Summer vacation 20 day basketball training program, basketball one week training program

Three days for a cycle.

Day 1. 1. Spherical nature (prepare for exercise first, (1) low sports ball, the ball is less than 10 cm away from the ground. Three times on the left and right hands, 1 minute at a time.

2) Stepping down the figure eight dribble. Wrap the forehand and backhand three times for one minute at a time. 60 times is considered a relatively high level.

3) Redirection sports balls. Change direction left and right more than 5 times within 30 meters. 5 times 30 meters, first ask for action and then ask for maximum speed.

4. Turn around with your left and right hands, practice it for 10 to 20 minutes, and adjust it if you are dizzy in the middle. 2. Three-step layup in the half. Ask for action first, then ask for speed.

A half-time round trip of 16 seconds is good, and 15 seconds is considered a master. Run 3 times in a row in a group and rest for 2 to 5 minutes between sets. There are three groups in total.

3. Passing, it is best to find a partner, you can't find a pass against the wall, practice two-handed passing, practice short pass first, and then practice long pass, short pass is about 3 meters, long pass is about 12 meters. Don't move the pass first, and then move the pass left and right. 4. In the middle of the shot, you understand the action yourself, and practice it at the free throw line first.

Don't jump shots, pay attention to stable and standardized hand shapes, at least 3 or more. Then change the direction. Divide the half into 5 points.

When you are ready, if you practice far and short range in the future, you can practice jump shots again, and then practice fast jump shots within one minute. Three-minute quick jump shots, etc. The speed time is 20 to 30 minutes.

5. If you have the stamina, play the next half.

On the second day, the above ball, three-step layup, passing, mid-range shooting, each practice one group, and finish early. Practice for the full game, or half of the game.

On the third day, ball nature, three-step layup, passing, mid-range shooting, each practice one group, finish early, and then practice strength. If you have the conditions to go to the gym, if you don't, it's quite long, to put it simply, run 5 to 8 times quickly, and the rest between groups should not be too long, and you have to run for the second time in 30 seconds. You can take a longer break after three runs.

2. Push-ups 20*3 groups, legs hanging high if you can. 3. Squat and jump, 20 to 30 meters * 3 groups, if you can, tie your feet to Shadai. 4. Do sit-ups, don't touch the ground with your back, a certain distance from the ground, and quickly sit-ups with your elbows touching your knees.

30 times *3 sets. 5. The ball plays rebounding, don't let the ball land, jump up and play rebounding again, and continue to see your ability.

I've said so much, so let's give some points. I didn't plagiarize, I wrote it all myself, and I wrote it for more than half an hour.

Get up early every morning to run for an hour, and then practice the basic movements of basketball, no matter how good your skills were before, start practicing from the three-step basket again, shoot a hundred balls in the afternoon, to hit, not count, and play games with others in the evening, practice actual combat.

Do two-handed dribbling for the first 10 days. Make your left arm sore. Stop.

At first, it was certain that the left arm quickly became sore. Then practice the template. Jump as much as you can.

164 is estimated to be untouchable. It's okay. Use the board as a target.

That's fine. Break will practice fixed-point shooting. Practice back and forth in the mid-throw range.

Practice to a bit of an accurate position. Break the meeting. Do push-ups when you're done.

Do it until you lie down. After 10 days of practicing left-handed layups. If you find it difficult, you can not practice.

The mid-range shot was changed to three points. You're a defender after all, that's how I practice. I practiced this when I was in my second year of junior high school.

Very effective

Anyway, you just have to work hard.

We say nothing.

It mainly depends on how you practice.

Now you are mainly going to strengthen yourself.

You are only 14 years old, it is recommended that you learn to dribble the ball first, set up a fixed object to pass through the ball, and then accelerate the practice after contacting the skill, If you are not strong enough to practice at the age of 14, you can first practice the physical strength moderately, running baby jump push-ups, to practice the appropriate amount, plus shooting practice jump shots, don't go too far, you can try to dribble and break through the shot, add more shots, pay attention to the feeling when you throw, grasp the arc, and protect yourself Sneakers should be good Pay attention to your diet and don't become too fat but not too thin, practice to persevere, allocate time to practice, So much for it ... What you feel good comes to take into your actual practice.

Dear, hello, this is a basketball one-week training plan: General task: establish a fast, steady, accurate, ruthless style, adhere to physical fitness training and technical and tactical training, focus on technical and tactical training, take strength training as a breakthrough, and gradually improve the shooting rate, cultivate an excellent youth basketball team with tenacious fighting spirit and unity and cooperation, and strive to achieve excellent results in district and city basketball competitions.

2. Training principles: 1. Highlight the practice of thinking, practice style, and emphasize the practice of basic skills in the training work. 2. Tactical training should be gradual and start from actual combat, emphasizing the technical cooperation of team members.

3. Combine "practice" and "battle", strengthen teaching and competition training, and find out the weaknesses. 4. In the process of tactical training of the whole team, it is necessary to attach importance to individual tactical training, treat it differently, and make use of its strengths and avoid its weaknesses. 3. Contents:

1. Physical training. (1) Strength: limb strength and waist strength are the mainstay.

2) Speed and endurance: special quality combined with fast passing and receiving, various running and defensive training on the court. 2. Shooting.

1) Mid-range shooting technique between 5 and 6 meters.

I don't want to copy it at length, just talk about my experience, because after all, it's an amateur, and it's already commendable that you have the heart to practice!!

Bounce: In fact, there are many types of bounce, the common ones are high jump, long jump and the like, but for basketball, you should classify the exercises. There are two kinds of bouncing force in basketball: one is the common bouncing force; There is also the continuous bouncing.

Normal bouncing force can be done by: frog jump weight bearing (do not exceed 30 kg) half squat jump training. 12 per group (do your best, you can't have the idea of retaining your physical strength to do more groups) Make fewer sets at first, and ensure 12 sets a day after 1 month.

12 sets * 12 = 144) There should be plenty of rest time between each group, 5-10 minutes is OK.

Continuous bouncing force, training is more tiring; Just keep jumping. For example, if you do a frog jump around the grassland (at least 250 in a 400m grassland), you can't take a break in the middle, you must not stop, or you can keep touching the basket (rebound) under the rebound until you can't reach it.

Continuous bounce training is fine once or twice every 2 weeks, not too often.

When the weather is hot, after training, you should drink light salt water, carbonated drinks are forbidden to drink, and calcium precipitation will affect the bones.

Dribbling: When it comes to dribbling, it is generally the basic skills such as dribbling, changing direction, turning, etc., but it is not easy to achieve integration, which requires extremely high enthusiasm and patience!!