Basketball crash method, basketball speed training method

There is no quick fix, if you don't have any foundation at all, then you should practice more shooting, dribbling, passing, shooting as little as possible, try to give the opportunity to those teammates who can play, if you really have a chance, then it depends on your luck.

Agree with Zhaofakuen's statement, since it is impossible to achieve a quick success, then be a blue-collar worker, put your energy into letting go, exercising, improving speed, bouncing, and so on, freeze the opponent's scorer, and strengthen the empty shot on the premise of practicing the basics.

Hard practice is the best effect.

NBA Thematic Network.

Using the Sakuragi Hanamichi method, at the same point, shoot the ball a thousand times.

.It is estimated that the only way to find Coach Anthy is to cut it.

Basketball is not played in a straight line. Speed training must reflect this; Training methods should also incorporate relevant countermeasures. L-type training, 5-10-5 agility running, and speed echelon training are all important to improve lateral speed and agility.

Here's a three-week basketball speed and agility preseason training program. This will improve your performance and prepare you for the technique.

Do this set of basketball speed workouts before practice or strength training. Do not skip the warm-up.

Warm-up training (done before each formal workout).

Jog to half-court and go backwards back to 3x

Jump to half court and jump back to 3x

Step back to jump to the half, jog back - 3x

The world's best stretch 4x on each side.

Knee hug 6x on each side.

Leg hug 6x on each side.

Inchworm exercise 8x

Quadriceps stretch 6x on each side.

Side lunges 6x on each side.

Plank for 30 seconds.

Single gluteal bridge 10x on each side.

Active straight leg raise 10x on each side.

Week 1

Athlete basic posture 3-30 seconds.

Rope lunge splitting (with basketball) 3 12 on each side.

Ankle flexibility 3-8 on each side.

Speed training ladder loops.

1 foot 2x in one box

2 feet 2x in one box

Transverse 2 feet 2x in one box

Half-time sprint 5x

Runout - Baseline to sideline and back - 6x

Week 2

Vertical jump 3 5

Stand inside the rope lunge splitting (with basketball) 3 8 on each side.

Ankle flexibility.

Speed training ladder loops.

2 feet 2x in one box

Transverse 2 feet 2x in one box

ICKY Bounce 2X

5-10-5 Workout 4x

Sprint to a lateral runout of 5x

Week 3

Double Contact Jump 5 3

Rotate the reverse lunge (with basketball) 5 5 on each side.

Ankle flexibility.

Speed training ladder loops.

Transverse 2 feet 2x in one box

ICKY Bounce 2X

Leapfrog with sticking to 2x

Mirror exercises. Follow your companions and stay within the prescribed distance - 5 5 seconds to attack and defend.

Rewind to the sprint, employing visual cues. Each athlete starts by standing in a corner of the court, backwards and jumping in the direction of the designated point. Following the prompts, the athlete spreads out and sprints back to the starting point - 5x

It is recommended that you do these exercises two to three times a week in conjunction with your regular strength training routine. This will increase your knee lift transfer speed, increasing your speed and agility in the fastest time possible.

Look at the defender's center of gravity, break through from his weak side, and be decisive, so that the speed is not too fast and the defender can't keep up. Before the breakthrough, you can add some shaking people, and the range of action on the left and right is relatively large, so that it is easy to observe the center of gravity of the defender, in short, you must be good at finding a breakthrough.

Tie a sandbag to your legs, stick to the prescribed distance every day, and after a certain period of time, dribble while running, and gradually increase your speed.

Dribbling and turning back runs every day, running 10 meters, 30 round-trips, 3 to 5 times a day, and it doesn't take long for you to find that you're sharp

Lower the center of gravity The first step should be big The weak side hand should play a balancing role, you can try it:

Strap sandbags to your feet to practice long-distance running!

You must insist on tying sandbags and running for more than half an hour! Can't take a break in between!

Also, after a 10-minute break after running, continue to practice a 50-meter sprint!

This is a good way to exercise the weight bearing capacity of your legs muscles when exercising your physical strength!

To make yourself sticky to the ball, you have to control the ball well.

Exercise calf muscles The main thing is the explosive power of the moment when you start suddenly, and if you practice more, the sprint ball will be fast when you are ready, and there is also the actual station.

If you want to be fast, you can practice speed, practice dribbling, and shaking people's movements, you have to be familiar with one step, the ball and people can move together, you can be much faster, there are many ways to practice, and the ball can be controlled.

Breakthrough is the most practical to kick the ground in one breath and cut directly under the basket.

How do you practice, it's okay, when you walk, you dribble.

Practice explosive sprints and acceleration runs.