How to practice defending basketball, how to practice defending when playing basketball?

Train the strength of the upper and lower limbs.

The practice of footsteps is also important.

Speed and strength can compensate for the lack of height.

There is also the need to have a murderous spirit and deterrent eyes when defending.

Be resolute, and the other thing is not to be discouraged, it doesn't matter what other people score on your head'

But we must continue to defend against it.

Experience, good defense is also a manifestation of experience, it is recommended to play more games, the accumulated experience, defense can not rely on brute force, to have skills, to accurately judge the opponent's jet lag, to actively understand your opponent of the person, the first few times can not be prevented, it doesn't matter, the most important thing is to see if you have reflected on why you can't prevent, reflect and understand This is experience, judging a person requires many aspects, comprehend with your own heart, with your height, prevent people who are taller than you, pay attention to the rhythm of the opponent's shot, homeopathic when his eyes, must be self-controlled, Don't hurt others, it's not good to have a quarrel, this method is very good, practice a lot, and you will gradually improve, have a little confidence in yourself, man, you must not give in! In my goal, no way!!

Footwork movement is very important, and if you suffer from height, you must practice your body well. To be good at analyzing opponents, if you shoot accurately, you must stick to the defense, and if you break through the bull, you must put it. Let's gain defensive experience slowly. Of course, don't just jump around.

Pay more attention to the running position and the collision of the body!

1. The purpose of the practice of grabbing the ball in situ: to experience the technique of grabbing the ball in situ. Method:

Hold the ball in pairs, face each other, listen to the teacher's whistle, and then practice grabbing the ball. Requirements: The ball grabbing action should be sudden and decisive, and the short and strong action of the forearm, fingers and wrist should be used to pull and grab.

2. The purpose of the practice of turning around and grabbing the ball on the spot: to experience the technique of grabbing the ball on the spot. Method:

Two people play a ball, one person holds the ball and turns forward, and the other person does the ball grabbing practice. Then the two swapped. Requirements:

At the moment when the attacker turns, the defender quickly grabs the ball, and the action should be sudden and accurately coordinated.

3. Play dribbling practice on the spot. Objective: To experience the technique of playing dribbling on the spot.

Method: Two people in a group of two to play a ball, one person dribbles, the other person does a dribble practice, and then the two people exchange. Requirements:

Maintain the right defensive position, play suddenly and quickly, and get the timing right.

4. Playing practice when receiving the ball. Objective: To experience how to play the ball.

Method: Two people in a group of one ball, meters apart, face to face, after the ball holder passes the ball to the other player, immediately step up to play, and then the two exchange. Requirements:

Defenders should step up quickly, coordinate their hands and feet, and play suddenly and forcefully.

5. Block practice when jumping on the spot or jumping on the spot to shoot Purpose: Experience the technique and timing of blocking on the spot. Method:

Two people in a group of one ball, facing each other, about a meter apart. One person shoots, one person practices blocking, and the two exchange after a few practices. Requirements:

Defenders need to time the ball well and use the strength of their forearms and fingers and wrists to knock the ball down. The coordination of hands and feet should be coordinated.

Basic defensive posture: stand equally under both feet or open diagonally sideways, slightly wider than the shoulders, bend the knees, support the center of gravity of the body on the forefoot of the two feet, including the chest and abdomen, lean forward slightly, bend the elbows of the two arms and raise them sideways, the angle between the upper arms and the body is 60 degrees, the palms of the hands are forward, and the eyes are forward.

Slide step: There are three types of side slide step, front slide step, and back slide step. Sideslide step:

Slide on the left side, push the ground the inside of the forefoot of the right foot, and slide out half a step to the left with the left foot at the same time, and at the same time the left foot lands on the ground, the right foot quickly slides out half a step to the left, still keeping a certain distance, can not touch, the two feet can not slide too high from the ground, should be flat against the ground sliding, the body can not rise and fall during movement, the head should be kept on a horizontal plane, and the center of gravity is stable. Sliding to the right is the same as to the left, but kicking the ground in the opposite direction.

Forward and backward sliding steps: The body position is the same as the side sliding step, but the feet are slightly separated from the front and back. When sliding forward, push the inside of the forefoot of the back foot forward hard, and at the same time take a small step forward under the front foot, and the back foot of the joint is now quickly following half a step, still keeping the original distance between the two feet.

When sliding backwards, use the ball of the forefoot to push back hard, while the back foot takes half a step to the side and back, and then the front foot quickly follows half a step, still maintaining the original distance and angle between the two feet. When sliding forward and backward, the toes of the front foot should be facing forward.

Step back: Stand in a basic defensive posture (take the left step as an example), stand with both feet equally, push the inside of the forefoot of the right foot, and at the same time slide a step backward with the left foot diagonally to the left, and rotate the waist slightly to the left to drive the upper body to shift. Quickly slide your right foot diagonally behind you to the left, keep the distance between your feet, raise your arms sideways, bend your elbows, lower your left arm than your right arm and leg to have strength, keep your center of gravity stable, and be ready to continue sliding, or step back in the opposite direction.

Attack step: stand parallel with the basic posture of the defense, when the attacker dribbles to stop the ball or expose the ball, the defender quickly kicks the ground with his left foot, steps forward with his right foot, lands with his right foot, bends his left leg into an arrow step, stretches out his hand on the same side of the front foot to play the ball, and controls the center of gravity at the waist so that he cannot grab the ball and move backwards or return to his original position. Sometimes, in order to stop the opponent or threaten the opponent, he suddenly uses the attack step feint, and when the opponent's dribbling stops, the back foot follows up and takes a step, close to the opponent to defend in a flat step, grab, hit, and block the opponent's ball.

The basketball defensive training method is as follows:

1. Defensive posture is important.

Successful defenders must have a very practical defensive posture, such as former NBA Rockets defensive big man Battier, when defending, always shake his hands up and down in front of the opponent, which can interfere with the opponent's vision and prevent the opponent from suddenly accelerating to break through on both sides. And the center of gravity of the body is very stable, like a zama step, this is the basic defensive posture of basketball, which is very practical.

2. Feet move fast.

When defending, foot movement is the key to a successful defense, because in the face of a very good opponent, their sudden stop or change of direction will throw you off, but if you move very fast, you can avoid being thrown away by the opponent. The main way to move quickly is to have strong leg muscles, not too bulky, and the more flexible the body, the better.

3. Judge in advance.

In effective defense, you need to make a judgment in advance, for example, if the opponent wants to change direction, there will generally be a rotation of the wrist, or a shift of the eyes, after grasping this point, you must quickly stand in a good position and block its offensive direction, so that it will not be passed.

4. Shift defense.

When defending, sometimes you will be blocked by the opponent's assistant defenders with blocking and dismantling, so that you are out of position, at this time, you should signal your teammates in time to let them switch defenses, and you go to defend your teammates, so that you can break the opponent's offensive routine. Pay attention to the change of position defense to be fast, and the teammates should have more tacit understanding between them, because the blocking and dismantling are often very fast, and the opportunity to change the defense will be missed as soon as you get distracted.

Few young basketball players hope to grow up to be Ben Wallace, Dennis Rodman, Gary Payton, Tamika Caccins or Alana Bede. These players are mainly known for their defensive abilities. It's often said that defense wins championships, but a good defender isn't recognized as the top scorer by ** or fans.

It's true that it's easier (and often more fun) to go to the park or gym to work on the offensive side of basketball than to do defensive exercises. But those who are willing to take the time to focus on defense will be rewarded handsomely.

Coaches love them because of the players they can rely on, and good defense has been at the heart of a lot of championship teams, and defense isn't just about athleticism. Larry Bird has never been considered the most athleticly gifted player, but his basketball IQ can make up for his lack of athleticism. People tend to remember all of Bird's offensive talents, but his understanding of the game and his opponents helped him win three consecutive Second Defence Team honors.

Constantly looking for "easy" confrontations doesn't make you a better defender. Accepting the best player from another team (or even the best player from your own team) means devouring yourself because you might be illuminated, or on the other end of a great movie.

But the great defenders are not afraid of this challenge. Marcus Smart is usually named a much taller defender than himself, but he never backs down. Becoming a top defender starts with fearlessness.

However, we all know that contact is now part of the game, especially on the defensive end. Steal on inexplicable screens, grab rebounds, move quickly across the floor in search of empty balls, and even the best defenders can go down in the middle of the game.

You have to be physically prepared for these tasks. If necessary, get muscles. Eat and drink well.

Sleep well. Improve your stamina and make yourself "tired" and unable to stop. Team defense is often suffocating because the players are capable enough to run it, and it's hard to keep it that way.

When you combine a well-prepared player with the right mentality, a good defender is born. Watch a movie. Immerse yourself in a workout program.

Understand that your own coach likes to run in some cases, while another coach likes to give him training tasks.

In order to improve the defensive ability of basketball, there must be two aspects, the first is to reduce the center of gravity and increase the frequency of foot transitions, and the second is to maintain defensive habits with open arms. Training should start with explosiveness and coordination.

I think you can play against people a lot, and then ask someone to train and so on, and if you want to practice, I think you should build up your strength first.

First, the pace.

1. Cross step: The left and right feet are crossed back and forth, which is used for attacking or defending.

2. Pulley step: Driving the other foot with the left foot or the right foot to move on the sliding floor is the basic training of defensive steps.

3. Forward and backward pace: sprint forward quickly, change the pace to move backwards in the midfield, and pay attention to the players who must lift the back foot to avoid falling backwards.

4. Move forward and backward pace: between the low post and 45 degrees to move back and forth to defend, you must move forward and raise your hand, after 3 times, from the low position along the low line to the other side 45 degrees forward to press the defense, and then along the upper line of the three-point line.

5. Backward defensive step: Make a zigzag defensive action with a backward step.

1. When playing basketball, we should improve our own internal position awareness.

First of all, the positional awareness of the interior determines whether the defender is likely to suppress the opponent. Since the opponent is an interior player with a height advantage, it is inevitable that he will have some characteristics of an interior player, and it is important to make full use of the weaknesses of these characteristics. It is very important for defenders to avoid receiving the ball as close to the basket as possible when defending the post player.

Once the receiving position leaves the familiar interior position, most interior players will not choose to shoot, and even if they do, the shooting percentage is much lower than their average interior shooting percentage; If the interior player chooses to catch the ball on the outside and break through, it will also leave the possibility of the defender to wrap up, and the defensive effect is far more optimistic than giving it a direct strong hit on the inside.

2. It is absolutely necessary to be prepared to sacrifice personal technical statistics.

The need to complete a close defense with few opportunities for offensive players to receive the ball inside is a psychological test for defensive players. Defenders must be prepared to sacrifice their individual stats, interfere with opposing players wherever they are in the game, and block all their routes to the inside as much as possible. The key is to keep both eyes on the opponent's ball handler and your opponent at the same time, and at the same time make sure that you are between the opponent and the basket, about one step away from the opponent, which is a big criterion for whether the defensive position is reasonable.

No matter how tight the defense is, it is impossible to completely inhibit the opportunities of the post players to receive the ball on the inside, and all that can be done is to reduce it as much as possible.

There are many kinds of basketball defense, such as three-two joint defense, man-to-man defense, elevator door defense, in our non-professional game, man-to-man defense is the most commonly used defensive method, when I am marking defense, I see the dribble's line of action, look at his footsteps to defend.

How to learn basketball defensive skills quickly? In fact, there is no such fast learning method, basically many people are through continuous training and accumulation to play basketball and learn with others, general defense, you can use the crab step, the crab step can effectively improve their defensive skills.