How to improve strength and hit rate

You are only eleven years old. It is normal that you are not strong enough.

At your age, you'd better not deliberately exercise, eat nutritious food, drink milk every day, don't stay up late, and insist on doing morning exercises (that is, skipping rope and running in the morning). Because growth is more important than anything else.

It is possible to take a major examination when the junior middle school grows to about 1.8 meters.

So I'll give you this first:

1. Healthy eating for primary school students

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In winter, the incidence of upper respiratory tract infection will increase significantly everywhere, especially among children and primary and secondary school students. Clinically, it is found that 80% of ten children with colds have blocked stools. Some children often eat fried food such as fast food, while others like mutton kebabs, chocolate, peanuts and coffee. Once these hot foods are eaten too much, they will be heated internally, burn body fluids, cause lung heat, burn body fluids into phlegm, cause less intestinal hot water and dry stools.

The most important thing to prevent colds is to pay attention to diet control. Choosing an appropriate and moderate diet can reduce the side effects of "delicious" and reduce the burden on the gastrointestinal tract, so that intestinal peristalsis is always active. Usually you can eat more vegetables and fruits rich in crude fiber (such as spinach, celery, apples, kiwifruit, etc.). ) and some foods with laxative effect (such as honey, walnuts, bananas, tremella, sesame seeds, etc.). In addition, outdoor activities should be increased appropriately.

Some people often attribute eating snacks to bad habits and don't give them to children at all; Some parents blindly satisfy their children's tastes and give them whatever they want, which is not conducive to their healthy growth.

In fact, it is good for children to eat snacks scientifically. Of course, snacks are only a secondary channel for children to get nutrition, and they cannot replace the staple food. They should be limited in number and varied in variety. Don't eat snacks after meals, and drink a glass of milk before going to bed. Pay attention to food hygiene, wash your hands before eating snacks, brush your teeth or rinse your mouth after meals.

According to the development of teeth, it is helpful for children to give food with certain hardness in time to enhance their chewing function.

We often refer to animal food as meat food. Although meat food is rich in nutrition and tastes good, it is often restricted because of its high fat content. However, students should never be vegetarian like adults, because meat food plays an important role in supplying energy, promoting brain development and promoting the absorption and utilization of fat-soluble vitamins. In particular, a variety of unsaturated fatty acids, which only exist in meat, are "golden substances" for children's physical and intellectual development, so the fat content in students' diets is normal compared with that of adults. At the dinner table, children should be encouraged to eat some cream, livestock meat, fish and poultry meat.

Excessive sweets will reduce vision, because excessive intake of sugar will reduce the elasticity of sclera tissue. Under the influence of intraocular pressure, the eye wall expands, making the anterior and posterior diameter of eyeball too long, which is easy to cause myopia. Some data show that the formation of myopia is related to the lack of organic salts such as calcium and chromium in the body. If you eat too much roasted smoked protein kebabs, it will cause calcium deficiency in your body. In the case of calcium deficiency, the strength and toughness of sclera will decrease, and antibiotics can not be stimulated for a long time, thus forming early myopia.

Eating more foods rich in calcium and chromium is good for children's eye growth. Therefore, provide foods rich in calcium and chromium in the diet, such as milk, sesame sauce, shrimp skin, fish with bones and so on. Eat more foods rich in vitamin D, animal livers, egg yolks and get more sun exposure, so as to facilitate the absorption and consumption of calcium.

In short, adolescence is a period of growth and development. We should arrange our daily diet reasonably and properly, not overeating, not picky eaters, not partial eclipse, so as to achieve balanced nutrition and better healthy growth.

But if you are young, the height of the fifth grade can reach 1.67 meters. Then practice like this:

1. Every morning 1000m, 50 pieces of skipping rope (have a good breakfast, 2 eggs, 1 cup of milk).

2. 30 sit-ups and 20 push-ups in the evening

That beef should be eaten as rice and milk as water (this is necessary for long-term strength).

PS: This needs to be adhered to, at least three months and at most one year. It will work.

This is the basic training every day, and it also has the feeling of ball training:

How to improve individual dribbling skills? My point is that to practice dribbling well, you should basically have a good sense of the ball, control the ball without looking, and dribble around your body with your eyes closed, so that if you want the ball to go east, it will never wait for the west; On the other hand, if you can't handle the ball well, you often have to dribble with your eyes on the ball, or dribble with your back to your teammates all the time, or even catch the ball when the other side is oppressed. If you play like this, you have to find other ways to pass more balls and dribble less.

So I suggested before that you should improve your ball control skills and do more ball sense training, which will make your dribbling more delicate;

Action Name: Finger Heading (alias: Golden Finger Head Rack)

Action essentials: hold the ball, first make the ball rotate with the power of "wrist", and then hold the center of gravity of the ball with one finger.

Guiding point: the ball doesn't have to be thrown high. After rotation, find the center of gravity of the ball with a single finger and hold it, mainly by using the kinetic energy of rotation to keep the ball rotating.

Key purpose: find out the center of gravity of the sphere; Objective to find the feeling of finger touching the ball when shooting.

Action name: finger interactive pass (alias: finger flick)

Action essentials: put your hands and fingers up, and change the first finger to push the ball quickly and pass the ball.

Guiding points: the frequency should be fast, and the force point is in the lower half of the sphere.

Key uses: finger touching the ball and wrist agility; Objective To find the essentials of shooting and passing.

Action name: two-handed passing (alias: dramatic power)

Action essentials: Hold the ball with the palm up, hold it high and pass it down to the other hand.

Guiding point: When you hold the ball from high to low, you should feel the feeling of hitting the ball hard and keep it stable.

Key uses: strong feeling of touching the ball by hand; Objective To find the essentials of passing and catching the ball.

Action name: holding the ball around the neck (alias: adding flowers to the neck)

Action essentials: Hold the ball on one side of the neck and the ball passes from the back of the neck to the other hand.

Guiding points: move quickly, the ball can't drop, and the palm can't touch the ball.

Key uses: wrist stretching and finger elastic action; Objective To find the essentials of passing and catching the ball.

Action Name: Holding the ball around the waist (alias: Yingying is fat and Yan is thin)

Action essentials: Hold the ball around the waist and pass it from the back of the waist to the other hand.

Guiding points: move quickly, don't watch the ball, don't drop it, and don't touch it with your palm.

Key uses: wrist stretching and finger elastic action; Objective To find the essentials of passing and catching the ball.

Action name: S-shape with balls around the foot (alias: snake foot)

Action essentials: Hold the ball on the side of your foot, cross the ball from your foot and make an S-shaped pass to the other foot.

Guiding points: move quickly, don't watch the ball, don't drop the ball, and don't touch the ball with your hands and feet.

Key uses: wrist stretching and finger elastic action; Objective To find the essentials of passing and catching the ball.

Action name: Dropping on the ground (alias: bubble tea)

Action essentials: put the ball on the ground, lift the racket quickly with your fingers, and keep dribbling quickly.

Guiding points: the ball should start from a static state, not hit with the palm of your hand, not higher than 15 cm. The frequency should be fast, the ball should be off the ground, and don't watch the ball.

Key uses: finger touching the ball to adapt to the elasticity of the ball; Objective To find the essentials of dribbling and shooting.

Action name: dribble around the foot (alias: needle in a haystack)

Action essentials: dribble quickly and keep dribbling around the feet quickly.

Guiding points: Don't dribble the ball with your palm, the ball should not be higher than 15 cm, don't watch the ball, and the frequency should be fast.

Key uses: finger touching the ball to adapt to the elasticity of the ball; Objective To find the essentials of dribbling.

To be familiar with the sense of the ball, you can practice it almost as soon as you have time to make basketball a part of your body.

And ball control training:

Basic dribbling method

Use your wrists and fingers to control the ball during exercise. Although you can change hands at will, you can only touch the ball with one hand when dribbling. You should use your forearm, wrist and fingers to push the ball hard to the ground. Learn to control the height and speed of basketball bouncing, and change the height of the ball from the chest to below the knee during practice. Also learn to dribble while moving, constantly changing hands and changing directions.

1. When dribbling from a standing position, you must make the ball land before the center foot leaves the ground, and feel the ball with your fingers when dribbling. Try to avoid touching the ball with your palm.

2. The fingers of the wrist clap the ball smoothly. Be careful not to spike. Your wrists and fingers must be very flexible.

3. When the ball bounces, open your fingers and feel the arrival of the ball. Practice dribbling in place from the beginning, so that you can get familiar with the sense of the ball.

Now test yourself to see if you can dribble without watching the ball. This is necessary so that you can observe the positions of other players when dribbling.

Protective ball

Remember, you should dribble away from your opponent to protect the ball.

Dribble hand type

When dribbling, the five fingers are naturally separated and try to touch the ball. Your hand should always touch the top of the ball unless you change the direction of dribbling.

transform

The center foot is always fixed to the ground.

When you stop, you change direction. This is called turning around. Turn around and enter, one foot (center foot) is not allowed to be lifted, and the other foot is used to move back and forth. This way, you can turn in any direction.

Face basket

Whenever you get the ball, you should immediately turn around and face the basket. This is also called "setting shooting positions".

Keep your head up when you turn. Control the center of gravity, take small steps. The body blocks the defender to protect the ball. Keep your back straight. Bend your knees and keep your balance.

Vertical principle

Every player has his own "airspace" on the court, that is, an imaginary cylinder around the player with his shoulder as the diameter. This area extends from the ground to the ceiling. If your opponent touches your cylinder, you may foul.

Dribble rule

Once you stop dribbling, you can't start dribbling again until the ball is touched by another player. If you start dribbling again, it is regarded as illegal dribbling, which is called "secondary dribbling".

You must learn to dribble by feeling, not by eyes.

Practice dribbling with an opponent who tries to intercept your ball.

When dribbling, dribble as many times as you want.

Left-handed and right-handed ball control exercises:

First of all, of course, the practice of getting familiar with the ball. You can do more with one hand, dribbling in front of you, dribbling behind your back, dribbling under your legs, dribbling in front of you with one hand, and patting the ball at low altitude ... There are many ways to get familiar with the ball, which can be found in online articles or Youku videos. So I won't say more.

The following is my personal experience in my previous internship.

In the practice of dribbling at low altitude, you can shoot one finger at a time. The sooner you shoot, the better. You can start with the powerful index finger and middle finger, and then start with the ring finger and little finger thumb. Although this is a bit difficult to practice, it will improve the flexibility and strength of your fingers. Because dribbling mainly depends on the strength and flexibility of fingers.

There are rackets and balls on this wall. Be sure to shoot with your fingers. You can zoom in or out. You can practice flexibly anyway. This can improve the strength of your upper arms and fingers.

You can also practice shooting with your left hand until you can shoot as smoothly as your right hand. It doesn't matter if you are allowed to shoot with your left hand, because you don't usually shoot with your left hand when you play again, but you still have to feel like shooting with your left hand. This can practice the coordination between your left body and your feet, because you used to play with your right hand and your right body all the year round, and your left and right feet are not so flexible, so practice is very helpful.

Practicing basketball with the left hand is very useful for actual combat or ball sense practice. Not only can you grab more rebounds, but you can also increase the strength of your arms and fingers and the coordination of your left side.

It doesn't matter if the speed is not fast at first, but the posture must be correct, the dribbling and footwork should be coordinated, and then the speed should be gradually improved. It is also very important that the step of taking off with your left hand must be to take off with your right foot, or to step on your right foot first and then jump with your foot, because you are used to taking off with your left foot and taking off with your left hand when it is your turn. If you keep taking off with your left foot, it won't help you break through, because even if you overtake people.

And doing more skipping can improve speed and endurance.

Watch more videos. Youku has a lot of streetball videos and wonderful NBA videos. Watch an action several times, interspersed with imitation when practicing, and then play more actual combat with friends.

These are the exercises I do when I have time, mainly personal exercises. Actually, I spend 1 to 2 hours a day, 4 or 5 days a week, and practice more on weekends. I always practice after work.

If you have the chance, you can play more ball games with your friends. (You can be alone. You will find many problems through actual combat. The ball always falls or is taken away, but it's the only way. Don't be depressed. The key is to sum up experience and find your weaknesses, and then strengthen practice. After a long time, you will definitely have your own unique skills to break through.

In fact, generally speaking, practicing the left hand is to strengthen the strength and flexibility of fingers and arms, the coordination of the left side of the body, and the coordination of the left and right feet. In daily life, I often use my left hand, such as brushing my teeth, taking things, sweeping the floor and eating. It will be useful if you can use your left hand as much as possible, but you need to use your left hand to write, and the words you write can't be read clearly.

Actually, it's all bullshit. The most important thing is to keep practicing. Practice as much as possible when you have time and conditions. Don't make excuses for yourself, such as not wanting to practice in cold weather or feeling too tired. If you don't want to practice, you can watch a video. After watching it, you will want to play ball or find someone to practice with you, and you will find the feeling.

It's not easy for others to grab your ball when dribbling. Pay attention to the opponent's reaction when passing the ball, and see if he ate your fake action before making the next move. It's easier to shake people away with a bigger fake action.

A year later, when the strength comes up, you can practice shooting.

First, in-situ empty-handed movements. Look for videos of Jordan, Kobe Bryant, Allen Houston or Hamilton shooting online and compare them. Practice your movements. The essentials of the action are as follows: the five fingers are naturally opened, the index finger is the most powerful, the wrist is pressed down quickly, and the palm is flat after the action is completed.

Second, the next step in the basket is to practice scrubbing. Under the condition of ensuring the hit rate (it is easier to clean the board under the basket), the practitioner can concentrate on observing his movements, and if possible, it is best to shoot with a camera (shooting the front, left and right, and rear angles). Compare the hollow action with the standard action in the video. The emphasis is on correcting and stabilizing movements.

Third, shoot at a medium distance and take pictures. The method is the same as above, but at this time at least 30 times a day (half bar, around the free throw line); Also ensure the hit rate and practice for one to twenty days until the hit rate reaches 60% for five consecutive days. Suggestions, but also insist on watching their own videos to further stabilize the action.

Fourth, after the movement is steady, practice harder and move the blue dot out a little bit until the three-point line.

Practice should be persistent, shooting for an hour every day, exerting force for half an hour, and it will be effective in about two months.

The most important thing is to persist! ! ! Come on! ! !

To sum up, for you now, long body is more important than anything else, don't exercise too much. However, remembering the sense of the ball is neither time-consuming nor troublesome, and it will not hurt the body. You should keep practicing every day. If you have nothing to do, pat the ball more, touch the ball and get familiar with it. Shooting practice can start from the sixth grade.

Finally, I will send you a sentence: diligence is the most important thing!

I wish you a healthy growth!