Basketball Basics: Rules, Techniques, and Training

Posted on Sep 12, 2024 in Physical Education

Basketball Basics

Actions

• To rebound: coger el rebote
• To slam/to dunk: machacar
• To lay-up: entrar a canasta
• To blow the whistle: pitar (con el silbato)
• To pick/to screen: bloquear
• Pick-and-roll: bloqueo y continuación

Elements of the Game

• The court: la cancha
• The hoop/rim: el aro
• The backboard: el tablero
• The lines: las líneas
• The key/the box: la zona de 3 segundos
• A tie: un empate
• Free throw: tiro libre
• Man to man: defensa individual
• Zone defense: defensa en zona
• Referee: árbitro

Fouls and Violations

Personal Foul: falta personal

Offensive Foul: falta en ataque

Technical Foul: falta técnica

• Travelling: pasos
• Double dribble: dobles
• 3/5/8/24 second violation: falta de 3/5/8/24 segundos
• Backcourt: campo atrás

Players

• Point guard: base
• Shooting guard: escolta
• Forward: alero
• Center: pivot

Rules

Basketball is a game played between two teams of five players each on a rectangular court, usually indoors. Each team tries to score by throwing the ball through the opponent’s hoop. The winner of a basketball game is the team with the most points. If a game ends in a tie, teams usually play overtime periods of 5 minutes until one team wins.

A basket counts two points if you throw the ball within the 3-point line or three points if you throw the ball from outside the 3-point line. A free throw counts one point each.

A basketball game has four quarters of 10 minutes each (12 minutes in NBA).

In Basketball there are two different types of fouls:

Violations

A violation is an infraction against the rules of Basketball. When you commit a violation, the other team gets the ball.

• Double dribble: when a player stops dribbling and then starts dribbling again or when he bounces the ball with both hands on the ball.
• Travelling: when the player takes more than two steps without bouncing the ball on the floor.
• Backcourt: Once the attacking team crosses the half-way line court, they may not go back into the backcourt.
• Five-second violation: this happens if you hold the ball in your hands for more than 5 seconds without doing anything.
• Three-second violation: this is called when the attacking player stays inside the key for 3 seconds.
• Eight-second backcourt violation: this is committed if the offensive team isn’t able to cross the ball to the mid-court within 10 seconds.
• 24-second violation: is committed if the attacking team doesn’t attempt to throw the ball to the basket within the 24 seconds.
• Out of bounds: A player is out-of-bounds if he touches the floor outside the boundary lines. Also if the player or the ball touches the line or some object situated out of the bounds.

Personal Fouls

A foul is an illegal action that a player from one team can commit against a player from the opposing team. Personal fouls include any type of illegal physical contact. Hitting, pushing, slapping, holding and illegal screening (when an attacking player is moving) are considered personal fouls.

• Each player has a position in the court when playing. This position usually depends on the height of the player.
• Teams usually have: two guards, two forwards, and one center.
• The tallest person usually plays as “center”, while the medium height ones play as “forwards”. The shortest players then play as “guards”.
• The “triple-threat” position allows you to dribble, shoot or pass quickly.
• Put the ball on one side of your chest, away from the defender.
• Turn your body so your body is between the ball and the defender.

Pick and Roll / Screen and Roll

To block a defensive player to enable your team-mate to evade the defence of that player. The player who sets the screen has to try to go on with the game trying to help his team.

Cut

This is a quick movement towards the basket by an attacking player without the ball, trying to gain an advantageous position and receive the ball.

Warm-Up

Definition: A warm-up is a series of exercises that you do before a physical activity to prepare your muscles for the workout and to prevent injuries.

Objectives:

• Prevention of injuries
• Improve performance: get your body and mind ready for an effective workout.

Stamina

Stamina is the capacity your body has to work for a long period of time.

Speed

Speed is the ability to do one or more movements in a short period of time.

Continuous System (no rest)

1. Harmonic system (same intensity). Example: run for 20’ without stopping always at the same speed.
   1. Variable system (different intensity): Fartlek: – we can do it in the natural environment or we can program the training on a court. In this training you have to change the rhythm sometimes. Example: run for 10’ changing the speed in this way: 1’ slowly 20” faster, always without stopping.

Divided System (rest between series or repetitions)

1. Intervallic system (incomplete rest). Example: you run 40 in sprint, you rest for 10” and you run 40 meters again… you run 10 times 40 meters with short rest.
   1. Repetition system (complete rest). Example: you run 20 meters in sprint and you rest 2’ until you run again.

Training

• Volume: quantity. We can measure it with the number of series, repetitions, time, metres, laps…
• Intensity: quality. We can measure it with speed, heart rate (beats per minute).
• Rest: time without doing exercise. It can be passive if we don’t do any activity or active if we do another gentle activity.