FACTOR FITNESS - So you can enjoy sports safely

Benefits

Basketball requires players to run, jump, catch and throw and demands a good level of fitness and strength. It is an excellent way to build endurance, develop concentration and build up muscle.

History of the game

Although games similar to basketball have been played throughout history, it was Dr James Naismith, a Canadian, who invented the modern game in 1891 at the YMCA Training School in Springfield, Massachusetts, USA where he worked. He was trying to find a sport that his students could play inside during the Massachusetts winter. The first game was played with a football and two peach baskets, which were used as goals.

The aim of the game

Basketball is made up of two teams of five. Each team aims to score more points than their opponents by throwing the ball into their opponents' basket whilst defending their own. Teams may consist of up to 10 players but only five can be on court at any one time during the match. Players can throw, dribble (bounce), and pass the ball but they cannot carry or kick it.

Great stuff

• Michael Jordan's career average of 31.5 baskets a game is the best in NBA history.
  Guinness World Records

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Strongly recommended

Optional

Always consult your haemophilia centre and / or your physiotherapist prior to taking part in a new sport. They can advise you on what protective wear you may need.

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WARMING UP

Jogging, side-to-side and backward running are appropriate general warm-up activities for basketball.

Sport specific drills, including shooting and passing, are also commonly practised before a game.

For more information, select a specific stretching exercise from below or view all

Cooling down

Following exercise, a cool-down involving some light aerobic activity and some stretches is important to restore the muscle lengths, lower your body's temperature and reduce your heart rate and blood pressure back to normal levels. Working the major muscle groups gently will also help remove waste products that accumulate in your muscles. Cooling down correctly can also help to lower muscle soreness and stiffness.

The cool-down should consist of at least two to three minutes of light aerobic activity such as light jogging, closely followed by a static stretching routine.

It is also important to re-hydrate following sporting activity and to treat any suspected injuries with RICE (rest, ice, compression, elevation).

If you suspect a bleeding episode, you should contact your local
haemophilia centre immediately and/or treat with factor.

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• Wear proper basketball trainers with good cushioning and ankle support to prevent foot and ankle injuries

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