Basketball rules and fundamentals (Week 1)


Well done on taking the first step to sign up for the 8 week skills and drills program. We love to see people put work in and seeing their skills progress. During the 8 weeks, we will cover basketball rules and fundamentals.  We will also work on a few different strategies that you can use in game play. In 8 weeks, you should be ready to play in weekly games, own your own jersey, earning victory points and earning free games.

However, your effort doesn't just stop there. Every player needs to have a goal, commit to it and persist till the end, not only during the sessions but also spend time outside of the sessions to practice. 

During the sessions, forget about work and other commitments, the idea is to focus on the tasks here, turn on your brain and give your 100% focus.

What are the expectations

  • You must learn everyone's name, and be encouraging to others, communicate it clearly during every session
    • Every session we will re-introduce ourselves until everyone knows names (picked randomly)
  • Be on time
  • Eliminate excuses

Basketball rules, fundamentals and skills will be covered weekly

At the beginning of every session, we will start with 5 minutes of warm up stretches followed by laps around the court whilst dribbling the basketball to get the body warmed up.

Basketball rules and orientation of the court

We will spend about 10-15 minutes going through the basketball rules, the orientation of the court i.e. terms such as base line, key, paint etc. If you have any questions about the rules, please ask during this time.

Ball handling drills

Pound Dribble Knee High

This is a simple drill to improve not only ball handling skills for beginners but it can also be used by advanced players as a great warm up exercise. It improves hand quickness, coordination, and strength.


Bend your knees and dribble the basketball back and forth from left hand to right hand. Keep the ball in front of your body and very low to the ground so the pace of the dribble is fast.

Wall or partner passing - chest pass

Being able to pass the ball is another very important skill for players. This is a beginner progression that you can use by yourself. We will practice catching and receiving a chest pass. The aim is to try and get as many passes in 30 seconds.

Shooting form and rhythm

It is important for beginners to learn the proper shooting form and technique.

We will be focusing on stationary shooting fundamentals in this session:

  1. Eyes on Target
  2. Stance and Balance
  3. Shot Pocket
  4. Grip
  5. Balance Hand
  6. Delivery
  7. Upforce and Landing
  8. Follow Through
  9. Correct Shot

Defensive positions and stance

We will cover the basics of good defensive position and stance focusing on the following:

  • Footwork
  • Lower Body Position
  • Upper Body Position
  • Head and Eyes Position
  • Arm Position
  • Hand Position

We will also touch a little on the types of defense strategies such as man-to-man defense, zone defense (2-3 and 3-2 zones).

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