A Basketball. Basketballs come in different sizes depending
on your age and whether you're a girl or boy. Also, there
are different basketballs for inside and outside use.
A Hoop. Basketball hoops are available in most gyms and
in many parks. You can even buy a hoop and attach it to
the side of your house or garage, if you have one. To
create your own regulation court at home, make sure you
set your foul line 15 feet from the backboard.
Basketball can really make you work and help you build
strong bones, but make sure you stretch and warm up before
playing. Because of all of the quick moves and jumping,
it can put a lot of wear and tear on your ankles, so protect
them by wearing the right pair of shoes—medium or
high tops do the best job of supporting your ankles. Protect
those knees by learning how to cut, stop, and land a jump
safely. And, make sure to eat lots of food with calcium
to give your bones the strength they need to support your
body.
Be careful not to misuse basketball equipment. It's great
if you've got the skills to put up a mean slam dunk, but
hanging on the rim is dangerous and could cause you to
get hurt. Also, make sure the court and sidelines are
clear of any obstacles such as other basketballs or water
bottles. If you're playing outside, make sure the baskets
and sidelines are not too close to walls, fences, or bleachers
and there are no holes on your court.
If you're a serious player, you may want to invest in
a mouth guard to keep your teeth safe from flying elbows;
knee, and elbow pads so you don't get scraped up.
Basketball is fun to play in pick up games in the yard
with your pals, or you can join an organized league. Different
positions rely on different skills—point guards
should focus on their dribbling and passing, while centers
and forwards should be powerful rebounders and shooters.
Outside guards need to be quick and strong to make those
3-point shots. Want some basics?
How to Dribble: Bounce the ball on the floor with
your strongest arm. When it bounces back, use your fingertips
to stop the upward motion and push it back to the floor,
keeping it about waist high when it bounces. Once you've
mastered dribbling in place with one hand, switch to the
other and begin to move around as you dribble. Practicing
dribbling by moving the ball in a figure eight between
your legs is one good way to build your skills.
How to Pass the Ball: Face the person you're passing
to, with your head up and knees slightly bent. Spread
your fingers wide and hold the ball at chest level, elbows
out. Extend your arms, take a step toward the person you're
passing to, and snap your wrists forward and up as you
release the ball.
For more information, visit: www.bam.gov/sub_physicalactivity/activitycards_basketball.html
