Basic training process of basketball.

Basketball basic skills training methods

Basketball ball control technique practice

1. Control the ball

Hold the ball with five fingers and tighten your fingers inward. When the ball falls, catch it with your palm. 2. Trunk dish ball

Put the ball on your waist and hover. The key to this action is to face forward, don't watch the ball at the same time, and then do the practice of dribbling clockwise and counterclockwise.

3. Neck dribbling

Practice the neck ball. This exercise is also to face forward, keep your neck still, and practice alternately clockwise and counterclockwise.

4. One-legged hockey

Keep your feet apart and your center of gravity low. Hold the ball and dribble with one foot. Don't watch the ball with your eyes, practice alternately with your left and right feet in the positive direction and counterclockwise direction.

Throw the ball before and after stepping down

Keep your feet apart and your center of gravity low. Throw the ball lightly from front to back, catch the ball quickly from back with both hands, and throw the ball lightly from back to front. Repeat this exercise as many times as possible in 30 seconds.

6. Knee ball

Put your feet together slightly, lower your center of gravity and practice dribbling along your knees. Don't watch the ball with your eyes, practice alternately clockwise and counterclockwise.

7. Get off the 8-wheeler

This is the application of one-legged dribbling. Dribble the ball in figure 8 along your feet. Don't watch the ball at the same time. Practice alternately clockwise and counterclockwise.

Improving shooting percentage —— Talking about shooting practice methods again

Last time I mentioned the main points of improving shooting percentage, some netizens just looked at the one-sided text and practiced jump shots directly, hitting as many as 500 times a day. After knowing the facts, I am afraid that netizens will misunderstand. Therefore, I specially wrote this article to explain that I can refer to the operation if possible.

First, in-situ empty-handed movements: first do empty-handed movements, of course, we must understand the essentials of movements; About ten days.

2. Scrubbing the original basket and shooting: at the next position of the basket, throw a cricket according to the shooting essentials; About ten to twenty days, if the action is reasonable, it can be further promoted to medium-distance shooting. At this stage, you need to feel the ball for 20 to 30 minutes every day.

3. Mid-range shooting and photographing: Do in-situ shooting practice at the bottom line of the penalty area or the dotted line of the penalty circle. At this time, throwing hollow balls is the main task, and V8 is used to take photos of the action (preferably 12 to 16 photos of the front, left and right, back, etc. ). If there are others or coaches, remind the action essentials when shooting; Finally, shoot a reasonable or correct action with V8, at least 30 times a day (preferably three points, such as the bottom line on both sides and the dotted line on the free throw circle); At this time, you need to count the hit rate. There is no time limit to say how many days you want to practice, and you can tell every reason for not entering. If you don't hit more than 80% for five consecutive days, you can't advance to the next stage; Watch the video for about ten minutes every two days, and put the photos in front of the desk or on the bedroom wall.

4. Close-range catch jumper: Take shifting one step as the principle, do catch jumper, and practice the same in three positions; You must also be able to say every reason why you can't go in. If you don't reach more than 70% for five consecutive days, you can't go to the next stage. At this stage, we have to shoot V8 again, and we have to watch the video for about ten minutes every two days.

Five, dribbling two-step jump shot: based on the principle of dribbling two or three steps, then stop the jump shot, with 45-degree hollow balls on both sides and 20-degree cricket on both sides; The rest is the same as above, and it will hit more than 60% for five consecutive days.

Six, all kinds of dribbling jump shots: put an obstacle at each of the above four points, and use all kinds of dribbling to simulate jump shots; Also for more than five consecutive days, with a hit rate of more than 50%; At this time, the number of shots should be increased to 100.

7. Defensively catch the ball and stop the jump shot: including dribbling, or going directly to the bullfight experiment; At this stage, if you practice alone or keep shooting 100 pictures, then make a shooting image clarity ruler and check it. Even if you close your eyes, you can clearly see your shooting action, so that you can check your shooting action when you are not shooting well. If relaxation and concentrated training can be added, future shooting will be less vulnerable to external interference and can concentrate on aiming at the point; If you can pass the test at this stage and reach more than 40%, you can enter the next exercise.

Eight, 500 shooting practice: after the above steps, your shooting action is about to be finalized, and the stability is quite high. At this time, the ball sense practice can be reduced to 10 to 15 minutes, and then 500 balls need to be thrown every day, of which 100 suggests defense, 200 jumpers catch the ball and 200 jumpers dribble.

If we can practice the above steps step by step, it will be a sign of the birth of domestic shooters; On the other hand, if you are lazy or want to jump to upgrade, it is easy to cause unreasonable actions. Unless you practice every day in the future, there will be a so-called poor feel and a lower hit rate. Remember, "Shooter wasn't built in a day! !

On the running position on the basketball court

Basketball is a fascinating sports competition. Many people not only like to sit in front of the TV screen or in the stands of the stadium to enjoy the fierce competition, superb skills and bodybuilding of the players, but also like to try their skills themselves. But many people feel a little awkward and uncoordinated when running on the court. Even some well-trained track and field athletes, with beautiful running posture, have lost their natural and unrestrained demeanor on the basketball court and are stiff and clumsy. The reason is that most of the characteristics of basketball players' running are that the direction of progress is inconsistent with the direction of the body:

The players who attack without the ball always run to the target "basket" or a certain tactical area, keeping their eyes on the "ball" and being ready to catch the ball at any time; When running, athletes should protect the ball by pushing and squeezing their opponents, or change the running direction at any time to get rid of their opponents; Defenders usually run with their backs to the ball and their opponents, striding sideways to the back of their bodies and the back of their sides. This kind of running can't be as straight as running track and field simply for speed, with toes touching the ground backwards and upper body facing forward.

But with the special running method of basketball players:

Upper body sideways, lean forward with one head and shoulder in the direction of movement [so as to face the ball or push the opponent with the shoulder], so that the center of gravity of the body is low and forward. The parts where the feet exert force are usually the inner forefoot of one foot and the outer forefoot of the other foot, and the toes should firmly grasp the ground. Both feet should exert their strength, and keep alternating horizontal backstroke and front cross of thighs as much as possible, so that the stride is large and the center of gravity is low. This posture can stop and change freely in arc running.

jump shot

Jump shot is just an evolution of fixed-point shooting, which allows players to shoot over defenders. Jump shots are now widely used. Because defenders are stronger and more athletic than before. Magic is one foot high, Tao is one foot high, and jump shot also makes offensive players more aggressive. Many basic skills of jump shot are the same as fixed-point shooting: like holding the ball and spinning the ball. But when we analyze the jump shot bit by bit, we can see that there are some differences to consider.

The most obvious difference is the preparation time for shooting. For free throws, you have enough time to prepare, but for jump shots, it can be said that there is no, which means that all preparations must be made in advance, and this can only be done through strict training. A good pitcher will be fully prepared when to jump shot-from dribbling to jumping shot, or from passing to jumping shot.

Correct parabola or arc is very important for jump shot. But it is more difficult to master than free throws. Almost every player struggles to fly peacefully after the ball is released. Even some better pitchers throw too low. This is an easy problem to correct, but it involves a reasonable psychological attitude.

The last thing players want to correct is the jumper. Why? It may be because the players have formed the appearance of today's jump shot on the street and on the court. Their shooting style can be seen from the sidelines. You know a man who shoots like J. Why should I change my J-shape? That's my patent. )

This "J" shape may prevent you from taking part in the competition.

What is the shooting percentage of uncontrollable unbalanced shooting? It's simple. Do not vote. So, what about unusual long-range shooting? You must know your shooting range. If the maximum range is 15 feet (about 5 meters), don't try to throw a ball of u feet (about 6 meters). In this case, you will swing your arm. Protecting your motivation stereotype is not good for you.

Always want to improve, one can't take too many jumpers a day. Yes, I am repeating what your coach said, but some suggestions are worth repeating. If sitting on the bench for one day is more important than practicing for two hours, that's fine, but always understand that you are making an agreement with yourself. In that case, don't be surprised when there is no scholarship for you in the admission column.

The coach should also be blamed. They seem to regard basketball as a chess game for two people, and overemphasize other important techniques-defensive footwork, rebounding and dribbling, while shooting skills are often forgotten. Many coaches believe that players practice shooting in private most of the time, and the coach's duty is to teach other things. Indeed, in a way, this is right. But if my team scored 50 goals and your team scored 49 goals, if everything else is the same, then I won.

People put too much emphasis on attacking inside, and a good coach will really choose skills and tactics according to the strength of the team. If the team has many big men, you can storm the basket, but it is easy to be controlled by the other team. If your opponent has a strong inside player, you have to take offensive tactics that are not very handy. But if all five of your players are good at shooting L 2- 15 feet (about 5 meters), how the other team defends the inside is not very important. All five players can shoot, and you will score. If all five defenders have to defend on the periphery, the chances of breaking through the layup will increase.

Body posture

Before shooting, the shoulders are parallel to the basket. If your feet land correctly, your shoulders will naturally be parallel to the basket. When dribbling, when you stop dribbling and lift the jumper, your feet and shoulders should face the basket well. If you catch the ball, face the passer, open your hands and relax. When catching the ball, make the ball and hand close to the body quickly.

When preparing to shoot, the shooter's foot is slightly ahead of the other. The toes of both feet should face the hoop. The big toe of the front foot points directly to the center of the hoop. (Figure 12, Figure 13)

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Holding the ball is similar to a free throw: the index finger is located at the midpoint of the second half of the ball. An example of holding the ball backwards with the thumb and aiming at the center of the ball.

Jump shots are tighter than free throws-jump shots, not free throws, not random, but don't forget, the more careful you are about basketball, the greater the chances of soft shots, that is, the greater the chances of getting into the net.

knee

Remember that your knees don't need to bend too much-just a little more than a free throw. Do not make the knee joint angle less than 135 degrees. In that case, you may pay more attention to take-off than shooting, and shooting is the purpose.

Ball release and tracking after release

Arm movements are the same as free throws. Hold the ball on the shooter's side, close to the center of gravity, and shoot with your wrist, not your arm.

When you are comfortable with the ball and ready to shoot, shift your center of gravity from the soles of your feet to your toes, and then start jumping vertically upward, not forward or backward.

A good pitcher knows how high he should jump and doesn't care too much about how high he jumps. If you jump hard in the game and your feet are tired, your jump shot will definitely be different in peacetime. The key is repetition-every time you reach the highest point of take-off, you gently shake your wrist and pick up the ball. The ball should leave the finger from the end of the finger, not let it go with the strength of the arm. Don't shake your wrist too fast, as long as the ball has a proper backspin. If the wrist shakes the ball too fast, the ball will spin too much. When hitting the ball, you can't touch the ball with your hand. The shooter should keep fully stretched to complete the follow-up action of the hand after the ball is served. Remember-don't take back the shooter too early.

Training course for rapidly improving jumping ability 1

The most famous vertical jump training program in the United States is expected to improve the vertical jump ability by more than 20 to 30 centimeters. The exercise process is very hard, the whole course 15 weeks.

For each action item, if an action is to be done in three groups, the rest between groups should not exceed 2 minutes. If finished, you need to do the next item directly, remember not to rest! !

Item 1: Half Squat Jump

1, at the beginning, half squatting? Position, hands in front,

2. Jump at least 20 to 25 centimeters off the ground. If it's easy for you, you can jump to 25 to 30 centimeters. When you are in the air, you need to put your hands behind your back. Do it once when you land.

Next, just repeat the above steps! ! !

Training course of rapidly improving jumping ability II

Item 2: Raise your toes (raise your heels)

1. First find a step or a book to pad your feet, and then put your toes on it. Your heels are not allowed to touch the ground or the mat.

Lift your toes to the highest point

3. Slowly put it down again and complete it once .. Use your feet to complete a group.

Training course of rapidly improving jumping ability 3

Item 3: Steps

1. Find a chair and put one foot on it at 90 degrees.

2. Try to jump away, change your feet in the air and put them on the chair.

3. Repeat 2, put the original jumping foot back on the chair and finish another jump.

Training course of rapidly improving jumping ability 4

Item 4: vertical jump

1. Feet straight, shoulder width, knees "locked". ...

2. Just jump with your calves, only bend your ankles, and try not to bend your knees. ...

3. When you get to the ground, take off quickly again and finish it once. ...

This is very difficult. You can use your hands to help you take off. ...

Training course of rapidly improving jumping ability 5

Item 5: Tiptoe jump

1. Lift your toes to the highest point,

2. Take off quickly with your toes, and the jump shall not exceed 1.5 or 2.5cm.

How to improve your jumping ability

Be sure to warm up before doing any exercise! Objective: To reduce the chance of injury and improve the exercise effect.

There are two aspects in practicing jumping: strength (mainly lower limb strength) and skill.

Lower limb strength includes 1 thigh, 2 waist and 3 abdomen! Skills include 1 jump (in-situ jump and run-up jump), 2 ligament flexibility and coordination of movements.

One: the method of practicing lower limb strength:

1, Squat barbell: Keep the weight constant, and put a brick on the heel, so that you can practice the strength of thighs, calves and ankles. A group of 5~7 people, do 3-4 groups, and each group must run quickly after finishing (100 meters), so as to enhance the explosive power!

2. Touch the height in the original place: find the highest height (about 90% strength) that you can touch, such as rebounds and baskets, and jump continuously to touch the height in the original place. 10 each group, 3-4 groups. Effect: Improve the jumping ability and explosive power.

3. Self-shooting and self-compensation: after the ball hits the board, it can make up the basket continuously, with one hand and two hands, and make up continuously 15-20 pieces! Jump high, and keep your hands straight with one hand. Effect: Improve waist, abdomen and thigh muscles and optimize ball feeling.

4, sit-ups: the body is supine, the arms are raised, the palms are crossed behind the head, the legs are bent, the abdomen sits up, and the elbows touch the knees. When sitting up, the heel does not leave the ground.

5, sand pool running and jumping: jumping on one foot in the sand pool, swapping feet, running and jumping several groups according to personal ability. Effect: Improve the endurance of lower limb strength.

6. Bend down and lift: A hold the lower body to a fixed object (pommel horse, table), B hold the nail, face down, put your hands on your head, lift the upper body (arch bridge), and pause for one second when lifting the highest point. After proficiency, you can hold the object on your head with both hands, about 10kg, to enhance the effect. This can exercise waist strength.

7. Skipping rope: It is not difficult to jump on tiptoe in situ, and it can be used to relax.

Two: the method of jumping

1, jumping in place: differential legs, slightly bent knees and slightly leaning forward; The arms naturally swing back and forth twice, and the legs flex and stretch. When the arm swings vigorously from back to front, the soles of the feet pedal to the ground quickly, the knees are completely straight, and the hands touch the ground upwards.

2, run-up take-off: normal take-off method, you can learn the action of layup. But pay attention to the distance between the take-off point and the landing point. It means that people should jump up, not forward

Also, the flexibility of ligaments and the coordination of movements are also related to the height of bounce. Everyone must pull more ligaments at ordinary times; As for the coordination of movements, let's learn about it yourself!