3X3 — Glossary

Every 3X3 term explained in plain language: technique, equipment, rules and slang – with tips on avoiding the classic mistakes.

Clearing the Ball (3x3) (Rule)

When the defending team wins the ball — by rebound, steal or block — it must take it back beyond the two-point arc before it may score. Otherwise the basket does not count.

Closeout (Movement)

The controlled run-out at a player ready to shoot: cover the last few metres with short, chopped steps, one hand high, centre of gravity low.

Double-Arm Swing (Cheat code)

Throwing both arms back and up on take-off instead of taking just one along. In young female volleyball players the arm swing raised jump height by roughly 15–19%.

Foul Trouble (Slang)

The state of having collected so many personal fouls that your coach benches you as a precaution. Under FIBA rules your fifth personal foul ends your night.

Knee Valgus (Movement)

The knees collapsing inward during squats, jumps and landings. One of the key risk markers in technique analysis.

Pick-and-Roll Coverage (Movement)

The umbrella term for how a defence answers a pick and roll: drop, switch, hedge, ICE or blitz. Whichever gets called decides where the gap opens up.

Quiet Eye (Cheat code)

The long, still gaze at one single target point — usually the front of the rim — held before the shooting motion begins. Elite shooters hold it for around 900 milliseconds or more.

Shot Clock Reset (Rule)

After your own offensive rebound the shot clock resets to just 14 seconds, not the full 24. Only a change of possession earns a fresh 24-second clock.

Three-Second Rule (Paint) (Rule)

As an attacker you may stay in the opponents' paint for a maximum of three seconds at a time while your team controls the ball in the frontcourt. Breach it and you lose the ball.

General

Terms from training theory that apply in every sport.

1RM (One-Repetition Maximum) (Rule)

The maximum weight you can move for exactly one clean repetition. The reference value behind almost every training plan.

BMR & TDEE (Rule)

BMR is your basal metabolic rate at complete rest; TDEE is total daily expenditure including everyday movement and training. Nutrition targets always work off TDEE.

Cadence (Movement)

Steps per minute when running, or pedal revolutions when cycling. For most runners, 170–180 steps per minute sits in the sweet spot.

Core Tension (Movement)

Active stabilisation of abdomen, back and pelvis — the bridge that lets force travel between legs and arms at all.

Deload (Cheat code)

A deliberately lighter week with volume or intensity clearly reduced, so adaptation can catch up.

DOMS (Delayed Onset Muscle Soreness) (Cheat code)

Delayed muscle soreness 12–72 hours after unfamiliar load. Not a measure of training quality.

Progressive Overload (Cheat code)

The one principle no training works without long-term: the stimulus has to grow over time, otherwise adaptation stops.

RIR (Reps in Reserve) (Rule)

How many clean reps you had left at the end of a set. RIR 2 means two more were available.

RPE (Rate of Perceived Exertion) (Rule)

A scale for perceived effort. In strength training it usually runs 1–10, where RPE 8 means you had two more reps in the tank.

Zone 2 (Aerobic Base) (Cheat code)

The easy endurance zone where you can still hold a conversation in full sentences. The base of almost every endurance plan.