Please make a basketball training plan for me don t come in and talk nonsense if you don t know how

First of all, it's about practicing bouncing.

The quality of the bounce is related to the calf muscles and the length of the Achilles tendon, the Achilles tendon is an innate factor, and the calf can be trained, increase your calf muscles, and give you two methods:

1.Change hands and touch the high method. Keep your feet on the ground, your heels off the ground, find a landmark that you can touch when you jump with both feet at home, bounce continuously, change hands and touch heights with your left and right hands, three minutes per set, do three sets, rest for two minutes between sets, once in the morning and in the afternoon.

2.Cross-bouncing method. Find a three-meter-long rope, put it on the ground and straighten it, support the ground with the toes of both feet, keep the heels off the ground, put your hands into fists on your waist, bounce left and right in a "Z" shape, three minutes per group, do three sets, rest for two minutes between sets, once in the morning and afternoon.

As long as you stick to it, it will be effective within three months.

If time permits, you can try these:

Leg press, you can put your legs flat on a fixed object about 1m high, keep your upper body still, your legs straight, your upper body down, and try to touch your fingers.

I still recommend you to do the first two, which are more convenient and effective, and you can practice them at home.

For us basketball lovers, it's best to do less weight-bearing exercises to train your calf muscles, which is not good for your body.

Secondly, dribbling is not something that can be practiced overnight, when "magic" Johnson practices dribbling, and even on the way to and from school, he is practicing to tell you that this is to let you know that as long as you have free time, and there is a basketball at hand, you will dribble more, the feel of dribbling is practiced, and you should pay attention to it, when dribbling, use your hands to charge the ball, do not control the ball with the palm of your hand, in a word, pick up a basketball in your spare time.

When you are proficient in dribbling, your breakthrough and your passing are all natural, because you have a good foundation as a guarantee, you will naturally have a desire to try to break through and pass others, and then you will practice by yourself, plus you will be inspired by the method of watching the players break through on the sidelines when you play, and you will start to practice on the field. In short, dribbling is the most important thing!

And there is no shortcut to shooting, that is, practice more, high-hit shots are practiced, and it is best to play some actual combat games every time you practice for a period of time, remember, basketball wants to improve, it is obtained in actual combat.

As a scoring guard, stable mid-range shooting is a guarantee, and you must learn to break through, when you break through, you can not be fast, but you must have skills to break through, and flexibly master the breakthrough route, this, you can look at Kobe, Maddy's breakthrough**, these two people belong to the masters of skill breakthrough, and use speed to break through, just go to see Iverson's **.

Note: I have used this to answer many of these questions, and I have practiced it myself, and the effect is good.

There's a movie called "Dunk Showdown" I hope you can take a look at the story about basketball in it, the movie hired a professional basketball coach and trained the actors for several months, although there is not much about basketball skills, but there are some ideas in it that are worth learning for high school students. For example: perseverance in training, mastery of the game on the basketball court, etc.

You can practice three-step layups and free throws first, and you can also practice high jump, and then find a master to teach you, you must do it, believe in yourself.

Just a spectator like you who can do basketball games, and do the rest for others

First of all, it must be related to the basic skills (such as dribbling skills, etc.), and there is also to determine which position to play; For the center, it is necessary to strengthen the connection of basketball skills, especially the confrontation under the basket; If you are a shooting guard, you need to strengthen the connection between speed and power to prepare for the advantage of breaking through, and there are basically two kinds of shooting connections: fixed-point shooting and pull-up jump shots, especially the latter; It can be a little more troublesome to organize the defenders, and your dribbling is not very good; Small forwards basically need to strengthen their strength training on the basis of the aforementioned shooting guards (the Pierce type of the NBA Celtics is very strong); If you are a power forward, you need to have a relatively strong physical fitness, and then you need to strengthen the awareness and skill connection of rushing to grab rebounds. The above is my personal opinion, just for your personal reference.

I wish you better and better basketball.

1: You must first understand all the rules of basketball.

There are 3 conditions for playing basketball well. Physical fitness, technique, awareness.

The first physical fitness, which is the most basic, is the support of the latter 2 conditions.

The second technology, without technology, your consciousness will not be reflected.

The third consciousness is to speak in general terms, including a lot of things, the overall situation, the grasp of the rhythm, the understanding of basketball, and so on.

So the most important thing is to train the body, and basketball is a high-confrontation sport, strength is the most important in physical fitness, so if you start to practice, it is best to practice strength first, get up and run every morning, practice equipment if you have equipment, and do more if you don't have it.

There are also sit-ups, which are very important, you need to stick to them for a long time, pay attention to the method, practice in groups every day, and don't practice too much, which requires a process to be gradual.

There are many types of techniques, such as dribbling techniques, shooting techniques, receiving the ball, and passing.

Dribbling technique is actually the best practice, every day with one hand left and right to shoot the ball continuously and non-stop at the end of the month, the faster the better, shoot one hand is out of strength, just change one hand to shoot, both hands have to practice. Shoot for 20 to 30 minutes a day, after a month, your hand will feel very good, you can practice the movements, this requires the coordination of the body, this is very important, it takes a lot of practice, only then your movements will be smooth. There are a lot of practical movements, such as turning with the ball, and you had better practice both hands to turn quickly, so you can add some more.

It's hard for others to guard against you.

Then practice catching and passing, find someone to help you pass and catch the ball, and practice more.

The most important thing is to shoot, find someone to help you pick up the ball.

Then he helps you pick up the ball under the basket and shoots until he runs out of strength, so he can pass the ball to someone else, so that you can practice passing and shooting! Shooting has to be shot until you have no strength to catch that feeling, after you practice like this for a month, your shooting will improve a lot, remember that hand shape and movement, as well as the strength of the waist and abdomen, have a great impact on your shooting.

If you can do the above training consistently, and your physical fitness is not very bad, you should be able to play basketball very well.

If you can stick to it for 3 months, you will see great results. Your level will improve a lot, how much you can improve depends on your physical fitness and your talent, if you have good talent, you should be considered a master in the same year!

4 months is too short, 4 months can figure out the rules of basketball, you can practice the physical strength to play the whole court, other technical aspects... It's going to take a lifetime!

1.The best time to train is early in the morning or late in the evening, and I'm used to playing left and right because it's too hot the rest of the time.

2.Pay attention to the practice of basic skills, you can dribble around the court a few laps before playing, the number of laps can be set by yourself, and you should pay attention to the speed.

3.As for turning, you should have watched it on TV or your classmates, try to imitate it yourself, start by using the bench at home without the ball, and gradually increase your speed. Then you can hold the ball and let your classmates do the obstacle to practice.

Turning around is a matter of practice, and I didn't practice deliberately, but I just kept trying in actual combat, and it came naturally.

4.When breaking, hold on to the ball, don't lean on the defender, and try to find gaps. You bounce well and shouldn't be easily capped, so the key is your own subjective ability. Practice more in actual combat and continue to accumulate experience, and your ability will naturally improve.

5.The important thing is not to lose your defensive skills.

How to help your fitness membership, tailor-made fitness plan, take a look at how the great god does it.

Dude, you have to stick to it.

Wake up at 6 a.m. and run for 15 minutes (on the basketball court), then shoot 20 from the basket, 50 from the free throw line, 30 from the three-point line, 20 three-pointers (must score 10, can't make 10 and keep shooting).

Then take a break and call a few buddies to play ball, and by the way, test the results of the training in no more than 1 hour.

Then practice starts at 3 p.m.

Start practicing the mid-range shooting directly, and then take a step within the three-point line, and then three points, time, depending on the situation, after practice, buddy, you can take a shower, and then drink a small drink or something, in short, take a break, and stick to it.