What are the basic exercises for basketball? How to practice basketball basics There are those

Not a beginner??

So what else do you ask??

What is a beginner?

At the very least, the basic skills are solid, if you don't even have the basic skills, at most you are a novice, and you are not even worthy of beginners.

Also, the fancy you mentioned does not belong to the category of basic skills, and is already a more in-depth basic skill of dribbling.

I advise you to practice the basic skills first, such as dribbling (it's all said to be rotten, but this is very important, whether you are a master or not, there is a part of this).

Passing the ball (not a proper noun for PG, it is required in any position, do more to throw the ball against the wall, ask your teacher for details).

Shooting (the simplest, most terrifying...) Many people have been playing for years and even the gestures are wrong, sad... But as long as you get used to it, it's actually nothing, but it just can't be deformed, so the power has to keep up)

Layup (one of the heaviest 2 parts of the fancy component, I don't need to say how to practice, you are no longer a beginner, you must practice more).

As for the rest, I think you should master it, anyway, you're not a beginner, such as what "killing two birds with one stone" Ah, "Chen Cang" Ah··· I get it, so I won't say more.

I wish you a speedy increase in your hands.

Dribble, three-step layup, jump shot.

Dribble, Layup, Jumper, Close Shot, Long Shot, Block, Steal, Rebound, Dodge, Dunk, Forget the Rules: No second (two dribbles).

No hitter (no hitter when grabbing rebounds).

The opponent should not grab the ball with his chest.

Do not take 3 steps with the ball.

Do not allow the ball to bounce more than 3 meters.

Racket, dribble, (speed, strength, coordination, bounce), layup, shot, rebound, jump shot, tactics.

Dribbles, layups, set-up jumpers.

The first is the original earth exercise, the second pocket dribble, the third double ball sliding exercise, the fourth is the two ball practice on the spot, and the fifth is the crotch exercise.

If it is a systematic training, it is necessary to practice physical fitness first, such as running every day (preferably running with a dribble), turning back running, frog jumping, etc., and conditionally pushing the strength on the barbell, after all, the current basketball concept Strength is very important. If you think your physical fitness is good, then practice the ball first, I recommend a method, use the ball to the wall every day, 1000 times each with the left and right hands, can you understand the meaning, hehe, I used to practice like this. Take your time and start training Mainly physical fitness and ball nature Regular training for at least 1 year is off-ball training.

I'm practicing my crotch, which is very helpful for dribbling, and then I learn to find the so-called ball feeling, and it's okay to squat down and hug my knees, and jump slowly, which is very helpful for bouncing.

1.Dribbling: Basic left-handed dribbling; Crotch.

2. Bounce: Frog jumping, etc.

3.Layup: Left and right hand layups

Practice the basics, slam dunk master has seen it. Although it is not real, the basic skills and basic movements are solid enough to have room for improvement. Most of basketball is dribbling, and shooting accuracy is something that is honed with one's own body.

Dribbling is important. There is also physical training.

Dribbling is the first lesson, many people have not touched the basketball hoop when they are young, and they all start with dribbling, which can exercise the softness and reflexes of the fingers.

Dribbling There is also the need to practice your jumping ability.

Let's practice your steps solidly.

1. Basketball first practice dribbling, dribbling strength to control the direction, pay attention to the first arm, then the wrist, and then the fingers, basically wait for the arm to be fully straightened and then press the wrist, practice more, all technical actions are flexible under the premise of not violating the rules, and the level of control can reflect a person's feeling about basketball.

2. Maintain a standard posture, that is, maintain the correct hand shape. The correct posture is to hold the ball with the five fingers of the right hand spread out, and the palm of the hand does not touch the ball. The wrist and elbow are at 90 degrees to form a square that does not close.

Push your arm forward naturally when you shoot, pay attention to the shaking of your wrist and the feeling of your fingers. A good shooting posture will be of great help to mobile shooting and step-back jump shooting training in the later stage.

3. Practice a three-step layup, and adjusting the pace is the key. Three steps, as the name suggests, is to complete the shooting goal within three steps. Therefore, it is necessary to adjust the size of the steps taken, not to walk to the basket, but to complete it on the run.

Jogging is best for beginners, practice slow motion first. When I was about to go to the basket with three steps, I thought about one step and two steps in my mind, and by the time I got to three steps, I had already jumped. The stride size should be the same as the normal running size, so that it is more natural.

When you start a three-step layup far away from the basket, you should take a larger stride, otherwise you will find that the third step is far away from the basket and it is not easy to throw the ball in. On the contrary, if you are very close to the basket, you should adjust your pace to a smaller pace, otherwise the third step is likely to run behind the rebound.

4. Actual combat drills, no matter how much you talk about and how much you practice, the final test of the harvest is still in actual combat, adjust your mentality, be confident and dare to fight, and progress is an inevitable thing.

1. Dribbling:

1) Technical analysis.

The dribbling action is composed of four parts: body posture, arm movement, ball landing point, and hand and foot coordination.

2) Body posture.

When dribbling, keep your feet naturally open in front and back, your knees slightly bent, your upper body slightly forward, your head raised, and your eyes level. The non-dribbling arm is raised flat at the elbow to protect the ball. The amplitude of the footwork and the flexion of the joints of the lower limbs vary with the speed and height of the dribble.

3) Arm movements.

The position of the paddle on the ball is determined by the direction and speed of the dribble. The part of the racket is different, so that the angle of incidence of the dribble and the reflection angle of the ball are also different. When dribbling on the spot, tap the top of the ball. When dribbling forward, tap the ball above the back.

4) Where the ball lands.

When dribbling, you should control the landing point of the ball, so that the ball is completely within your control, so that you can use your upper body, arms and legs to protect the ball at any time; And it also needs to be easy to use technology. When the opponent is pressing the defense, you should keep the ball away from the opponent and control the landing point of the ball behind the side of the body, so as to better protect the ball and seize the fighter in time to change the dribble method to break through the defense.

5) Coordination and cooperation.

When dribbling, it is necessary to coordinate the movement speed and dribble speed, and maintain a reasonable rhythm of movement. Whether you can maintain the coordination of footwork and hand movements, the key lies in the position of the racket, the choice of landing point and the use of force. When dribbling, the hand paddle should maintain a certain proportion and rhythm with the ball and footsteps.

Dribble in a straight line, generally shoot the ball once and run two steps.

2. Shooting: 1) Shooting with both hands in front of the chest:

Although this kind of shooting has a low point of shot, it has good stability before shooting and has a large shooting power, which is easy to combine with passing and breaking, and is mostly used for long-distance shooting.

method of action; Holding the ball in both hands is basically the same as passing the ball in front of your chest with both hands. With your elbows hanging naturally, place the ball in front of your chest and look at the aiming point. Spread your feet back and forth or left and right, bend your knees slightly, and place your weight between your feet.

When shooting, kick the ground with both feet, stretch your waist and abdomen, stretch your arms forward and up, turn your wrists outward at the same time, press the ball with your thumb a little harder, and pluck the ball with your index finger and middle finger to make the ball fly out from the fingertips of your thumb, index finger and middle finger. After the ball is shot, the heel is lifted and the body naturally stretches with the direction of the shot.

The key to the action: When shooting, push the ankles, knees, and hips, use both hands evenly, turn the wrists outward, and pluck the ball with your fingers.

2) Shoot with both hands on the shoulder:

This shot has a high point and is not easy to block, making it easy to combine with a headpass. However, the center of gravity is high, and the shooting speed is slow, which is easy to shake the center of gravity of the defender.

How to move: Hold the ball on your head with both hands, bend your elbows naturally, open your feet diagonally, bend your knees slightly, and place your weight between your feet. When shooting, stretch out your arms forward and upward with the extension of your lower limbs, turn your wrists outward at the same time, press down with your left hand, and use your right thumb to control the direction of the ball.

The shot is made with the index finger and ring finger plucked the ball. After the ball is shot, the lower body bears a relaxed state.

The key to the action: turn your wrists outward, force your hands, and let the ball arc into the basket.

The basic skills are:

1. Basic skills of the hand. The ability to sense the ball, control the ball and dominate the ball, mainly manifested in the skill proficiency and explosive power of the fingers and wrists when passing and receiving, shooting, and dribbling.

2. Basic skills of the feet. Refers to the ability to control one's feet when moving the body's center of gravity and changing speed and direction. It is manifested in the proficiency and explosive power of the kicking (ground), turning (body), and changing (changing speed and direction) skills of the feet when attacking and defending movements.

3. The basic skills of the waist. Refers to the ability to control the balance of the body and influence the shift of the body's center of gravity. Demonstrates skill proficiency in controlling body balance and stretch when moving or taking off.

There is a proverb in martial arts: "If you don't practice boxing, you won't be able to live your waist, and your skills will not be high after all." There are also "one body is mainly in the waist", "strength from the waist", etc., all illustrate the importance of the waist to complete any physical exercises.

4. Basic skills of the eye. Refers to the ability to use the corner of the eye to expand the field of vision. It is manifested in the skill proficiency of having a broad field of vision, judging in a timely manner and understanding the situation of the whole field.

5. The basic skills of meaning. Consciousness is known as the soul of basketball. The cultivation of basketball awareness requires long-term training and the accumulation of competitions, and teenagers are the best period for cultivating basketball awareness.

The ability of an athlete's hand to control the ball with its sense of the ball. It is manifested in the use of arms, wrists, and fingers to hold, swing, pull, wind, flip, turn, push, change, dial, shake and other actions on the ball. Students who are familiar with the ball or players who have good hand skills generally have better skills.

The basic skills of the hand are the main links in controlling the ball action, and include the flexibility, flexibility, stretchability of the arms, wrists, and fingers, as well as the strength, speed and explosiveness of the completed movements. Mastering and improving these special motor skills and developing the special qualities of the upper limbs, better control and control the ball, and the corresponding heart and hand, in order to ensure the performance of technique or show superb skills in the fierce confrontation complex and changeable game situation. Therefore, hand skills are an important part of the basic skills of basketball.

If you are a beginner, it is recommended to practice the strength of the upper limbs first, that is, the arms, waist, and back, and you can usually do more planks or push-ups, and shoot the ball when you have nothing to do.

Dribbling, layups, shooting, some physical training (frog jumping, running, touching heights......）

Dribbling, the basic action of shooting.

The 30-second rule – The offensive team must shoot within 30 seconds of possession of the ball on the court (24 seconds for NBA games and 35 seconds for NCA games).The 10 Second Rule – The team starts with control of the ball from the back court and must get the ball into the front court (the opponent's half) within 10 seconds5 Seconds Rule – After possessing the ball, the player must take the throw-in within 5 seconds.

FIBA rules stipulate that free throws must also be made within 5 seconds (10 seconds in NBA rules).The 3-second rule - a foul caused by physical contact with an opponent, such as an altercation with a referee. Offensive foul - a foul that results from physical contact with another person.

Technical foul - A player or coach is awarded a foul for poor performance, such as an altercation with the referee. Foul Cancellation Knowledge - A foul made by a player that does not reflect the spirit of the athlete, such as hitting someone. Upon such occurrence, the player shall be immediately sent off the field.

5 Fouls – Whether intrusive fouls or technical fouls, a player who commits a total of 5 fouls (6 in the NBA) must leave the court and not be allowed to play again. Violation – a violation of the rules that is neither an intrusion foul nor a technical foul. The main offences were:

illegal dribbling; dribble away; 3-second violation; Get the ball out of bounds. Player out of touch - A player is out of touch when the player dribbles the ball or the ball itself touches an area beyond the boundary line or cocoon line. The ball is not counted out of bounds in the air until it touches the line or the area outside the line.

Interference Ball - When the shot ball falls towards the basket, neither player can touch the ball. When the ball is in the basket, the defender must not touch the ball. Closely Marked Player – A player who is closely marked by a defender must pass, dribble or shoot within 5 seconds or his team will lose possession (which is not stipulated in NBA rules).

Return of the ball to the backcourt – Once a team has moved the ball from the backcourt to the frontcourt, the player of that team can no longer move the ball across the halfway line and back to the backcourt.