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How to play a good center in basketball
How to Dominate as a Center in Basketball (Tips and Tricks)
The center, who is often referred to as the “five,” is one of the most important basketball positions on the team.
A dominant center can completely change the identity of a team’s offense and defense.
Often the player deemed "the center" is the tallest player on the team, and they usually spend a lot of time around the key on the defensive end of the floor.
Offensively, most of the center’s points will come right around the basket, although it's becoming more common for them to step outside and hit midrange and three-point shots.
5 Traits of a Dominant Center
Many youth players watch the slam dunks of Shaquille O’Neal or the blocked shots of Dwight Howard and want to mimic the play of famous big men...
But few actually have the characteristics necessary to be a great center.
So, what traits does the “five” man need to dominate?
1. Height
Even though we believe positionless basketball can be a great offensive concept and that multiple players should be able to play multiple positions on the court...
The saying “size matters” still exists for a reason.
The center is typically the tallest player on the team, and therefore is typically responsible for getting high percentage layups and post finishes on the offensive end and guarding the other team’s tallest player on the defensive end.
This isn’t to say a smaller center can’t be effective... but it’s much more difficult.
2. Strength
The team's center also usually has elite strength to compliment that height.
A player who is expected to battle for every rebound, score regularly in the post, and guard the biggest player on the other team will have to be strong in order to be successful.
3. Physicality
A lot of teams have players that are tall or strong, but it is far more rare for a player to combine those physical attributes with the willingness to use them.
A great center needs to provide an inside presence on both ends of the court, and size alone is not enough to create that presence.
They must also be willing to play physical with the biggest and strongest players on the other team on every trip down the court.
4. Mobility
The tallest player on the team is never going to be the quickest, but a dominant center does still need to be an athletic player who can run the floor and contribute on every possession.
Mobility is a trait that often separates a good center from a great one, primarily because it is so rare among players who are naturally so much larger physically than other players on the court.
Any coach would be glad to have a player who is tall, strong, and willing to play physical...
But if that player is also athletic enough to create shots for himself on the offensive end and block shots on the defensive end, then he will be a truly dominant center.
5. Conditioning
Dominant centers are a nightmare for opposing coaches, and one way they typically try to minimize that player’s impact is by creating tempo offensively and forcing him to run the floor.
Most centers are not built for that type of game, but a dominant one will also be in good enough shape to play a lot of minutes.
After all, even if you are the best player on the court, your impact is not nearly as high as it could be if you are only able to play half of the game.
A center who is in great physical shape will also be in great shape to become a dominant player.
The Roles and Responsibilities of a Center
A player with size, strength, and athleticism has the potential to become a great center...
But how should he be putting those characteristics to use?
a. Offensive and Defensive Rebounding
If you have a player with the size and physicality to be a true center, he needs to be the best rebounder on both ends of the court.
It does not take a basketball genius to realize that the tallest player is the closest to the rim, and therefore the closest to a lot of rebounding opportunities.
A center who controls the glass can be the most valuable member of a basketball team.
More rebounds equals more shots, and more shots equals more points.
So a dominant center who attacks the glass on both ends can completely dictate the game.
b. Inside Scoring
As the biggest player on the court, the center needs to provide a presence in the lane for the offense.
This means he must be able to fight for post position, and then be able to execute a variety of different moves to score on the block.
Depending on the level of play, it can be common for centers to be thrust into their role simply because of size, but a dominant center needs to be skilled enough to make efficient moves and finish with touch around the rim.
c. Providing a Defensive Help Presence
A great center can completely change your team’s entire defense, primarily because opponents will be much less willing to attack the hoop.
A high level high school center or above may be expected to play above the rim and block shots, but a center at any level can still be a “rim protector” if he is able to be a help defender that discourages the offense to drive.
This is where the height, strength, and physicality mentioned above become necessities for a dominant center, as a smaller player simply does not provide that physical presence.
d. Guarding the Other Team’s Biggest Player
Naturally, the biggest players typically match up with one another, meaning your center has to be able to guard the biggest player on the other team.
Again, height, strength, and physicality of course play a factor in this responsibility.
Players of any size can get rebounds or score in the post occasionally, but not everyone can physically take on the challenge of defending a center.
If your center has the mobility and conditioning mentioned above as well, then he will have the advantage in this matchup.
e. Distributing When the Defense Collapses
If a player is a truly dominant center who is capable of scoring in a variety of ways, then he probably will not be guarded by only one player very often.
Some teams may elect to send double teams or traps to force the center to get rid of the ball, and when that happens, he must be able to distribute to open teammates.
A dominant center scores in the lane often enough to draw additional defenders, and then takes advantage by dumping passes off to the other post player, hitting an open cutter, or kicking out for an open 3-point shot.
5 Tips for a Center
Now that we’ve covered what characteristics can make for a great center and what role the center should be playing on the court, how can a player build himself into a great big man?
1. Develop a Variety of Post Moves
At some point, most coaches have seen a physically imposing center who provides a presence, but his only chance to score is an easy drop step layup or open putback at the rim.
However, a great center needs to have a number of different post moves that they can execute with their back to the basket.
True post players have become fewer and further between in this era of basketball.
In fact, most teams don’t play with a true center at all...
So a big, tall player who probably isn’t as quick as most others or as comfortable on the perimeter needs to have multiple ways to score inside in order to be established as part of an offense.
A dominant center should have a go-to move, a very reliable secondary move, and then also be able to add counters to those moves.
2. Play 1-on-1 Defense in the Post
A dominant defensive center is typically a shot blocker.
But simply being tall will not automatically mean that a player will be spiking every opponent’s shot off the backboard.
Blocking shots - and just playing good post defense in general - requires toughness, anticipation, and coordination.
Playing 1-on-1 against an offensive player on the block will help a center develop those skills, and getting a number of repetitions in a row will help build the necessary conditioning as well.
3. Become a Great Free Throw Shooter
The most common way that an opposing coach will try to limit the effectiveness of a dominant center is by forcing him to score at the free throw line instead of giving up open post moves.
It has proven to be incredibly effective in some situations, especially against big men who are far below average free throw shooters.
After all, “Hack-A-Shaq” is still one of the most commonly used phrases in defensive basketball strategy many years after it was implemented.
A great center needs to be able to step up to the free throw line and knock down shots at a high rate so that he can not be taken advantage of by opposing teams.
Free throw shooting becomes even more important in late game situations, and if the center is your best player, you want to be able to leave them in the game during crunch time.
But if they can’t be trusted to make free throws, then you probably won’t want them on the court in those big moments.
4. Work on Outside Shooting
As mentioned above, the time of true centers has largely come and gone in today’s basketball world.
It has become much more common to see different varieties of “small-ball” or positionless basketball, especially at higher levels.
Therefore, a center will only make himself more valuable if he is also able to at least provide a threat to shoot a jump shot.
Long range shooting isn’t necessary for centers, and it is extremely rare for the center to be considered a knock down shooter.
But even the willingness to shoot from 10-15 feet can add an entirely different dimension that can be very difficult for most opposing centers to defend.
If a center can step out and be a threat from 3-point range, too, then he has the potential to become unstoppable.
5. Get in the Weight Room
While shooting and other ball skills can be a great addition to a center’s game, they will never be truly necessary or expected to play the position.
Strength is absolutely essential to the success of a big man who aims to control the paint.
Spend time weight training to get your body to a point where it can physically take on the responsibility and toll of playing center.
Conclusion
A center can be a focal point of a team offense and a team defense if they have the size and physicality to provide a real presence on both ends of the court.
However, the center can completely change the game if they also have the skills and athleticism to control the rebounding battle, score in the paint, and block shots.
Though the position has become less and less common in recent years, a truly dominant center who has the ability to impact the game as an offensive threat and also a defensive stopper will make your team a matchup nightmare for opposing coaches.
How to Play Center in Basketball
Would you like to know how to play center in basketball? Do you know what is a center in basketball? If you are trying to understand how to play a big man’s game, you are in the right place. There are many different basketball positions, so understanding them is very important. We are grateful you are trying to understand the center position.
In our guide to playing center in basketball, we will help you understand how to play a big, specifically the center position, by explaining the different techniques required to be a thriving center in a league.
What is a Center in Basketball?
So, what does a center do in basketball? A center or five in basketball is a big man traditionally positioned around the rim throughout a game. Traditionally, a center’s role is to score and defend shots at the basket. Even though these are some of the traditional roles of a center, the game is somewhat changing where dominant centers need to be more versatile and possess multiple skill sets.
Centers are usually the tallest persons on the court at any time, however, some players are tasked with playing the center’s position even though they are not as tall as we expect them to be because they possess the skill sets to be effective.
How Important is the Center in Basketball?
In basketball, a team is as strong as its weakest link, meaning that coaches and the players can orchestrate their offense and defense to focus on their opponents’ weakest players. We are saying this to say that all positions in basketball are equally important.
The center has important roles. These include protecting the rim on defense to make it easier for his teammates to protect the perimeter. A center should provide an offensive option in the post, pass the ball effectively out of double-teams from the post. Depending on how his team plays, centers should stretch the court for his teammates by scoring from the perimeter.
What are the Skills Centers Should Have in Basketball?
Even though basketball is evolving, there are specific base skills that all good centers possess. Let’s take a look at some of the skills that all centers should have.
Footwork
Moving and positioning your feet properly is an essential skill that all centers need to have. Footwork in basketball refers to a player’s ability to use their feet to set themselves in an advantageous position to lose defenders, place their bodies in ideal places to score, grab rebounds and play post defense. There are multiple footwork moves that coaches should teach their centers.
Centers need to learn how to do footwork while on offense, like basic drop step moves, pro-hops, pivots, and many others. On the defensive end, centers also need to learn to use their feet to get between the rim and defenders to make it difficult for their opponents to score.
Positioning
Positioning is a by-product of footwork. A center’s position on the court can be looked at in two ways. The first way is how he positions himself around the rim while playing offense or defense, and this is where footwork comes in.
Being able to skillfully set yourself between the opponent and the rim or position yourself at an angle that makes it easy to get layups or dunks is something that every center should learn. The second aspect of positioning has to do with how a center spaces the floor so that their teammates can operate while also being a threat to score from where they are.
Centers need to learn about the areas on the floor that they need to be throughout plays so that they don’t clog the lane or disrupt a play by being in the wrong place.
Contact Finishing
The center position is one of the most, if not the most, physical position to play in basketball. Centers are normally the biggest guys on the court, which means that they will be going up against the opponent’s biggest guy more often than not.
With this in mind, centers should anticipate getting a lot of contact while attempting to score baskets. Contact usually results in a foul, which sends the center to the free-throw line, but they also needed to take advantage of finishing through these fouls to get additional points.
Free Throw Shooting
A center is often required to play through contact. Understandably, the center will become a liability if he is a very poor free throw shooter, especially in late-game moments. Have you ever heard the term hack-a-Shaq or hack-a-Dwight?
These are late-game strategies that teams employ when playing against big men who cannot score the ball from the stripe. You don’t want to be a center and have a low free-throw shooting percentage, or you may see your playing time significantly reduced.
On the other hand, if you are a center that can efficiently convert free-throw opportunities, teams will be wary of fouling you and sending you to the free-throw line.
Anticipation
You may be wondering how anticipation is relevant to playing basketball, let alone playing the center position. If you were to have a conversation with any elite rebounder or elite shot-blocker, they would tell you that anticipation has a lot to do with rebounding and shot-blocking.
The best rebounders can look at the trajectory of a shot or the bounce of the ball off the rim and anticipate where that ball will be going next so they can react quickly to grab that rebound. Shot blockers can usually anticipate opponents’ shot attempts and get in a position to block their shots even before the shot is attempted.
Great centers are centers that can defend the rim, and to do this, they need to be able to anticipate.
Rebounding
We have been speaking a bit about rebounding, so it is on our list as you can imagine. The best centers are often the ones that can rebound the ball in addition to scoring. There are great centers that don’t rebound very well, but they need to be exceptionally well on the offensive end for them to be considered great.
If you speak with any coach, they would tell you they would prefer to have a center that can rebound and score and not just score alone. One of the center’s main responsibilities is to rebound the ball to prevent additional possessions by the opponent or give their team extra possessions from offensive rebounds.
Shot Blocking
Not all centers are great at shot-blocking as, if not god-given, it’s a skill that takes time to develop. Shot blockers are valuable to their teams. They allow them to play a specific type of defense that takes the pressure off perimeter defenders because they know that there is someone behind them to protect the rim if they get beaten.
Shot blockers usually have good footwork and anticipation skills. Centers usually block the most shots on the court. This is usually because of their height, but if centers are not extremely tall, they can work on their jumping ability, which will help them protect the rim.
How to Become a Good Center in Basketball: 7 Tips
Here are seven tips that you can follow to become a good center in basketball.
1. Bulk up
Because the center position is one that is so physical, players that are bigger and have a lot of muscles usually fare well at this position. As a center, playing on the block will see you banging with other centers and power forwards. You are less susceptible to injury if you have a bigger body that can take the hits, and this will also make it a lot easier for you to score and defend against your opponents.
2. Improve shooting
In today’s game of basketball, the center position is not just the traditional around the rim role. We see an increasing number of centers being asked to stretch the floor by stepping out of the paint and making mid-range to long-range shots. Improve your offensive arsenal by adding a reliable shot so that your coaches can ask you to stretch the floor and help your team’s offense.
If you can knock down shots from outside the paint, you will score more points per game, and this will open up the lane for your guards and wing players to attack the rim. Your ability to shoot will also allow your coach to run more plays for you, such as the pick-and-pop.
3. Practice Passing
Nikola Jokic is one of the best centers in the NBA today. In addition to his ability to score the basketball, he is considered really good because of his passing ability. Centers that can pass the ball properly from out of the post are very rare and valued.
If you can pass the ball from out of the post, this will make you a very dangerous threat when your opponent’s double team you. In addition to passing out of the post, centers that can pass the ball from the perimeter properly are also of extreme value to their teams. Work on your passing so you can find cutters and open shooters.
4. Practice Footwork
Footwork is key at the center position. If you can’t move your feet properly, your days at the center position will be very dismal. On both offense and defense, centers with good footwork will have a huge advantage over their opponents. If you have good footwork on offense, you can use this to score very easily while drawing fouls. Your footwork on defense will help you to keep up with your mark and protect the rim.
5. Work on Rebounding
Centers should be able to rebound the football. Chances are, if you are selected to be the center for your team, you have good height compared to your teammates. Your team will likely depend on you to rebound the ball, so you will need to work on your rebounding to be a good center.
You can do various drills by yourself or with your teammates to help you improve your anticipation and bounce around the rim. Remember to practice boxing out as a boxing out is the fundamental stage of rebounding.
6. Improve strength
In addition to becoming bigger, you will also need it to improve your strength. Remember to devote some of your free time or your training time to gym workouts to be a good center. Strong centers are usually hard to deal with on offense and very difficult to score against on defense.
The stronger you get, it’ll be easier for you to back down your opponents or finish through contact. On the opposite side of the ball, you will be able to stand your ground when your opponent’s try to post you up because you are stronger.
7. Finish through contact
If you want to be a good center, work on finishing through contact. It comes with the territory. The center position is very physical, so you will have a lot of contact during a lot of your finishes.
You can gain additional points by scoring the basket even after you are fouled. Do not depend on the referee because you won’t always get the calls and be sent to the free-throw line. Do drills with your coaches or teammates to work on contact scoring.
3 Basketball Drills for Centers
1. Drop Step Drill
This is an important post-move that includes sound footwork. This is very important for players to learn if they plan to score while playing with their backs to the basket.
2. Contact Finishing Drills
This drill is very good to help centers finish through contact. The physicality of this drill will form tough post finishers.
3. Jump Hook
This offensive weapon is a deadly, near unstoppable move that all Centers should learn. This video will demonstrate the footwork associated with this move.
Who are the Notable Centers of All Time?
Here are a few of the most excellent NBA centers of all time.
Shaquille O’Neal
Many people often regard Shaquille O’Neal or The Big Diesel as the most dominant player ever to play the game of basketball. During Shaq’s years as a player, he was an unstoppable force in the post that required multiple players to contain him somewhat. Shaq is 7’1″ and over 300 lb, making him one of the biggest players to have ever played the game of basketball.
Shaq played with multiple teams throughout his career in the NBA, but his most successful stint was with the Los Angeles Lakers when he played alongside Kobe Bryant. O’Neal won 3 NBA championships with the Los Angeles Lakers and one with the Miami Heat.
Wilt Chamberlain
Without a doubt, Wilt Chamberlain is one of the top 10 greatest players to have ever played the game of basketball. Wilt Chamberlain was a huge player standing at 7 feet 1 in and over 300 pounds.
If you were to take a rock and throw it in a pond filled with NBA records, chances are you will hit a record set by Wilt Chamberlain. Wilt Chamberlain was as dominant as they came. When he played in the NBA, he was able to score at will. Wilt Chamberlain is a two-time NBA Champion.
Yao Ming
Yao Ming is an eight-time NBA All-Star, 7 ft 6 in tall, former Houston Rockets center. Yao entered the NBA as the first pick in the 2002 draft made by the Houston Rockets. Throughout his career, Yao Ming averaged 19 points and nine rebounds to go along with two blocks.
Kareem Abdul Jabar
Kareem is a 7 foot 2 in center who won six NBA championships throughout his career. He was a two-time Finals MVP and, without a doubt, one of the greatest players to ever grace a basketball court.
Hakeem Olajuwon
Hakeem Olajuwon is another first overall pick made by the Houston Rockets. He was drafted in the 1984 draft and became a two-time NBA champion and two-time NBA Finals MVP. Hakeem is regarded as one of the greatest centers of all time.
Wrapping Things Up: How to Play Center in Basketball
To be a good center in basketball, you should work on your size and your strength. Try to be bigger and stronger while remaining mobile. Centers should always be able to finish through contact at the rim, rebound the ball efficiently, and be really good at the position they should pass from out of the post, block shots, and shoot the ball fairly well.
Did you find this helpful? Then also check out other basketball FAQ articles here.
More interesting basketball FAQ posts here:
> How to Play Small Forward in Basketball
> How to Play Power Forward in Basketball
How to learn to play basketball from scratch
"School 2. 0" - the best educational project in the history of Russian basketball, has collected in one material all the basic skills that are needed for those who want to jump like Michael Jordan and throw a three-pointer like Steph Curry . We literally chew on you how to play basketball and become cool. Lots of videos are included.
Passion for basketball usually begins with the ball hitting the basket. Do not deprive yourself of this pleasure, learn to score from under the basket, then from two steps ... But after that, you should think about what elements to master in order to become a “correct” basketball player. We won't let you get bored - we won't fill all basketball practice with boring stops and turns. But in general, you can’t do without it, because the correct work of the legs, the habit of standing firmly, not mincing, not taking extra steps, quickly and correctly changing the direction of movement is an absolute must for a basketball player. Plus, of course, dribbling and passing.
In general, to start the basketball path, “School 2.0” recommends exercises to develop the following skills during basketball training:
Throw
Footwork
Transmission
Maintaining
Do two or three dozen workouts, combining the exercises from the following list, and you will notice real progress. Start each workout with 2-4 minutes of quiet running and such a joint warm-up:
Exercises are performed one after the other without stopping.
Shoulder warm-up. Stand up straight and stretch your arms out to the sides. Make circular movements with straight arms 10 times forward, then 10 times back.
Pelvic warm-up. Put your hands on your belt, feet shoulder-width apart. Perform rotations in the hip joint, as if twisting a hoop, 10 times in each direction.
Back workout. Bend your elbows and press to your chest, feet shoulder-width apart. Do rotations in the lower back 5-10 times in each direction.
Knee warm-up. Stand up straight, feet together. Squat down a bit and put your hands on your knees. Then perform rotational movements with your knees, helping yourself with your hands. Do 10 times in each direction.
Ankle warm-up. Put your hands on your belt. Place one foot on the toe slightly behind you. Resting on your toes, do 10 rotations in the ankle joint in each direction, then change legs.
Squats. At the end, do 5 deep squats, keeping your heels on the floor and extending your arms in front of you.
Throwing
Get used to throwing correctly right away - with one hand (the other can only hold the ball), with reverse spin. The forearm is perpendicular to the floor, the arm is fully extended, the hand “closes”. Listen to how the ball blows up the net - it's a thrill.
1. Shooting stand
Stand straight, feet shoulder-width apart, ball in hand.
At the signal, take a throwing stance, and at the next signal, return to the starting position.
Ready to throw: legs bent, back straight, slightly tilted forward. Throwing hand behind the ball (not sideways!), the second hand holds the ball in front-side.
Raise the ball to shoulder level.
Repeat 10 times with right and left hand.
2. Single handed throw on the spot
Get into the throwing position. The ball lies in one hand at the level of the head, the elbow is directed forward, the second hand does not help.
Squat down a little and with the simultaneous extension of the legs and elbow, throw the ball up in front of you. Stay in the final position until the ball hits the floor.
Repeat 10 times with right and left hand.
3. Throw with one hand into the hoop from one meter
Stand under the hoop with the ball in your hand at shoulder level. The other hand does not help!
Squat down and at the same time extend your legs and arms, make a throw around the ring. Keep the final position of the straightened arm and closed hand until the ball hits the floor.
Try to hit the ball in the corner of the rectangle drawn on the shield, then the ball will be in the ring.
Throw from different positions. 10 times with the right and left hand.
4. Medium throw
Stand at a distance of 3-4 meters from the ring and take a throwing stance. Sit down and with the simultaneous extension of the legs and arms, make a throw around the ring. Keep the final position of the straightened arm and closed hand until the ball hits the floor.
Throw from different positions.
Stand a few meters from the ring. Make yourself an auto-pass, take a small jump forward, catch the ball, take a shooting stance, and hit the basket.
Perform the exercise 10 times with your stronger arm.
5. Two steps - throw
Stand three meters from the ring. Take two steps from the spot and throw the ring.
Get on the three-point line. Take a couple of hits with the ball, then two steps and throw the ring.
From the three-point line, make yourself an autopass. Then catch the ball, take two steps and shoot the ring.
Try to hit the ball in the corner of the rectangle drawn on the shield.
Repeat 10 times with right and left hand.
6. Two steps - low shot
Get on the three-point line. Take a couple of hits with the ball, then two steps and throw from the bottom of the ring.
Stand three meters from the ring. Take two steps from the spot and throw the ring from below.
From the three-point line, make yourself an autopass. Then catch the ball, take two steps and shoot the ring.
Try to hit the ball in the corner of the rectangle drawn on the shield.
Repeat 10 times with right and left hand.
Footwork
Glue your feet to the floor. No extra steps! Otherwise - "jog", whistle, give the ball to the opponents.
1. Jump stop
The exercise is performed on the spot. Make yourself an autopass, catch the ball with two hands and at the same time do a two-foot jump into a basketball stance.
Determine the axial (supporting) leg and perform turns on this leg forward and backward.
Then imitate the following sequence of actions: take the ball in your hands, being completely in the air; land on both (!) feet at the same time; do turns around the same (!) leg.
Repeat the exercise 10 times: 5 times turning on the right foot and 5 times on the left.
2. Step stop
The exercise is performed on the spot. Make yourself an autopass, catch the ball with both hands and stop at the same time with two steps into the basketball stance.
The axial (supporting) leg will be the one with which you took the first step - on this leg, perform turns forward and backward.
Repeat the exercise 10 times: turning 5 times on the right foot and 5 times on the left.
3. Zigzag without a ball with a jump stop
All changes in the direction of movement are made by a clear turn around the near leg - even through the “face”, even through the “back”. This is very important in basketball!
4. Zigzag without a ball with a stop in steps
It is performed in the same way as the previous exercise, but the stop at the cone is one-two, not a jump.
Transmission
Mastering the culture of passing will not only earn you the respect of your playmates, but it will also give you a lot of fun. Maybe even more than hitting the ring.
1. Passing with two hands into the wall
Stand 3-5 meters from the wall. Pass the ball into the wall with both hands from the chest.
Hold the ball with both hands from the sides and direct it to the wall with a wrist movement. As a result, the arms at the elbows should straighten, and the hands should “close”.
Move further back to make longer passes. At the moment of such a transfer, one leg takes a step forward. Catch such a transmission from the floor.
Repeat the exercise 15-20 times.
2. Passing with one hand into the wall
Stand 3-5 meters from the wall. Pass the ball into the wall with one hand from the shoulder.
Hand behind the ball, thumbs up. Carpal movement.
Repeat the exercise 15-20 times for each hand.
3. Lying One-Hand Pass
Lying on your back, pass with one hand up.
Repeat the exercise 15-20 times for each hand.
Dribbling
Great basketball dribbling is the key to all doors. Not to mention how effective it is.
1. Palms on the ball
Take the ball in your hands and move it from hand to hand, hitting it with your palms.
Start slowly and then speed up. 15 seconds slow, 15 fast.
Repeat 1-2 times.
2. Ball on fingers
Quickly toss the ball with your fingertips from one hand to the other: raise and lower in front of you; sit down and get up; raise and lower in motion.
Perform each exercise 2-3 times for 15 seconds.
3. Ball around the body
Move the ball from one hand to the other as quickly as possible: around the body; around the head; in the round-leg basketball stance; in a basketball stance figure eight around the legs.
Do 5 reps each side.
4. Low dribbling on the spot
Low ball dribbling in different positions:
Basketball stance, feet parallel. Dribble to the side of your foot. Free hand in defense position.
Sit on the floor and dribble the ball from your side, bringing the ball closer or further away.
Repeat 15 times with each hand. Do 2-3 sets.
5. Medium dribbling in motion
Medium dribbling of the ball (height - to the waist) in motion. Do it at speed.
Make a turn leaving the ball in place and picking it up with your other hand.
Dribble two courts with each hand.
6. V-dribbling in front of you
Stand in a basketball stance.
Dribble with one hand in front of you in a V, with your right and left hands in turn.
Repeat 15 times with each hand. Do 2-3 sets.
7. Crossover
Move the ball in place in front of you from one hand to the other.
First do the exercise for each stroke.
Then - for every third hit.
After translation, touch the floor with your free hand.
Repeat 15 times with each hand. Do 2-3 sets.
8. Underfoot transfers
Transfer the ball between the legs from one hand to the other.
Translate every third hit with the ball.
After translation, touch the floor with your free hand.
Repeat 15 times with each hand. Do 2-3 sets.
That's it for starters. Of course, it would be nice to learn how to fly - in the sense of jumping high without a trampoline. But that's another story. If you only jump, you are a jumper. And if you have mastered these exercises, you are almost a basketball player. Then you can already learn to play in a team, in real contact conditions.
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Rules of basketball
How the rules of your favorite game have changed
How the rules of your favorite game have changed
WE ALL LOVE TO PLAY BASKETBALL, BUT DO YOU KNOW THE RULES FOR EXACT?
Basketball was invented by James Naismith in 1891. Then everything was different: playgrounds, baskets, balls…
!!! Read about the evolution of balls in the article:
Basketball was invented by James Naismith in 1891. Then everything was different: playgrounds, baskets, balls…
!!! Read about the evolution of balls in the article:
The history of basketballs
The history of basketballs
What balls are played now and how it happened
The beginning
The rules have also changed a lot during this time. Initially, there were only 13 of them in basketball:
The ball can be thrown in any direction with one or two hands.
The ball may be hit with one or both hands in any direction, but never with the fist.
The player may not run with the ball. The player must throw the ball from the point at which he caught it, except for a player running at high speed.
The ball must be held with the hands. You can not use the forearms and body to hold the ball.
In any case, hitting, grabbing, holding and pushing the opponent is not allowed. The first violation of this rule by any player shall be called a foul; the second foul disqualifies him until the next ball is scored, and if there was an obvious intention to injure the player, then a disqualification for the whole game. It is not allowed to replace a disqualified player.
Punching the ball is a violation of points 2 and 4, the penalty is described in point 5. commit no foul).
A point is scored if a ball thrown or bouncing off the floor hits the basket and stays there. Defending players are not allowed to touch the ball or basket while shooting. If the ball touches the edge and the opponents move the basket, then a point is scored.
If the ball goes out of bounds, it must be dropped into the field by the first player to touch it. In the event of a dispute, the referee must throw the ball into the field. The thrower is allowed to hold the ball for five seconds. If he holds it longer, then the ball is given to the opponent. If either side tries to play for time, the referee must give them a foul.
The referee must monitor the actions of the players and fouls, and notify the referee of three consecutive fouls. He shall have the power to disqualify players under rule 5.
The referee must watch the ball and determine when the ball is in play (inbounds) and when it is out of bounds (out of bounds), which side should be in possession of the ball, and any other actions that the referee would normally take .
The game consists of two halves of 15 minutes each with a break of 5 minutes between them.
The side with the most goals during this time period is the winner.
The most important rule change in the history of basketball is the introduction of dribbling. In the original version of the game, this was prohibited by paragraph 3 of the rules.
One of the first changes in the game and the rules was the replacement of the basket with a ring with a net. It seemed to be very inconvenient to climb after the ball every time after a hit. Around the same time, free throws, dribbling appeared, and the composition of the teams was fixed for 5 players on the court at the same time. Before that, in some matches, up to 50 people could be on the court at the same time. All this happened back in 1896-1897.
The emergence of FIBA (International Basketball Federation)
Basketball at the beginning of the 20th century became more popular and the rules in each country could be different. This was one of the reasons why FIBA appeared in 1932 year. At the first FIBA Congress, the teams were approved (5 people and 2 substitutes), and it was decided that after each goal there would be a throw-in in the center. This rule was removed after 4 years to reduce the advantage of tall players.
Over the next few years, the main changes were related to the number of personal fouls, the number of players on the bench and the introduction of a time limit for getting the ball into the opponent's half of the court.
More changes came in 1952 after the Olympics. The game became very boring, because the teams held the ball, having received a minimal lead in the score. Everyone understood this and searched for solutions for several years in order to save the life of basketball. At 1954 Danny Biason proposed to the NBA to limit the time for the shot to 24 seconds. At the 1956 Olympics, there was a similar rule: it was necessary to make a throw in 30 seconds. At the same time, to add equality between defense and attack, another rule familiar to us appeared: you need to start dribbling the ball before the supporting leg comes off.
Then the game became similar to the modern one from a technical point of view: dribbling, shots, a three-second zone appeared. In 1979, the NBA added a three-point line, and in 19In 1984, FIBA also added an arc.
!!! An article about the evolution of the three-point shot and interesting facts:
10 interesting facts about the three-point shot.
10 interesting facts about the three-point shot.
Three-pointer evolution and insane records.
Changes in the rules and basketball since 1956 have included the number of free kicks, the situations in which these free kicks are given, and individual and team penalties. Some rules were introduced, and a few years later they were canceled. For example, the "3 for 2" rule: if a player was fouled in the shooting phase, then if one of the first two shots was missed, he could make another free throw. This rule was later removed.
Since the 1990s there have been constant changes: the emergence of alley-oops, changes in the timing and rewriting of the rules of running, which continue to this day.
From the most interesting: if the team has 0.3 seconds or less to throw the ball from behind, then it must be a one-touch throw. It takes at least 0.4 seconds to perform a full throw.
Derrick Fisher made similar throws:
And here is a small selection of videos of how they throw in 0.2 seconds:
Do you want to take your first steps in basketball or improve your basic skills? We have a Basic Basketball Skills workout for you. See the schedule and sign up:
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Coach: Yuriy Bespalov
- Professional player of the INANOMO 3x3 team; - Champion of Russia 3x3 2019, 2021; - Winner and medalist of the MOFB championship; - 2017 MLBL Summer League MVP; - Multiple participant of the Moscow Open; - Champion of Moscow 3x3 2017; - MVP GrunisCup 2017.
Conditioning
There are many different basketball positions, so understanding them is very important. We are grateful you are trying to understand the center position.
Footwork in basketball refers to a player’s ability to use their feet to set themselves in an advantageous position to lose defenders, place their bodies in ideal places to score, grab rebounds and play post defense. There are multiple footwork moves that coaches should teach their centers.
The second aspect of positioning has to do with how a center spaces the floor so that their teammates can operate while also being a threat to score from where they are.
Understandably, the center will become a liability if he is a very poor free throw shooter, especially in late-game moments. Have you ever heard the term hack-a-Shaq or hack-a-Dwight?
Shot blockers can usually anticipate opponents’ shot attempts and get in a position to block their shots even before the shot is attempted.
Shot blockers are valuable to their teams. They allow them to play a specific type of defense that takes the pressure off perimeter defenders because they know that there is someone behind them to protect the rim if they get beaten.
Your team will likely depend on you to rebound the ball, so you will need to work on your rebounding to be a good center.
It comes with the territory. The center position is very physical, so you will have a lot of contact during a lot of your finishes.
Jump Hook
0" - the best educational project in the history of Russian basketball, has collected in one material all the basic skills that are needed for those who want to jump like Michael Jordan and throw a three-pointer like Steph Curry . We literally chew on you how to play basketball and become cool. Lots of videos are included. 
Plus, of course, dribbling and passing. 
Perform rotations in the hip joint, as if twisting a hoop, 10 times in each direction. 
The forearm is perpendicular to the floor, the arm is fully extended, the hand “closes”. Listen to how the ball blows up the net - it's a thrill. 
Take two steps from the spot and throw the ring from below. 
Carpal movement. 
Do 2-3 sets. 
With us, you will know how to take care of your health and become so beautiful that everyone around you will simply envy you. 
Then everything was different: playgrounds, baskets, balls… 
It is not allowed to replace a disqualified player. 
Before that, in some matches, up to 50 people could be on the court at the same time. All this happened back in 1896-1897. 
Everyone understood this and searched for solutions for several years in order to save the life of basketball. At 1954 Danny Biason proposed to the NBA to limit the time for the shot to 24 seconds. At the 1956 Olympics, there was a similar rule: it was necessary to make a throw in 30 seconds. At the same time, to add equality between defense and attack, another rule familiar to us appeared: you need to start dribbling the ball before the supporting leg comes off. 
Some rules were introduced, and a few years later they were canceled. For example, the "3 for 2" rule: if a player was fouled in the shooting phase, then if one of the first two shots was missed, he could make another free throw. This rule was later removed. 
