150 points to ask basketball experts to solve the problem! ! ! ! ! ! ! ! ! ! ! !

(1) The best position is center, because your shooting skills are not very good, and your height and weight limit you from playing guard, but your strong play ability is excellent, this determines your location;

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(2) 1. Jumping ability is the whole body strength and running speed. , a comprehensive reflection of reaction speed, body coordination, flexibility and agility.

So we can’t think that improving jumping means just jumping all day long. You must insist on stretching the tendons, ligaments, and muscles in all parts of your body every day to expand the range of motion of your joints. At the same time, you must do various complex gymnastics that are beneficial to improving body coordination. Movements should be accurate, graceful, powerful yet relaxed.

2. Strength training is best arranged and coached by a physical training coach.

If you train on your own, it is best to perform high-strength training 2 to 4 times a week. You must pay attention to safety during training to avoid accidental injuries. The so-called high strength training is to use barbells to perform heavy load exercises. There are three most commonly used ones:

Squat with weight, dumbbell lift, and snatch. In short, the higher your performance in these exercises, the better your jumping ability will be.

As for the weight, number of sets, times, action specifications and other issues of each exercise, the principles are:

1. High-strength training at least twice a week and no more than four times a week , the body should be given time to recover excessively, but it should be carried out for many years without interruption.

2. It is best to arrange the above three practice methods in each class.

3. Pay attention to the technical movement specifications of high-strength training and do not mess around.

4. Small strength training refers to training using various comprehensive training equipment and dumbbells. Lighter weights, more sets and reps. The purpose is to improve muscle endurance, thicken muscle fibers, and reduce fat. Small-strength training can be practiced every day, but it is best not to do it at the same time as high-strength training. Regardless of high-strength or low-strength training, the duration of a class should not be too long, 1.5 hours to 2 hours is appropriate. To have strength, you need to have density.

3. Speed ??training is also an important aspect of improving jumping ability.

Repeated sprint training is still necessary. 30 times, 50 times, maybe 80 times, it depends on your hard-working spirit. The so-called sprint requires you to rush forward at full speed after preparing for the activity, not at a medium speed. Specialized speed training is the same as high-strength training. You don’t need to practice every day, just three hours a week. Pay special attention to the use of small strength training methods to enhance the strength of the posterior thigh muscles.

4. There are many specialized jumping training methods, such as rope skipping, hurdle jumping, hoop touching, the upper edge of the small black frame, and even the upper edge of the backboard.

Finally, I would like to mention the relationship between the nervous system and jumping ability. We already know that the qualities of speed, strength, coordination, flexibility, and agility produce jumping power when they are combined and applied downward to the ground in an instant. So what is it that causes these qualities to explode at the same time in an instant? It is the motivation and motor nervous system. In other words, if you really want to be superior to everyone else, you must do everything possible to make your motor nervous system send the strongest impulse signals to the muscles of your body. This strong stimulation forces the muscle groups to contract violently to generate huge energy. The violent contraction of the muscle groups in turn makes the motor nervous system more sensitive and can send out stronger impulses. The two promote each other and you jump higher and higher. However, this is also the difficulty among difficulties. Without super motivation, the motor nervous system will not have super impulse. All so-called scientific, modern, management, and training methods and means are all nonsense. Finally, I wish your dreams come true.

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

< p>For each action item, if an action requires 3 groups, the rest between groups cannot exceed 2 minutes. If completed, you need to do the next item directly. Remember not to rest! !

The first item: Half squat jump

1. At the beginning, half squat to the position of ?, place your hands in front of you,

2. Jump upward and away The ground should be at least 20 to 25cm. (You can jump to 25-30cm if you find it easier). While in the air, your hands need to be behind your back. When you land, complete once.

Next, just repeat the steps above! ! !

Quickly improve jumping ability training tutorial 2

The second item: toe lift (heel raise)

1. First, find a step or a book to put your feet on, and then only put your toes on it, without your heels touching the ground or being padded

2. Raise your toes to the highest point

3. Then slowly put it down and complete it once. ． Finish with both feet to complete a set.

Quickly improve jumping ability training tutorial 3

The third item: steps

1. Find a chair and put a Put one foot up, making it 90 degrees

2. Jump away with all your strength, change your feet in the air, and put them on the chair.

3. Repeat step 2, and move the original jumping position Put your feet back on the chair and complete another jump.

Quickly Improve Jumping Ability Training Tutorial 4

Item 4: Vertical Jump

1. Keep your feet straight, shoulder width apart, and "lock" Your knees...

2. Use only your calves to jump. You can only bend your ankles and try not to bend your knees...

3. When you reach the ground, Take off quickly and complete it again...

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

Quickly improve your jumping ability training tutorial 5

Item 5: Toe Jump

1. Raise your toes to the highest point,

2. Use your toes to take off quickly, and the jump should not exceed 1.5 or 2.5cm

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(3) When the knee joint is repeatedly flexed, extended, and twisted, the joint surface is constantly impacting and rubbing. Over time, wear and tear damage will occur. The patella is commonly known as the kneecap. Studies have shown that when the knee joint is half-flexed, the force on the patellar surface can reach 7 times the body weight. Frequent walking up and down stairs and squatting can cause osteomalacia patellae due to excessive load on the knee joint.

The symptoms of osteomalacia patellae mainly appear in the semi-squatting position. The pain is more severe when walking up and down stairs, especially when going downstairs. As the disease progresses, fibrosis occurs in the cartilage and inflammation occurs in the synovial membrane. Due to the unevenness of the patellar surface, the knee joint suddenly becomes unable to flex and extend (i.e., interlocking symptoms). If an inflammatory reaction such as joint effusion occurs, the knee joint will become swollen and painful. Later in the course of the disease, osteoarthritis will develop.

Prescription: Reduce knee joint squatting. Walking up and down stairs should be minimized and avoid squatting exercises. When the pain is severe or accompanied by swelling, in addition to resting, you can take anti-inflammatory, analgesic and cartilage-protecting drugs under the guidance of a doctor.

Excessive squeezing and friction on the patellar surface should be avoided at ordinary times. This is the key to preventing osteomalacia patellae. For example, it is not advisable to do too many squatting movements, weight-bearing knee joint flexion and extension activities, etc. Osteomalacia of the patella is also related to arteriosclerosis in the elderly and insufficient local blood supply.

Clinically proven, carelessness in daily life is also a cause of joint disease.

Excessive weight bearing leads to osteoarthritis. Research by Dutch scientists shows that heavy physical labor increases the risk of osteoarthritis in one or both hip joints. This is because the long-term weight bearing on the joints causes the degeneration of the cartilage to become thinner or disappear, resulting in a reduction in the ability of the joints to absorb impact. As long as the joints are stressed or used a lot, they will feel pain. This change occurs in joints throughout the body. will appear.

In addition, joint pain is obviously related to the darkness, humidity, cold climate, and continuous rain in the room. Therefore, patients should pay attention to the weather forecast at all times and strengthen protection against cold and warmth when cold waves strike and the weather changes. In terms of diet, high-fat meals must be controlled, because during the oxidation of fat in the body, ketone bodies are produced. Excessive ketone bodies can irritate joints and even cause joint swelling, ankylosis, and mobility impairment.

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(4) There are several key points when shooting three-pointers; you must pay attention to the movements of one hand. The forearm and back arm are at a 90-degree angle, which is the position of the elbow~and the direction of the elbow~it should be in a straight line with your basket frame. The other one is the strength of the wrist! If you don’t have enough wrist strength at the beginning, you can use some arm strength to throw the ball! Do one more action on a daily basis! "Hold your hands flat and clasp your wrists up and down, as if waving wings."

Basically, you can practice like this~ Of course there is another very important point~ That is "persistence"

1. The three-point shot is a technical and tactical skill that is easily overlooked by amateur players, but is actually very important. Use Okay

Three-pointers can bring a lot of changes to the team's methods. For individuals, mastering three-pointers can greatly create personal creativity in regular games

to increase scoring opportunities and increase the difficulty for the opponent to let go

2. Any skill is achieved through extremely hard training and time accumulation. On average, 400 three-pointers are shot every day to improve one's own skills. Technology, it can be seen that training is the core of shooting three-pointers. I believe that any three-point master can reach his current height through continuous accumulation and hard work. For example, PAYTON has to shoot 2,000 jump shots every day, etc. These big numbers are The amount of exercise is the prerequisite for their performance on the court.

3. Three-pointers are very particular about feel, but the real feel is almost cultivated by continuous shooting training every day.

For a professional athlete, he will not shoot without training for a day. This means that the feeling in your hands will decrease and you will have to spend more days to make up for the vacancy. For amateur players, if you can train three-pointers every day

It’s best to practice, but you should practice more even if you don’t have the conditions, ensure the number of trainings, and especially set aside time to practice

Don’t mix it with others, and practice this technique specifically. If conditions permit, it is best to be able to shoot multiple times in a row (like the NBA three-point contest), which is most beneficial to the finalization of motivation.

4. During the game, you must consciously look for opportunities to shoot three-pointers, especially to outline the tactics of shooting three-pointers with your teammates to improve your actual tactics. ability.

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< p>Basketball teaching series (BT download)

Seed:

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(6) Tips for practicing abdominal muscles

< p>God created the abdomen for two reasons: to connect the upper and lower bodies and to strengthen your entire torso. Since the abdomen is so important, why don’t we work hard to develop beautiful abdominal muscles?

DIET You may have the most spectacular abs in the world, but if they're covered in fat, no one can guide you. Remember, muscle won't grow without food, but too much food adds fat. If you've been working hard and consistently to develop abs for over a year but can't see them, it's time to review your diet.

Frequency Most people only practice three times a week. If you want to hurry up, you can practice once every other day.

Quantity Although many people do hundreds of sit-ups at one time, sometimes their abdominal muscles do not look as beautiful as those who do less exercises. I suggest you pick 2---4 exercises that are most effective for you, and only do three sets of 30--50 times each, reaching failure in each set.

Sustain Tension When doing abdominal exercises, you should maintain tension throughout the entire set, no matter when.

It does not have to be completely straight. When practicing abdominal muscles, do not arch your back but keep your chest less inward so that the tension can be concentrated on the abdomen. The straighter the upper body is stretched, the more force the buttocks participate in, which not only reduces the stress on the abdominal muscles, but also increases the risk of straining the lower back.

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(7) First of all, it is essential to be skilled in dribbling with your right hand. You cannot directly dribble with your right hand. Jumping to the left hand

is unwise (unless you are left-handed:)) After you become proficient with your right hand, you can start practicing with your left hand. Usually I force myself to use my left hand in practice, but in competitions There is still a choice:)

During the practice process, you have to give different exercises to the left and right hands. Usually the training of the left hand is three to four times greater than that of the right hand. There is a good way to practice the hand pole. The method is to shoot the ball against the wall quickly. It is very effective. Give it a try)

Usually during practice, I will do 200 to 300 crotch, 200 or so behind, and then intersperse it. Shooting and other actions, and this is only the right hand, the left hand has to make a huge effort to catch up with the right hand~~~

When you learn to dribble skillfully with both hands, you will find that you have I no longer need to watch the ball and dribble. I made another leap after learning how to use my hands

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（ 8) There are two purposes for maintaining basketball shoes: one is performance maintenance, and the other is appearance maintenance. The maintenance method of performance mainly lies in the correct preservation of shoes, while the maintenance of appearance mainly reflects the scientific cleaning of shoes, and sometimes the two are integrated.

In terms of preservation methods, since there are many types of raw materials for making basketball shoes, for example, the materials used in a pair of basketball shoes are likely to include leather, cloth, nylon, non-lon, non-marking rubber, etc. The resulting production process is more complicated, and there are more places for glue to stick together. It is these materials that guarantee the performance of a pair of shoes. Maintaining performance depends on proper handling of a pair of shoes so that the materials mentioned above do not age. Therefore, the following points should be paid attention to in the correct method of saving and writing.

First, the shoes should be placed in a relatively dry and ventilated place to avoid direct sunlight, because a humid environment will cause corrosion of the shoe body, and exposure to sunlight will cause deterioration and discoloration of part of the shoe material. . However, the place where the shoes are placed should not be too dry, as this may cause cracks in the leather. Because a humid environment will cause corrosion of the shoe body, and exposure to sunlight will cause some of the material of the shoe to deteriorate and change color. Second, when storing shoes, soft paper balls should be stuffed inside the shoes. The main purpose of this is that the paper balls can absorb the residual moisture inside the shoes and keep them dry, and it is also helpful to maintain the shape of the shoes. As for "breaking down" after use. Third, it is particularly important to mention that for collection-type preservation, it is best to buy some shrink film and completely wrap a pair of shoes like in a shoe store, so as to maximize the isolation of the shoes from the air and prevent them from being exposed for a long time. The air inside continuously oxidizes the shoes. For example, Nike's visible air cushions such as Max Air or the outsoles of Jordan 11 and 16 will slowly turn yellow in a few years. It is a better choice to use shrink film to maintain the original color.

In terms of cleaning. There should be different methods for different materials. You can spray a little collar detergent on the outer soles and sides of the shoes that are not made of dragon material. After more than ten seconds, gently scrub with a soft-bristled toothbrush. However, the scrubbing time should not be too long. After brushing, you should use warm or cold water in time. Wash away the foam and minimize the time it takes for chemicals to corrode your shoes. After cleaning, you should immediately wipe off the remaining water with a dry rag. If the air cushion is visible in the cleaned shoes, wipe off the water around the air cushion first after the above process is completed to avoid glue that decomposes after being exposed to water for a long time. Chemical changes occur that cause the glue to open. If possible, use a toothpick to remove the small stones caught in the sole texture during walking, because foreign objects caught for a long time will deform the sole texture, which will affect the braking performance of the shoe to a certain extent. The cleaning method of the shoe upper depends on the main material of the shoe upper. The basic cleaning method is to use a rag with a little water, and then gently wipe it on the upper, and pay attention to whether the stolen goods on the upper are "flaws". If the upper is cracked, skip it. If you continue to rub the injured area, the wound will become dirtier and the crack will become larger. If the upper is similar to Nike's foamposite, the PU material used by Adidas in the Kobe series, or patent leather, just wipe it with a damp cloth. It is a material that is easier to clean. Note that some parts are made of another kind of artificial leather similar to suede, such as the dark inner part of the and1 taichi mid and the black upper of the air Jordan 7. When cleaning, be sure to pay attention to the wetness of the rag. Generally When it comes to cleaning this kind of shoe upper, using a cloth that is too wet will make the stains worse. However, the above methods will not work for cloth-covered shoes, such as part of the upper of the Nike Air Garnett III. It can be said that there is basically no way to clean this kind of upper.

In addition, if possible, the shoelaces should be removed from the shoes for a period of time and cleaned intensively, which will have a better finishing touch on the appearance of the shoes after cleaning.

Finally, when it comes to wearing shoes, try to avoid using them in abnormal environments, that is, reduce the number of times they are used on asphalt roads with high temperatures in rainy days, snowy days, and sun exposure. When normal wear and tear is unavoidable, the frequency of shoe replacement should be increased to allow the shoes to have a rest period after being used, and try to return to a relatively "healthy" state before the next use. Once the shoes are dirty, they should be cleaned as soon as possible to avoid deterioration of the upper caused by stains staying on the shoes for a long time. Moreover, if the shoes are not cleaned for a long time, it will increase the difficulty of cleaning.

In short, maintaining basketball shoes is a process that requires careful attention.