What basic physical training is needed to play basketball?

Learn to practice the basic training methods of playing basketball.

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. Bounce force training, good bounce power, high bounce strength, easy to dunk.

2. Endurance training, the best way to endurance training is middle and long-distance running, the starting length of the primary is 2000 meters, and the length of long-distance running can be gradually increased with the improvement of physical fitness.

3. Muscle training, muscle training can be trained by push-ups, do as much as you can.

4. Upper limb strength exercises, shooting is a very important action in basketball, and it is necessary to have a better feel before it needs to have sufficient explosive power, and the exercise of upper limb explosive power can be exercised by lifting dumbbells.

5. Teamwork, basketball requires the cooperation and tacit understanding of the whole team, strengthening the time spent by team members and the collective activities of the team, and cultivating team tacit understanding.

When <> training, you must improve your weaknesses, and at the same time train more and increase the intensity. It is also necessary to find a professional basketball coach to guide the corresponding movements and some methods. Upper limb and waist and abdominal strength training includes:

Dribble or elastic band 10 times, upper body and torso intensive training, effectively improve explosive power. 15 pull-ups and 15 push-ups, each completed in 30 seconds, to improve the tension and thrust of the upper limbs. Holding a 5 kg barbell, drawing a figure-8 around your wrist, or controlling the dribble can improve wrist control and explosiveness.

Do sit-ups, one minute in one minute, and practice three sets to improve waist and abdominal strength. Core strength can create more explosive power and reduce energy leakage, so in physical training, use yoga mats and yoga balls as pure pants for the spine and hips as pillar strength.

Purpose: lower back muscles. How important are the lower back muscles?

For example, it determines the lower spine that supports our body. There aren't many muscle groups there, so it's important to train the lower back and protect our spine. Only then will you be able to recklessly complete the drills of the back-up jumper like Kobe; Three groups of 30 each.

Relax, fully on the floor, arms straight forward, legs stretched back. How to do it: Inhale and tighten your abdomen while lifting your arms and legs off the ground at the same time to stretch your abdominal muscles.

Contract the vertical muscles, pause for a moment, then exhale slowly and relax. When you get back to your original position, you can increase the intensity of your training by lifting weights and sandbags on your feet. This movement is not done by explosive force, but slowly allows the abdominal muscles to lift the arms and legs.

In addition, it is important to note that the head should not be tilted back forcefully, but should be lifted together with the upper body at the same time.

In the game of basketball, due to the tactics and tactical limitations of the opponent, the route of the basketball game will be uncertain, and the defensive and offensive strategies will change, which will cause the physical exertion of the players on the court. In modern basketball, the use of skills and tactics is crucial, and it is difficult to win without good physical fitness. Good physical fitness is an important condition to ensure the victory of basketball games.

So, in sports, athletes can't afford to give up halfway. They must have a long-term plan, stick to it, have a scientific plan, and strictly implement it, so that they can improve their physical fitness.