How to train breakthrough techniques such as emergency stop and turn around in basketball?

The sudden stop jump shot has the characteristics of sudden take-off, fast speed, high shooting point and difficult blocking. It is one of the main scoring methods in basketball match, and it is an offensive weapon. It has a fast, accurate, agile and lively style and has high use value. With the improvement of athletes' physical fitness and the increase of footwork flexibility, the personal defense area increases and the defense distance shortens, and almost all personal defenses are close to the body. In addition, the wide application of full-court regional press defense tactics in the game has brought great difficulties to the attackers. This requires the attacking player to move the position actively, get rid of the defense in the fast movement, stop the jumper with the ball or catch the ball to stop the jumper to attack. The sudden stop jump shot shows great power in modern basketball games. 1 emergency jump shot technology emergency jump shot is a jump shot method in which the attacker uses two continuous actions of emergency stop and quick take-off to get rid of the defender by using the time difference to achieve the goal of shooting. The sudden stop jump shot technology is based on the general jump shot technology, but the difference is that two technical links of sudden stop and take-off are added, which reduces the preparatory action before the general jump shot. The sudden stop jump shot includes two steps: sudden stop and take-off. When catching the ball and stopping the jump shot, the movements of hands and feet should be completed at the same time. Before stopping the ball, the feet are not easy to jump up and fly too high, so they basically wipe the ground. When landing, the center of gravity drops, the upper body leans forward slightly, the center of gravity is kept between the feet, the toes are facing the shooting direction, and the feet are shoulder-width apart, which is convenient for taking off in time. If it is a side ring before an emergency stop, then you should complete the turning action when flying, quickly lift the ball with a take-off and prepare for shooting. The process of lifting the ball is carried out at the same time as the sudden stop and take-off. There is no obvious difference between the two. The last action of emergency stop is the first action of take-off. These two links are closely linked and inseparable. When making an emergency stop, put your feet on the ground and lift the ball with both hands. When the body is near the highest point, the forearm is straight forward, the wrist is bent forward, and the middle finger throws the ball. Catch the ball and stop the jump shot. It is required to catch the ball by striding or jumping, with the knees bent and the center of gravity lowered. Suddenly, both feet take off quickly and forcefully, and at the same time, hold the ball up. When the air is close to the highest point, shoot and shoot, and the action is the same as the in-situ jumper. Take the jump shot above as an example, that is, a series of actions such as catching the ball, stopping the ball, taking off and shooting are completed almost at the same time. This greatly shortens the take-off time before shooting, and there is no extra preparatory action such as "aiming at the basket" in advance. Therefore, the whole movement technique can be "accomplished in one go" in the shortest time and the fastest speed. Dribble stop jump shot requires jumping or stopping in fast dribbling, then jumping on the ground quickly and holding the ball with both hands. When the body is close to the highest point in the air, shoot and shoot, and the action is the same as the in-situ jumper. It is a shooting technique that is completed when dribbling. It should be completed at the same time as the emergency stop when catching the ball. Before the emergency stop, the ball should be slammed hard and landed head-on. At the same time, the hand should control the ball, just as the ball sticks to the hand. After the emergency stop is completed, hold the bounced ball with both hands. When lifting the ball, the wrist is backward, the palm is forward and upward and aligned with the hoop; When it reaches the highest point, the ball is also lifted to the shooting position, a series of preparations for shooting have been completed, and then the ball is thrown smoothly and softly. 2. Technical action training of basketball sudden stop jump shot 2. 1 Combined with footwork, the quality of sudden stop technology directly affects the connection of up and down movements and the quality of the next movement. Correct footwork is the key of emergency stop technology. There are two methods for emergency stop: one-step emergency stop and one-step emergency stop. In the usual basketball jump shot training, there are often sudden stops and walking in disorder, and the center of gravity is not well controlled. A stable stop in an emergency jump shot will help to connect to the next action, while an unstable stop will affect the completion of the next action. In order to eliminate these problems, first of all, we must master the correct emergency stop action method. Secondly, it must be clear that no matter what kind of jump shot technique, the key is to be steady and steady. Only slowly but surely, the jump shot can connect quickly, and slowly and steadily depends on grasping the shift of the body's center of gravity at any time. When making an emergency stop, the center of gravity of the legs bends downward, and the knees of the legs bend. The center of gravity of the body moves backward or sideways quickly with the back pedal or side pedal action of the forefoot, and the center of gravity of the body should fall between the feet, with a slight emphasis on the center foot. Training methods to correct wrong steps and control body balance: (1) Keep the basic standing posture, jog for two or three steps, and then do stride and jump exercises; (2) Run three or five steps at a slightly faster speed, and then do brisk walking and jumping; (3) Listen to or watch the signal to do striding and emergency stop exercises when running; (4) Catch the ball in the middle of the run and make an emergency stop, then pass the ball; (5) Stop at the end of dribbling, and then pass or shoot. 2.2 Training in combination with the action of take-off In the sudden stop jump shot, take-off is to enable athletes to obtain a certain flying height, further improve the shooting point of the ball, and reduce the probability of being blocked when shooting. Correct take-off is conducive to smooth hitting. In the training of emergency jump shot, athletes are required to jump high, fast and timely. But some athletes can't afford to jump because of their weak lower limb strength and poor jumping ability. There are also some athletes who do not take off vertically, but take off forward or sideways, making their bodies lean and lose their center of gravity. Take-off training of sudden stop jump shot should not only pay attention to improving the absolute height of take-off, but also pay attention to improving the timing of take-off and the speed of bounce. In the bouncing training of basketball players, we should pay special attention to the explosive force of ankle joint and the rapid and coordinated strength training of each joint muscle. Training to enhance the strength and jumping ability of athletes' lower limbs: (1) Standing jump, multi-stage jump and continuous vertical jump touch the height; (2) Fast heel-lifting exercise with weight-bearing barbell; (3) Exercises such as semi-squatting with weight, semi-squatting and jumping, and jumping in place; (4) The training of jumping ability must be combined with basketball skills, and the explosive fast strength should be improved on the basis of developing lower limb strength. Such as: skipping practice; Single and double shake jump, single and double shake jump, specify time and times; Standing long jump, continuous squat jump, abdominal jump, deep jump; In-situ continuous vertical jump touches the height, and one foot takes off to touch the height during the March; (5) In the ankle jumping practice, we can use various jumps, abdominal jumps and deep jumps, with or without load. (6) Various semi-squat strength qualities can be adopted in the training of thigh muscle coordination strength, such as high-intensity jumps such as one-leg stride jump, step jump, frog jump, multi-stage jump, one-leg jump, obstacle jump, step jump and two-leg exchange jump, so as to improve the coordination strength of upper and lower limbs; (7) On the basis of taking off in situ, stop jumping and taking off, and other action requirements remain unchanged; (8) Two-step emergency stop take-off, on the basis of completing the jump and emergency stop take-off, increase the step take-off with lateral movement. The main point of action is (taking moving to the right as an example): while striding to the right, the left foot actively, powerfully and quickly pushes the ground, and then the left foot lands, so that both feet touch the ground almost at the same time, and after landing, both feet take the initiative to push the ground and take off. 2.3 The ultimate goal of training basketball games with shooting timing is to score goals. Correctly grasping shooting timing is directly related to shooting percentage. Athletes do not grasp the timing correctly, and it is easy to make a move sooner or later. To be clear, the timing of the shot must be grasped at the moment when the body rises to the highest point, so the hit rate may be high. In the usual training, we should pay attention to the combination with actual combat training. The timing of jump shot should be before the defensive interference or within the time when the interference is small. Methods: First, speed up the action and reduce the preparation process; The second is to use the time difference and space difference to fully demonstrate the suddenness of the sudden stop jump shot. Because the initial speed of take-off and shooting arm accelerates the initial speed of the ball, it is difficult to control the landing point of the ball when taking off and shooting; When falling, due to the antagonistic effect of speed, the compensation force is supplemented when shooting, which is easy to change the correct technique and affect the accuracy of shooting. Under normal circumstances, jump shots should not stay in the air for too long, otherwise it will give defenders a chance to block shots, and throwing high points will help to keep the ball balanced without being affected by external forces. This is a wise move. Training method: (1) Help jump shot-the player with the ball does the preparatory action of jump shot in situ, and the other player holds the player's waist from behind with both hands. When the athlete with the ball takes off, lift it with both hands. When the player with the ball jumps near the highest point, he will shoot again and let the player experience the opportunity of shooting in the air. (2) Practice jump shot in competition and confrontation. First, practice consolidating the action stereotype of jump shot in the case of passive defense, and then practice gradually in the fierce confrontation. In the face of interference and opposition, gradually feel and find the right time to shoot. 2.4 Short landing buffer combined with landing action training is the characteristic of basketball technical action, and the buffer time is short, which enables athletes to devote themselves to the next technical action link more quickly. After shooting, the body should maintain a proper sense of tension in the air, and the arms should use appropriate strength to cushion the impact on the ground, that is, there should be a subconscious mind to cushion the ground before landing. However, some athletes lack this awareness, which is often manifested in the complete relaxation of their bodies after shooting, which makes them loose and lose their center of gravity, and they lose their balance when landing, and there is not enough buffer, so it is difficult to devote themselves to the next technical action as soon as possible. Or after shooting, the body remains too nervous, making the body stiff, the feet are not bent, and the due buffer is not available, which is bound to bring impact to the body (ground reaction), which is not conducive to the next action. Therefore, in order to better connect with the following technical movements, we advocate landing with both feet as much as possible, because this can reduce the ground reaction and shorten the buffering time; Moreover, both feet can keep the center of gravity stable, and you can put into the next technical action without adjustment after landing. When both feet land, it is the key to buffer and brake the force generated when the body descends and quickly transform it. In teaching and training, we should cultivate the consciousness of preparing for buffering before landing in order to connect with the next action. Training method: (1) rebounding practice; (2) Step and jump practice; (3) Jump and bend your knees to stabilize the center of gravity; (4) vertical jump buffer exercise. Conclusion If the attacker has an accurate long-range shot, there will be more opportunities to use the jump shot. You can only catch and dribble, but you can't throw, or you can only throw but you can't catch and dribble. It is easy to be killed by your opponent in the game. Only when the technology is closely combined can the defender be hard to prevent. For example, in the game, good dribbling or breakthrough techniques make defenders afraid to approach easily, so as to give full play to accurate stop-and-jump shots. When the defender stops shooting, he can dribble or pass the ball to get rid of the defense and create opportunities. Therefore, we can't just use the emergency stop jump shot technology, but should combine it with other technologies to exert greater emergency stop jump shot strength. In the process of technical training of sudden stop jump shot, we should first have a correct understanding of its action method, and then understand the technical components of sudden stop jump shot (which consists of four technical action links: sudden stop, take-off, shooting and landing), and analyze each technical link. Make full use of the promotion relationship between technical movements to carry out scientific and effective training, gradually improve the technical and tactical level of athletes through training, improve the ability of athletes to adapt to the characteristics of basketball, and train hard, then the sudden stop jump shot will become the most powerful killer on the court, so that every athlete will become an excellent "scoring machine" on the court.