A training program to improve the basketball level of the team in all positions

Go to the Internet to search for the video of Zhang Weiping teaching you to play basketball, which is of great help to the improvement of personal basic skills, which teaches training methods, as well as the necessary techniques for each position, which is worth seeing.

I'm not going to talk about it.

Speed trainingIf you want to practice speed, you must strengthen your speed on the basis of endurance training, and at the same time, it is closely combined with strength and explosive power training. There must be strength in the legs, so that there will be explosiveness, there will be speed. Therefore, the first step in practicing speed is to practice strength and endurance, and to practice local strength, which will be introduced in "Strength Training".

Speed training is often done by using a treadmill to adjust the speed, and sprinting exercises are performed outdoors. In addition, exercises specifically for explosiveness can be done with spinning bike speed riding, leaning over fast riding, and variable speed running using a treadmill. Outdoor switchback running is also a great way to train explosively.

Strength and endurance are several other qualities that have already been mentioned. foundation, so strength training is particularly important. When we look at NBA stars, we can see that they have the most developed shoulders, chest, back, and legs.

Therefore, strength training is a comprehensive and comprehensive exercise, and in the case of basketball, the following parts of the exercise are more important: shoulder, arm, back, chest, and legs. It is necessary to concentrate on local strength training for these points, and if you do these strength trainings well, it will be easy to stand out on the basketball court.

Core areaTraining is also the waist and abdomen, and strength can be divided into exercises for the upper abdomen, lower abdomen, flanks, and lower back. Waist and abdomen training does not require the use of too much weight, generally freehand exercises are sufficient, but more repetitions are required, in addition, Pilates classes are one of the best training sessions to strengthen the waist and abdomen, if you can, you can add it to your training plan.

Basketball Team Training Schedule:

1. Prepare for activities: 1. Jog until your body sweats slightly; 2. Exercise between marches; Version 3, elongate ligaments, muscles such as all kinds of leg presses, kicks; 4. Move each joint.

2. Running Blue: Each person who finishes the basket passes the ball to the next person who lays up. (left, center, right change layup route) two-person layup (only passing, not dribbling); Threesomes layup; Dribble straight to the basket.

3. Shooting practice: Select the shooting point according to the position of each player on the court. Shoot on the spot; Jumper; Catch-and-catch jumpers on the run; jump to catch the ball and shoot; dribbling pull-up jump shot; Shooting contests.

4. Dribbling practice: 8-figure dribbling in the whole court; disguised dribbling between marches; dribbling starts and stops suddenly; After turning and dribbling; dribbling in the back, etc.; 1-over-1 breakthrough exercises.

5. Passing and receiving exercises: it can be in situ or mobile face-to-face chest passing, ground passing, and shoulder passing; Threesomes, two-person passes, and one defends; Long pass practice; Wait.

6. Penalty blue practice: Shooting at the free throw line should be standardized, and failure will be punished.

7. Breakthrough exercises: (1 over 1).;1 over 2; Pick-and-roll.

8. Technical and tactical exercises: man-to-man; Defense; (Offensive or defensive)...

9. Physical exercises: such as running back and forth, half-squat jumping, frog jumping, jumping up and touching height;Wait a minute.

10. Tidy up, relax your muscles, and end it according to your actual needs.

Every day push-ups, sit-ups, squats, air cycling (exercise aspect) practice left hand eating, brushing teeth and other simple things (playing basketball practice left hand) the most important aspect of basketball:

Dribble: 1 Don't look at the ball, 50 or 100 each for the left and right hands, depending on the ability. 2. Dribble 50 or 100 in front of the body with one hand. 3. Dribble, front and back with one hand, 50 or 100 each. 4 Dribble with both hands in front of you, the lower the better, the faster the better.

Shooting: 1. Throw the ball in front of you, accelerate with your body, rush up to grab the ball, and shoot towards the basket (practice explosiveness, mainly practice shooting) 2. Shoot at a fixed point to see how many shots you can make. 3. Sudden shots on the dribble.

Breakthrough: Mainly practice changing direction, crotch, back dribbling and other shaking breakthroughs, if it is difficult to carry the crotch on the back, practice dribbling first.

Finding their place in confrontation training, the only thing that Asians can be an advantage is physical fitness, because the muscles are not so big, the natural body shape is well-proportioned, and endurance can be trained to become an advantage, and they are exhausted by flying all over the field.

Just play with the experts every day.

The important thing is to stick to it, and the word about the program is to repeat the basic training.

First: physical fitness and physical fitness exercise, I believe you know how to practice physical skills.

Second: dribbling, grasping the sense of the ball. To balance your left and right hands, you need to use both hands as much as possible in your life.

Third: shooting posture, and shooting at a fixed point every day.

Fourth: Layups, layups from various angles every day, about 50 at one angle.

Fifth. Defensive coordination, this training you should have on the Internet.

I'll give you a concrete plan

2 You can practice middle-distance running In this way, you can practice your lung capacity and endurance, and only good physical fitness can have a more stable shot.

3 Squats or frog jumps, which will increase your leg strength and also increase your explosiveness.

4 In terms of technique, you have to learn to play with your back to play 2 against 2 first, so that you can practice your specific skills, first rely on him and then add a dangling, and then turn around and dribble or come to a backward jump shot Be sure to rely on him, 5 Playing awareness on the court, it is strictly forbidden to dribble too much in front of the ball, you must pass the air in time, you can have a look or shout a few times with your teammates, so that you can also give the other party some deterrence, and finally wish you some improvement in your skills!