I am 13 years old, 171CM, 100 pounds, how to practice playing basketball, the basic movements are OK

According to your height and weight, you are not very strong, you can take the technical route, which can highlight your flexibility and speed, several very practical and basic techniques on the outside: changing direction, turning, emergency stop and acceleration, you can start from these skills, and the important point is to practice shooting, because your body is thin and strong, and strong bursts are not very suitable, so you must start from the outside, there are baskets on the outside, and the defenders are afraid of you and dare not go too far away from you, so you have a chance to break through, so that you can drive the inside line from the outside If there is no basket defender to defend you from breaking through, the interior line is shrinking and the defense is being prevented to death If you want to learn how to shake people, you can watch more Rose and Wade Kobe Bryant** is more suitable for you If the above says that you are doing very well, then the general game You should do whatever you want.

Practice dribbling first, find the ball, if you can use both your left and right hands. Attack with the ball, hands should be fast, speed should be fast, and practice sprinting more. Connect explosiveness and train your leg muscles more.

Set up a bamboo pole formation by yourself and close your eyes.

To practice diligently, such as shaking people, dribbling under the crotch, long passing, etc., are all things in the future, first learn to walk and learn to fly.

There are a lot of them on the Internet, and you should be smart because of your size, and if you are so young, you should be very good at imitating them, and you can find more point guards.

You're a little fat, but it doesn't matter, because it's actually a kind of capital. It's not uncommon to play with your body in the NBA, and besides, at your age, you have this body. It should be very good, but I have to practic.

You have weight now, but there are two things you need to address:

1. You have to keep your body flexible. To achieve this requirement, you have to practice more dribbling (dexterity in the hands), footwork (dexterity in the feet), speed (overall coordination)...

1) Dribbling: This is a well-known fact that there are no shortcuts. Don't leave the ball when you have time, increase from one ball to two balls, if you can be more comfortable. That's the icing on the cake, it's a matter of course, it's a hurdle.

2) Footsteps: First, we must experience it in actual combat. Second, you can ask for advice from insiders. Agile feet. If you're in the position of the defender, the small front, you have a lot more ways to play, and that's to defend you. It's getting harder.

3) Speed: Practice practice practice. The speed of the first step is important. You can do a heel stand and squat with dumbbells in both hands, which is very helpful for increasing the bounce and the first step step.

2 You want to try to increase your muscle density. This is just by going to the gym to practice the equipment. Mainly to train abdominal muscles, back muscles and waist.

Supplemented by arm training, for example, powerful pulling equipment, which I used to do, and it worked very well, and it was useless to have a weak weight, and you can see it by comparing big z and Perkins.

The practice of basic skills is actually the one that you see on the Internet, and the main thing is diligence. I believe that with your physical fitness, no problem. Keep it up.

Hope it helps.

No** There is a body in our school that is the same size as you. It's a control position, and it's a good game. Hopefully, you can dribble and find your rhythm on weekdays, so that you can break through easily.

Remember, fat is the root of muscle. Jump steps every morning, practice speed and bounce, waist and abdominal muscle strength,

The most important thing is the practice of dribbling, finger dribbling, and be sure to stick the ball to your hands. Strengthen your waist and abdomen, so that you never lose your shooting momentum.

A little fat will affect your speed and bouncing. Let's go first.

First strengthen physical fitness and basic skills training, practice dribbling, passing, and ball control more, and increase the sense of the ball (first practice the body, and the ball slips); Practice defending and breaking, running and blocking; This figure focuses on the periphery, strengthens the practice of three-point shooting, especially to improve the shooting rate, if the ability is good, you can practice leaning back and hooking shots, so that it is not easy to be offended; If the body is flexible like a loach, it can strengthen the breakthrough; If you have your own team, you can practice some team tactics to make yourself unique in the main position. The main thing is this, the body is born, nature and inspiration are also arranged by God, and the usual training and run-in are very important.

I was 173cm and played sf in middle school (because the bounce is better).

Basically, the mid-range shot should be solid, the dribble should not be too bad, and there is no need for too many tricks, but it requires a steady contribution to score and occasionally pick up a few rebounds, which is my style of play.

You don't have much to learn, I'll give you a trick Look at the back frame when you shoot I shoot like this I shoot like this and the shooting percentage is good!

** Nope.

The problem is that he's not thin, but he's muscular.

I think you're fat.

Tony Allen isn't skinny.

But you pay attention to his calves, which are typical spring-loaded legs, and most of the defenders are required to have speed.

You can refer to Barron Davis's style of play.

He's a good template for you.

Now the first thing to do is to develop your calf muscles.

Some dirt tricks, tiptoe walking, frog jumping.

As long as your calves are well developed, the next thing you should do is connect the strength of the waist and abdomen. Sit-ups, of course.

I also often lift heavy objects to practice upper body strength. Basic shooting every day, layup training is indispensable, and I wish you success.

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 types of most typical and commonly used:

Squat with weights, raise the bell, snatch. 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.

I'm about the same height as you, so I recommend that you practice frog jumping, don't carry a barbell, because you will grow taller at your age, and pay attention to physical training. Eating and sleeping, etc., of course, "three feet of freezing, not a day's cold".

Go to sit and exercise the leg muscles, but also look at the problem of the Achilles tendon, it's okay to tie a sandbag to the calf, a body like yours is still developing, and if you control the stealth and rest, you will still grow. It's only a matter of time before I can touch the rebound, I'm 18 years old, and I can touch a regular basket with a 178 run-and-jump, and some middle school baskets are a little shorter than the regular ones, and I can touch them with a light jump.

Who's about the same height as you, can touch rebounds... It feels very boring to contact bounce alone, in fact, a lot of basketball depends on consciousness, and reflects according to the opponent's movements, so I recommend playing basketball often, I am like this, I can't touch it at first, and after a while, I naturally touch it. In addition, you should pay more attention in life, such as walking on tiptoe when going up the stairs, playing volleyball more If you are still young, it is better not to carry weights...

173 Touching a rebound should be easy....I've touched it all 163....1.Do 3 sets of 20 squat jumps a day, with 1 minute rest interval between each set....2.Jump up with both hands and touch as high as you can....2 sets of 10 each....3.

Point your toes to go up the stairs....It's simple, saves time....But it works well....If you stick to it for a month, you will see a significant improvement....

ps: It's not easy to code words on mobile phones....）

Do regular squats to strengthen your legs.

Tear down the rebounds so you can touch them.

Exercise more often to squat on the ground, which will increase the bounce power.

Regular physical exercise, skipping rope, playing badminton or something.

First of all, let's talk about the physical condition of the landlord. The height of 185 is too heavy and too small. If you're the lean type, this weight is okay. Therefore, it is recommended that the landlord practice the strength of his body more, because no matter which position the body has strength, it will have a great advantage.

Secondly, with a height of 185, if you want to play professional basketball, you can only play guard. Dribbling, passing awareness, and shooting ability from the perimeter are must-haves. If you're just an amateur, you can play from a guard to a striker.

Practice shooting, dribbling and back-to-back singles, and if you practice them well, you'll be at ease!

Finally, let's introduce a relatively simple way to practice bouncing: jumping stairs on tiptoe. I believe the landlord has also heard of this method.

This is a relatively fast method. But either way, you have to stick to it! Because bounce is not so easy to change.

Hope it works for you ...

It is recommended that small forwards practice more three-point shooting

Attacking defenders, trying frog jumping, or feeling high, asking for a higher standard, and constantly raising the requirements, I think it's good.

It is recommended that you pay attention to practicing your ball sense, and the ball sense must be good! It's the root of eating on the street!

Secondly you have to improve the physical fitness of the exercises, such as jumping, strength, explosiveness, speed, etc. You can sit every day 200 push-ups, 100 sit-ups, 100 squats, five sets of 3 minutes of tiptoe jumps, the speed should be fast. This allows you to practice both bounce and explosiveness, as well as strength! Pay attention to persistence, you must do it every day!

Definitely effective for 1 month in a row!

If you can, go to the gym more often, and pay attention to strength training and speed training.

As a street player, explosiveness is very important, and you want that kind of absolute explosiveness!

If you have thick and short calves, but a slender Achilles tendon, congratulations, you are born a good seedling!

Finally, please pay attention to your practice posture must be correct, if possible, you can ask a teacher to help you correct it, and you can't make the wrong posture into a habit!

Hello. The speed of playing basketball is largely done by the explosiveness of the muscles and the coordination of the body. Because explosiveness and flexibility are largely dependent on innate qualities, for example, many athletes who practice sprinting and high jumping, even after scientific training, it is difficult to improve their sports performance.

Therefore, if you want to improve your explosiveness and flexibility, you need to adhere to scientific training for a long time to gradually improve. Here are a few ways to improve your body's explosiveness and coordination:

1. Frog jumping, help to exercise thigh muscles and explosiveness, thick thighs are indispensable for playing basketball, if the next game is stable, whether it is catching the ball or confrontation, it will have a great advantage. And the explosive power practiced by frog jumping is also very impressive.

2. Switchback and run. The distance is generally about 30 meters, sprint to the finish line as hard as you can, turn back and reach the middle point of the journey, stop and then try your best to jump 10 times, and then quickly start and continue running. After the switchback to the midpoint, the high jump is still 10 times, and the last time you run, you have to jump 10 times.

In total, he ran four sections of 120 meters and jumped 30 times. This helps to build explosiveness, but it is very tiring, and it is recommended to have no more than two sets per session.

3. Dumbbell bench press or curl, which can be done if you have conditions, and push-ups can be done if you don't have conditions. 20 per set, with a 1-minute break in between, 3 sets per day. Those with weaker strength can use kneeling push-ups, the number of which is the same as above. Pay attention to the standard of action.

Fourth, if you want to pursue fast in basketball, a very important aspect is the coordination of movements, which requires frequent practice and a sense of ball. You can try throwing the ball high and then stretching your hands out from behind, which is called catching the ball behind your back. On the one hand, you can train the skills of throwing the ball, and on the other hand, you can cultivate the orientation and judgment of the ball.

You are only 13 years old and are in the stage of mental development, so you must have a strong will and tenacious perseverance to exercise your basketball skills and physical fitness. Even a player as talented as Kobe Bryant has become the superstar he is today through hard work, and I wish you success!

PS: Eat better, eat more high-protein and low-calorie foods such as beef, milk, eggs, fish, chicken breast, etc., eat more vegetables and fruits such as bananas, and ensure that the body consumes enough vitamins. Seven points of diet and three points of practice, this is a famous saying that can not be overstated at any time.