How to train arm strength, and ball control. How can you control the ball as well as the NBA? 30

Let's start with arm strength:

Dumbbell Arm Exercise 1

1.Hold the dumbbells lightly in each hand and bend your elbows back for 5 seconds.

2.Stop at the lowest point for 5 seconds, then count for another 5 seconds and slowly return to the original position.

3.Do about 15 to 20 reps.

Dumbbell arm exercise 2

1.Hold the dumbbells in each hand, feet shoulder-width apart, and arms at your sides.

2.Slowly lift your hand outwards for 10 seconds until it is just above shoulder height.

3.Slowly count for another 5 seconds and put it back on both sides, doing 15 times.

In the beginning, you have to do what you can, take a step-by-step approach, be patient, and slowly you will see the results.

Ball control: Ball control requires not only your excellent ball ability, but also a high basketball IQ to be the first to spot the opportunities of your teammates. There is the easiest way to pass the ball to a teammate in the first place.

Ball control is the hardest thing to practice, and you have to practice ball quality every day, as well as speed, including reaction speed and breakthrough speed. And being able to lead the team to score first when it matters most. Overall, a good ball-handling beast is definitely the soul of a team, and it is recommended that you take a look at Nash's **.

Among the ball handlers, I still prefer Nash.

The most effective way is to hold the ball, run more than four laps of the ball every night, first with the right hand and then with the left hand, not only to contact the ball sense, but also to practice, for more than a month, and then practice the crotch and other skills to catch it; As for arm strength, push-ups have always been a good choice, you can increase the confrontation of the upper limbs, if there are dumbbells, it will be better, as for the training method of dumbbells, you can find some ** on the Internet, in my experience, waist and abdominal strength is quite important, it is the most basic requirement for practicing good shots, come on.

Hold the ball every day, eat, sleep. Pull-ups, push-ups. One-on-one training every day, you must find a master to progress faster!

At least two hours of dribbling time a day, you can dribble while running, but to be as good as the NBA, then play streetball every day, first of all, you have to have this streetball environment.

As a point guard, you don't have a lot of power, unless you're skinny... If you want to exercise the strength of your arms, pull-ups, dumbbells. If you don't have dumbbells, you can find a bucket at home and fill it with the right amount to exercise (don't just exercise one).

Try to use your hands to charge the ball, shoot the ball to the decision, try not to look at the racket in the later stage, and dribble with feeling. It's up to you if you break through.

Find a shot put that fits your weight to practice.

Hold the ball every day, eat, sleep. Pull-ups, push-ups. One-on-one training every day, at least two hours of dribbling time every day, you can dribble while running, but to be as good as the NBA, then play streetball every day, first of all, you have to have this streetball environment.

You can practice with your classmates.

Practice solo work often and practice dribbling on the court.

Lift dumbbells and do basketball around the pole.

This is very simple, you are a normal right-handed dribble, why is the right hand better than the left hand, because we usually use the right hand more, the left hand is not used to dribbling, first of all, you first observe the dribbling action of your right hand, the normal dribble should be when the ball bounces up next to the hand, the hand is to touch the ball as soon as it is called to the inside of the body to draw a circle dribble, so that the ball can be controlled in the hand, will not leave their body, and when changing the left hand, because of the usual use of the left hand, not accustomed, You first let the left hand imitate the right hand dribble east seat, from slow to fast, feel the ball feeling, and at the same time practice the left and right hand east seat, that is, the left hand to the right hand, the ball in the right hand to bounce to the left hand, and then bounce the ground, so repeat the training, with the pure Kai Shi practice crotch, step the left leg, the right hand dribble the crotch, the left hand in the back of the hip after receiving the ball and then the crotch, repeated practice!

Usually pay attention to strength exercise, exercise the ability of the left hand, such as usually use the right hand to do the work to replace the left hand, of course, it is not necessary to use the left hand to eat with chopsticks, of course, if you practice the left hand to eat with chopsticks to stare at the source!

In short, practice more, and I wish you a better level of golf!

Word for word, hope, I used to be the main point guard of the university team!

First get used to the hand you are not used to. Before bending, for example, when eating, it was customary to use your hand to bury your chopsticks with your hand, so change to your left hand to practice. Let this hand be coordinated. Usually, you can also buy a small bar to mess with the front bell to practice strength with one hand.

Ball control training methods.

Practice slapping the ball with your left and right hands.

When shooting the ball, you should alternate the left and right hands at the same time, so that you can improve the ability to control the ball, most of them are mainly right-handed rackets, try to practice the left hand as much as possible, which will help your dribbling ability.

Pay attention to changing your dribbling stance.

For example, use more change of direction, changing direction dribbling is a common skill for passers, and it is also a practical skill for dribbling. That is, when dribbling, quickly change direction, catch the opponent off guard, and some can even shake the opponent, so that you can easily pass people. Pay attention to the usual practice of crotch dribbling, back dribbling and cross dribbling, etc., which are essential skills to complete the change of direction dribbling.

Master the hand shape of the racket.

When dribbling, it should be a palm-down dribble, which can be done normally, but once you run and dribble, the palm is easy to turn over involuntarily, and if the palm is up, it becomes a violation.

Dribbling lowers the center of gravity.

When dribbling, there is generally a relatively standard height, that is, the ball cannot be higher than the waist, and dribbling too high will lead to reduced basketball control and easy to lose the ball. So try to hold down the basketball, lower your center of gravity, and don't overdo it.

Play with the best players.

It is more useful to improve our ball control ability by playing with the masters, and through playing with each other, we can find our own shortcomings, which will make us more mature.

Practice on your own.

More practice ball control can improve our ball control level quickly, such as running back and forth on the whole court, controlling the ball reasonably, and not letting the basketball go too far away from our body.

Training physical fitness methods.

Physical fitness mainly includes the five basic strength, endurance, speed, agility, and flexibility. Physical fitness. Usually people refer to the strength, speed, endurance, agility and flexibility of the human body in muscular activities as physical fitness.

1) Run with the ball around the playground of about 400 meters every morning, 9-10 laps, and the speed can be slowly increased according to your own requirements (increase the ball sense and dribbling ability).

2) After running every morning, rest for a while, start frog jumping, and jump as far as you can every time, until you can't jump anymore. Repeat several times (to strengthen the legs and increase the bounce).

3) Do ankle lift exercises (stretch ligaments to increase bounce).

4) Do push-ups every night before going to bed (to strengthen the upper limbs, you must have enough upper body strength to support you when playing basketball).

5) Do sit-ups every night before bed. Note: Don't use things to press your legs (strengthen your waist and abs, increase your airtime) and play often.

When dribbling, the position of the torso is very important, keeping the torso between the defender and the ball to protect the ball.

When dribbling, the legs should be slightly apart, slightly wider than the shoulders, in a comfortable position, and the center of gravity should be down. Sometimes we talk about the center of gravity, someone is straight legs leaning forward, bending over, the center of gravity is lost, there is no balance, it should be bent knees, the back is slightly straight, as if sitting on a small chair, the head should be raised, observe the situation on the court, and dribble like this. The hand is like this, protect at any time, and someone will come to block the difference.

The eyes should look at the defender, but in fact, you must see through the defender, look through here, and there is an afterglow, so that you can observe the situation on the field at any time, and judge, if there is an opportunity somewhere, the ball will be passed out, which is what dribbling should pay attention to.

Some people dribble too high, even to the shoulder so high, there are two points that are not good, the dribble is high, the distance is long, it is easy to make mistakes, and it is easy to be knocked out, so the dribble should be lower, generally not more than the waist, below the knee joint, so dribble, pay attention to the protection of the hand.

Don't move for a while, squat up and shoot the ball, try to keep the ball on the side of your body. After becoming proficient, take 2 steps forward and 2 steps back, and shoot the ball between the marches.