How to improve the air stagnation, how to stay in the air

Suggestion: Do you know how to practice making baskets? Just practice under the blue board, and then leave a little farther away to practice, a little bit to stretch the distance, and then you will find that it is much easier to stay in the air.

Physical coordination:

Improving your footwork is mostly practice

However, the prerequisite for improving your foot speed is to be able to dribble

It is recommended that you learn to dribble first

You can contact by playing 3-on-3 1 must be persistent

Hehe, you practice your speed and dribbling well

The coordination of the body is naturally up

Multi-dribble breakouts can be maximum.

Improves body coordination 'Beware of injury

I used to be a basketball rookie by practicing 'I'm not bad at playing now'

You can do sit-ups, which is to lie down and get up with your head in your hands.

Work your abdominal muscles. Practice your wrist strength.

It's good to train your abdominal muscles to stay in the air.

Practicing waist strength also helps to play ball.

Do regular bouncing exercises to train your leg muscles and increase your time in the air.

Weight-bearing exercises Practice the functions of various parts of the body. Increases body coordination.

1 .When jumping, the first thing is the waist force, when the legs are still in a bent state, people with strong waist and abdomen can make the torso produce a large upward acceleration.

2 .The waist force is not yet completed, followed by the legs to start the force, and people with large thigh strength can make the part above the knee produce greater acceleration.

3 .The waist is fully stretched, the legs continue to exert force, and the upward speed of the human body reaches the limit.

4 .When the knee is fully extended and the ankle begins to stretch, people with strong calves can continue to provide upward support until their feet are off the ground.

Staying in the air is a technical action of basketball players. It refers to the athlete jumping off the ground and flying smoothly in the air, as if stagnant in the air. The purpose of staying in the air is twofold, one is to avoid the defender's block; The second is to provide a relatively stable fulcrum for shooting.

Athletes'"Idle time"Depending on the height of the jump, the higher the jump, the longer the stay time in the air, and there is no phenomenon that violates the laws of physics. The jump height mainly depends on"Leg strength"、"Waist and abdominal strength"with"Running speed"。At the beginning of vertical bounce, the human body forms three bends:

Lumbar flexion, knee flexion, and ankle flexion.

The run-up bounce is usually higher than the vertical bounce because the person in motion is tilted backwards at the moment of jumping. The direction of the velocity changes from horizontal to oblique, so that the velocity component is generated in the vertical direction, and the initial velocity in the vertical direction is obtained. At the same time, the way people take off and jump has also changed, from jumping with two feet to jumping with one foot; Moreover, at the beginning of the force, the height of the center of gravity of the human body should be higher than that of vertical bounce. So some people jump higher on both feet than on the run-up, but most people jump higher than the run-up.

Staying in the air is mainly based on your bounce and waist and abdominal strength. Step-back jumpers and dry shots are the techniques.

There are 2 things that must be done, one is to touch the rebound under the basket, touch it on the spot, and don't stop until you are tired of touching it and can't jump, (persistence is victory), it doesn't matter if you can't touch the rebound, you can touch it if you stick to it, (this is the degree of your practice); The second is to start running and jumping from the free throw line to touch the rebound, on the condition that the back hand touches the free throw line and accelerates to the basket to touch the rebound. Do you know how to practice making baskets? Just practice under the blue board, and then leave a little farther away after a stage to practice, a little bit to stretch the distance, and then you will find that the air is much easier Oh The air mainly relies on the strength and coordination of the waist and abdominal muscles, so if you want to increase the time in the air, you must exercise the waist and abdominal muscles,!

Here's a suggestion for you: Jump on your toes, jump quickly with your calf strength as soon as your toes hit the ground, lock your legs and body together, and stay in the air as long as possible! 10 sets of back and forth on the basketball court every day will help you stay in the air!

I'm good at my own stagnation and talk about my feelings:

1: The bounce must be good, and the proportion of the body makes people feel very light, light and fluttering 2: The waist and abdomen strength should be very good, that is, the amplitude of the body bending and dodging when jumping up 3:

The calf explosiveness should be good, that is, the feeling of being very fast.4: Of course, your shooting hand and body coordination should be very good.

In many cases, it is still a matter of talent to stay in the air, and strength training in waist clothing and bouncing can be appropriately strengthened.

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

For each movement item, if you want to do 3 sets of one movement, the rest between groups should not exceed 2 minutes, if you have 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, put your hands in front, 2. Jump up at least 20 to 25cm from the ground. (If you find it easy, you can jump to 25 to 30cm).

When in the air, keep your hands behind your back.

When you land, finish it once.

Next, just repeat the steps above!!

The second item: raise the toes (calf raises).

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

2 Raise your toes to the highest point.

3 Slowly lower it again and finish it once Finish with both feet, complete a set, and the third item: steps.

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

2.Jump away as best you can, change your feet in the air, put on the chair, 3Repeat 2 and return the original jump foot to the chair to complete the other jump.

Fourth: vertical jump.

1.Keep your feet shoulder-width apart"Lock"Your knees.

2.Jump with only your calves, bend only your pavement, and try not to bend your knees.

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

This one is difficult, you can use your hands to help you jump.

The premise of staying in the air must be bouncing. Only when you have the height of the sky can you talk about staying in the air.

Waist and abdominal strength is key. Do more sit-ups. Once the abdominal muscles are trained, it is easy to control when you make movements in the air.

I do basketball, mainly bounce and waist abs.

Bounce is to jump more, master the rhythm, appropriate strength, after the strength should also jump more, jump as high as you can, do your best, and then relax, relaxation is very important, don't train the muscles to death, to make the muscles elastic, mainly for fatigue muscle massage, and beating.

Abs are relatively easy, sit-ups, start with a group of 30 and do 5 to 6 sets, then slowly increase