Basketball physical training, basketball special physical training, how to carry out?

Don't do physical training at the age of 15.

You can still be tall.

The higher you play basketball, the more advantageous you have.

So I don't recommend you do physical training.

Let's hit the ball every day.

The taller you grow, the more joy you'll feel playing basketball (because the stronger you are), of course. You still have to practice the basic skills of basketball.

Just don't build muscles.

Check out Kobe Bryant or other players' training plans on Nike's official website, and you'll be good to go!

I am from the school team, our school team often "pull physical strength", that is, jogging, generally run 30 laps, a lap of 400, I actually have very poor physical strength, we are all jogging, a lap we stipulate that the first 20 laps are 1 point 40, the last ten laps are 2 points, so it will not be very tired, practicing physical strength is to endure hardship, there will be no too good way, I am now 17 years old. Height 188, I have very poor strength, but I still have to play big forward, so I must be flexible, the coach will let me do frog jumps, usually 8 sets at a time, one group is 28 meters, this is very painful, you have to be prepared.

Frog Jump·· Round-trip run·· High leg raise·· Press the barbell. The exact number of times depends on your physical condition. Don't do too much... Beware of muscle strains.

I don't know of any other place. Anyway, the training of the Chinese junior team started (I trained there). Dribble and run 5 laps.

Then there's ball sense training. The figure of 8 is circumferential. Hurdle leg press.

Stand on the waist. The ball goes around the waist. Dribble the ball behind the spot on the spot.

Left and right hand dribble (can't look at the ball).Crotch. Pull the waist.

Anyway, our coach said it. Mainly practice across and waist. This is the most flexible part of a basketball player.

Do squats and it makes you tough.

It is recommended that you do high-intensity until you are 18 or college, unless you are studying physical education.

Basketball is a competitive sport that requires players to be adaptable, with fast passing, dribbling, and accurate shooting skills. Physical fitness is not the most critical winning factor in basketball, but good physical fitness can keep athletes going through high-intensity training and competitions. How do I need to carry out basketball specific physical training?

1. Training of upper limbs and waist and abdomen.

Upper limb and waist and abdominal strength training includes:

With the help of dribbling or elastic bands, do basketball hitting movements 10 times, and perform plyometric training of the upper limbs and torso to effectively improve explosive power.

15 pull-ups and 15 push-ups in 30 seconds each, improving the pull and thrust of the upper limbs.

Hold a 5kg barbell in your hand, draw a figure 8 around your wrist, or perform a controlled dribbling action to effectively improve wrist control and burst.

Do rotating sit-ups, 1 set of 1 minute, divided into 3 sets of exercises, to improve waist and abdominal strength.

Core strength can create greater explosive power and reduce energy leakage, so in physical training, use yoga mats and yoga balls to make pillar strength in the spine and hips.

2. Lower limb strength training.

Lower limb strength training includes:

In physical training, with the help of obstacle racks, jump boxes, etc., do left and right jumps, single leg jumps, and carry out lower limb enhancement exercises to improve the explosiveness and control of the lower limbs;

Do Hua cross-legged bends and squats, 15 times in 1 set, divided into 3 sets of exercises, increase the lower skin pull and thrust;

Wear the elastic ring on the upper part of the outer knee joint of the athlete, or one on the upper part of the outer knee and one on the ankle, do squatting, external rotation, lateral walking, and longitudinal walking, 15 seconds for 1 group, divided into 3 groups of exercises, strengthen the active force of the gluteal muscles, and reduce the knee joint injury caused by weak gluteal muscle strength.

3. Special speed quality training.

Speed qualities include reaction speed, movement speed and movement speed, and the speed at which players can use the basketball court to start short distances, brake and change direction. According to the speed quality of different athletes, coaches need to adopt different training methods.

When training, you must improve your weaknesses, and you should also train more to increase the intensity, and you also need to find a professional basketball coach to guide the corresponding movements, beliefs, and some methods.

It is necessary to carry Xiaohuai for several kilometers every day, and secondly, you should also pay attention to your diet and your speed, so that you can improve better, and you can have more help in basketball.

Exercise your bouncing ability, exercise your physical fitness, increase your running ability, master shooting skills, and develop your reflexes.

1. Strength training.

In physical training, strength is the most basic, only with excellent strength, players can face high-intensity physical confrontation on the field, to ensure that their technical movements are not deformed, and can also greatly improve their ability to resist injuries, players to improve their strength can focus on three aspects, one is the player's maximum strength training, I believe that familiar NBA fans will know that the bench press is the most able to show the greatest strength of the player's project, in daily training, you can also through the bench press, Squats and clean and jerks and other training methods to gradually improve their maximum strength, its Li Zaoer is the training of explosive strength, the explosive power of players on the basketball court can be reflected in all aspects, in addition to the most intuitive starting speed, there is also the player's shooting speed and reaction speed on the court, all of which are closely related to this body function, if you want to improve the explosive power of the body, you can use 50% of your maximum strength to complete the weight-bearing high leg lift or fast push and pull to enhance the explosive power, The third is to improve one's endurance training, the most common way is to maintain a relatively high intensity in daily stretching or weight training, until you can no longer hold on.

2. Speed training.

On the basketball court, fast players will have a very obvious advantage on both offensive and defensive ends, if you want to improve your speed, in addition to the need to have excellent explosiveness, you can also improve through daily training, the more common training method is to run with weights, and change direction with the ball, the latter we often see in the NBA All-Star Game skills competition, when players run around the pile with the ball, the ability to stop and get up quickly largely determines the speed of the player.

3. Assist in training.

In the basketball game, whether the player is advancing with the ball or finishing the offense, it is inevitable that the defensive player will be affected, in order to improve the stability of their own confrontation, it is particularly important to help training, the more common is when the player holds the ball to advance, hang a bungee rope around the waist to increase the resistance of his start and run, and when making a basket or shooting, by adding resistance to the arm to improve the player's ability to complete technical actions under high-intensity confrontation, if conditions allow, Running in a pool is also a great form of resistance training, and the biggest benefit of this type of training is that it reduces the wear and tear of the knee joint.

Basketball physical training includes switchback running, variable speed running, dribbling running and other events, please refer to the following introduction.

The basketball physical training content includes: switchback run, longitudinal 6 runs, sideline 17 runs, variable speed run, X-shaped run, intermittent run, full-court fast dribble run, full-court Z-shaped fast dribble run, chest pass full-court speed run, full-court ground-hitting fast run, and sideline sprint to hit the board to score training, a total of 11 exercises!

One of the more difficult items is the sideline 17 runs, which is the most important item of the CBA and NBL physical fitness assessment, the requirements of this project are to run back and forth between the two sidelines, and the time of the match is 1 minute and 6 seconds, and many players can not complete this project! Except for this project, which has a time requirement, there is no time requirement for the other projects.

There are four different forms of speed: jogging, stride, overspeeding, and deceleration. Start at one end line and jog to the free throw line; Then accelerate, running to the halfway line at three-quarters speed; Accelerate again to the opponent's free throw line; Finally, slow down and run to the line banquet at the other end.

Then return immediately and repeat this speed pattern for a total of 4-6 runs.

Interval running is also a very difficult workout, consisting of four sections with a fixed interval between runs. Double the width of the stadium. Start on one side and run 15 times between sides, then rest for 1 minute.

Finally, run between the two sides 6 times.