Sports Skills: Basketball

Position
- Use fingers not palm to control the ball.
- Push ball down to ground and let the ball ease back up into your hand.
- Keep ball below waist height.
- Keep head up and try not to look at the ball.
- Knees stay bent.
Speed dribble
- Push the ball out in front on same side of body as dribbling hand.

Crossover dribble
- Use crossover to change direction while dribbling.
- Lean forward slightly and push the ball across and in front of the body to the other hand.
- Keep the ball low and use a body movement similar to a side step.

Two handed chest pass
- Keep eyes on target and hold the ball with fingers in front of chest.
- Spread fingers and thumbs behind the ball.
- Step forward onto the front foot, aim for receiver’s chest and push the ball forward.
- Follow through with fingers pointing toward target.

Two handed overhead pass
- Grip the ball directly above head with fingers of both hands.
- Stand with one foot in front of the other with weight slightly on your back foot.
- Keep eyes on target (receiver’s chest).
- Transfer weight onto front foot, bring arms forward, snap wrists and release ball.

Baseball pass
- Stand side on to the target with weight on back foot.
- Cradle the ball with throwing hand and take it back into the over-arm throwing position.
- Transfer your weight on to the front foot, rotate hips and bring your arm through at head level.
- Bring your arm forwards, snap wrist and release ball.

Position
- Hold the ball with fingers spread around and underneath ball.
- Guide the ball using non-shooting hand on side of ball.
- Keep the ball on same side of the body as shooting hand.
- Feet should be shoulder width apart and bent.
Jump shot
- Push the ball using one smooth action from your chest toward target, using your legs to help push upwards.
- Snap your wrists on release of the ball and follow through with your hand in ‘dead duck’ position.
- Keep your eye on target rather than following flight of the ball.
Sports Skills: Soccer

Receiving: Chest
- Pull in your chest quickly on impact with the ball to let the ball drop to the ground. Dribbling and stopping.

Receiving: Thighs
- Keep your thigh flexed but relax it upon impact with the ball letting the ball drop to the ground.

Receiving: Top of foot
- Use the top of your foot to cushion the ball.

Receiving: Sole of foot
- As the ball approaches, lift trapping foot high enough for the ball to get under the sole.
- Hold heel at an angle to rebound the ball down.

Receiving: Inside of foot
- Turn side-on and raise receiving foot to meet the ball.
- Make sure your foot is angled so the ball will not rebound forward.
- ‘Give’ with your foot to cushion the impact.

Receiving: Outside of foot
- Turn and swing your receiving foot across in front of your body.
- The side of your foot should be angled so that the ball will not rebound forward.
- ‘Give’ with your foot to cushion the impact.

Push pass
- Non-kicking foot is placed to the side of the ball.
- Keep eyes focused on the ball with body slightly bent forward.
- Pass the ball using the inside of your foot.
- Your kicking foot follows through for accuracy.

In-step kick
- Approach the ball straight on, placing the non-kicking foot beside the ball.
- Eyes stay on the ball, body bent slightly forward.
- Point toes of kicking foot down, heel up and ankle rigid.
- Contact the centre of the ball with instep and follow through.

Dribbling and stopping
- Take short steps when running with the ball so you can change direction quickly and easily.
- Strike and receive the ball with the inside of the foot.

Throw in
- Hold the ball in both hands over head.
- Step forward but not over the side line.
- Both feet must be on the ground when ball is released.

Goal keeping
- Keep body between the ball and the goal.
- Try to catch the ball with both hands and bring the ball back into body.
- If the ball cannot be caught or trapped, it should be deflected or punched away to the sides of the goal.

Goal shooting
- Make contact with the full instep of your boot.
- Lean slightly over the ball.
- Keep head down and eyes on the ball.
- Follow through in the direction of the target.

Heading the ball
- Strike ball using front part of forehead.
- Keep eyes open.
- Push head forward to meet the ball.