Playing Basketball Systematic Training Method, Playing Basketball Training Method

Physically going to the gym.

A human coach can help you make a plan.

Actually, I think it's better to dribble well, but you also have to be aggressive and physically confrontational.

Shooting (shooting is the most difficult and important in my opinion) must first shoot the action standard, and then practice more, and strive to shoot every day, and the middle shot is very important.

The basketball tactics training methods are as follows: 1. Physical training.

1) Strength: Limb strength and waist strength are the mainstay. (2) Speed and endurance: special quality combined with fast passing and receiving, various running and defensive training on the court. 2. Shooting.

1) Medium and long-range shooting between 6 and 7 meters9. Forwards, guards should master long-range shots from 8 meters away. (2) The center should master the turning shot and the hook shot.

3) Individual players should have the ability to go heads-up. After reaching a certain shooting percentage, increase shooting intensity and confrontational shooting training. 3. Rebounding.

1) Strengthen the awareness of rebounding and increase the number of rebounders. Pay attention to the first pass quickly after holding the ball. (2) Improve the bounce power, learn to get stuck and improve the success rate of grabbing rebounds. (3) Encourage players with bouncing power to rush to the blue cricket ball in the front court.

4. Defend actively.

1) Improve personal defensive ability, and constantly improve steals, breaks, ditches, skirts, and sorrels. (2) Lower the center of gravity of defense, master various defensive steps, increase movement speed and expand the defense control surface. (3) Methods and cracking methods of half-court tight man-to-man defense and full-court tight man-to-man defense.

5. Fast attack and anti-fast attack.

1) Fight for every moment to react fast and score points. (The opponent has to distribute the baseline ball and the sideline ball to break the opponent's pressing) (2) A combination of long pass fast break and short pass fast attack. Learn to fight more (3-2, 2-1) and defend more with less.

3) The placement of the fast attack and the position of the attack, the reasonable movement of each position and the timing of the movement. 6. Positional attack.

1. Offensive Principles:

Fight in motion, form each break in the movement, and organize cover cooperation. The positional offense is combined with the inside and outside, the outside is the main, the middle shot is the main, and the focus is on cultivating 3-point pitchers. On the basis of strategy, develop the screen and breakthrough ball in the move, and shoot the ball immediately after the development of the breakthrough.

Enhance the individual's national excellent technology, personal breakthrough ability, develop bottom-line cooperation, organize investment cooperation, and mobilize defense.

The training methods for playing basketball include: practicing dribbling, practicing moving with the ball, practicing passing, practicing shooting, etc.

1. Practice dribbling: maintain the correct body posture, experience the action of pressing the paddle and welcoming the ball, raise your head, and look at the ball with your eyes. When dribbling, the relaxation and tension of the arm movements should be alternated, and the position and strength of the hand to touch the ball should be mastered.

When making an emergency stop, the center of gravity is lowered, and the hand is pressed directly in front of the racket, and when starting, push the ground harder, pressing the back and top of the racket. Stop steadily and start quickly.

2. Practice moving with the ball: It is necessary to change your position and direction by moving in the game, and cooperate with your teammates in time to win the game. When practicing, you can set obstacles on the court and change your speed and direction at any time.

As long as you are dribbling, you can move as much as you want; Movement that is not on the dribble (i.e., with the ball) is sufficiently restricted.

3. Practice passing: Passing technique is the basic technique of basketball, basketball is a team sport, and it is very important to practice passing technique. All passes are done with fingers, not with the palms of the hands.

In order to control the speed and direction of the ball, the fingers should be spread as far as possible and the wrists should be elastic. There are also passes in volleyball, football and shuttlecock.

4. Practice shooting: At the beginning of learning, you must learn the correct shooting posture, and the correct shooting posture is the most important. When shooting, whether it is one-handed or two-handed, the five fingers should be naturally opened when holding the ball, the palm should be empty, and the ball should be touched with the root of the finger and the part above the root of the finger to increase the contact area of the ball, so as to maintain the stability of the ball and control the direction and power of the ball.

The most famous vertical jump training program in the United States, the training ability is expected to increase by more than 20 to 30 centimeters, and the exercise process is very hard, the whole process takes 15 weeks.

For each action item, if you want to do 3 sets of one action, you can't rest more than 2 minutes between groups, if you finish it, you need to do the next project directly, and remember not to rest!!

The first item: half-squat jump.

1. At the beginning, half-squat to? 2. Jump up at least 20 to 25cm from the ground. (If you find it easy, you can jump to 25 to 30cm).

When in the air, keep your hands behind your back.

When you land, finish it once.

Next, just repeat the steps above!!

Quickly improve your bouncing power training tutorial 2

The second item: raise the toes (calf raises).

1 First, find a step or a book to put on your feet, and then put only your toes on it, and your heels must not touch the ground or pad.

2 Raise your toes to the highest point.

3 Slowly lower it again and finish it once Finish with both feet, complete a set.

Quickly improve the bounce power training tutorial 3

The third item: steps.

Find a chair and put one foot on it at 90 degrees.

2.Jump away as best you can, change your feet in the air, put on the chair, 3Repeat 2 and return the original jump foot to the chair to complete the other jump.

Quickly improve the bounce power training tutorial 4

Fourth: vertical jump.

Keep your feet shoulder-width apart"Lock"Your knees.

Just use your calves to jump, only bend your pavement, and try not to bend your knees.

When you reach the ground, take off quickly again and complete it again.

This one is difficult, you can use your hands to help you jump.

Quickly improve the balance line jumping strength training course 5

Fifth item: Jumping on tiptoe.

Lift your toes to the highest point, 2

Take off quickly on your toes, and do not jump more than or.