How to practice basketball dribbling and shooting

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

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, it is necessary to count the hit rate. There is no time limit to say how many days 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.

Dribble movement consists of four links: body posture, arm movement, ball landing point and hand-foot coordination.

(1) Body posture

When dribbling, keep your feet open naturally, your knees slightly bent, your upper body slightly leaned forward, your head raised, and your eyes looked straight up. The non-dribbling arm is bent and raised horizontally to protect the ball. The range of footwork and the flexion of each joint of lower limbs vary with dribbling speed and height.

(2) arm movement

When dribbling, open your fingers and touch the ball with your fingers above the root of your fingers and the outer edge of your palm, but your palm doesn't touch the ball. When dribbling in a low position, the wrist is mainly used as the axis, and the strength of the wrist and fingers is used to dribble; When the front height of dribbling changes direction, dribble with forearm, wrist and fingers with elbow joint as the main shaft; Pull-ups on the side or back of the body dribble upward and high, mainly with the shoulder joint as the axis, and dribble with the strength of the upper arm, forearm, wrist and fingers. When patting the ball, the hand should be issued with the ball, and the ball control time should be prolonged as much as possible, which is beneficial to protecting the ball and changing the action according to the situation on the court.

The position of the racket ball is determined by the direction and speed of dribbling. Due to the different parts of the ball, the incident angle of the dribble and the reflection angle of the ball rebound are also different. When the dribble is in place, tap the top of the ball. Tap the back and top of the ball when dribbling it forward.

(3) the impact point of the ball

When dribbling, it is necessary to control the landing point of the ball, so as to completely control the ball, so as to protect the ball with the upper body, arms and legs at any time; It is also to facilitate the use of technology. For example, when dribbling forward defenseless, the impact point of the ball should be controlled in front of the body, and an appropriate distance should be kept according to the speed of propulsion. When the opponent is pressing the defense, the ball should be kept away from the opponent, and the dribbling method of side defense should be adopted to control the landing point of the ball behind the body, so as to better protect the ball and seize the fighter plane in time to change the dribbling method to break through the defense.

(4) coordination of hands and feet

When dribbling, the moving speed and dribbling speed should be coordinated to maintain a reasonable moving rhythm. Whether footwork and hand movements can be coordinated depends on the position of the racket, the choice of landing point and the use of strength. The faster the footsteps move, the lower the racket position and the farther the landing point, and the greater the power of hitting and rebounding. When dribbling, the hand should keep a certain proportion and rhythm between the ball and the footwork. Dribble in a straight line, usually take a beat and run two steps.