The History of Basketball

 

   James Naismith,"Father of Basketball"

 

Basketball was invented years ago by an American named James Naismith. It began in December 1891 in Springfield, Massachusetts. Dr. Naismith, who was a YMCA physical education teacher, had a real big problem. His students played football and soccer all during the Fall season. But now winter was coming, and it would be too cold to play outside. Naismith wanted all of them to stay in good health, but he didn’t have any sports for them to play inside.

Finally, after much thinking, he came up with a great idea for an indoor game. He got two peach baskets and attached them to a balcony at the opposite ends of the gym. There were eighteen people in his class,  so he divided them up into two groups with nine players on each team. Of course, they couldn't play the game without a ball, so he chose a ball that he had on hand: a soccer ball. When the first game began, the players started passing the ball around and one boy threw the ball in the basket. He scored and his team got the first three points.

But even though the game was fun to play, there were some problems that they had to solve. For example, whenever the players would throw the ball into the basket, they couldn't get it down without climbing up a ladder. So, they decided to cut holes in the bottom of the baskets for the ball to fall through. This helped them play faster. They used these peach baskets until 1906 when they were finally replaced by metal hoops with backboards.

But even then their problems weren't over. They realized that they had too many players playing at one time. In fact, one time in a game at Cornell University, there were 50 players on each team!

At first, basketball was only played in high schools and colleges. But by 1949, the National Basketball Association (NBA) was created with eight teams. Then, in 1967, the American Basketball Association (ABA) began. But there were a lot of money problems so it only lasted about nine years.

As time passed, Dr. Naismith became known as "The Father of Basketball" and more and more people heard of his game.  Basketball began to spread all across the United States and finally became the popular game that we watch and play today.

So, there you have it.  The history of basketball.  If it sounds like it might be fun, just remember, all you have to do is lace up your shoes, grab a ball, and play ball!

 

 

Basic basketball skills are essential to your success on the court.

Before you can become a master at dribbling, shooting or passing, you must be able to move around the court quickly and efficiently. The basic offensive skills are being able to change directions, accelerate and stop suddenly while staying balanced.

So stop suddenly what you're doing and get to work on the fundamentals we've laid out for you below. Quickly.

By the way, would you like to learn how to dramatically increase your focus on applying these basketball skills without ingesting a pill or drink?

Basic Offensive Basketball Skills and FundamentalsBasketball Skill #1) Body Balance

Your overall balance is controlled by your head, feet and hands. Keep your head directly above the midpoint between your feet with your chin up. Do not lean. This helps keep control because the weight of your head alone can throw you off balance. Keep your hands close to your body and above your waist with your fingers spread and palms out towards the ball. If you have the ball, hold it close to your chest with your elbows out.

You should be in a slightly crouched position and relaxed, ready for a move in any direction. Stay on the balls of your feet with your weight spread evenly over both feet. Keep your feet spread at about the width of your shoulders.

Basketball Skill #2) Starting

You must be able to accelerate from a stationary position. By paying attention to the

fundamentals , you can improve your speed and quickness. Lower your shoulder and lean your head in the direction you need to go. Push off the floor with the heel of your foot and keep leaning as you start forward. To accelerate, use a quick, pumping action with your arms.

Basketball Skill #3) Stopping

When stopping abruptly, there are two methods to use so you end up in a good, balanced position. With the "jump stop", you jump off one foot and land on both feet at the same time in a parallel or staggered stance. With the "stride stop" (or one-two stop), you land on one foot. With the "stride stop", you can only use the foot that lands first as your pivot foot, but with the "jump stop", you can use either foot as the pivot.

These fundamentals are to be used with either method of stopping: Keep your head up and centered over your body as you land with your knees bent. Don't

bend at the waist (keep your back pretty straight) and maintain a wide base for support.

Basketball Skill #4) Changing Direction

When changing direction, keep a low center of gravity with your head centered over your body. Be sure to lower your shoulder in the direction you're going. As you begin to slow down, plant your outside foot and push off. Then point and step with the inside foot.

Basketball Skill #5) Pivoting

Keep your head up and centered over your body with your feet shoulder-width apart. Knees bent. Make the pivot by raising your heel and turning on the ball of the pivot foot. As always, keep the ball close to your body with your elbows in for protection.

There are two kinds of pivots. Use the "front pivot" when you're not being guarded closely. For this, you step forward while turning on your pivot foot. Step backward when you're being guarded closely with the "reverse pivot". Pivoting is a basketball skill you must learn in order to keep your balance and quickness and to change direction correctly.

Basketball Skill #6) Triple-Threat Position

After receiving a pass, you want to get into the "triple-threat" position so you can quickly dribble , shoot or pass. As you take the ball in, look at the basket ("catch and face") and put the ball in front of your chest near your dominant shoulder ("shooting pocket").

The following fundamentals describe the correct "triple-threat" stance: Keep your head up, centered over your body and your eyes on the hoop, but also seeing the entire floor. Be sure your shoulders are facing the basket with your knees bent and weight spread evenly. Your feet should be shoulder-width apart. Now you're ready to shoot, pass or dribble.

Basketball Skill #7) Ready Position

When you don't have the ball, you need to keep yourself ready for anything. With your knees bent and your hands raised above your waist, keep your eyes on your defender and whoever has the ball. Be ready to move quickly in any direction. When you make your move, push off the ball of your foot.

The 12-Month Basketball Training Program

How do you design a basketball training program that really maximizes the

time and resources YOU have available? After all...

To perform at your very best you have to dedicate some time to strength

conditioning, power and jump training and speed and agility drills. What

about aerobic and anaerobic conditioning? And don't forget flexibility.

Even if you play the game for a living, how do you ever incorporate all of

those components of fitness into just a handful of training sessions a

week?

You don't. Not even the pros do.

Conditioning for ANY sport is not about being perfect. It's about making the

very most the time and resources you have available.

And assuming you're not a professional your time is limited.

Step number 1 then, is to determine those areas or elements of fitness

that will make the greatest difference to YOUR game.

Forget what others do. Where specifically are your weaknesses?

Don't guess. Take the time to get objective results - you might be

surprised. And how do you do that?

Develop a series of simple fitness tests you can perform in one afternoon.

Assess your strength, strength endurance, aerobic endurance, take off

power, speed and acceleration and flexibility. You can do 5 or 6 tests in just

a couple of hours.

Record the results and plan a re-test in 6 to 8 weeks. Don't worry about

whether your scores are 'good', 'average' or 'bad'. There is always some

degree of error.

What is far more important is whether those scores are improving over time.

Ideally you'd test yourself just prior to the start of pre-season, at the end of

pre-season and maybe half way through the in-season. But don't wait

round until the timing is perfect. Just make a start with where you are

today.

Remember how even professional players don't work on every component

of fitness at once? Instead their basketball training program is split into at

least three spereate phases...

The 3 Phases to a Basketball Training Program

The competitive basketball season may only last 6-7 months but a

basketball training program stretches the full year round.

Most players forget (or just aren't aware) that what they do in the off-season plays a crucial role in how their season plays out.

Add the all-important pre-season phase into the mix and we get a year that

looks something like the following...

Off-season phase - 2-3 months

Pre-season phase - 3-4 months

In-season phase - 6 months

Even if you only have 2 days a week aside from your games, you can still

benefit greatly by splitting each year up in this periodized way.

In the rest of this article we'll take a close look at each phase in a

basketball training program and what it involves...

This is the big picture. It's where all the individual sessions come together.

The finer details of each session - sets, reps, intensity, specific exercises

and drills are covered in separate articles.

Off-Season Basketball Training Program(8-12 weeks)

Don't underestimate the importance of the closed season. It's a prime

opportunity to restore the imbalances that basketball places on the

musculoskeletal system.

Of course, it's also a time when you rest and recuperate. But resting does

NOT mean doing nothing...

It takes just a few weeks of sedentary lifestyle to undo the majority of any

fitness you've gained over the previous season.

You will lose some fitness. And that's absolutely fine. It's a necessary

trade-off for recovery and mental refreshment.

Aerobic ConditioningSpend 2-3 days per week doing some kind of low intensity, cardiovascular

exercise. Avoid running. And avoid playing basketball, even recreationally

for at least a few weeks. This is an ideal time to try your hand at a new

sport - swimming, cycling or racket sports.

There's no need to monitor heart rate but if you must, keep to a zone of 65-

75% of maximum heart rate (220 - age). Better yet...

On a scale of 1 to 10 (1 being a gentle stroll in the park - 10 being all-out

exertion) stick to around a level 7.

Strength ConditioningYou can take several weeks off strength training completely if you've had a

particularly demanding season. But it can be sensible to spend the off-

season following a functional strength program...

The idea is to work stabilizing muscle groups that may have been

neglected during the in-season. A good deal of your time should be spent

on core stability. Loads are typically light (50-60% 1 rep max) and

repetitions are higher (15 and above).

Keep sessions short and avoid drop sets or any other technique that will

leave you exhausted. Two to three sessions per week is ample and you

can perform your strength sessions immediately before your aerobic

workouts if needs be.

Flexibility ConditioningLosses in range of movement occur incredibly quickly if you don't actively

stretch on a regular basis.

Perform stretching exercises daily or at least 3 times a week. Be sure to

warm up thoroughly first.

For more information on flexibility training click here

Early Pre-Season Basketball Training Program(4 weeks)

Most athletes leave pre-season training far too late. And who can blame

them?

Wind sprints and gruelling shuttle runs are usually on the menu served up

by a merciless coach who loves to see players suffer!

While punishing training sessions WILL still feature in the latter stages of

pre-season, it makes sense to start gently and build up. Not only that...

If you take the time to prepare your body at the start, you'll reap

innumerable benefits later on down the line.

Aerobic ConditioningFocus on continuous type training. This is lower intensity aerobic

conditioning. After 2-3 weeks gradually begin to move into more intensive

interval type training. Jogging is preferable to swimming or cycling at this

stage in your basketball training program.

Sessions should last between 30-45 minutes with heart rate between 75-

80% maximum.

For more information on continuous and interval training click here

Strength ConditioningTowards the end of this phase (the early pre-season) begin a maximal strength program.

Focus on compound movements like squats or leg presses, the bench

press, dead lifts and the shoulder press.

Lift heavier weights (up to 90-95% 1 rep max) for fewer repetitions (2-6).

Three sessions is adequate and avoid strength training on consecutive

days.

Flexibility ConditioningMaintain your flexibility program right throughout the season.

Mid - Late Pre-Season Basketball Training Program(8 weeks)

So you've taken the time to prepare.

You've rebalanced you body reducing the risk or injury.

You've begun to develop high levels of strength and you've laid a good

aerobic foundation...

This is where it really starts!

This phase is not easy. But the rewards are well worth any short-term

discomfort.

Anaerobic ConditioningYou should start to move away from general aerobic conditioning and

towards more basketball-specific sessions.

Basketball is a multi-sprint sport. In a game you'll be required to perform

several successive sprints close to maximum speed on numerous

occasions. The result?

Your body quickly begins to accumulate lactic acid.

Your ability to recover from this build up of lactic acid can have an

enormous impact on your performance. As such your basketball training

program must incorporate anaerobic endurance drills.

Shuttles runs are a classic example and very effective. You can also make

drills even more specific if you throw in a ball and some basic skills.

We'll look at these types of sessions in more detail in a separate article.

For now, know that 2-3 sessions a week lasting 30 minutes are required to

reach peak fitness in time for the start of the competitive season.

Strength & Power ConditioningIt can take up to 3 months to develop maximum strength, so continue

maximal strength training into the late pre-season.

About 4 weeks prior to the start of the in-season you'll want to exchange

some or all of your strength sessions for plyometric training.

Plyometrics or jump training is one of the most effective methods for

developing explosive power. And because power is a product of both

speed of contraction and strength, your groundwork in the weights room

will pay dividends here.

Speed & Agility ConditioningAs the competitive season draws closer your basketball training program

should place more and more emphasis on quickness and agility. Again

your conditioning must be basketball specific...

Try to incorporate a ball and basic passing and shooting skills. This type of

training shouldn't leave you fatigued either...

Yes, you should perform all the drills at 100% but keep them short enough

and allow enough recovery time in between so that form doesn't suffer.

Flexibility ConditioningSame again here - at least 3 stretching sessions per week.

Basketball Rules

SCORING:

2 point field goal- a shot made from anywhere during play inside the 3 pt arc.

3 point field goal- a shot made from anywhere outside the 3 pt arc.

Free throw- 1 point is awarded to an unguarded shot taken from behind the

free throw line while the clock is stopped.

SKILLS:

Boxing out- a player’s position between an opposing player and the basket to

obtain a better rebounding position.

Dribbling- bouncing the ball with 1 hand using your fingertips instead of

your palm so that it rebounds back to yourself (the only legal way to move

with the ball)

Passing- moving the ball by throwing, bouncing, handing, or rolling it to

another player (Chest, Bounce, Lob)

Shooting- throwing the ball to make a basket

Pivoting- stepping once or more in any direction with the same foot while

holding the other foot at its initial point.

Rebounding- The recovering of a shot that bounces off the backboard or the

rim.

FOULS: results in one or more free throws awarded to the opposing team

Blocking- impeding the progress of an opponent by extending one or both

arms horizontally or getting in the path of a moving player.

Charging- running into a stationary player while you are moving with the

ball.

Hacking- the player hits the arm or hand of the person holding the ball.

Holding- the player holds the person with or without the ball.

VIOLATIONS: results in a change of possession with the team in bounding the ball

at the side line opposite where the infringement took place

Traveling- moving illegally with the ball

Three seconds- an offensive player remains in the key (free throw lane- the

area under the basket) for more than 3 seconds

Double dribble- a player dribbles the ball with both hands at the same time or

they stop and then start dribbling again

TERMS:

Air ball- a shot that completely misses the rim and the backboard

Assist- a pass to a teammate who then scores a field goal.

Defense- team trying to stop the other team from scoring

Dunk- to throw the ball down into the basket with the hand above the level of

the rim

Fast break- dribbling or passing the ball towards your basket before the

defense can set up

Man-to-man- a defensive strategy where everyone guards an assigned player

Offense- team trying to score

Turn over- any loss of the ball without a shot being taken

Zone defense- a defensive strategy where everyone guards an area instead of

a player (2-1-2, 2-3)

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