I m a defender, how do I practice dribbling and acceleration?

Dribbling skills. When dribbling, the position of the torso is very important, keeping the torso between the defender and the ball to protect the ball.

When dribbling, the legs should be slightly apart, slightly wider than the shoulders, in a comfortable position, and the center of gravity should be down. Sometimes we talk about the center of gravity, someone is straight legs leaning forward, bending over, the center of gravity is lost, there is no balance, it should be bent knees, the back is slightly straight, as if sitting on a small chair, the head should be raised, observe the situation on the court, and dribble like this. The hand is like this, protect at any time, and someone will come to block the difference.

You have to look at your defender, but in fact you have to look through your defender, look through here, and have an afterglow, so that you can observe the situation on the field at any time, and judge, if there is an opportunity, the ball will be passed, which is what you should pay attention to when dribbling.

Some people dribble too high, even to the shoulder so high, there are two points that are not good, the dribble is high, the distance is long, it is easy to make mistakes, and it is easy to be knocked out, so the dribble should be lower, generally not more than the waist, below the knee joint, so dribble, pay attention to the protection of the hand.

Practice the acceleration method.

Do climbing exercises, every time you climb you have to strive to jump to the highest, and gradually increase the frequency, 200 a group, two groups of practice a day is enough, after practicing this it is best to do tiptoe exercises, which can be a good exercise of leg muscles and explosiveness, with explosive power, acceleration is fast, but also can exercise the ability to jump.

Hello ok...I'm telling you... Take your time.

You must be in the best state of mind.

I usually practice with my crotch because when I dribble under my crotch, my left and right hands can be used very well.

Straddle down the dribble The rhythm of the left and right hands can also be found.

Note: Don't just use your left hand to shoot the ball when practicing, not to mention that the effect is not very good.

It should be used in a combined way.

The right and left hand exchange coordination.

1.Dribble back and forth with your left and right hands, shoot the ball on the spot, and don't spread your legs too far apart.

Generally speaking, use your fingers to dribble the ball, not your fingers, but your fingers, so that you can be familiar with the ball and feel much better than the palm of your hand.

After practice, press down on your body, shift your center of gravity down, and speed up the ball (the process is very slow...) No way, the main thing is to practice).

2.Stepping down to dribble and turning around to dribble the ball Left and right hands step down and dribble back and forth If you are not familiar with it, first shoot the ball with the palm of your hand After you are familiar with it, you can shoot the ball with your fingers or fingers and dribble under your crotch, one of which is not easy to be broken, and the other is more beautiful.

Crotch Dribble Dominate the familiar side of the crotch (left crotch or right crotch).

Press down on your body and speed up the ball!!

Turn around and dribble. Dribble with the right hand, turn around with the left foot as the axis, most of these turns are clockwise, which requires the help of your waist and abdomen strength and your own coordination to complete this turn, and immediately enter the offensive mode after turning, and the crotch breakthrough can create some kills, and you will know if you practice.

3.Dribbling behind the back Find the feeling after practicing the dribble and master the rhythm This depends on your own proficiency.

Take it slowly, step by step.

On a week-by-week basis, I estimate that at least 3 weeks of dribbling will improve.

Probably not detailed is original.

I'm talking about a couple of key points.

Don't play the ball easily, if you play the ball, you have to pass.

Pedal aggressively, turn your shoulder to protect the ball, and quickly push the ground with your second foot.

To control the center of gravity to be stable. Step your right foot out to the right side of the back in the right direction of your toes, and push the inside of your left foot on the front foot aggressively and strongly.

Shift the center of gravity and kick the ground and dribble consistently.

Finally, watch out for feints before breakouts to create better breakout timings.

The center of gravity should be low, and it will be fast when it starts.

Also note that when breaking through.

Let's say you're going to break to the right.

Eyes and shoulders and steps should be moved to the left.

Then suddenly accelerate or change direction! Accelerate to the right!

Very good (is CCTV5's Zhang guidance).

You still have to practice slowly and work hard, and there will definitely be an absolute reward!!

Practical competitions and individual exercises can be learned.

This can also be really good

Although it is the amount of China.

Let's give you a more difficult practice dribbling feel.

Tiger pounce net is not poisonous China's No. 1 basketball ** (seems to be).

Look at it, if you're skilled, you'll be a cow Especially this one from Youku, the boutique I came across!!

Let's take a look, it's all high-quality.

Dribbling requires a long period of practice, such as crotch dribbling, pulling the ball with one hand behind the back, front and back, pulling the ball with one hand left and right, wrapping the ball with the top of the head, wrapping around the waist, wrapping around the legs, picking the ball with the palm of the hand, etc. A lot, these can practice your dribbling touch. The main thing is that when practicing dribbling, don't look at the ball and dribble.

Keep your eyes level ahead. Don't be afraid of boring, practice for a long time, and your dribbling will get better and better. As for acceleration, it is necessary to strengthen all parts of the body, calves, thighs, upper limbs, etc.

Can you dribble and break through without looking at the ball now, of course not at all times, because that's not very realistic.

At least you have to know the situation of your teammates and opponents around you when you dribble, or how can you find gaps if you dribble with your head bored.

The first thing is to practice the ball sense, such as squatting on the spot and slapping the ball quickly, keeping the ball on the knee after it bounces. The landing location can also be controlled at will. Then it's a two-handed cross-handed dribble. Then there is a sharp acceleration after dribbling on the spot. Finally, it's time to dribble at a different speed on the move.

Basically, these exercises are almost done, and there are no big problems with dribbling.

As for acceleration, you need to add some explosive exercises. Barbell squats. You can run back and forth, etc.!

The basic skills don't need to be said Spend time practicing on the basics every day Watch more dribbling** Try to see it yourself After a long time, the hand has a feeling for the ball There is no problem Acceleration is to look at the explosive power Personally, it is recommended to strengthen the strength training on the legs.

If you have one, you can observe him carefully, and you can start practicing the dribbling skills again, preferably for more than half an hour a day. = When you can, find someone who doesn't know how to play to practice your skills, or you can find someone who can play again... If I meet someone who is very good at dribbling, I will use my phone and eyes to see and find out his weaknesses...

Deal with him, don't listen to the nonsense above, they don't know if they haven't tried it themselves...

To insist on dribbling and controlling the ball for a certain amount of time every day, I personally recommend that 1 hour is the minimum.

I usually practice for 2 hours, and I get tired at first, but after a long time, the effect will come out.

Speed is all about explosiveness, so run more.

OK! You have to be well-rounded when you play. Be sure to learn to break through.

It's not okay to only shoot the basketball, and the opponent's targeted defense will make you depressed to death. Unless you have the ability to run non-stop and find positions and accurate jumpers like Ray Allen! Ray Allen also broke through.

Then it's dribbling for you now, and it's not okay to break through and not dribble. Usually dribble more. I won't recommend a lot of tutorials on the Internet, just search for it!

Watching more games will make you grow faster. Don't be an expert in the doorway, pay more attention to the details of the player's play when watching the ball, such as the height of the dribble, the posture of the body when changing directions, the running without the ball, etc.

Hope it helps! Basketball lovers wish you great luck!

Kobe Bryant slaps the ball an average of 10,000 times a day!

Dribble, familiarize yourself with the ball, cross dribble with left and right hands, and dribble with one hand, and don't look at the ball. Bounce. Scoring guards don't need to practice, and they usually skip rope and squat and jump more.

Use several obstacles to form a straight line, with a certain distance between each obstacle, and then carry the ball around the obstacle, and when dribbling the ball, take an S-shape, don't go in a straight line. Just stick to it.

If you keep dribbling and running, dribble whatever you do, and after a month, you can dribble as much as you want.

1.Start with dribbling, practice more often, and master the ball with your left and right hands, because if you can dribble well, the players will give you more balls to organize, and you will have the ball.

2.Secondly, you have to practice the basic layup, play the board under the basket, which is not difficult, but can easily score, is the most basic basic skill, but also the most important, imagine that you have a vacancy under the basket, the player passes the ball to you, but you don't score the board, then it is estimated that you will not be sold half dead, or he will not pass the ball to you next time.

3.The most difficult thing is shooting, first of all, you have to practice the standard shooting posture, and then find a field by yourself, call a friend to help you pick up the ball and pass the ball, and then stand at a point to shoot ten times in a row, and then change to a point, so repeatedly, you can help remember the feeling of shooting at each point, almost a month, and the effect is significant.

Here are some of my suggestions, work harder, fight more people who are better than you, and you will succeed.

Believe in an iron rule: basketball skills in addition to talent, the rest of the rest is soaked out on the basketball court, play more, there will be improvement, after all, not professional players, so our own training is not so scientific, so the progress will not be so obvious, but play more, there will be progress, step by step, I wish you success.

Dribbling is practiced, and speed is more useful than rhythm, explosiveness is better, and shooting is no problem as long as the action is standardized and follows the rhythm.

Dribble pay attention to the balance of the body, the center should not be too far away, when the fast breakthrough to the cat waist, so that it can be better to dribble forward quickly, when passing people, the two legs should be arched, do not straight, charge to exert force, the rest is diligent practice, dribble more to find the feeling, and then a left-handed dribble is crucial, the left hand proficiency is the fundamental guarantee of the pass, unilateral words are broken by the probability of being broken.

Keep your center of gravity low when dribbling, so that you can start with more explosiveness, and a low center of gravity can also pass the ball faster, and a low center of gravity dribble can also reduce the time to prepare for the shot to a minimum. All dribbling exercises should be done with intensity, so that they can be combined with actual combat. When dribbling, be sure to look up and observe the situation on the court and direct the cooperation of the whole team.

Don't dribble too high, preferably not over the knee joint. Because the lower the dribble, the less chance you have to be knocked out by your opponent, and when dribbling, you have to raise your other hand to protect the ball and catch it as soon as possible when changing direction. Dribbling practice is a very important practice for defenders.

The first is a V-shaped dribble practice on the spot. Dribbling should be done around your body to do front and back dribbling, to time, generally dribble for 30 seconds, to see how many times you can dribble in 30 seconds, once a month, to see how much improvement. The front hands (one hand), the back hands (one hand), and the side of the body should be timed to see how fast the dribble is.

The second is the in-situ crotch figure 8 dribbling practice. It is divided into forward and reverse crotch 8 dribbles. Also time the 30-second exercise to see how many dribbles you can dribble to the maximum.

Take a test once a month. See if you grow. The third is to dribble and dribble to the basket.

The player stands in the corner of the center line with the ball, quickly dribbles to the basket, and when approaching the defender, suddenly changes to dribble and makes a three-step layup, and the amplitude is larger. The fourth is the practice of dribbling and changing speed to make a layup. When pressed by the opponent, whether you can pass is not how fast you dribble, but whether you can make the defense unbalanced, and this change of speed can also offset the advantage of the opponent's speed.

When approaching a defender, there is a sudden stop, the body seems to step back, and then suddenly accelerates to the basket, and this stop can overtake the opponent. Fifth, he turned around and shook himself to practice layups. It seems to be going to turn back, but in fact, there is no back turn, and you can use the back turn to get rid of the opponent.

Sixth, turn back and feint to pass forward and dribble to the basket. The point is that you have to make a back turn, let the opponent be cheated, and then use the front turn to turn back for a layup. Seven is to turn around and go to the basket.

The eighth is the continuous dribbling of the crotch and the practice of passing people to the basket. Nine is the practice of continuous dribbling and layup behind him. Ten is forward and backward plus change of direction dribbling practice.

Defenders sometimes dribble forward and sometimes backwards during the game, while also changing directions. Eleven is a frontal change of direction and a layup practice. The twelfth is a comprehensive exercise that strings together the above various dribbling styles.

1. Bounce force is a comprehensive embodiment of whole body strength, running speed, reaction speed, body coordination, flexibility and flexibility. So we can't think that just by increasing the bounce, we can jump all the time. You must insist on stretching the tendons, ligaments, and muscles of all parts of your body every day, expand the range of motion of your joints, and at the same time, do all kinds of complex gymnastics that are conducive to improving body coordination.

Movements should be accurate, graceful, forceful, and relaxing.

2. Strength training is best arranged and coached by a physical training coach. If you train on your own, it is best to do heavy strength training 2 to 4 times a week, and you must pay attention to safety when training to avoid accidental injuries. The so-called heavy strength training is the use of barbells to carry out exercises with large loads.

There are three most typical and commonly used types: weighted squats, bell lifts, and snatches. In conclusion, the higher the score of these exercises, the better your bounce will be.

As for the weight, number of sets, reps, movement specifications, etc., the principle of each exercise is:

1. Heavy strength training should be done at least twice a week, no more than four times, to give the body time to recover excessively, but it should be carried out for a long time without interruption.

2. It is best to arrange the above three practice methods for each class.

3. Pay attention to the technical action specifications of large strength training, and do not mess around.

4. Small strength training refers to the use of various comprehensive training equipment and dumbbells for training. The weight is lighter, and the number of sets and reps is higher. The goal is to improve muscular endurance, thicken muscle fibers, and reduce fat, and small strength training can vary from day to day, but it is best not to do it at the same time as heavy strength training.

Whether it is a large strength or a small strength training, the time of a class should not be too long, and it is appropriate to spend between hours and 2 hours. There is strength and there is density.

3. Speed training is also an important aspect of improving bounce power. Repeated sprint training is still necessary. 30 times, 50 times, maybe 80 times, it depends on your spirit of hardship.

The so-called sprint requires you to rush forward at full speed after preparing for the event, rather than at medium speed. Specific speed training is the same as high-strength training, and you don't have to practice it every day, just three hours a week. Special attention should also be paid to the use of small; Strength training is a way to strengthen the muscles in the back of the thighs.

Fourth, there are many special means of jumping exercises, such as skipping rope, jumping hurdles, touching the hoop, touching the upper edge of the small black frame, and even touching the upper edge of the rebound.