How to practice your footsteps in basketball? Basketball footwork content

First of all, you must understand your own characteristics, what position you are playing, the footsteps and body are very important for the center, the footsteps are mostly turned and back, the front cross step and the backward step jump shot, the key is to be reliable, and the action rate should be fast. If you are a guard, speed comes first, and your feet are mostly frontal breakthroughs, sharp stops and turns, and then breakthrough layups or break-throughs. To practice these, you must first practice the basics, the strength of the feet must be sufficient, and there must be basic routines, as if you have defensive positions in all directions, you must have a way to defend each position, and after you are familiar with it, you can use it on the spot.

You look at Kobe's video screen more, try not to stop the ball when you are back, continue to probe and use your back to sense the opponent, so as to turn around and jump shots, or go to the blue.

Look at more NBA games, back-to-back singles and things like that, especially Kobe Bryant's turn and lean.

First of all, standardize the movement skills! First take a look at the basketball teaching video by yourself, and then follow the inside step by step to solidify your basketball foundation!

Second, watch regular basketball games, NBA, CBA, etc., and see how people play together! Exercise your basketball coordination awareness.

Third, learn some basic basketball rules. For example, the referee's penalty standard to prevent himself from making low-level mistakes.

Fourth, practice diligently. Play more basketball and grope through basketball! Practice can make progress! Then summarize more and improve more!

Basketball footwork practice is mainly aimed at running, stepping, stride stop, jump stop, sliding step, attack step, and retreat practice.

1.Run in a straight line according to the prescribed position in the field.

2.Full-court or half-court one-on-one freehand practice using speed to get rid of.

3.Full-court or half-court one-on-one dribbling exercises utilize speed to get rid of.

4.Jogging or running at a medium speed to make strides, jumps and stops.

5.Jump up and stop in the dribble to break through the opponent.

6.Jump step stop catch ball breakthrough.

7.Half-court one-on-one offense and defense, with stride, stop, catch, jumper or pass.

8.In the half, one-on-one offense and defense, the interior players jump with their backs to the basket and stop and turn to attack.

9.Stand in a basic defensive position on the spot, and do side-sliding, forward, and backward sliding steps based on gestures or other signals.

10.Combined with other footwork movements, one-on-one hand-to-hand attack and defense exercises.

11.Do one-on-one offensive and defensive exercises with the ball in the same exercise 2.

12.Players stand in a defensive position, look at gestures or listen to the whistle to make attack steps.

Basketball footwork is mainly to carry out some projects to strengthen speed training, such as aerobic running plus some short-distance sprints, only the footwork is fast, footwork can be practiced well, before practicing footwork, we must know how to skillfully use the three-threat posture, and then according to the position of the left and right feet to break through the connection, pay attention to the three-threat posture when the right foot is in front, if you break through from the right side, you must shoot the ball first, and then you can step out of the left foot; Vice versa.

The footwork on the inside is relatively simple, if you are strong enough, you will have an advantage by playing, and the footwork is relatively not so important, and the footwork is based on solidity, not too fancy, like Kid Nash is pure basketball.

<> 1. The basic footwork of basketball offense.

1. Step to stop.

When one foot hits the ground, the sole of the foot supports the body to reduce the momentum of the forward rush, and the knee is slightly bent to reduce the impact force. At the same time, the body leans back to reduce the forward momentum, so that the center of gravity is shifted, slightly backward, and when the other foot lands on the ground, you also need to grasp the ground firmly to balance the body, and the center of gravity is between the two feet.

2. Jump stop (used when jumping after emergency stop).

When both feet hit the ground, bend both knees slightly at the same time to reduce the impact force and lower the center of gravity, and firmly grasp the ground with both feet to balance the body, with the center of gravity between the feet.

3. Turn around (when holding the ball, one foot is the pivot to change the direction).

Hold the ball in both hands, elbows outward and downward to protect the ball, knees slightly bend to lower the center of gravity, before turning, the free foot pushes inward to move the center of gravity to the pivot foot, when turning, the waist rotates to drive the whole body to move with the free foot, but you need to keep the center of gravity stable, do not undulate, after turning, the free foot lands on the ground, and the center of gravity moves back between the two feet.

4. Change direction to run (used to get rid of the defense or defend the offensive player).

If you want to change direction to the right during the run, when the left foot lands on the ground, the toe is slightly to the right and pushes hard, the upper body turns to the right at the same time, and the right foot is quickly stepped to the right, and the center of gravity is shifted to the right.

2. Basketball footwork skills.

1. Lower the center of gravity.

The so-called lowering the center of gravity does not mean that you can bend your waist down, but more importantly, you should bend your knees, rather than focusing on bending your waist. Of course, there are other auxiliary movements, which from a professional point of view generally require a head lift, shoulder side, and elbow lift (remember, elbow raises are mainly used to separate the opponent, not to hit someone).

2. Forward and cross step.

Forward and cross steps are the most basic breakthrough footwork in the footwork. Stepping refers to the first step forward when breaking through (subject to the direction of your breakthrough). The cross-step is the first step to the back.

I'm a basketball professional, so I'll teach you a few common training methods:

Emergency stop. Stride Stop: When using a quick stop during a fast run, take a big step forward, press the ball of your foot against the ground, quickly bend your knees, and lean back slightly, shift your center of gravity, slow down the forward momentum, and then take the second step in succession. When your feet hit the ground, turn your toes slightly inward, push the ground with the inside of your forefoot, bend your knees, turn your body sideways (take the first step with your right foot, turn your body to the right), lean forward slightly, your weight falls between your feet, and your arms are naturally open to help maintain your balance.

Action points: The first step is to bend the knee with the sole of the foot on the ground, and shift the center of gravity on the side of the upper body; The second step is to press the ground and rotate the body, and sit down with the hips to lower the center of gravity.

Jump stop (one step stop) In running, jump with one foot or both feet (not high above the ground), lean back slightly, swing your arms naturally, and land with both feet parallel (slightly wider than shoulder width) at the same time. When landing, land on the balls of your feet (or quickly transition to a full ball landing with your heels first), bend your knees, bend your elbows and bend your arms slightly to keep your body balanced.

Action points: bend your knees and abdomen, jump lightly off the ground with your feet, and turn your body to bend your knees to land.

Step back. A step back is a type of moving footwork that turns the front foot into a back foot. When doing a step back, press the ground with the inside of the forefoot, turn the waist back forcefully, and at the same time push the ground with the back foot, step back with the front foot, and then slide the step to maintain the defensive posture and position.

Attack step. The attack step is a kind of footwork in which the defender moves suddenly, and is a kind of footwork that grabs the ball, plays the ball, or disrupts the opponent's offensive and defensive actions such as receiving, passing, and shooting. When doing the attack step, the back foot should kick the ground hard, and the front foot suddenly and quickly step forward to close the opponent.

When landing, the center of gravity is biased on the front foot, and the front foot is on the same side of the hand to reach forward to make interference and interception defensive movements.

Action points: Push forward with both feet abruptly, and the center of gravity of the landing body should be stable.

Roundabout. Take a forward step (for example, when defending from the right side), take a half-step diagonally forward with your right foot, quickly raise your left foot to bypass the opponent with your right foot, step to the left or jump out, and make corresponding movements with both arms according to the needs of the defense. The action method of the backward step is the same as the forward step, but the backward step is bypassed, and it is mostly used for recovery and adjustment of position for defensive coordination.

Action points: The two feet should be fast, the center of gravity should be shifted quickly and steadily, and the arms should be coordinated.

Correct basketball footwork is one of the most important skills for a successful offensive player with teammates, and it can often distinguish the best from the best. The best players always pay attention to the details and constantly improve their strengths. Small adjustments to the basketball footwork can lead to more scoring opportunities and easy shots.

The only way to do that is to practice hard and give. Kobe Bryant is an excellent representative of this.

Footwork plays an important role not only in offense, but also in defense. If you pay attention to the defensive details on the field, you will have excellent defense and easy steals. To be a good defender doesn't need to be physically gifted, it's all about good footwork and anticipation.

There is no separation between the offensive and defensive footsteps.

7 A movement that can be practiced with footsteps.

Jumping jacks, jumping left and right, unilateral leg raises, ball foot training, football foot training, these movements can help basketball players improve their pace and have better skills.

Switch leg training, physical training, strength training, pressure training, endurance training, habit training.

You can train your sense of rhythm through store forward exercises, pay attention to the speed in the process, and do some lateral movements to exercise our reaction ability, and do some training yoga specifically about the legs to strengthen the legs.