6 months of scientific training program basketball skills and body .

There are three aspects of basketball to play well.

1. Physical fitness, including physical fitness, physical flexibility, explosiveness, bounce, and necessary physical confrontation. 1. Physical training should have a good attitude and perseverance, long-distance running and variable speed running are good training methods, and if you can stick to it, the tenants in 2 March will reflect the effect. 2. The flexibility of the body can be carried out after long-distance running, and splitting the legs, lowering the waist, and turning the waist to expand the chest can also meet the general requirements.

3. Explosiveness can refer to the information on the Internet, I haven't practiced much, it's hard to say. 4. Bouncing Touching height, continuous touching height, mainly to strengthen the strength of the lower limbs, which is also related to body coordination. 5. In terms of confrontation, I think the old man is good at hitting trees, and he must pay attention to self-protection when confronting others.

2. Basic basketball skills, including passing, pitching, dribbling, and pace. 1. When passing the ball is practiced, look at the ** of the regular movements, and practice in strict accordance with the above requirements to let the body remember to form habits. 2. If you want to practice pitching well, you must have a regular action, because this action is summed up by countless predecessors, and you can better grasp the direction of the ball when you shoot it.

Then there is the multi-pitch according to the action, and the god pitchers are all practiced. 3. Don't be in a hurry to practice with the ball, practice the basic movements solidly and then practice some more advanced movements such as the back of the crotch. Wrap the ball around the crotch and around the waist should also be practiced.

5. In addition to the comparative interior movements, basketball is similar to martial arts, in short, the lower the center of gravity, the more difficult it is to defend your offense, and the lower your center of gravity, the more difficult it is to be broken through.

Third, it should be said that it is experience or basketball awareness.

Experience is not good and it takes time to develop it overnight, but basic basketball awareness can be established from the beginning.

This can also be said to be a matter of opinion between the wise and the wise, and I will share my opinion.

I think the difference between good and bad basic basketball awareness is whether you have a collective consciousness or an individual consciousness, and in layman's terms, whether you want to win or want to have a good time playing on your own. People who want to win will make some more reasonable handling of the ball, and the latter will only care about their own enjoyment, and there will be many or more situations where the handling of the ball is extremely unreasonable, which will affect the mood of their team.

Lori said so much, and I don't know if I can help you. One last word for you.

Basketball is a team sport, it's 5 people, not someone's own" Have fun.

Physical fitness and technique are 2 aspects;

Physical fitness has to be like fitness, a hard indicator; Then, for example, height and weight determine your position on the field in the future;

Pure hand play,

If you practice like this, I won't say anything!

Wake up in the morning, go for a morning run, from 5:30 to 7 o'clock, and if your city has a mountain, you can run up the hill and rush the slopes! 9 a.m. 11 a.m. Take the ball and practice by yourself! Dribble over obstacles and practice!

Shooting practice! If there are many people, you can play 3v3 training matches! Mainly practice one-on-one pressing!

See clearly, it's not half time, it's a full-court 3v3 one-on-one man-to-man marking! 3 p.m. 5:30 p.m. You can come to the book in stages to practice physical fitness, strength stage banquet training, and technical and tactical skills! Find someone to play 3v3 bullfighting after 5:30!

The morning training is good for shooting technical skills while the afternoon is good for tactical running and strength training! Physical fitness is divided into: strength quality and physical fitness!

Strength quality is to make your muscles full of strength to show lumps of flesh! And not fatty! Physical fitness is good physical strength, it doesn't matter if you can run for dozens of minutes in a row in the race, and your legs don't cramp!

Strength training: I recommend you do more push-ups! Pull-up!

Sit-up! Carry a barbell squat! and bench press!

It's easy, just run more, and the best way to do this is to run with a sandbag tied! Elder Ran Hong Run (can run for more than 20 minutes is basic, 30 minutes is moderate, can run for 1 hour in a row, your physical strength is already beyond ordinary people) and swimming!

1. Prepare for activities of more than 1000 meters.

2. Full court: single running blue, two people passing and running basket are not allowed to dribble.

3. Half-court left and right side to receive the ball and make a layup (fixed one person to receive the pass and return the ball under the basket) 4. Free throw training.

5. Full-court training match, focusing on practice: blocking and dismantling, vacant blocking and dismantling, splitting, sudden breaking, fast attack, it is recommended to practice 3-2 joint defense and 2-3 joint defense.

6. Learn to shout and play games, and learn to share information on the field.

7. Be patient in offense and aggressive in defense.

The above training focuses only on physical strength and proficiency with the ball, and the most important thing in the game is to play fast break, which is simple and morale-boosting, so find the frontcourt players as soon as the backcourt rebounds are taken off to ensure that a player has a fast attack heart at any time.

In the morning, I practiced basic coordination, as well as free throws, jump shots, etc., played training games with other teams in the afternoon, and practiced physical fitness, running, push-ups, etc. in the evening. Stick to it for ten days, then rest for the last few days to prepare for the competition.

300 shots, 200 layups, practice passing.