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How does basketball help you
How does basketball help you
Basketball - health benefits - Better Health Channel
Summary
Read the full fact sheet
- Basketball teaches you about being a good team player and can be a great social sport.
- Adults should check with their doctor before taking up basketball.
- Basketball puts a lot of stress on the body and injuries can happen, so warming up, stretching your muscles and joints, and cooling down is important.
- Make sure you have plenty of fluids on hand and rehydrate regularly.
Basketball is one of the most popular sports in the world and one of the most widely viewed. It is a team sport that involves two teams of five active players each trying to score points against one another by throwing a ball through a 300 cm (10 feet) high hoop (the ‘basket’) under organised rules. It is played on both indoor and outdoor courts.
The size of the court, height of the basket, size of the basketball, and length of time that the game is played, can all vary according to the age, size and skill level of players.![]()
Basketball is a fast moving game that involves a lot of variety, including shooting, dribbling, passing, rebounding, defence and much more.
Health benefits of basketball
Basketball involves a lot of starting and stopping. While not renowned as an aerobic sport, it is still a great workout that can help you:
- burn calories (an hour of basketball can burn 630–750 calories)
- build endurance
- improve balance and coordination
- develop concentration and self-discipline
- build up muscle.
Other benefits of basketball
As well as being a great way to stay fit, basketball can also:
- help you to make new friends and see them regularly teach you about being a good team player
- be played by people of all ages and all abilities
- be played all year round because it’s usually an indoor sport
- be a fun game that kids of all levels and ages can enjoy
- be practiced alone – all you need is a ball and a hoop (and you can find a hoop in most local parks and school grounds)
- be played and enjoyed with as few as two people (although official games require 10 players).
Getting started with basketball
Although official games of basketball require 10 players, you can play a game of basketball with just one other person. You can also go out and shoot baskets by yourself. If you want to play basketball competitively, you can become a member of a team and get involved in local competition. Check out your local sports centres and associations for information on how to join a team, or start your own.
Basketball equipment
One of the great things about the game is that apart from having a basketball, you require very little other equipment to play. However, as basketball involves a lot of running and jumping, it can also be wise to have:
- basketball or sports shoes that provide good ankle support
- mouth guards
- protective knee and elbow pads.
Basketball and children
Basketball is a great way for kids to get active and have fun. ‘Aussie hoops’ is a national introductory basketball program for primary school children, started by Basketball Australia and the Australian Sports Commission.
It provides primary school girls and boys of all ages, abilities and skill levels, with the opportunity to play basketball and develop sport and social skills in a safe environment.
The program is delivered at local schools, community centers and local stadiums throughout Australia, by local associations and trained professionals. To find your local association, contact Basketball Victoria on (03) 9927 6666.
Some general tips
Suggestions include:
- Adults should check with their doctor before taking up basketball.
- Be aware that basketball is a fast-action game with lots of running, jumping, pivoting and twisting, so injuries and accidents can happen easily.
- Basketball puts a lot of stress on the legs, especially the knees and ankles, and puts pressure on tight shoulders.
- Protect yourself by becoming strong and flexible, as basketball is a very physically demanding game.
- Warm up and stretch your muscles and joints before hitting the court.
Also cool down and stretch after playing. - Make sure you have plenty of fluids on hand and rehydrate regularly.
- Don’t overdo it (this will depend on your age and condition). Mix it up with other low-impact sports.
- While playing in a full team competition is great, you can also have fun and benefit from a small space, a basket and a game of one on one.
Where to get help
- Local council
- Local basketball club
- Basketball Australia Tel. (02) 9469 7200
- Smartplay Tel. (03) 9674 8777
Things to remember
- Basketball teaches you about being a good team player and can be a great social sport.
- Adults should check with their doctor before taking up basketball.
- Basketball puts a lot of stress on the body and injuries can happen, so warming up, stretching your muscles and joints, and cooling down is important.
- Make sure you have plenty of fluids on hand and rehydrate regularly.
- Smartplay Preventing Basketball Injuries Fact Sheet. 2007, Smartplay Victoria. More information here.
- Why is basketball a great sport for kids?, Basketball Victoria. More information here.
This page has been produced in consultation with and approved by:
10 Physical and Emotional Benefits
Basketball is an enjoyable sport that suits many skill levels and ages, owing to its worldwide popularity.
A standard basketball team has five players per side. You can also play two-on-two or three-on-three games, or even on your own. With indoor courts, you can play basketball year-round.
The main objective of the game is to score points by shooting the ball through the hoop. You use defensive strategies to prevent the other team from scoring.
You can play basketball with a playful or competitive spirit. Either way, it’s a fantastic way to gain strength, coordination, and muscular endurance.
Plus, you’ll have the opportunity to be a part of a team and a larger community.
Read on to learn more about how the physical, emotional, and social benefits of playing basketball can improve your overall health and well-being. You’ll also learn how to get started if you want to pick up the game.
1. Strengthens muscular endurance
Playing basketball requires agility, strength, and stamina. You must quickly move and change directions using high-intensity, short-duration muscle contractions.
You’ll also need muscular endurance, which is the ability of muscles to repeatedly apply force for an extended period. You can increase your muscular endurance by playing basketball and doing exercises to build lower and upper body strength.
You can also focus on strengthening your core and back muscles. This will have a positive effect on your stamina, energy, levels, and performance.
2. Builds healthy bones
Playing a team sport, such as basketball, can provide unique physical and mental health benefits.
Research from 2018 found that playing a team-based sport has a positive effect on bone strength.
People who played handball and football were shown to have more bone mineral density than those who were sedentary.
3. Improves balance and coordination
Playing basketball requires you to develop hand-eye and foot coordination as you maintain your balance throughout the movements. As you play, you need to move your body quickly as you jump, pivot, or change direction.
Basketball requires you to use motor skills such as shooting, passing, and dribbling. You’ll also become skilled in rebounding and defensive moves. Maintaining a strong body will help you perform all of these movements with greater ease.
4. Develops fundamental movement skills
Playing basketball offers youth the opportunity to develop the motor skills necessary for development. Research from 2018 points to the effectiveness of basketball in enhancing the fundamental movement skills that children need to learn.
Playing basketball helps to improve motor coordination, flexibility, and endurance. It also encourages speed, agility, and strength. These skills are shown to have a positive effect on promoting a healthy body weight and encouraging more physical activity, which can enhance cardiorespiratory fitness and self-esteem.
5. Improves body composition
In a 2018 study, researchers found that playing basketball had a positive effect on overall body composition. In this study, untrained men underwent 3 months of street basketball training, which had a positive effect on overall fitness and body composition. After the training, the men increased their lean body mass and lowered their body fat percentage.
6. Boosts heart health
Regular physical activity helps to improve heart health and overall fitness levels. According to research from 2019, basketball increases resting heart rates, which has a positive effect on cardiorespiratory fitness. This is linked to a lower chance of developing cardiovascular disease.
7. Develops self-confidence
You may develop self-confidence as you find your voice and learn more about who you are in a new situation. As a team, members can encourage, motivate, and support each other. They can also point out areas that need improvement, which can lead to positive growth.
Success on the court can extend into other areas of your life, and you may find that you have a newfound belief in yourself and your abilities.
8. Lowers stress
Engaging in physical activity releases endorphins, which are the feel-good, or happiness, hormones. Endorphins may boost your mood, promote relaxation, and reduce pain. They can also alleviate depression, boost self-esteem, and enhance your work performance.
Playing basketball will also help you hone your concentration skills by staying focused on the game. This may also help you develop present-moment awareness or mindfulness. These tools may be effective in allowing you to deal with anxiety in other areas of your life.
9. Encourages team spirit
Playing basketball helps foster a sense of community and teamwork. You may have the chance to positively interact with people from different backgrounds, which can broaden your perspective.
Plus, you’ll learn to play fairly and graciously regardless of the outcome of your performance. Your teammates and you can aim to be supportive, positive role models for each other.
10. Develops communication skills
As you interact with your teammates, you may learn new ways to communicate verbally and nonverbally. You’ll have the chance to talk to your teammates and listen to what they have to say.
Most likely, there will be time to communicate before, during, and after a game or practice. Whether you learn to speak up or stay silent more often, positive communication skills will bring benefits to your athletic, personal, and professional life.
Basketball is suitable for a variety of abilities and ages, making it accessible to a wide range of people.
If you or your child wants to start playing basketball, there are several ways to begin.
If you want to play basketball competitively, join a team or league in your area. Check out local athletic or basketball clubs or sports associations. If you want to play basketball informally, you can shoot hoops on your own or with a few friends.
Here are a few basketball drills and practice ideas.
Once you find a public or private court, the only equipment you’ll need is a basketball and comfortable, supportive athletic shoes. Shoes designed especially for basketball are helpful, but they’re not essential. Optional safety gear includes mouth guards, knee and elbow pads, and ankle and knee braces. You can also use athletic tape and protective eyewear.
Talk to your doctor if you’re new to fitness or have any medical conditions that affect your performance. If you have injuries, especially in your shoulders, hands, or lower body, talk to a doctor.
Basketball is an excellent way to get in shape and stay active.
You can play it at a moderate or strenuous intensity. Putting in some time on the courts can help you gain strength, flexibility, and endurance.
You’ll learn to move your body in different ways as you jump, pivot, and twist. Plus, you’ll have the opportunity to connect with fitness-minded individuals and work on being a good teammate.
People of a variety of ages and skill levels can participate in basketball, whether it’s a neighborhood pick-up game, competitive league, or weekend tournament. You’ll be certain to gain satisfaction as you reap the benefits of the game, progress on your own path, and most importantly, have fun.
Basketball for children - what is useful, at what age to play
Basketball is one of the most popular sports games. Basketball for children is considered one of the early sports, because kids can enroll for the first lessons from the age of 3. But the most important advantage of basketball is its accessibility.
Sections for children are available in schools and neighborhood clubs, and classes are often free.
And if you are not ready to give the child to the section, just buy him a ring and a ball and hang it on your site and the kid will already be busy in sports, which means he will get the maximum benefit for development.
Benefits of basketball for children, what qualities it develops
Before sending a child to a section, parents should know how basketball is useful for children and what qualities it develops.
First of all, like any team sport, basketball develops social skills. Working in a team, children learn to help each other, care about common interests and work for the good of the team.
Moreover, this basketball is an excellent emotional release. It helps the guys throw out negative energy and get positive emotions. Along with this, character is tempered during classes, and the child learns to go towards the goal, sacrificing his own desires and needs.
Basketball also helps to get rid of complexes. This is especially true for tall girls who are noticeably taller than their peers.
In a team where all players are taller than average, the girls no longer feel like a black sheep, but gain self-confidence and begin to be proud of their height.
The influence of playing basketball on the physical development of a child
The influence of playing basketball on the physical development of a child is also strong. First of all, the guys involved in this sport develop endurance, and all muscle groups are strengthened. Basketball practice - these are jumping, running, swinging arms, tilts and squats, which allow you to develop all muscle groups and strengthen the heart and blood vessels.
In addition to the general health benefits, basketball will also help prevent the development of certain diseases that result from an inactive lifestyle.
What's more, basketball develops:
- Overview of vision. Due to the fact that the player must constantly keep an eye on the ball and other players, the field of view is improved.
Children learn to manage peripheral vision and train their eyes; - Reaction speed. Often during a match, an athlete must make lightning-fast decisions on which the outcome of the game depends. This helps children learn to respond quickly to emergency situations;
- Mindfulness. Through intense play, attention and memory develop, which not only has a beneficial effect on the playground, but also in studies and everyday life.
Given these facts, the question of what basketball gives a child can be answered that classes will strengthen physical, mental and mental health. That is why basketball is often recommended to children suffering from reduced attention and weak immunity. But not all children can benefit from basketball, you can find out what kind of sport is suitable for a child here.
Does playing basketball make children grow
It is often said that basketball makes children grow, but is it really true? Recent studies have shown that yes, indeed, he can help the baby grow up, but is not able to grow a giant out of him.
The increase in height is due to the straightening of the spine, which is stretched during jumps. Also, a slight increase in growth contributes to the strengthening of the muscles of the back and legs.
But to say that basketball can significantly affect the growth of an athlete is wrong, there is no scientific justification for this.
The fact that in the sections all children are really tall is explained simply - short children simply leave this sport, because they cannot compete with tall athletes, as a result they move on to other sports, for example, volleyball, where they need both tall and undersized athletes.
At what age can a child play basketball
For preschool children, basketball is available from 3 years of age. Often this game is played in physical education classes in kindergarten. Of course, such a crumb will not be taken to the section, but at this age the child can already be introduced to the ball and the net.
Professional basketball training for children starts at the age of 5-6 years.
At this age, you can enroll in a section at the sports palace, both boys and girls are accepted. The first 4-5 years the guys work out together, and only at the age of 10 the coach forms the men's and women's teams.
Basketball for beginners is more about general physical training and familiarity with the ball. In the first years of training, the coach pays special attention to the development of endurance, so most of the training takes place in the fresh air.
In the gym, the guys learn different techniques and combinations, and also learn how to hit the basket. According to statistics, it is in their youth that children are more likely to encounter injuries in basketball. This is due to not yet developed coordination and lack of skills in programming movements.
That is why sports insurance for basketball at this age is a necessity, because it will reimburse the costs of treatment and provide the young athlete with high-quality rehabilitation, which will prevent the occurrence of fatigue injuries and chronic injuries in the future.
Age characteristics of children in basketball
Age characteristics of children in basketball are a fundamental factor in drawing up a schedule and training plan.
Consider how the load of basketball players changes with age:
- 3-5 years. At this age, kids still do not know how to memorize the rules of the game and listen to the coach. All classes are held in a playful way and are aimed at developing coordination of movements and mindfulness;
- 5-7 years old. During this period, special attention is paid to the physical development and increasing the flexibility of the child. The goal of the trainer is to maximize endurance and strengthen all muscle groups. Also at this stage, children begin to learn the rules of basketball and learn various tactical and dynamic techniques;
- 7-9 years old. This is the age at which real training starts. At the age of 8, children can already participate in competitions. Now all their work is aimed at the result of the whole team.
During these years, the main task of the coach is to teach the guys to interact with each other; - 10-12 years old. At this age, men's and women's teams are formed. Now the team is becoming a real family with common goals and objectives. Most often, it is at this age that the first victories occur;
- 12-14 years old. At this age, children learn to program their movements. This is a very important stage for every basketball player, because the final result of the maneuver depends on it. At this time, the main task of the coach is to hone the movements of each player to the ideal;
- 14-16 years old. This is the time to master tactical thinking. The brain of a teenager is already ready to solve tactical problems and make quick decisions. At this moment, the coach already sees which of the guys can become a real champion;
- 16-18 years old. This is the age when a teenager must show all the acquired skills. Strong players are formed into teams to participate in important competitions.
At this time, the start in a sports career begins, because the guys already have sports categories and can participate in adult competitions.
If you want to grow a real champion out of a child, a section at a school or a sports palace is a good place to start. Later, by the age of 7, the basketball section for children should be focused specifically on professional activities. Such a section can be found in any city, because this sport is very popular. You can choose a section closer to home in our catalog of sports schools and sections.
Basketball is one of the sports for children, which has a minimum of contraindications and a maximum of benefits. Classes on the playground and in the gym can be the best hobby for a child, because during the game the guys learn true friendship. Moreover, basketball for children will also help parents in raising a teenager, because the child will grow up in a healthy company and he simply will not have time for nonsense.
9 reasons to take up Basketball - Kids and sports
If you have become the best at throwing papers into the basket under your desk and are the best in the office at moving files from folders to a virtual basket, it's time to finally get your butt off your chair and chat with basketball basket.
9 reasons to play Basketball:
1. Get faster
You constantly need to monitor the momentarily changing situation on the court and know where the ball, partners and opponents are now. Regular basketball practice expands peripheral vision and increases the speed and accuracy of visual perception. After the dynamic rhythm of the match, you will perceive the speed of the ordinary world, like Neo from The Matrix.
2. Improve coordination
Follow moving objects, correlate your actions with them, jump, spin and combine all this with dribbling — what else does your vestibular apparatus need to pump up?
3. You will become more precise
Throwing the ball into the basket is the so-called ballistic throwing, which kneads your cerebellum well. Accuracy in basketball will favorably affect the ability to estimate the distance to an obstacle in life, for example, if another car flies across the road or if you are about to jump over a puddle.
And, of course, basketball will help you to play better darts, billiards, curling, petanque and other games where distance calculation is important.
4. Strengthen your joints
Playing basketball, you will make many wide, sweeping movements, and you will have to perform them with maximum amplitude. In ordinary life, you hardly spread your arms wide and wave them like a windmill so often. The benefits of such movements are the strengthening of the ligamentous apparatus, the development of joint mobility and the strengthening of the muscular corset, which is needed to remove some of the load from the spine.
5. Protect yourself from heart attack and stroke
While you are on the court, your body performs 50-60 respiratory cycles per minute, pumping 120-150 liters of air during this time. This increases the vital capacity of the lungs, which leads to a normal oxygen content in the blood and a good supply of oxygen to the heart and brain.
Do you remember that a decrease in lung volume is a factor that increases the risk of heart attack and stroke?
6. Become creative
The brain of a basketball player must constantly look for new moves. A minimum of time is allotted to solve the problem under constantly changing conditions. Working in such conditions develops creativity - you learn to think outside the box and quickly. Compare: a basketball player spends 1.5-2 seconds analyzing and reacting to a situation (he saw it - he began to act), a master of sports - 1 second.
7. You will give your best
Almost half of the playing time the basketball player works at the limit of his abilities: he makes maximum accelerations, jerks, jumps with the utmost effort. The heart rate at this time is at the level of 180-230 beats per minute. In total for the match you will have to overcome about 7 km.
8. No need to search for a team
Unlike football, basketball can be played even with two people and even with one hoop.
Add to this the small size of the site - and you get a sport that can be practiced almost everywhere, there would be a ball.
9. You will forget your problems
If in ordinary life you can experience some unpleasant event in the background, then during the match the brain will completely switch from it to basketball simply because it will not have time and resource to process what - something else information besides the game. This is useful for the nervous system - it can take a break from constant worries. Will strengthen the nerves and every abandoned ball.
DON'T DO IT IF YOU HAVE:
Painful knees or ankles Basketball puts a lot of stress on the joints of the legs, and if there are problems, it will aggravate them.
Heart problems Always consult a doctor.
High myopia or myopia with complications in the fundus First, you will need special mask glasses - the usual ones can break and injure you. Secondly, the advice of a doctor is needed, there is a danger that the game can cause retinal detachment.
CENTER PBK CSKA ALEXANDER KAUN SELECTS:
Ball
“In official competitions, standard balls are used: for men - size 7, for women - size 6. Manufacturers are different, depending on sponsorship agreements. For example, in the Euroleague we use Nike, in Russian competitions and the VTB League we use Molten. If you play on an asphalt court, it makes no sense to buy an expensive ball made of leather or composite - it will quickly wear out. Rubber will work too. The ball usually says what air pressure is provided for it. Referees check the degree of inflation as follows: a well-inflated ball, released from the height of the head, must bounce to the elbow of the lowered arm.
Shoes
“Basketball shoes are produced by several well-known companies - in CSKA, for example, everyone wears Nike. If you are a tall player and have ankle problems, it is important to choose shoes that lace up as high as possible. This is my principle.
Weight is also considered to be important - fast, agile basketball players choose lighter shoes.
TIPS FROM SPORTBOX.RU
Streetball is the most democratic form of basketball. This is a "half" basketball in the open air. There is only one ring for two teams (usually three people each). There are no hard limits here - you can play both two on two and one on one. Most often, the game is played not for time, but for the score (up to 7, 11, 15, and so on), but there are also stricter variants of streetball.
In street basketball competitions, one match is 20 minutes of playing time, but it can be ended earlier if one of the teams scores 16 points or breaks away from the losing team by 8 points. By the way, here they give not 2 points for the ball, as in big basketball, but one, respectively, and a three-point shot on the street turns into a two-point one.
The team that enters the six-meter zone while in possession of the ball is the attacking team.
For the ball to count, at least two players from the attacking team must touch it after the throw-in. The defending team becomes an attacking team if they intercept the ball, take it out of the six-meter zone and then go on the attack.
The rest of the rules are like in big basketball. Illegal: double dribble (resuming dribbling after holding the ball with your hand or touching the ball with both hands at the same time), running (you took three steps without hitting the ball on the pavement), jumping with the ball (without throwing the ring), 5 seconds rules apply (no keep the ball in your hands or hit it on the spot for more than this time) and 30 seconds (if during this time the attacking team has never thrown the ring, the ball goes to the opponent). Is it a draw after 20 minutes of play? Continue the match until the first goal is scored. In group tournaments (suddenly you and your friends want to test your strength in some Adidas Streetball?) they give 2 points for a win, 1 for a loss, and 0 points for a no-show.
