Regarding the question of physical fitness and basketball technical training, urgent!

It's easy, too! You can go for a 2,000-meter race with a variable speed run, take a 5-minute break after the run, and then jump 100 meters for a frog jump! If you can hold out for a week, add 200 meters and 20 meters each day.

Want to practice throwing blue? It's also simple, go to the court at night to practice throwing blue, and it's best not to turn on the lights. All you have to practice is feeling!

The landlord must be a defender who plays.

It is recommended to start with the basics After all, it is only junior high school 3 The hottest place in basketball should be high school.

The foundation of shooting practice is to practice free throws.

The best way to practice explosiveness and bounce is to practice a 50-meter run or a 100-meter run (I have practiced it and it works well).

It is a bit difficult to make a qualitative breakthrough in the short term, and the explosiveness will have different abilities due to each person's physique. You're not a physical student, it's better not to practice barbells)

U.S. Vertical Jump Training Program.

The most famous vertical jump training program in the United States, the training ability is expected to improve the vertical jump ability by more than 20 to 30 centimeters, and the exercise process is very hard, the whole process takes 15 weeks.

For each movement item, if you want to do 3 sets of one movement, the rest between groups should not exceed 2 minutes, if you have completed, you need to do the next item directly, remember not to rest!!

The first item: half-squat jump.

1. At the beginning, half-squat to the position of 1 4, place your hands in front, 2. Jump up at least 20 to 25cm from the ground. (If you find it easy, you can jump to 25 to 30cm). When in the air, keep your hands behind your back.

When you land, finish it once.

Next, just repeat the steps above!!

The second item: raise the toes (calf raises).

1 First, find a step or a book to put on your feet, and then put only your toes on it, and your heels must not touch the ground or pad.

2 Raise your toes to the highest point.

3 Slowly lower it again and finish it once Finish with both feet, complete a set.

The third item: steps.

1.Find a chair and put one foot on it at 90 degrees.

2.Jump away as best you can, change your feet in the air, put yourself on a chair, 3Repeat 2 and return the original jump foot to the chair to complete the other jump.

Fourth: vertical jump.

1.Keep your feet shoulder-width apart"Lock"Your knees.

2.Jump with only your calves and only bend your feet? b, try not to bend your knees.

3.When you reach the ground, take off quickly again and complete it again.

This one is hard, you can use your hands to help you jump.

Fifth item: Jumping on tiptoe.

1.Lift your toes to the highest point, 2Take off quickly on your toes, and do not jump more than or.

Sixth: Squat jump.

This one is only practiced on Wednesdays.

1 Stand with a basketball in front of your chest.

2 Squat down (half squat), look ahead, keep your back straight, lift your toes, and keep your thighs at 90 degrees

3 Jump up to 8 13cm, be sure to keep the position of step 2, 4 land, and finish

5 If you want to jump 15 times, you need to jump 8 13cm from 1 to 14, and you need to jump high with all your strength on the 15th time.

Training program schedule.

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.

1. Strength training.

In physical training, strength is the most basic, only with excellent strength, players can face high-intensity physical confrontation on the field, to ensure that their technical movements are not deformed, and can also greatly improve their ability to resist injuries, players to improve their strength can focus on three aspects, one is the player's maximum strength training, I believe that familiar NBA fans will know that the bench press is the most able to show the greatest strength of the player's project, in daily training, you can also through the bench press, Squats and clean and jerks and other training methods to gradually improve their maximum strength, its Li Zaoer is the training of explosive strength, the explosive power of players on the basketball court can be reflected in all aspects, in addition to the most intuitive starting speed, there is also the player's shooting speed and reaction speed on the court, all of which are closely related to this body function, if you want to improve the explosive power of the body, you can use 50% of your maximum strength to complete the weight-bearing high leg lift or fast push and pull to enhance the explosive power, The third is to improve one's endurance training, the most common way is to maintain a relatively high intensity in daily stretching or weight training, until you can no longer hold on.

2. Speed training.

On the basketball court, fast players will have a very obvious advantage on both offensive and defensive ends, if you want to improve your speed, in addition to the need to have excellent explosiveness, you can also improve through daily training, the more common training method is to run with weights, and change direction with the ball, the latter we often see in the NBA All-Star Game skills competition, when players run around the pile with the ball, the ability to stop and get up quickly largely determines the speed of the player.

3. Assist in training.

In the basketball game, whether the player is advancing with the ball or finishing the offense, it is inevitable that the defensive player will be affected, in order to improve the stability of their own confrontation, it is particularly important to help training, the more common is when the player holds the ball to advance, hang a bungee rope around the waist to increase the resistance of his start and run, and when making a basket or shooting, by adding resistance to the arm to improve the player's ability to complete technical actions under high-intensity confrontation, if conditions allow, Running in a pool is also a great form of resistance training, and the biggest benefit of this type of training is that it reduces the wear and tear of the knee joint.