s player taking.
on purpose to stop the clock. Usually in a college Technical Foul
basketball game, the team which was fouled gets the Any violations and misconduct which detriments
advantage of 2 free throws and also the possession the game is called a technical foul. Usually the
of the ball. penalty for a technical foul is a free throw to the
Lane Violation opponent team.
At the time of a free throw, if a player enters the Three in the Key
lane too soon, lane violation is said to have been Any defense or offense player cannot remain in the
committed. Usually the penalty for lane violation lane for more than 3 seconds at a time. If the
results in a turnover or the other team receives violation is committed, it results in change of ball
another free throw. possession.
Offensive Foul Traveling
This is a personal foul committed by the offense The offense team’s player who has the ball and
team’s player. The player, who has the ball in his or takes too many steps, anywhere on the court,
her hands, charges into the defense team’s player without dribbling the ball is said to have committed
who is standing in a stationary, defensive position. this violation.
Over-the-Back Tripping
A player who jumps on and goes over the back of When a player uses his or her foot or leg to make
his or her opponent, who is trying to attempt the the opponent to lose or fall during the game is said
rebound with the ball. to have committed the tripping foul.
Palming Unsportsmanlike Foul
Any player or team that plays unfairly, unethically,
and/or dishonourably is said to have committed the
unsportsmanlike foul. Such fouls are usually given a
penalty of a free throw to the opponent team

RULE FIBA NBA NCAA

Playing time 4x10 minutes 4x12 minutes 2x20 minutes

5 minutes over- 5 minutes over-time 5 minutes over-time
time (OT)
Shot clock 24 seconds 24 seconds Men: 35 seconds
After offensive Women: 30 seconds
rebound: 14
seconds
3-point line 6.75m (6.60 on 7.24m (6.70m on Men: 6.25m
baseline) baseline) Women: 6.325m
Time-outs 2 in first half 6 regular 4 regular
3 in second half 2 per OT period 30 seconds
(but only 2 in last = 60 or 100 seconds + long
two minutes of + 1 short time-out (20 60 seconds
the 4 period)
th
seconds) per half Maximum 3 regular and 1
1 per OT period The second short time- long in second half
Always 60 out can be carried over !!! additional regulations
seconds to OT period
Never carried over !!! additional regulations
Jump ball and Jump ball to star Jump ball to star game Jump ball to star game
alternating game The one losing initial The one losing initial jump
possession The one losing jump ball gets ball gets possession for the
initial jump ball possession to start 2nd next jump ball situation
gets possession and 4th quarters Alternating possession
for the next jump The one winning initial between teams thereafter
ball situation jump ball gets for all jump ball situations
Alternating possession to start 3rd Jump ball to start OT
possession quarter
between teams All other jump ball
thereafter for all situations played as
jump ball "real jump ball"
situations
Individual foul Foul out on 5 Foul out on 6 or 2 Foul out on 5 (personal and
(personal and technical technical)
technical)
Team fouls and 2 free-throws 2 free-throws awarded 1 free throw, plus another if
bonus free-throws awarded for each for each foul after the the first is successful is
(non-shooting) 4th team foul or last two awarded on the 7th, 8th and
foul after the 4th minutes of each quarter, 9th foul of each half; the
period (includes whichever comes first penalty is increased to two
player technical Does not include shots on the 10th and
fouls) offensive fouls and subsequent fouls; overtime
Does not include technical fouls is an extension of the
offensive second half.
fouls/fouls by Does not include offensive
team in fouls
possession
Technical foul 1 free throw and 1 free throw per 2 free throws, play resumes
(penalty) possession of the technical foul; play at point of interruption
ball at centre resumes at the point of
interruption; foul is
charged to individual in
question (and automatic
fine assessed)
Goaltending/basket No blocking a ball No blocking a ball in No blocking a ball in
interference in downward flight downward flight towards downward flight towards the
towards the rim. the rim. rim.

Once the ball An imaginary cylinder An imaginary cylinder exists

strikes the rim, exists that has the that has the basket as its
any player can basket as its base. base. Touching the ball
play the ball (i.e. Touching the ball while while any part of it is in this
swat it away or any part of it is in this cylinder (and still has a
tap it in) cylinder (and still has a chance to go in) is a
chance to go in) is a violation.
violation
Zone defense Legal Legal but… Legal
defensive player may
not stay in the lane
(a.k.a. key, restricted
area) for longer than
three seconds if he is
not actively guarding an
opponent
Player numbers 00, 0, 1-99 Any one or two digit 00 (or 0), 1-5, 10-15, 20-25,
number 30-35, 40-45, 50-55
BASKETBALL EXERCISE AND POWER SKIPS
Direction:
BALL FAMILIARIZATION 1.) Start standing with feet hip distance apart
2.) Lift right knee and spring up off your left foot,
Introduction
hopping into the air. Switch. Continue in a
“skipping” motion in place for desired amount of
A good warm up pre-workout is something most
people skip, but science says you should make time.
time for it. If rolling your ankle or tweaking your
shoulder is not your goal, stretching your ALTERNATING LEG KICKS
muscles and joints can make a big difference in Direction:
injury prevention and sports performance. 1.) Stand tall with your legs straight and arms
hanging at your sides.
Lesson Proper 2.) Kick one leg straight out in front of you while
reaching for it with the opposite hand. Return the
LESSON 1 leg to the ground to repeat on the opposite side.
WARM-UP AND COOL-DOWN Direction:
Warm-up (Dynamic Stretching) 1.) Start standing tall, feet hip-width distance apart.
It is very important to perform a proper warm up 2.) Take a wide step out to the left. Bend your left
before any type of physical activity. The purpose of knee as you push your hips back. ...
a warm up is to prevent injury by increasing the 3.) Push off with your left leg to return to standing.
body’s core and muscle temperature. Warm 4.) Perform 10 to 12 lunges on the left side before
muscles increase the rate of energy production switching to the right.
which increases reflexes and lowers the time it
takes to contract a muscle. DEFENSIVE SLIDES
Directions:
JUMP SQUATS 1.) Keep your butt down and stay in an athletic
Direction: stance the whole time.
1.) Stand with your feet shoulder-width apart. 2.) Don't allow yourself to cross your feet over.
2.) Start by doing a regular squat, engage your
core, and jump up explosively. FEET FIRING
3.) When you land, lower your body back into the 1.) Start standing with arms at the chest and hands
squat position to complete one rep. in fists.
Make sure you land with your entire foot on the 2.) Alternate running fast in place between your
ground. Be sure to land as quietly as possible, two feet. Stay on the balls of your feet and keep
which requires control. feet low to the ground moving as fast as possible.
Run for desired amount of time.
BUTT KICKS
Direction: Cooling-Down Activity (Static-Stretching)
1.) Stand up straight with your legs slightly wider
than your hips. Bring one heel off the floor toward A. To stretch safely, do the following static
your glutes. At the same time, match this stretching guide:
movement with the opposite side hand coming up - Try to hold each stretch for 10 seconds.
towards your shoulder, like you’re running. - Do not bounce while stretching.
2.) Repeat this movement on the other side, again - Stretch slowly to the point of tension; you should
with the opposite arm coming up towards your never feel pain.
shoulder. Continue the exercise at your desired - Focus on your breathing while stretching
speed -- move slowly to strengthen or quickly to
boost cardio.
LESSON 2 Leg/ankles as fast as you can without letting the
basketball touch the ground.
BALL FAMILIARIZATION

Ball-handling and dribbling are of paramount

BASIC SKILLS OF
importance. These two skills allow the basketball to BASKETBALL
be advance legally throughout the court of play. At
the introductory level, ball-handling and dribbling Introduction
take on the most basic form, allowing the players
to become familiar with the basketball. Dribbling is a very important fundamental of both
offensive and defensive basketball. Offensively it is
BALL SLAPS used to advance the ball in the back court, to make a
Direction drive-in to the basket, and to free oneself from close
or congested defensive areas
1.) Slap the ball as hard as you can with one hand
as the other hand holds the ball.
Lesson Proper
Rotate hand on every slap. Fingertips – Extend
arms out and push ball back and forth with your BALL DRIBBLING
fingertips
KILL DRIBBLE
AROUND THE HEAD
Direction:
Direction:
1.) Wrap the ball in a circle motion around your 1. Slight Knee Bend. Strong grip on each side of
waist as fast as you can without dropping basketball
the basketball.
2. Heads up and spread your fingers. Waist-level dribble
AROUND THE WAIST
POUND DRIBBLE
Direction:
1.) Wrap the ball in a circle motion around your Direction:
waist as fast as you can without dropping the
basketball. 1. Slight knee bend

2. Spread fingers
AROUND THE LEFT LEG
Direction: 3. Shoulder-level dribble
1.) Get down and perform a split squat where your
CROSS OVER SLAPS
right leg is in front and your left leg is planted
behind you. Wrap the ball around only your left leg Direction:

AROUND THE RIGHT LEG 1.) Crouch down low by bending your knees and
Direction: lowering your hips.
1.) Get down and perform a split squat where your
2.) Raise your head and chest up to look straight ahead.
right leg is in front and your left leg is planted
Perform 50 dribble in each side.
behind you. Wrap the ball around only your right
leg. IN and OUT DRIBBLE

AROUND THE LEG Direction:

Direction:
1.) Start in a normal stance with the ball in your right
1.) Start by standing up straight with your feet
hand.
together. Wrap the ball around your lower
2.) Take one normal dribble and when the ball comes rebounding may enable you to get a high percentage
back to your hand perform an In-and-Out dribble and shot, but you must still be able to make the shot
continuously alternate between the normal and In-and-
Out dribbles. Shooting forms

BALL PASSING Balance

Passing is the quickest and most effective way to get the • Feet are shoulder width apart for good balance
ball from player to player and move it around the court. • Feet should be in a slightly staggered stance that is
The more passes that are made by the offense, the more consistent and comfortable for you. Your shooting foot
you will challenge the defense. It keeps them is slightly ahead of the non-shooting foot in a
scrambling, frustrated, and tired comfortable position
BOUNCE PASS • Point your feet in the general direction of the basket,
but not necessarily directly at it. We prefer an open
Direction: stance, but you can also use the closed (squared) stance
if that's more comfortable for you. With an open stance,
1.) Hold ball in both hands, chest high. your feet point towards one side of the basket. For
example, a right-handed shooter will point his or her feet
2.) Step forward, extend your arms and snap your wrists
just to the left of the rim for a more natural position and
to throw the ball forward and down into the floor, to
shooting motion
bounce it to your teammate
Once you develop a comfortable stance, line up your feet
CHEST PASS
the exact same way on every shot. Whatever stance you
Directions: use, consistency is critical

1.) Start with the ball close to your chest. • Once you develop a comfortable stance, line up your
feet the exact same way on every shot. Whatever stance
2.) Take a step forward in the direction of your teammate you use, consistency is critical.
while quickly snapping your arms forward.
• Flex/bend your knees on every shot.
3.) To create the proper backspin with your pass, place
your hands on the sides of the basketball with your Eye
thumbs on the back side facing your body.
• Knowing where you intend to place the ball begins
4.) When releasing the ball, your fingers should move
with your eyes focused on the basket
forward and finish pointing toward your teammate.
• To improve accuracy, locate the target (rim) as early as
OVERHEAD PASS
possible. • Before shooting, see the whole foot, but when
Direction: shooting, narrow your focus to the front of the rim

1.) Move so ball's path is aimed at your forehead. • Keep your eyes on the target and do not follow the
fight of the ball.
2.) Stagger feet with weight on left foot, with right foot
slightly in front. • Keeping your target focus is very important!

3.) Square feet, hips, and shoulders to ball. Elbow

4.) Turn thumbs to ground. • This is the most important step. The elbow is directly
under the ball in line with the basket. Not too close or
SHOOTING too far from the body. I place my elbow under the ball,
the elbow will keep the ball straight to the basket. Do not
Shooting is the most important skill in basketball. The
allow your shooting arm to stick out to the side or be on
fundamental skills of passing, dribbling, defense, and
an angle.
• When the elbow is straight, the ball will rest in one pastime to be played preferably indoors and less
hand easily and can still be released straight to the target. strenuous than basketball. He divided a rectangular
court into two equal parts by piles of books lined at
• The ball should start motion directly upwards from the the center of the court that serve as the net. Morgan
shot pocket (no dipping of the ball). called the game “mintonette” because of the net
which he used to divide the court into two. The
• Your elbow should be positioned comfortably under
objective of the game is to keep the ball on air by
the ball. using the hands to hit the ball back and forth from
Follow through
one side of the court to another until one group
misses the chance of hitting the ball back to the
• Your shooting hand should be fully extended in a opponent’s side.
straight line to the rim.
The sports of Volleyball are over 120 years old!
• Allowed the ball to roll of your fingertips and your The sport originated in the United State, and is
wrist snaps so that your fingers are pointed down and now just achieving the type of popularity in the U.S
straight toward the basket. that it has received on a global basis, where it ranks
behind only soccer among participation sports
• The ball should come of the hand with perfect
symmetrical backspin. In 1895, William G. Morgan, an Instructor
at the Young Men’s Christian Associate (YMCA) in
• As shown in the picture to the left, your guide hand Holyoke, Mass., decided to blend elements of
stays to the side and does not influence the fight of the basketball, baseball, tennis and handball to create a
ball. game for his classes of businessmen which would
demand less physical contact than basketball. He
• Hold your follow through position until the ball hits the
created the game of Volleyball (at that time called,
rim mintonette). Morgan borrowed the net from tennis,
and raised it 6 feet 6 inches above the floor, just
HISTORY AND RULES OF above the average man’s head. During a
PLAYING VOLLEYBALL demonstration game, someone remarked to Morgan
that the players seemed to be volleying the ball back
Introduction and forth over the net, and perhaps “volleyball”
Volleyball is a popular sport which can be played would be a more descriptive name for the sport. On
both indoors and outdoors. It appeals to people of all July 7, 1896 at Springfield College the first game of
ages and skill level. It is fast-paced, with constant “volleyball” was played. The FIVB (Federation
jumping and running, and thus provides a strenuous International De Volleyball) is the governing body
Aerobics workout. It also requires mental alertness of volleyball.
and quick, precise physical reactions.
TIMELINE
Many associate volleyball with the beaches of
southern California and in fact, a number of  1895- William G. Morgan (1870-1942)
professional players get their start by playing beach created the game of volleyball but called
volleyball. However, volleyball is popular not only the game Mintonette.
in the beaches, but in virtually every country of the  1896- The first exhibition match of
world. In 1964, it was officially recognized as part of
volleyball is played at Springfield College
the Olympic Games.
(called international YMCA Training
HISTORY OF THE GAME school in 1896).
 1900- A special ball was designed for the
On February 9, 1895, in Holyoke Massachusetts sport.
(USA), William G. Morgan, a YMCA physical  1916- in the Philippines, an offensive style
education director, created a new game called as a of passing the ball in a high trajectory to be
 stuck by another player (the set and spike)  Any of the net or cables outside the
were introduced antennae,
 1917- The game was changed from 21 to  The referee stand or pole
15 points.  The ceiling above a non-playable area
 1920- there are unconfirmed whisper of it is legal to contact the ball with any part of a
men’s team playing on the beach in Hawaii, player’s body
but most accounts place the sport’s origin  a player cannot block or attack a serve
in Santa Monica, California where the first  after the serve, front liner or back row player
volleyball court are put up on the beach at may switch position at the net
the Playground. Families play 6 vs 6.
 1930- The first two-man beach volleyball BASIC VOLLEYBALL RULES
game is played in Santa. Monica,
California.  When serving, stepping on or across the
 1948- The first two-man beach tournament service line as you make contact with the
was held. serve
 1964- Volleyball was introduced to the  Failure to serve the ball over the net
Olympic Games in Tokyo. successfully
 1984- The U.S won their first medals at the  Contacting the ball illegally (lifting,
Olympic in Los Angeles. The Men won the carrying, throwing, etc.)
Gold, and the Women the Silver.  When blocking a ball coming from the
 1988- The U.S Men repeated the Gold in opponent’s court, contacting the ball when
the Olympics in Korea. reaching over the net is a violation if both:
 1996- 2-person Beach Volleyball debuted  Your opponent hasn’t used 3
as an Olympic sport. contacts and
 They have a player there to make a
play on the ball
RULE OF THE GAME  When attacking a ball coming from the
opponent’s court, contacting the ball when
 Each team consist of 6 reaching over the net is a violation if the
substitutions. Players can be ball hasn’t yet broken the vertical plane of
substituted at any time but if they the net.
are to return can only be swapped  Serving out of order
for the player that replaced them.  Back row player blocking (deflecting a
 Each team can hit the ball up to three times ball coming from their opponent), when at
before the ball must be returned. the moment of contact the back row player
 Games are played up to 25 points and must is near the net and has part of his/her body
be won by 2 clear points. above the top of the net (an illegal block)
 6 players on a team, 3 on the front row and 3 Back row player attacking a ball inside the front
on the back row zone, when
 Player may not hit the ball twice in
succession (a block is not considered a hit) FACILITIES AND
 ball may be played off the net during a volley
and on a serve EQUIPMENT IN
 a ball hitting a boundary line is “in” VOLLEYBALL
 a ball is “out” if it hits….
 An antennae Introduction
 The floor completely outside the court Players must be aware of hazards in the playing
area. Volleyball standards/poles, teammates, walls,
and balls all pose the possibility of serious injury. On Two side lines and two end lines mark the
the day of your tournament, take the time to visually playing court. Both side lines and end lines are
check the layout and condition of the facility to drawn inside the dimensions of the playing court.
determine if you are able conduct your tournament
safety. If there is any doubt safety, fix the problems CENTER LINE
prior to opening the doors and consult with the
facility owner as needed.
The axis of the center line divides the
Minimum requirements for volleyball courts and playing court into two equal courts measuring 9 x
equipment can be found in the Domestic 9m each; however, the entire width of the line is
Competition Regulations. All posts and officials considered to belong to both courts equally. This
stand must be padded. Support wires must be either line extends beneath the net from side
eliminated or clearly marked and padded. There must
be sufficient free space around each court. The ATTACK LINE
recommended minimum free zone surrounding a
court is 2 meters (6’6”). Players must be permitted to
On each court, an attack line, whose rear edge is
pursue volleyball without endangering themselves,
drawn 3m back from the axis of the center line,
other participants, or spectators. The second official
marks the front zone.
should be able to transition freely from one side of
the net to the other, positioned outside the net post,
without any obstacles. ZONES AND AREAS ON THE
COURT
FACILITIES IN VOLLEYBALL FRONT ZONE
On each court the front zone is limited by the
PLAYING AREA axis of the center line and the rear edge of the attack
The playing area includes the playing court and the line. The front zone is considered to extend beyond
free zone. It shall be rectangular and symmetrical. the side lines to the end of the free zone.

DIMENSIONS SERVICE ZONE

The service zone is a 9m wide area behind each
The playing court is a rectangle measuring 18 x 9m, end line/boundary line. It is laterally limited by two
surrounded by a free zone which is a minimum of short lines, each 15cm long, drawn 20cm behind the
3m wide on all sides. The free playing space is the end line as an extension of the side line. Both short
space above the playing area which is free from any lines are included in the width of the service zone.
obstructions. The free playing space shall measure a In depth, the service zone extends to the end of the
minimum of 7m in height from the playing surface. free zone.
PLAYING SURFACE
The surface must be flat, horizontal and SUBSTITUTION ZONE
uniform. It must not present any danger of injury to The substitution zone is limited by extension of
the players. It is forbidden to play on rough or both attack lines up to the scorer’s table.
slippery surfaces.
LIBERO REPLACEMENT ZONE
LINES ON THE COURT The libero replacement zone is part of the free
zone on the side of the team benches, limited by the
 All lines are 5cm wide. They must be extension of the attack line up to the end
of a light color which is different from line/boundary line.

BOUNDARY LINES WARM-UP AREA

 For FIVB, world and official Competitions, the The ball shall be spherical, made of a flexible
warm-up areas, sized approximately 3 x 3m, are leather or synthetic leather case with a bladder
located in both of the bench-side corners, outside inside, made of rubber or a similar material.
the free zone.
Synthetic leather materials and color
PENALTY AREA combination of balls used in international official
competitions should comply with FIVB standards.
A penalty area, sized approximately 1 x 1m and
Its circumference is 65-67cm and its weight is 260-
equipped with two chairs, is located in the control
280g.
area, outside the prolongation of each end line.
They may be limited by a 5cm wide red line.

EQUIPMENT IN VOLLEYBALL

NET AND POSTS

HEIGHT OF THE NET

Placed vertically over the center line there is a

net whose top is set at the height of 2.43m for men DYNAMIC VOLLEYBALL
and 2.23m for women.
WARM-UP EXERCISE
Its height is measured from the center of the Introduction
playing court. The net height (over the two sides
lines) must be exactly the same and must not exceed
the official height by more than 2cm.

ANTENNAE
An antenna is a flexible rod, 1.80m long and
10mm in diameter, made of fiberglass or similar
materials.
An antenna is fastened at the outer edge of each
side band. The antennae are placed on opposite
sides of the net.

POSTS

The posts supporting the net are placed at a

distance of 0.50-1.00m outside the side lines. They
are 2.55m high and preferably adjustable.
The posts are rounded and smooth, fixed to the
ground without wires. There shall be no dangerous
or obstructing devices.

BALL
A warm-up generally consist of a gradual increase
in intensity in physical activity(a pulse raiser), joint
mobility exercise and stretching, followed by the
activity. For example, before running or playing an
intensive sports, athlete might slowly jog to warm
their muscles and increase their heart rate. Warming
up is the preparation to physical exertion or a
performance by exercising or practicing gently
beforehand, usually undertaken before a
performance or practice. It is widely believed to
prepare the muscles for vigorous actions and to
prevent muscle cramps and injury due to
overexertion.
Warming up helps prepare your body for aerobic
activity. A warm-up gradually revs up your
cardiovascular system by raising your body
temperature and increasing blood flow to your
muscles. Warming up may also help reduce muscle
soreness and lessen your risk of injury.

DYNAMIC WARM-UP

Dynamic warm-up is “moving while you BASIC SKILLS IN VOLLEYBALL

stretch” or stretching through a joint’s full range of
motion and preparing muscles for more intense Introduction
exercise to come. A dynamic warm-up promotes
blood flow, helps PREVENT INJURY and muscle As player skills improve, standards increase.
soreness, as well as helps improve overall This is key if you want to have highly successful
performance. It is a sequential series of movements volleyball teams. As skill improves, the player’s
performed prior to physical activity. expectation will increase. As a player learns, they
will start to expect to be more successful.
DYNAMIC WARM-UP EXERCISE
Learning is fun and as skill level improves,
players will naturally try to improve their skill level.
This is a cycle that will never stop. As long as skill
level is improving, players will never become
“burned out”. It’s natural to never be satisfied. As
long as the athlete believes and expects to improve,
they will continue to always experience more
success.

SIX BASIC SKILLS

SERVICE
 A serve is used to put the ball into play to
start the volley.
 “ace” when the ball lands directly into the
opponent’s court or travels outside the court
after being touched by an opponent.
*TYPES OF SERVICE*
 1. UNDERHAND SERVE – is a type of middle of the court close to the ten-foot line, so that
serve in which the player holds the ball in the second contact in the rally can be made.
one hand, swings the other in an arc
motion below the waist and strikes the BLOCK
ball from the bottom with a fist to put it in
play. A block is the first opportunity for a team on
defense to keep the team on offense from hitting
 ROUND HOUSE SERVE into their court. Blocking refers to the actions taken
by players standing at the net to stop or alter an
opponent’s attack. The jump should be timed so as
2. OVERHAND SERVE – is a serve in to intercept the ball’s trajectory prior to it crossing
which the player tosses the ball with one over the net.
hand and strikes it in the air above their
head with the other hand. Overhand *TYPES OF BLOCKING*
serving is more advanced than underhand
but that does not mean it’s impossible.  BLOCK ATTEMPT – is when the blocker
reaches higher than the net but does not
TYPES OF OVERHAND SERVE contact the ball.
 COMPLETED BLOCK- is when the
 TOPSPIN blocker does make contact with the ball. The
 FLOATER block is completed whenever a volleyball is
 JUMP FLOAT touched by a blocker.
 JUMP SERVE  COLLECTIVE BLOCK – is executed by 2
SET or 3 players close to each other and is
completed when one of them touches the
It is usually the second contact. The main goal of volleyball.
setting is to put the ball in the air in such a way that
it can be driven by an attack into the opponent’s
ATTACK
court. The setter coordinates the offensive
The object of attacking is to handle the ball so that it
movements of a team. it can be done to either dump
lands on the opponent’s court and cannot be
the ball over into an undefended spot or to “set” the
defended. “Spike” is usually the third contact. The
ball into a position that allows the hitter to spike it hitter uses arm swing, wrist snap, and a rapid
over. forward contraction of the entire body to drive the
ball.
PASS

The first contact after a serve is considered a “pass”. *TYPES OF ATTACK*

The player who passes the ball is called the “passer”.
Usually a pass is made with a player’s forearms but  Backcourt ( or back row)
can also be made overhand with two open hands.  Dip/dink/tip/cheat/dump
 Tool/wipe/block-abuse;
DIG  Off-speed hit
 Quick hit/”one”:
Digging is the ability to prevent the ball from  Double quick hit/”stack”/”tandem”
touching one’s court after a spike or attack,
particularly a ball that is nearly touching the ground.
This skill is similar to passing or bumping arms. If
you are the “digger” or defender your job is to dig
the ball up high enough inthe air and ideally to the