How to practice the endurance of playing basketball, what are the fast and effective basketball endu

Strengthening the quality of will, long-distance running, fishing may help :)

Aerobic exercise lasts more than 30 minutes each time, plus some strength training, because it is necessary to increase endurance, so it will be very helpful to build strength training in small amounts and more times. It's good to be able to do it about 4 times a week.

Do you exercise more, of course, you don't have enough endurance to play ball occasionally, even if you don't play ball, you have to exercise in the beautiful day, just stick to it for two months, running, swimming are very good, and you can hike for a long time

Stick to long-distance running, this is the easiest, and the rest of the troubles are not easy to remember.

And if you're tired of playing, stick to it, unless it's really not good, so practice more every day, grit your teeth, and slowly, you'll be awesome.

Don't be in a hurry, practice slowly and add strength little by little every day.

Run laps! Run every day and gradually increase the number of laps!

You can go swimming, stick to 1 hour a day, and the stamina is absolutely good.

It's just that the physical strength is not good! Running is the best way to do it!!

Run every day and keep improving the number of laps. In this way, over time, I will have stamina, and I will practice like this.

Ways to improve stamina:

1. Eat a healthy and balanced diet. Food is the body's energy**, eat more nutritious, low-fat foods, a healthy and balanced diet can maintain good health, while improving the body's endurance and physical strength.

2. Maintain adequate water intake. Adequate water intake has many health benefits, it can help with weight loss, prevent the occurrence of gallstones, and more importantly, it can improve endurance and stamina by fighting muscle fatigue.

3. A lot of physical exercise. Although high-intensity training can be tiring in a short period of time, in the long run, a lot of physical activity can increase overall energy levels, so that endurance and stamina can be maintained at a high level for a longer period of time.

Basketball fast-acting endurance training can be selected for 10 to 15 minutes of timed running, on the field, on the school or in the woods, at an intensity of 55 to 65%.

6 8 times speed change to catch up: Jog in two columns on the field, listen to the command and suddenly accelerate to the head of the row, and all the people who leak the letter circle follow up in turn to do the acceleration run, the intensity of 55 65% or the acceleration run can be changed to the "S" shape.

5 times of hill climbing: uphill running on a slope with an inclination of 15 ° 20 °, repeat 5 times, the distance is about 100 200 meters slippery, the interval is about 3 5 minutes, the intensity of 60 70% endurance training does not require running speed, with heart rate index control, maintain 120 140 points, such as increasing the intensity, the heart rate index requires 140 160 points.

Medium-speed round-trip running, using the basketball court, running along the bottom line to the opposite bottom line, each group round trip 4 cavity brigade 6 times. Repeat 3 to 5 sets, you can also run sideways slides, cross-steps or kicks.

Basketball fitness training includes: warm-up, stretching, special physical training, relaxation, and stretching.

1. Warm-up and stretching before training: Warm-up and stretching are the basic links of every training, and stretching should be carried out before and after training. There are several options for specific warm-ups:

Jogging, skipping rope, aerobics, sensitive blind training, and inter-march exercises can all achieve the purpose of warm-up.

2. Special physical training begins to train friends and rulers: you can carry out general physical training of 200-meter and 400-meter runs on track and field, and then gradually transition to specific special physical training on the basketball court, and the intensity of training is two days a week.

3. After the final relaxation and stretching exercises, you can relax by jogging, free throws, etc., so that the body can relax.