Team Sports: Basketball

Governor Pack Road, Baguio City, Philippines 2600

Tel. Nos.: (+6374) 442-3316, 442-8220; 444-2786;
442-2564; 442-8219; 442-8256; Fax No.: 442-6268 Grade Level/Section: Grade 11
Email: email@uc-bcf.edu.ph; Website: www.uc-bcf.edu.ph

HOPE 2B MODULE 1 Subject Teacher:

1|Page HOPE 2b
Module 1: Basketball
 Team Sports: Basketball
Governor Pack Road, Baguio City, Philippines 2600
Tel. Nos.: (+6374) 442-3316, 442-8220; 444-2786;
442-2564; 442-8219; 442-8256; Fax No.: 442-6268 Grade Level/Section: Grade 11
Email: email@uc-bcf.edu.ph; Website: www.uc-bcf.edu.ph

HOPE 2B MODULE 1 Subject Teacher:

Dear Student,

Welcome to the HOPE 2b Course offered by The University of the

Cordilleras, Integrated School, Senior High School. This course module
emphasizes on self-directed and outcome-based learning. The key in
successfully passing this subject lies in your commitment in learning and
complying with the requirements. It is our desire that you pass this subject
fully equipped with the necessary 21st Century skills.

This module was designed to provide you with a fun and meaningful
learning experiences and opportunities. You will be enabled to process
the content of this module while being an active learner.

Enjoy and maximize the learning while in your own homes.

In this module, you will be encountering the following parts and icons.

This part enumerates the objectives of the

module. This part shall give you an idea of the
TARGET
skills or competencies you are expected to
acquire upon completion of this module.

This part includes an activity that aims to check

TESTER
what you already know about the lesson to take.

In this portion, a new lesson will be introduced.

This section provides a discussion of the lesson.
TEACHING
This section aims to help you explore and
understand new concepts and skills.

Good day UCians! This module will help you understand the following concepts about
individual sports specifically in badminton:

1. History of Basketball
2. Equipment and Facilities
3. Rules of the game
4. Hand signals
5. Drills

2|Page HOPE 2b
Module 1: Basketball
 Team Sports: Basketball
Governor Pack Road, Baguio City, Philippines 2600
Tel. Nos.: (+6374) 442-3316, 442-8220; 444-2786;
442-2564; 442-8219; 442-8256; Fax No.: 442-6268 Grade Level/Section: Grade 11
Email: email@uc-bcf.edu.ph; Website: www.uc-bcf.edu.ph

HOPE 2B MODULE 1 Subject Teacher:

❖ Learning Objectives

1. To know the background of Basketball, its rules which includes officiating, and basic skills
and drills of basketball.
2. Understand and appreciate the importance of knowing the rules, and skills involved as
an intention of indulging oneself to sports activities.
3. Practice and execute the basic training drills of Basketball.

Before we continue, let us assess first your prior knowledge about our topic. Let me
see if you can able to answer the following questions.

PRETEST

True or False

Instruction: Write T if the statement is TRUE and F if otherwise. (10 points, 1 point each)

1. It was James Naismith who invented basketball.

2. Basketball was based on the childhood game Duck on a Rock.
3. It was 1899 when basketball was invented.
4. The team possessing the ball is the defending team.
5. The team that doesn’t possess the ball and tries to get control of it is offending team.

Lesson 1:
Team sports – Basketball Foundation

❖ Overview:
Basketball a game played between two teams of five players each on a
rectangular court and usually indoors. Each team tries to score by tossing the ball through
the opponent’s goal, an elevated ring and net called a basket.

❖ History:

♣ Basketball was invented in 1891 by Dr James Naismith, a

Canadian of Scottish descent at Springfield College
Massachusetts. The college was the International YMCA
Training School and the game was invented to provide
an indoor activity for trainee YMCA leaders. When the
game was first played, peach baskets were nailed up at
each end of the gymnasium as “goals”, hence the origin
of the name “basketball”.

3|Page HOPE 2b
Module 1: Basketball
 Team Sports: Basketball
Governor Pack Road, Baguio City, Philippines 2600
Tel. Nos.: (+6374) 442-3316, 442-8220; 444-2786;
442-2564; 442-8219; 442-8256; Fax No.: 442-6268 Grade Level/Section: Grade 11
Email: email@uc-bcf.edu.ph; Website: www.uc-bcf.edu.ph

HOPE 2B MODULE 1 Subject Teacher:

Lesson 2:
Facilities and Equipment of Basketball

♣ The Backboard

o Made of transparent glass.

o Measures 6 feet wide and 3.5 feet tall.

♣ Basketball ball
o Made in synthetic material such as rubber, polyester, and nylon
in combination with leather.
o The pressure of the ball must be between 7.5 and 8.5 pounds
per square inch.
o The size of the ball measures 29.5 inches around in
circumference.

♣ The Basketball Hoop

o Consist of backboard, rim, net and
metal post that holds them up in the
air.

♣ Basketball Shot Clock

o A shot clock is a device
that is used to keep
track on the amount of time the offense is allowed to have the
ball.
o The shot clock lasts 24 seconds.
♣ Court
o A regulation basketball court is 50 feet wide and 94 feet long. This gives the
players the correct amount of space to shoot, pass, and score the basketball.
o Parts of the Court
1. Sideline
2. Baseline
3. Half-court line
4. Front court
5. Back court
6. 3-point line
7. Center circle (also known
as jump circle)
8. The paint (also known as
the lane, key, and free
throw lane)

4|Page HOPE 2b
Module 1: Basketball
 Team Sports: Basketball
Governor Pack Road, Baguio City, Philippines 2600
Tel. Nos.: (+6374) 442-3316, 442-8220; 444-2786;
442-2564; 442-8219; 442-8256; Fax No.: 442-6268 Grade Level/Section: Grade 11
Email: email@uc-bcf.edu.ph; Website: www.uc-bcf.edu.ph

HOPE 2B MODULE 1 Subject Teacher:

Lesson 3:
Basketball Positions and Roles

1. Center
o The center is usually the team’s tallest and strongest player and is
positioned under the basket.
2. Power Forward
o Power Forwards are usually the second tallest in the team and are the
closest to the center in terms of physical attributes and playing style but
with more speed.
3. Small Forward
o The Small Forward is usually the shorter of the two forwards on the team
but plays the most versatile role out of the main five positions.
4. Shooting Guard
o Potentially the shortest player on the team, the Shooting Guard is the
team’s best outside shooter. Besides being able to shoot well, the
Shooting Guard needs to be good at dribbling fast, passing and having
court vision by seeing the court.
5. Point Guard
o The Point Guard is usually the shortest but the best ball handler on the
team. Also known as the ‘coach on the floor’ or the ‘floor general’, a
point guard is responsible for directing plays.

Lesson 4:
Basic Rules of Basketball and Hand signals

• Any player possessing the ball cannot stay inside the foul ring of the court with his back
to the basket for more than three seconds
• No player should touch the ball, basket or its rim while the ball is passing through the
basket.
• Players are allowed to make a brief contact with an opposing player trying to pass the
ball or make a goal, but cannot obstruct them.
• Players making more than five fouls are removed from the game.
• Fouls as per the situation, grant free throws to the opposing team and the ball is handed
over to them.
• Players cannot carry the ball with them and walk or run. This is called travelling
• When a player is surrounded by opponents, within one-meter radius, trying to get hold
of the ball, he/she cannot have the ball for more than five seconds. Such player is
considered to be close guarded.
• Players of the team possessing the ball shouldn’t stay in the restricted area of the
opponent’s team for more than three seconds.
• They should shoot the ball before the shot clock clicks.

5|Page HOPE 2b
Module 1: Basketball
 Team Sports: Basketball
Governor Pack Road, Baguio City, Philippines 2600
Tel. Nos.: (+6374) 442-3316, 442-8220; 444-2786;
442-2564; 442-8219; 442-8256; Fax No.: 442-6268 Grade Level/Section: Grade 11
Email: email@uc-bcf.edu.ph; Website: www.uc-bcf.edu.ph

HOPE 2B MODULE 1 Subject Teacher:

What a Basketball Player Should Not Do?

A player should not −

• Throw the ball away out of the court boundaries.
• Step on a foul line while free throwing the ball.
• Step on the end or side line while passing the ball to a teammate.
• Kick the ball.
• Dribble or hit the ball with their fist.
• Double dribble the ball.
• Hold the ball and stay in the backcourt that contains their basket for more than 8
seconds, else the team responsible should bear a foul

Hand signals (for Officiating)

In playing any sport, it is essential to know the hand signals or gestures delivered by the
officiating officials. It is their way of communicating to the players when rules are followed or
violated

The following are the basic hand signals of officiating basketball:

Basketball Violation Hand Signals

1. Traveling – When a player has committed a traveling violation, the

official will signal it by placing both of his hands in front of him and moving
them in a circle.

2. Carrying or Palming – In order to signal a palming or carrying violation,

the referee will have one hand at the side, flipped ove r from palm up to
palm down.

3. Double Dribble – The official will signal a double dribble violation has
been committed by putting both of his hands in front of him, with palms
down, and alternating them up and down, as if dribbling a basketball.

4. Three Seconds – The official will indicate that a player has committed a
three second violation by having three fingers raised, and the hand makes
a swiping motion back and forth at the side.

5. Five Seconds – In order to signal a five second violation, the official will
have five fingers raised with arm extended upward.

6|Page HOPE 2b
Module 1: Basketball
 Team Sports: Basketball
Governor Pack Road, Baguio City, Philippines 2600
Tel. Nos.: (+6374) 442-3316, 442-8220; 444-2786;
442-2564; 442-8219; 442-8256; Fax No.: 442-6268 Grade Level/Section: Grade 11
Email: email@uc-bcf.edu.ph; Website: www.uc-bcf.edu.ph

HOPE 2B MODULE 1 Subject Teacher:

6. Ten Seconds – The ten second violation is shown when the official has
ten fingers raised with both arms extended upwards.

7. Kicking the Ball – When a player kicks the ball, the referee will have one
foot raised in front.

8. Jump Ball – When an offensive player and a defensive player gain possession of
the ball at the same time – the referee will blow the whistle.

9. Lane Violation – If a player is shooting a free throw and a lane violation

occurs, the referee will signal it by raising one of his arms out to his side and
holding it there until the free throw is completed.

Basketball Foul Signals

When a player commits a personal foul, the referee will give a specific signal to
indicate the type of foul and which player has committed the foul.

1. Player Control Foul (Charge) – One hand on the back of the head and
the other pointing in the opposite direction of the play indicates a charge
call has been made.

2. Blocking – If a defensive player commits a blocking foul the official will

have both hands, in fists, touching his hips, and his elbows in tight against his
body

3. Holding – The holding signal is made by having one arm extended

upwards in front of the face, and the other hand grabbing the wrist

7|Page HOPE 2b
Module 1: Basketball
 Team Sports: Basketball
Governor Pack Road, Baguio City, Philippines 2600
Tel. Nos.: (+6374) 442-3316, 442-8220; 444-2786;
442-2564; 442-8219; 442-8256; Fax No.: 442-6268 Grade Level/Section: Grade 11
Email: email@uc-bcf.edu.ph; Website: www.uc-bcf.edu.ph

HOPE 2B MODULE 1 Subject Teacher:

4. Pushing – To signal a pushing foul, the official will have both hands
extended straight in front of him, with his palms facing outward.

5. Intentional Foul – When a player commits an intentional foul, the official

will put both arms above his head and cross them.

6. Technical Foul – To signal a technical foul has occurred the referee will
place both his hands in front of him and put them in the formation of a letter
“T”.

7. Double Foul – If two players have committed a foul at the same time, the
referee will put both hands, in fists, extended out towards the sides.

8. Illegal Hand Use – An illegal hand use foul is signaled by the official
putting both of his hands in front of him, at waist level, and grabbing one of
his wrists with the other hand.

Written Works

Activity 1

Multiple Choice

Direction: Write the letter of the correct answer. You may write your answers to a piece of
paper or type it right away to your chat box and send it to your teacher in any modalities you
may have.

1. Who Invented the sport Basketball?

A. Dr. James Naismith C. Dr. Jones Naismith

B. Dr. James Niasmit D. Dr. James Smith

2. In the year Basketball was invented.

A.1894 C.1893

B.1892 D.1891

3. It is made of transparent glass and measures 6 feet wide and 3.5 feet tall.

A. Board C. Backboard

B. Flat board D. White Board

4. Consist of backboard, rim, net and metal post that holds them up in the air.

8|Page HOPE 2b
Module 1: Basketball
 Team Sports: Basketball
Governor Pack Road, Baguio City, Philippines 2600
Tel. Nos.: (+6374) 442-3316, 442-8220; 444-2786;
442-2564; 442-8219; 442-8256; Fax No.: 442-6268 Grade Level/Section: Grade 11
Email: email@uc-bcf.edu.ph; Website: www.uc-bcf.edu.ph

HOPE 2B MODULE 1 Subject Teacher:

A. Hoop C. Clock

B. Court D. Post

5. Also known as the lane, key, and free throw lane.

A. Sideline C. Baseline

B. The elbow D. The paint

6. The team’s tallest and strongest player and is positioned under the basket.

A. Power Forward C. Small Forward

B. Center D. Point Guard

7. The shortest player on the team but good at dribbling fast, passing and having court vision
by seeing the court.

A. Shooting Guard C. Point Guard

B. Center D. Small forward

8. The most versatile role out of the main five positions.

A. Point Guard C. Small Forward

B. Shooting Guard D. Center

9. This plyometric movement continues to challenge the calf and ankle while they interact
with the ground.

A. Forward hops C. Skaters

B. Burpees D. Tuck Jumps

10. These are quick jumps that incorporate lateral movement and prepare the ankle for the
aggressive actions and changes in direction needed to both drive and defend.

A. Forward hops C. Side Hops

B. Box jumps D. Tuck Jumps

Activity 2
Direction: Write the letter of the correct answer. You may write your answers to a piece of
paper or type it right away to your chat box and send it to your teacher in any modalities you
may have. (10 points)

1. A. Travelling
B. Carrying or Palming
C. Double Dribble
D. Jump Ball

9|Page HOPE 2b
Module 1: Basketball
 Team Sports: Basketball
Governor Pack Road, Baguio City, Philippines 2600
Tel. Nos.: (+6374) 442-3316, 442-8220; 444-2786;
442-2564; 442-8219; 442-8256; Fax No.: 442-6268 Grade Level/Section: Grade 11
Email: email@uc-bcf.edu.ph; Website: www.uc-bcf.edu.ph

HOPE 2B MODULE 1 Subject Teacher:

2.
A. Travelling
B. Carrying or Palming
C. Double Dribble
D. Jump Ball

3. A. Travelling
B. Carrying or Palming
C. Double Dribble
D. Jump Ball

4. A. Holding
B. Blocking
C. Kicking the Ball
D. Double Foul

5. A. Double Foul
B. Holding
C. Blocking
D. Kicking the Ball

6. A. Technical Foul
B. Pushing
C. Illegal Hand Use
D. Holding

7. A. Technical Foul
B. Pushing
C. Illegal Hand Use
D. Holding

8. A. Travelling
B. Jump Ball
C. 3-point attempt
D. Lane Violation

9. A. Holding
B. Pushing
C. Blocking
D. Double Foul

10 | P a g e HOPE 2b
Module 1: Basketball
 Team Sports: Basketball
Governor Pack Road, Baguio City, Philippines 2600
Tel. Nos.: (+6374) 442-3316, 442-8220; 444-2786;
442-2564; 442-8219; 442-8256; Fax No.: 442-6268 Grade Level/Section: Grade 11
Email: email@uc-bcf.edu.ph; Website: www.uc-bcf.edu.ph

HOPE 2B MODULE 1 Subject Teacher:

10. A. Technical Foul

B. Pushing
C. Illegal Hand Use
D. Holding

Lesson 5:
Basketball-Simple Strength and Conditioning Workout

Every sport event has drill exercises focused on the skill needed for improvement and
development related to a particular event. Thus, drills provide important contribution on the
specific sporting event. The following are few of the drills necessary in Basketball:

1. Single Leg Hip Bridge

How to do:

Lie down on your back and place the

sole of the right foot onto the basketball and
your hands down by your sides. Lift your left leg
toward the ceiling. Pressing your foot into the
ball, lift your hips to the ceiling while keeping
all of your weight on your right foot and
shoulders. Hold for a moment in this bridge
position before slowly lowering back to the
floor.

2. Side-to-side Twists
How to do:
Get into position by lying on the floor
with your feet together and your knees bent.
Sit up so that your back and thighs form the
shape of a V. Hold the basketball out in front
of you, keeping your arms and back straight.
Explosively twist your torso as far as you can to
the left, then reverse the motion and t wist as
far as you can to the right.

11 | P a g e HOPE 2b
Module 1: Basketball
 Team Sports: Basketball
Governor Pack Road, Baguio City, Philippines 2600
Tel. Nos.: (+6374) 442-3316, 442-8220; 444-2786;
442-2564; 442-8219; 442-8256; Fax No.: 442-6268 Grade Level/Section: Grade 11
Email: email@uc-bcf.edu.ph; Website: www.uc-bcf.edu.ph

HOPE 2B MODULE 1 Subject Teacher:

3. Sit-up to toes
How to do:
Lie down on your back with your legs
in the air, toes pointed toward the ceiling,
holding the basketball straight up over
your chest. Engage your abs to press your
lower back into the floor while lifting your
upper body off of the mat. Continue lifting
higher off the mat, reaching the ball
toward your ankles. Pause for a moment
and then lower your upper back again,
stopping before you make contact with the floor.

4. Superman’s

How to do:
Lie face down on the floor with
your arms stretched out in front of you.
Slowly raise your arms and legs up as
high as possible, engaging your back
muscles. Hold this position for a moment
before lowering your arms and legs back
down to the floor.

5. Wall Drive

How to do:
Place the palms of your hands flat against it, around
shoulder height. Angle your body so that there is approximately
a 45-degree angle through your ankles, knees, hips and head.
Lift one leg so that the thigh is parallel to the ground and support
your weight on the toes of your other foot.

6. Mountain climbers
How to do:

Begin in a high plank. Keep your spine straight as you

engage your core and draw in your right knee toward your
chest. Extend your right leg back to the starting position.
Repeat on the left side. Continue for 1 minute.

12 | P a g e HOPE 2b
Module 1: Basketball
 Team Sports: Basketball
Governor Pack Road, Baguio City, Philippines 2600
Tel. Nos.: (+6374) 442-3316, 442-8220; 444-2786;
442-2564; 442-8219; 442-8256; Fax No.: 442-6268 Grade Level/Section: Grade 11
Email: email@uc-bcf.edu.ph; Website: www.uc-bcf.edu.ph

HOPE 2B MODULE 1 Subject Teacher:

7. Burpees
How to do:

Stand with your feet shoulder-width apart. Slowly

lower down into a squat position. Place your hands on the
floor directly under your shoulders. Jump your feet back to
come into a high plank. Jump your feet to the outside of
your hands as you come back into a squat position.
Engage your core as you jump up as high as you can, and
extend your arms overhead.

8. Split jacks
How to do:

Stand in a lunge position with your left foot forward.

Extend your right arm overhead and left arm alongside
your body. Explosively jump and switch the position of
your feet to bring your right foot forward. At the same
time, change the position of your hands by reaching your
left arm overhead and your right arm back.

9. Box jumps
How to do:

Stand in front of a box or sturdy bench. Use

both legs to explosively jump onto the box,
raising your arms overhead. Jump back down
to the starting position, bending your knees
slightly as you land.

10. Hollow-Body Hold

How to do:

Lie faceup on a mat with your legs extended and

arms straight over your head, keeping them close to
your ears. Contract your abs to press your low back
into the ground. Point your toes, squeeze your thighs
together, squeeze your glutes, and lift your legs off
the ground. Lift your shoulders off the ground and
keep your head in a neutral position so that you’re
not straining your neck. Your legs and mid-back
should both be off the ground, and you should be in
the shape of a banana, with just your low back and
hips on the ground. Hold this position for the
prescribed amount of time.

13 | P a g e HOPE 2b
Module 1: Basketball
 Team Sports: Basketball
Governor Pack Road, Baguio City, Philippines 2600
Tel. Nos.: (+6374) 442-3316, 442-8220; 444-2786;
442-2564; 442-8219; 442-8256; Fax No.: 442-6268 Grade Level/Section: Grade 11
Email: email@uc-bcf.edu.ph; Website: www.uc-bcf.edu.ph

HOPE 2B MODULE 1 Subject Teacher:

A. Plyometric Training in Basketball

1. Double Leg Backward / Forward Hops

This plyometric movement continues to challenge the calf
and ankle while they interact with the ground. Further,
stabilizing the knee with quadricep involvement. With this
exercise, you want to ensure that you're actively pulling the
toes up and getting off the ground as quickly as possible.
Pre-tensioning the muscles along the shin and in the foot,
creates spring-like stiffness.

2. Side to Side Hops

These are quick jumps that incorporate lateral
movement and prepare the ankle for the
aggressive actions and changes in direction
needed to both drive and defend.

3. Single Leg Squat Jumps with a Pause

- An excellent exercise to start, to manage and produce
force. Showing control and ability to stabilize the knee by
engaging the hip and maintaining foot pressure. Use the arms
to generate more force, and assist with balance.

4. Alternating Step Up Jumps

The alternating step up jumps emphasize
the ability to drive down into the ground
and generate force vertically. This is
crucial in the game of basketball. In this
exercise, both the hip and knee are
challenged to generate power to jump.
The higher the step, the greater
involvement of the hip and upper leg in
generating force, but the lower the step,
the quicker the contact and greater
emphasis on the lower leg.

5. Single Leg Rotational Hops

These Rotational hops offer a plyometric exercise, using
one leg, while rotating in each direction. They are a
great starting point that helps develop proprioception, as
well as an endurance component for playing and
practicing for extended periods.

14 | P a g e HOPE 2b
Module 1: Basketball
 Team Sports: Basketball
Governor Pack Road, Baguio City, Philippines 2600
Tel. Nos.: (+6374) 442-3316, 442-8220; 444-2786;
442-2564; 442-8219; 442-8256; Fax No.: 442-6268 Grade Level/Section: Grade 11
Email: email@uc-bcf.edu.ph; Website: www.uc-bcf.edu.ph

HOPE 2B MODULE 1 Subject Teacher:

6. Single Leg Medial Hops

This exercise showcases the athlete's ability to

generate force with the outside foot. Helping
improve and create a strong and powerful
step action which is vital for both defense and
offense. In addition, the reactive landing
further strengthens and stabilizes the ankle.

7. Skaters
- Skaters are a good lateral exercise, improving force
production and developing motor control. It works by
loading the right and left leg individually. Ideally, you want
to cover as much ground as you can and jump as high as
you can.

8. 180 Degree Jumps

180 Degree Jumps challenge your ability to
move in the air and land under control,
coordinating force management and
production with rotation.

9. Single Leg Bounding

The Single Leg Bounding exercise contributes to
explosiveness and jump height in the game of basketball.
During the movement, aim to minimize your contact with
the ground, and maximize how high and how long you're
in the air.

10. Tuck Jumps

- A more advanced exercise than the squat jump is
the tuck jump. When the knees are tucked during
the movement the athlete increases abdominal
and hip flexor activity which can help develop
motor mechanics that are used during an athlete’s
sport.

15 | P a g e HOPE 2b
Module 1: Basketball
 Team Sports: Basketball
Governor Pack Road, Baguio City, Philippines 2600
Tel. Nos.: (+6374) 442-3316, 442-8220; 444-2786;
442-2564; 442-8219; 442-8256; Fax No.: 442-6268 Grade Level/Section: Grade 11
Email: email@uc-bcf.edu.ph; Website: www.uc-bcf.edu.ph

HOPE 2B MODULE 1 Subject Teacher:

Performance Tasks
General instructions:
➢ Make sure that your body is in good condition, if ill, do the activity once recovered.
➢ For medical concerns, inform your PE teacher immediately for follow-up instructions.
➢ Wear proper attire: Loose t-shirt, jogging pants, rubber shoes. For religious concerns like
wearing pants, inform your PE teachers for follow-up instructions.
➢ For your safety. Do necessary warm-up exercises before proceeding to the activity, and
cool-down exercises after.
➢ Do the activities in a safe environment and within the vicinity of your house only
➢ Do the activities at your own phase.
➢ Don’t forget to do cooldown
➢ Provide and drink water when necessary. Only do this during interval of the activity
exercises.

Activity 1- Strength and Conditioning Exercises (60points)

Instructions:

• Choose five among all the drills given on the module.

• This activity will be performed individually.
• Document the output through video.
• Do necessary edits on the video you took to make it more interesting.
• After finishing the video submit with complete name and section on or before the
scheduled due date. Please label your outputs properly.

(Choose 5 among the following exercises)

Strength and Conditioning

1. SINGLE-LEG HIP BRIDGE 10 repetition
2. SIDE-TO-SIDE TWISTS 10 repetitions
3. SIT-UP TO TOES 15 repetitions
4. SUPERMANS 20 repetitions
5. WALL DRIVE
6. Mountain climbers
7. Burpees
8. Split jacks
9. Box jumps
10. Hollow-Body Hold

Activity 2- Plyometrics (50points)

Instructions:

• Choose five among all the drills given on the module.

• This activity will be performed individually.
• Document the output through video.
• Do necessary edits on the video you took to make it more interesting.

16 | P a g e HOPE 2b
Module 1: Basketball
 Team Sports: Basketball
Governor Pack Road, Baguio City, Philippines 2600
Tel. Nos.: (+6374) 442-3316, 442-8220; 444-2786;
442-2564; 442-8219; 442-8256; Fax No.: 442-6268 Grade Level/Section: Grade 11
Email: email@uc-bcf.edu.ph; Website: www.uc-bcf.edu.ph

HOPE 2B MODULE 2 Subject Teacher:

After finishing the video submit with complete name and section on or before the
•
scheduled due date. Please label your outputs properly.
(Choose 5 among the following exercise)
Plyometrics
1. Double Leg Backward / Forward Hops
2. Side to Side Hops
3. Single Leg Squat Jumps with a Pause
4. Alternating Step Up Jumps
5. Single Leg Rotational Hops
6. Single Leg Medial Hops
7. Skaters
8. 180 Degree Jumps
9. Single Leg Bounding
10. Tuck Jump

Rubric for Scoring the Performance Tasks

CRITERIA Excellent Good Satisfactory Needs Improvement Poor

(15 points) (12 points) (9 points) (8points) (5 points)
Procedure The student was able The student commits The student commits The student missed Did not complete the
to follow the step by some mistake in mistake and missed to most of the steps in activity/drill.
step procedure of the doing the steps of the perform some of the performing the
activity/drill. activity/drill. step in the activity/drill.
activity/drill
Execution and Skills Student always Student frequently Student sometimes Student rarely Did not complete any
demonstrate demonstrates demonstrate demonstrate activity
consistent proficient consistent proficient consistent technique proficient techniques
technique when technique when when performing the when performing the
performing the performing the activity. activity.
activity. activity.

Effort and Student always Student frequently Student occasionally Student rarely No effort and interest
Engagement demonstrates demonstrates demonstrate effort in demonstrates effort in in performing the
outstanding effort in outstanding effort in the execution of the the execution of the activity.
the execution of the the execution of the exercises, and is exercises, and seldom
exercises through exercises, often inconsistent manifest interest in
manifestation of manifesting interest in manifesting interest in the performance of
the performance of the performance of the activity.
interest in the
the activity. the activity.
performance of the
activity.

Completeness of the The student The student was not The student was not The student was not Did not complete the
activity and completes the able to complete the able to complete the able to complete the activity
Enthusiasm drill/activity with activity but perform activity and shows activity.
utmost effort and with enthusiasm. less enthusiasm.
enthusiasm.

Punctuality in The student was able The student was able The student was able The student was able The student was able
submission to submit the activity to submit the activity to submit the activity to submit the activity to submit the activity
on or before the three days after the a week after the two weeks after the three weeks after the
scheduled time of scheduled time of scheduled time of scheduled time of scheduled time of
submission submission submission submission submission

Total Score: 60 points

17 | P a g e HOPE 2b
Module 1: Basketball
 Team Sports: Basketball
Governor Pack Road, Baguio City, Philippines 2600
Tel. Nos.: (+6374) 442-3316, 442-8220; 444-2786;
442-2564; 442-8219; 442-8256; Fax No.: 442-6268 Grade Level/Section: Grade 11
Email: email@uc-bcf.edu.ph; Website: www.uc-bcf.edu.ph

HOPE 2B MODULE 2 Subject Teacher:

References

Online:

Reference:

Online References:

• Anonymous. Basketball positions and Roles. Retrieved on November 10, 2020 from
https://www.myactivesg.com/Sports/Basketball/How-To-Play/Basketball-
Rules/Basketball-Positions-and-Roles

• Anonymous. Basketball equipment. Retrieved on November 10, 2020 from

https://www.rookieroad.com/basketball/the-court/

• Anonymous. The history of basketball (13 Rules + First basketball game ever. Retrieved
on November 12, 2020 from https://www.basketballforcoaches.com/basketball-history/

• Anonymous. Basketball: Referee Hand signals. Retrieved on November 8, 2020 from

https://www.ducksters.com/sports/basketball/referee_signals.php

• Anonymous. Basketball Referee Signals: Learn What Each Call Means. Retrieved on
November 17, 2020 from
https://inspirationalbasketball.com/understanding-basketball-referee-signals/

• Anonymous. Basketball Referee Signals. Retrieved on November 17, 2020 from

http://assets.ngin.com/attachments/document/0109/5058/Basketball_Referee_Signals.
pdf

• Anonymous. BASKETBALL- INSPIRED HOME WORKOUT. Retrieved on November 20, 2020

from https://www.bumblebee.com/basketball-game-home-workout/

• Cody R. 9 Important Plyometrics Top Basketball Trainers. Retrieved on November 21,

2020 from https://www.breakthroughbasketball.com/fitness/plyo-exercises.html

• Anonymous. 5 Best Basketball Speed Drills and Exercises from

https://www.breakthroughbasketball.com/fitness/basketball-speed-drills.html

• Anonymous. How to do Body Conditioning Exercises from

https://www.healthline.com/health/exercise-fitness/body-conditioning#exercises

• Anonymous. How to Get Stronger With 7 Simple Exercises from

https://www.self.com/story/8-strength-exercises

18 | P a g e HOPE 2b
Module 1: Basketball