Technological Institute of the Philippines

Manila Campus

PE 202
BASKETBALL FOR FITNESS

MR. JERICO ROVEL M. BASIT LPT, MAT, MAEd

PE Instructor
 Intended Learning Outcomes
• Explain the significance of ball passing, shooting drills
• Reflect on the importance of exercises and workouts to one's
health and fitness
• Apply all workout drills to develop one's own skill
• Execute properly the different passing and shooting drills.
OBJECTIVES:
This module introduces you to the significance of passing and shooting
drills in your health and fitness. You will be provided with different physical
activities which will give you opportunities to maximize the enhancement of
fitness through basketball drills and workouts.
TOPICS:
• Passing
• Shooting
• Workout drills
 DIFFERENT SKILLS
USED IN BASKETBALL
PASSING SKILLS
• Passing is another skill that when mastered can help you become a complete
basketball player. Basketball is a team sport that involves finding a teammate
who is open for a shot.
• Passing in basketball is the act of throwing the ball to a teammate. One
player will try to pass the ball to their teammate while the other player tries
to steal the ball and take it away.
BASIC PASSING TECHNIQUES
Basketball is one of the most popular sports in the world. Though it
has many variations, there are basic basketball passing techniques
 that even beginners can learn to improve their game.
1. CHEST PASS
2. BOUNCE PASS
3. OVERHEAD PASS
4. BASEBALL PASS
CHEST PASS
• The chest pass is thrown with the ball being placed above and
between the two arms. It can be used from anywhere on the court
and especially from close to the basket.
• The motion of passing is similar to a layup; instead of raising the
ball over the head, it is brought chest high by pulling it back with
both hands.
• The chest pass is often utilized in teams’ offensive game plans
when a fast break opportunity has presented itself or in transition
when no one has yet established an offensive set.
 CHEST PASS
• The pass comes from chest to
receiver’s chest
• Step forward into pass
• Hands end up with palms
facing outwards and thumbs
facing down
BOUNCE PASS
• The bounce pass is a basketball play in which the passer throws
the ball to a teammate just above the floor. It can be used to pass
around a defender who will be close to the receiver or to throw
over an aggressive defender, though this is not advised.
• When used properly, the bounce pass can help get past a defender
that is in the way of an actual pass; other times it can save a team
if their guard was pressured hard by an opponent and has no space
in which to dribble or pass forward.
BOUNCE PASS
• The pass comes from the
chest and bounces just over
1/2 to 2/3 way between you
and the receiver
• Step forward into pass
• Hands end up with palms
facing outwards and
thumbs facing down
OVERHEAD PASS
• By far the most spectacular pass in basketball is the overhead pass
. This pass starts off with the ball high above your head, and it
ends wide open for a teammate to take it in for a layup.
• Often viewed as the easiest way to score when you have no
teammate on either side of you, mastering the overhead pass takes
nearly as much practice time as the push shot. To learn how to do
an overhead pass, there are only two things to remember: keep it
high and keep your hands together.
 OVERHEAD PASS
• The pass comes from the
above head, not from behind
• Step forward into pass
• The pass should travel in a
straight downwards slope to
the receiver’s chest
BASEBALL PASS
• One of the types of passing in basketball is the baseball pass. A
baseball pass is a method of passing in basketball that resembles
the action of throwing a baseball.
• The one-handed pass is used by a player throwing the ball with
their dominant hand while simultaneously making an underhand
throw with their other hand.
• The move is used to send a long pass quickly downfield to a
teammate, or drive past an opposing defender with fakes and
dribbling moves.
 BASEBALL
PASS
• Nonthrowing hand pointing
at the target
• One foot forward (same as
non-throwing hand)
• Throw the ball as you would
a baseball, step forward, and
follow through with throwing
hand
ADVANCED PASSING TECHNIQUES
Basketball passes are an extremely important part of the game.
Knowing advanced passing techniques can give you a great
advantage over your competition and help you enjoy more success
in this sport. Here is a breakdown of some of the most effective
basketball passing techniques out there.
1. BEHIND-THE-BACK PASS
2. PICK-AND-ROLL PASS
BEHIND-THE-BACK PASS
• A behind-the-back pass in basketball is a type of pass when a player
makes a normal pass and throws the ball around his or her back to
make that pass.
• This type of passing in basketball is used by both professionals and
amateurs to avoid the defender when making the front pass would be
risky. It can also be used to throw the ball to a player trailing on the
fast break.
• This pass is usually performed with one hand, although it can also be
performed with both hands.
BEHIND-
THE-
BACK
PASS
PICK-AND-ROLL PASS
• The play consists of a ball handler (who may or may not have an ally)
approaching a free-throw line extended, and being approached by a
teammate (called a screener) who will set a screen for the ball handler.
• The screener can either roll to the basket while the ball handler goes behind
him, or they can both curl towards each other and allow for a pick and pop.
• The play ends when the offensive player who passed the screen returns to
their point of origin or passes to another player, with some exceptions-
sometimes this pass is made possible by the screener playing off and
dragging his defender. 
PICK-AND-
ROLL PASS
SHOOTING SKILLS
• This requires the ability to properly hold and throw the ball into the air
toward the basket while avoiding defenders. A proper shot requires precise
aiming, arm extension, and lift from the legs. There are different types of
shots you need to learn, including jump shots, layups, and free throws.
• To shoot accurately, square your shoulders to the basket and place your
feet shoulder length apart. With your knees bent slightly and back leaning
towards the basket, put the fingers of your shooting hand under the ball
and tuck your elbows close to your body. Flick your wrist towards the
hoop to release the shot. Your index finger should follow through facing
the basket after releasing the ball.
SHOOTING FUNDAMENTALS
JUMP SHOT
• A jump shot is most frequently used for a mid to long-range shots, including
shooting beyond the arc.
• To achieve balance when facing the basket for a jump shot, you have to take a wide
stance, usually, shoulder width apart, bend your knees and square your shoulders.
• Make a fluid, explosive upward leap and at the apex of the jump, follow through
by shooting the ball.
• When the ball is released at the apex of the jump shot, keep your elbows straight to
ensure that it is pointed in the direction of the basket. Concentrate on the flicking
of your wrist and holding it in position to provide the ball with momentum and
spin.
SHOOTING FUNDAMENTALS
SET SHOT
• The set shot in basketball is when a player is stationary, or set,
holds the ball with two hands and shoots it towards the basket
without jumping off the ground.
• The set shot should only be attempted when there are no defenders
within close distance so as to avoid being blocked. Otherwise, the
player should attempt a regular jump shot when defenders are
close.
SHOOTING FUNDAMENTALS
FREE THROW SHOT
• A free throw, or foul shot, is an unguarded scoring attempt that
a referee awards a basketball player after an opposing team
member commits a foul against them, their team, or an
official.
• Free throws provide a basketball team with the opportunity to
score points outside of the shot clock during a basketball game.
SHOOTING FUNDAMENTALS
LAYUP SHOT
• A layup is a shot made from short range by a player moving towards the
basket. Usually utilising the backboard if he approaches the hoop from an
angle. This is also one of the most basic and common way of scoring a
basket in the game.
• To execute a layup, dribble the ball towards the basket. If you’re on the
right flank, dribble the ball with your right hand.
• At the three-point line, or within two metres from the basket, take two
giant strides towards the hoop and attempt to score by throwing the ball at
the top corner of the backboard or lay the ball gently into the basket.
SHOOTING FUNDAMENTALS
DUNK
• The dunk is usually the most spectacular shot and is one of the toughest feats in
basketball.
• It usually requires more jumping ability than shooting skills.
• To execute a slam dunk, dribble and charge towards the hoop when ready to execute the
dunk.
• Jump explosively to get as high as possible and leap towards the hoop. Lift the ball above
the rim and push or slam it forcefully through the rim.
• Most people jump off one foot, but you might find that you can jump higher off both feet.
So there you have it, six ways of scoring in basketball. Start practicing and perhaps find
out which way works for your best, depending on your role and position in the team.
CUES: BEEF
• This shooting drill concentrates on player balance and control of the
basketball. This drill has been taught for years by Lenny Wilkens and is also
promoted by Stanford and Ex-USA Olympic Coach Tara VanDerVeer.
• The important thing to remember when doing this drill is what B.E.E.F
actually means. B= Balance, E= eyes on your target, E= (shooting) elbow
straight, F= follow through. To begin, the shooter should position
him/herself about a foot away from the bottom of the rim. The object is to
shoot the ball using the B.E.E.F routine. After the second basket made in
that spot, without touching the rim, the player may take a step back. This is
done until the player is at the foul line. Continue this drill until the shooter
feels most comfortable.
BALANCE
• Feet are shoulder-width apart for good balance.
• The feet should be in a slightly staggered stance that is consistent and comfortable for
you. Your shooting foot is slightly ahead of the non-shooting foot in a comfortable
position.
• Point your feet in the general direction of the basket, but not necessarily directly at it.
We prefer an open stance, but you can also use the closed (squared) stance if that's more
comfortable for you. With an open stance, your feet point towards one side of the
basket. For example, a right-handed shooter will point his or her feet just to the left of
the rim for a more natural position and shooting motion.
• Once you develop a comfortable stance, line up your feet the exact same way on every
shot. Whatever stance you use, consistency is critical.
• Flex/bend your knees on every shot
EYES ON TARGET
• To improve accuracy, locate the target (rim) as early as possible.
• Keep your eyes on the target and do not follow the flight of the
ball.
• Keeping your target focus is very important
ELBOW FORM
• The ball should start motion directly upwards from the shot pocket.
• Your elbow should be positioned comfortably under the ball.
• The ball stays in front of you and should not go behind your head.
• Your shooting hand should extend in a straight line to the rim.
• Hand position on delivery is very important. The ball should come
off the hand with perfect symmetrical backspin.
• Your guide hand stays to the side and does not influence the flight of
the ball
FOLLOW THROUGH
• Your wrists should be floppy (relaxed).
• Fingers should be pointed at the target (rim).
• Finish high. You should see your fingers at the top square of the
backboard.
• Hold your follow-through position until
CORRECT
SHOOTING
STANCE
 EXERCISES TO EXTEND
BASKETBALL SHOOTING
RANGE
• Basketball works most of the muscles in the body, but when it
comes to taking a shot, the arm muscles are most heavily
relied upon. To help improve your basketball shooting range,
it's essential that you focus on strengthening all of the major
muscle groups in your arms.
DUMBBELL ARNOLD PRESS
• Arnold press as part of your total arm routine. Start in a
seated position on the end of a flat bench, your legs
shoulder-width apart, feet flat on the floor. Grasp a
dumbbell in each hand, your arms bent with your palms
facing in so the dumbbells are against your chest. In a
slow, controlled movement, bring your arms out to the
sides and up over your head, until they are fully extended
above you. Return to your starting position
DUMBBELL/BARBELL CURL
• The barbell curl is an effective exercise for targeting the
biceps, which are essential for helping you extend your
shooting range. Stand straight with your feet shoulder-width
apart, arms extended down at your sides. Hold a barbell with
your hands in an underhanded grip, so the barbell rests against
the front of your thighs. Keeping your arms close to your sides
during the movement, flex your arms to bring the barbell up to
your chest. Lower it back down to your starting position.
DUMBBELL TRICEPS KICKBACK
• Dumbbell triceps kickback exercise is an isolated exercise that
targets the triceps muscles. Start in a standing position with one
foot slightly farther than shoulder-width apart from the other.
Lean over slightly while keeping your back straight, your right
hand resting on your right thigh and your left arm flexed at your
side. While grasping a dumbbell in your left hand, slowly extend
your arm out until it is completely straight and then bring it back
to its starting position. Repeat and then switch arms
DUMBBELL/BARBELL REVERSE
CURL
• Build strength in your forearms with the barbell reverse
curl. Stand straight up with your feet shoulder-width
apart, your arms down at your sides and your hands
grasped around a barbell in an overhanded grip. Keep
your arms close to your sides and bring your arms up
until the barbell is resting on top of your shoulders.
Slowly lower the barbell back down to your original
position.
THINGS TO DO:
• Accomplish the Online Faculty Evaluation
• Answer the published DISCUSSION on your CANVAS.
• Prepare for the short Seatwork next meeting.
• Prepare for the Live Performance Task next meeting.
• Start doing your Path Fit Week 4.
• Prepare for the Midterm Examinations.
 “We learn to make a shell for ourselves
when we are young and
then spend the rest of our lives hoping
for someone to reach inside and touch us.
Just touch us—anything more than that
would be too much for us to bear.”
― Bill Russell