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How is basketball good exercise


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.

Shooting exercises

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Basketball is a great team game, the team consists of players whose skill is achieved with great effort. The only person who can understand that you are working hard is yourself. Remember, you only get out of the game what you put into it. Give yourself to her without a trace.

Jump shot

In basketball, an outstanding sniper is a piece item. If you want to be a great sniper, all you need to do is just want to be one.

First, you must improve your skills.

This includes having a good coach and years of training. Secondly, you must improve in game mode.

This means that you must perform throwing drills at the same intensity as in the game. It's far better to hit 100 shots in play than 500 sloppy shots that a good defender would never let you make in a game. Finally, you must understand that working on a roll is like investing in a bank. If you don't deposit anything into your account, you won't receive dividends when you need them.

The sniper must have "throw school". When throwing after a dribble, one of the main features is the last hit of the ball on the court, which must be fast and strong so that it bounces higher, right into your hands - this will help you not waste time handling the ball.

Individual Shooting Exercises

Exercise 1 Attention Concentration

  1. Start from a distance close to the ring.
  2. Throw with one hand. Follow correct technique.
  3. Make five from each position. Take a step back and repeat (Fig. 1).

Exercise 2 7 throwing positions and rebound (4 meters)

  1. Jump shot from position 1.
  2. Pick up the ball, dribble quickly to position 7, shoot.
  3. Pick-up, fast with guiding back to position 1.
  4. Make 10 rolls.
  5. Repeat the same steps using positions 6 and 2, 5 and 3, 4 (Fig. 2).

Exercise 3 7 shooting positions and a rebound (from behind the three-point line)

1. Repeat the same steps as in exercise 2 (fig. 3).

Exercise 4 Throw after stop

  1. Start from position 1, toss the ball to position
  2. Pick it up, while you have to run around the ball so that you are facing the ring.
  3. Make 10 rolls, then advance to the next position.

Ex. 5 Shooting from five positions after a fake move (from four meters or from behind the three-point line)

  1. Start from any position.
  2. On bent knees and with your head up, you do a throw feint, hit the ball one or two with your right hand, stop and shoot.
  3. Return to position, throw feint, one or two hits with the ball with the left hand, stop, throw.
  4. At each position, 5 attempts (Fig. 5).

Exercise 6 Jump shots after dribbling

  1. Start the exercise from the center of the field, move towards the hoop with dribbling at game speed, after stopping quickly shoot.
  2. The shot must be taken from a middle distance or from behind a three-point arc. Perform the exercise, both on the right and on the left and in the middle of the site.
  3. Use different types of dribbles: fast dribbles, broken tempos, pivots, etc.
  4. Make 5 attempts in each direction (Fig. 6).

Exercise 7 Playing with a virtual opponent

  1. Perform a free throw. If you have implemented it, you get one point. If not, then your "opponent" is three.
  2. You make subsequent throws from any position except the three-second zone, imitating the rhythm of the game. Work on different moves and throws. Each of your successful attempts is estimated at the bottom of the point, unsuccessful at two for the "opponent". The game goes to 11 points.
  3. This is a very good exercise to consolidate what you have learned. Try! Improve! (Fig. 7).

Double shots

Dr. 8 2 players, shot and rebound (4 meters or from behind the three-point line)

  1. The drill starts with a good, clear pass. The player who made the pass from under the basket goes to the place of the thrower.
  2. The player in position 1 catches the ball and shoots.
  3. After the shot, the player runs to the rebound and then passes the ball 1 position and so on.
  4. Each player must make five throws. The exercise is performed at a fast pace, but the throws should not be sloppy.
  5. Then move to another position and everything is the same (Fig. 8).

Exercise 9 Two players, throw and rebound (per result)

  1. The exercise is performed as described above.
  2. The player who made the pass tries to interfere with the shot, but does not block.
  3. Game up to 5 hits.
  4. Then we move to another position, and so on. (Fig. 9).

Exercise 10 Two players, throw and rebound, throw feint

  1. The exercise is performed in the same way as the previous one.
  2. The defender who made the pass tries to interfere with the player in position 1, but does not block the shot.
  3. The attacker makes a throw feint and beats the defender.
  4. Performs a short dribble, stops and throws.
  5. Do 5 times each and change position (Fig. 10).

Ex. 11 2 players, shot after a stoppage (from four meters or from behind the three-point line)

  1. The attacker is in position 1, ready to receive the pass.
  2. The player under the basket passes.
  3. After the throw, the attacker waits for the rebound to be made.
  4. The player receives a pass by making a stop, but already in position 2. Then back.
  5. Make 7 throws, two free throws and switch (fig. 11).

Ex. 12 Shooting with movement (from four meters or from behind a three-point arc)

  1. The attacker moves around the perimeter at game speed.
  2. A player passes to the hand farthest from the ring.
  3. The attacker must stop, catch the ball and throw.
  4. Make seven throws, two free throws and change (fig. 12).

Note: The previous exercise has three options.

A) Receive the ball and throw it.

B) After receiving, throwing feint, dribbling in the same direction, throwing.

B) Receives a pass, throw feint, dribbling to the ring in the other direction, stop, throw.

Ex.13 Various dribbling options and a jump shot

  1. The attacker starts from the center of the field and, dribbling at game speed, moves towards the ring, stops and takes a jump shot.
  2. The player under the basket picks up the ball, the attacker runs to the center of the field, and receives the ball on the opposite flank. Moves with dribbling to the ring, stop, jump shot.
  3. On the right side, dribble with the right hand, on the left - with the left (Fig. 13)

Note: Use speed dribbling, change of pace, transitions, pivots.

Three players, two balls

Exercise 14 Warm-up exercise

  1. One player throws, another passes, a third rebounds.
  2. Thrower becomes rebounder after seven tries.
  3. Passer - thrower. Picking up - passing (Fig. 14).

Note: different options are possible

1) From seven positions (four meters)

2) From seven positions (from behind the three-point arc)

3) From five points with feints to shoot

4) Throw after stoppage

5) Throw and rebound (constant rotation around the circle)

Double shots: using screens

To use the screen effectively, you must read the defender correctly. You must always see the player with the ball and how the defender defends against you. A player who moves well off the ball and knows how to use screens correctly is very useful offensively. When you watch a match that has good players, notice how well they move off the ball. The hardest thing to defend against is a well-moving attacker.

Exercise 15 Back screen and snatch

  1. The player imitates opening and screening behind his back, makes a dash to the corner of the court.
  2. Throw to the nearest hand.
  3. Attacker catches the ball and shoots.
  4. The attacker picks up his shot, passes to a partner and returns to his original position.
  5. Make seven attempts and change (Fig. 15)

Note: do not back away when dashing, turn around and run, but do not lose sight of the ball.

Exercise 16 Screening behind the back, "false" screening

  1. 1. Attacker starts on the base of the trapezoid and moves up to imitate the screening.
  2. 2. After the imaginary breakout runs, the screening attacker rises to the ball and prepares to receive the pass.
  3. 3. Having caught the pass, he immediately makes a throw.
  4. 4. Make seven attempts and change (Fig. 16).

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  1. An attacker imitates a defender aiming for a screen and rises sharply towards the ball.
  2. The player must be ready to receive the ball.
  3. The attacker catches the ball and makes a quick throw.
  4. Make seven attempts and change (Fig. 17)

Exercise 18 Screening the ball carrier, moving away from the ring

  1. The attacker screens the ball carrier.
  2. The ball carrier passes through the screen aggressively.
  3. Instead of pulling back to the basket (deuce), the screening attacker moves away from the basket and prepares to receive the pass.
  4. Having caught the ball, he immediately makes a throw.
  5. Make seven attempts, then change.

Exercise 19 Barrier at the base of the trapezoid - opening to the flank

  1. The attacker takes the player under the ring, breaks shoulder to shoulder through the barrier and makes a dash to the flank.
  2. When catching the ball, the player must turn to the ring.
  3. Use different throw options: just throw, and dribbling to the right or left after a throw feint. Change after five attempts (Fig. 19).

Exercise 20 Screening at the base of the trapezoid - opening into the corner of the court

  1. The attacker takes the player into the three-second zone, pretends that he will break through to the flank through the screen, the defender starts running around the screener through the three-second zone.
  2. The attacker makes a dash to the corner of the court, and the defender hits the screen.
  3. Further, the same as in the previous exercise (Fig. 20).

Ex. 21 Screen at the base of the trapezoid - dash inward

  1. The defender is chasing you, not falling behind until the very screen.
  2. Then you run through the screen as close to the screener as possible and break into the three-second zone or foul line area.
  3. Receive the ball by turning towards the hoop and throw it.
  4. Also work out various options for continuing after receiving the ball. After five attempts, change (Fig. 21).

Throws in pairs: pass and discount

Exercise 22 Pass and discount - starting from the center of the field flank.

  • The receiving player is opened for transmission.
  • Player receives a pass and shoots.
  • The player who made the pass picks up the ball and gives it to the thrower.
  • Players switch roles.
  • Everyone makes ten throws (Fig. 22).

    • Exercise 23 Pass and discount - start from the flank

    Variation of exercise 22 (Fig. 23)

    Exercise 24 Pass and discount - start from the corner of the site one more

    exercise 2

    more variation 3 . 24).

    ✅ Playing basketball: how it can improve your overall well-being

    Contents

    • 1 Health benefits of basketball
    • 2 Physical health benefits of basketball
    • 3 Mental and emotional health benefits
    • 4 Things to remember playing basketball

    ‌Basketball is a sport loved and enjoyed by people all over the world. In 2019, the International Basketball Federation (FIBA) stated that 450 million players and fans worldwide participate in basketball. The sport has two teams with five players, each competing to score points by pushing the ball into a ring located at a height of 10 feet from the ground.

    Since basketball does not require much equipment and can be easily installed anywhere, it can be played both indoors and outdoors. You can also start playing basketball with a team of one or even two people. ‌

    Basketball is much more than just an exciting game. Sport offers many physical, mental and emotional health benefits for anyone looking to become more active or lead a healthier lifestyle. In this sense, it is a great workout for the mind and the whole body.

    Physical health benefits of basketball

    Playing basketball benefits your physical health in many ways, including:

    Helps improve heart health: Participation in intense sports such as basketball and use of at least 2000 or more kilocalories per week can help you reduce your risk of heart disease.

    Research shows that playing 70 minutes of basketball three times a week with exercise intensity set at 50% to 80% of your heart rate reserve (HRR) helps lower blood pressure. Heart rate is a way to measure how hard you are exercising during a workout or other physical activity.

    It's Good for Your Bones : Playing basketball gives you a workout that consists of jumping exercises combined with resistance exercises such as tennis or jogging and resistance exercises in the form of weight lifting. Together, these actions help maintain bone health in adults. When your bones are not healthy, they are more likely to become weak and break easily.

    When your bones break, it can be painful and you may need surgery to fix the damage. Healthy lifestyle choices can help you reduce your risk of osteoporosis, a disease that makes your bones weak enough to break.

    Helps you lose weight: Basketball can help you burn up to 700 calories an hour, making it a good option if you're trying to lose weight. Obese people have a higher risk of developing diseases such as heart disease, type 2 diabetes, cancer, digestive problems, sexual or gynecological problems, sleep apnea, osteoarthritis, and more severe symptoms of COVID-19.

    Helps improve balance and coordination: Basketball can help you improve your sense of balance. Balance is your body's way of planning its movements based on the information gathered by your brain. It will also help you improve your ability to coordinate your movements because you need to watch, hold, dribble or pass the ball throughout the game.

    Helps build muscle: Playing basketball can help you increase upper and lower body strength by building muscle mass.

    Mental and emotional health benefits

    Playing basketball provides many different mental and emotional health benefits, including:

    • ‌ Helps reduce stress: Regular exercise helps reduce the negative effects of stress and helps you relax.
    • ‌ Helps improve your mood: This can help improve your mood and self-confidence. It may also help to slightly reduce symptoms of depression and anxiety. Basketball is a fun way to incorporate regular exercise into your lifestyle.
    • ‌ Helps develop concentration and discipline: Increasing concentration can help you get more done and enjoy more fluidity in all aspects of your life. Self-discipline can help you manage your life better so that you do more of what you want to achieve.
    • Helps you become a better team player: Basketball is a team sport. To win, you must work well with the other members of your team. Playing basketball regularly can help you become a better team player and develop good social relationships with other people.
    • ‌ Helps develop quick decision making skills: Basketball can help you “think on the go” as you often have to make split-second decisions when you have very little time. Regular exercise can help you apply these skills to other aspects of your life, such as work or family.

    Things to remember when playing basketball

    • ‌Always check with your doctor before starting any new exercise program, including basketball.
    • Basketball is a fast paced game where you will run, jump and spin a lot, so there is a chance of injury. Perform warm-up and cool-down exercises to minimize the risk of injury.
    • ‌Drink fluids at regular intervals to make sure you stay hydrated.
    • ‌Start slowly. Raise your fitness level before the game to increase the intensity and duration of your basketball sessions. Otherwise, you may put yourself at a higher risk of injury.
    Show sources

    Better Health Channel: "Basketball is good for health."

    Cardiovascular clinics : "The role of exercise in the primary and secondary prevention of atherosclerotic lesions of the coronary arteries."

    Harvard Health Publishing: Harvard Medical School: "The body and brain are critical to good balance."

    CIES Sports Observatory: "International Basketball Migration Report 2019".

    Medscape: "Physical activity and bone health."

    Mayo Clinic: "Exercise and Stress: Move to Manage Stress", "Fitness", "I don't like multitasking. How can I focus my attention and improve my concentration?” "Obesity."

    NIH National Resource Center for Osteoporosis and Related Bone Diseases: "Bone Health for Life: Health Information Essentials for You and Your Family."

    National Institute on Aging: Osteoporosis.

    Procedia - Social and Behavioral Sciences: Decision Making by Coaches and Athletes in Sports.

    Learn more
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