How can I play basketball well?

Basketball basic training method (self-study collection)

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 are catch jumpers and 200 are dribbling jumpers.

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.

China basketball depends on you, and the next Kobe will be you!

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