Basketball

Set of simple rules The ball may be thrown in any direction with one or both hands. A player cannot bounce the ball with two hands. A player cannot run with the ball, this is called traveling. A player must throw it from the spot on which he catches it, or dribble the ball with one hand while they are running. If you dribble the ball, then stop and catch it, you must pass or shoot the ball. Double dribble is where you dribble the ball, catch it and dribble again. You can only hold the ball for 5 seconds. Shouldering, holding, pushing, tripping or striking of any way towards a player of the other team is not allowed.

Dribbling Dribbling in basketball is where you bounce the ball with one hand. You dribble in basketball when you want to move around the court (you cannot walk or run holding the ball). Dribble points: Use finger tips. Bounce the ball hip height. Keep your eyes up Flick your wrist.

Passing There are three passes used in basketball Chest pass Chest pass is used for a quick and easy pass to another person on your team. The ball is held at your chest and thrown directly to your partners chest. Overhead pass The overhead pass is used when you need to pass the ball overhead players from the other team to your partner. It is also used as a long distance throw. Bounce pass The bounce pass is used when there is someone between you and your partner and you to pass the ball low pass them and to your partner.

Shooting Remember B.E.E.E.F B= Body, bent and balance – One foot in front of the other, shoulder width apart, knees bet. E= Elbow – Your elbow should be at a 90 degrees, the ball should be held on one hand, directly over your elbow. E= Eyes – Look at where you are shooting at, you should be looking at the rim of the basket. E= Elevation – When you throw the ball you body should elevate/jump (bent knees should straighten). F= Flick, follow through – flick your wrist when your throw the ball and follow through.

Tactics Dribbling Shooting Positioning Dribbling into space. Dribble past a players weak hand. Shooting Shoot when in space. Attack the basket and perform a lay-up. Positioning Make sure you’re in space to receive a pass. Stay away from under the Basketball so teammates can lay-up. Try to make defenders move out the way for your teammates.

Football

Set of simple rules You may not touch the ball with any part of the arm or hand (except for the goalkeeper) You must keep both feet on the floor when taking a throw-in. The goal keeper can not pick the ball up if it has been passed to him by his own teammate. This is called a pass back. The whole ball must cross the line to be out of bounds (the sideline or touchline) or in the goal. Holding, pushing, tripping or striking of any way towards a player of the other team is not allowed.

Dribbling Dribbling in Football is where you use your foot to move the ball in any direction. You dribble in Football when there is space in front of you or you want to take the ball past a defender. Dribbling points: Keep your head up. Use the inside or outside of your toes to dribble. Keep the ball close and under control.

Passing There are many ways to pass the ball in Football, using different parts of your foot. Straight flat pass This pass uses the inside of your foot. You need to keep your head over the ball to ensure it stays low. Lofted (or in the air) pass This pass uses the inside of the big toe. You need to hit the ball at the bottom. Lean backwards to help lift the ball off the floor. If your teammate is standing still, aim for their feet. If your teammate is moving play a THROUGH BALL which is aimed into space.

Shooting Use the laces (or top) of the boot to hit the ball with more power. Use the inside of the boot to hit the ball with more accuracy. Head over the ball to keep the shot low. Aim across the goal keeper, this way if they save it, it might go to another teammate of yours.

Tactics Stay in space to ensure that you can be passed to. By staying in positions, you can help spread out into space. Keeping position of the ball helps Helps tire the other team out. Moving the ball from one side to the other helps tire the other team out as well.

Volleyball

Set of simple rules You cannot hit the ball upwards with your open hand. No player can touch the net, the ball can touch the net and go over. If the ball lands outside the lines it is a point to the other team. One team can hit the ball no more than three times before the ball has to be hit back over the net. No player can hit the ball twice in a row before the ball goes over the net.

The Dig The Dig is a defensive shot played to help set up your teams attacking shots. The dig should be played nice and high to allow teammates to play the next shot. The Dig: Position yourself under the ball. Use two hands. Hit the ball with your wrists or forearms.

The Volley (or Set) The Volley or Set is a defensive shot used to position the ball ready for the Spike or Smash. The Volley should be hit nice and high and close to the net. The Volley (or Set): Position yourself under the ball. Using your finger tips you should push the ball up in to the air. To get more power you can push with your feet as well.

The Spike (or Smash) The Spike (or Smash) is an offensive or attacking shot. The Spike should be hit down and hard towards the other teams court. The Spike (or Smash): Run towards the ball. Hit the ball at the highest point you can reach. Hit the ball hard. Aim down towards the other teams court

Tactics Spread out and stay in your position to allow your team to cover more of the court. Communicate with teammates to make sure you don’t try and hit the same ball. Use TWO of your three shots to Get the ball as close to the net as Possible. When the ball is at the net, use a Spike or Smash to win the point.

Health & Fitness

The Components of a Warm Up Pulse Raiser You need to do some Cardiovascular to help raise your heartrate. Static Stretching This is stretching without moving. Static means not moving. Dynamic Stretching This is stretching while moving. It allows you to perform movements you will do during an activity. Skill practice This is where you practice the skills you will use in the game or competition. E.g. Passing in Football.

The Components of a Cool Down Slowly return to normal You need to do some slow and gentle exercise to bring your heartrate and temperature back down to normal. Stretching As your body returns to normal you need to stretch the muscles you have been using in the sport. Its best to use static stretching to keep your Heartrate down. Positives of a cool down: It slowly lets your heartrate slow down. Reduces your temperature. Reduces the chance of you getting injured.

Diet & Healthy Living Healthy Living: Stay Active and exercise. Components of a good diet: Protein (Meats like Chicken) Carbohydrates (Pasta and Rice) Fats (Fish, Nuts, Eggs, Avacado) Fiber (Cereal, Oatmeal, Avacado) Water Healthy Living: Stay Active and exercise. Take the stairs, not the lift. 30 minutes exercise a day. Spend time with friends. Sleep more (8 Hours a night) Eat 5 pieces of Fruit or Vegetables a day.

Muscle Names (for Grade 5/6) Muscles help us move our bodies and stay strong. You need to know these muscles Biceps (At the top and front of your arms) Triceps (At the top and back of your arms) Abdominals (These are in your stomach) Quadriceps (These are at the top and front of your leg) Hamstring (These are at the top and back of your leg

Muscle Names (for Grade 7/8) Muscles help us move our bodies and stay strong. You need to know these muscles Biceps (At the top and front of your arms) Triceps (At the top and back of your arms) Abdominals (These are in your stomach) Pectorals (These are your chest muscles) Quadriceps (These are at the top and front of your leg) Hamstring (These are at the top and back of your leg) Calf or Gastrocnemius (This is just below the knee at the back of your leg.