Ways to build muscles and how to play basketball to master skillful dribbling

Strengthens muscles... Do more strength exercises, and it depends on what position of muscle you want to work and what type of muscle you want to work into.

The muscle types required by general basketball sports are good flexibility, good endurance, and strong confrontation ability rather than emphasizing extreme strength, so it is generally based on dumbbell and barbell exercises with multiple sets and less load Of course, the explosive power of the legs still mainly relies on squats Frog jumping is mainly aimed at continuous jumping ability.

There are many ways to master dribbling See more and practice more It will be good to be proficient naturally I highly recommend the method is no look dribbling training At first, you can be in the dim light at night After getting acquainted with it, you can use it in a place where there is almost no light or close your eyes Personally, I feel extremely practical.

Push-ups, sit-ups, dumbbells, this is the most basic way to practice strength, save money and be effective, tie sandbags to run to practice bouncing, practice dribbling, if you have time, shoot for two hours a day, practice both left and right hands, and then attach some basic movements, dribble down the stride, cross dribble, change direction, etc., soon your dribbling ability will go up, but there is one point, you must pay attention to persistence, especially the strengthening of muscles is not a moment and a half can be practiced, I wish you early success!

In my personal experience, it's just day in and day out, dribbling when you have time, until you feel like your hand is moving, and the ball is moving.

Keep practicing. Work on upper body strength.

1. The first thing to train is the feeling of the hand on the ball, also known as the ball sense. Or stupid, only by understanding the elasticity of the ball, its weight, etc., can you just control the ball. Practice passing the ball with both hands, put your hands in front of your chest, and use your fingers to pass the ball back and forth.

Don't underestimate this simple movement, it's the easiest and quickest way to develop your initial sense of the ball.

2. When you have a certain feel, the next step is to actually practice dribbling. Dribbling practice in situ, the body makes a forward stride action, the center is placed on the waist and the upper body is slightly forward, and then one hand does the dribble in place, and the two hands are exchanged in turn for training, and the whole process should be noted not to look down at the ball, because in the game to always observe the opponent's movements to find opportunities, a bow will only give the opponent the opportunity to infiltrate the ball, so pay attention to this in training.

3. The next dribbling training is to swing the ball, stretch out your feet slightly wider than your shoulders, bend over, and alternately dribble with your left and right hands to do left and right swing movements, just like a pendulum clock. At the beginning of this training, you can slow down and practice, and when you are familiar with the ball, you can slowly increase the speed and reduce the height of the dribble. Doing this well will help you dribble quickly in the future.

4. The next thing is the back dribbling exercise, which may be very difficult at first, as long as you do the above basic exercises and master certain basic skills, doing the back dribbling practice is completely natural. Shout that your feet are slightly wider than shoulder width apart, and put your hands behind your back to do alternate dribbling exercises with your left and right hands. In this exercise, it is important to slow down the speed of the dribble at the beginning and find the height of the dribble that suits you best.

5. Dribbling around the figure 8 practice, the same is also the feet slightly wider than the shoulder, lower the center of gravity, first take the right hand to start dribbling as an example, the right hand under the crotch dribble, the left behind the ball bounce, and then the left hand catches the ball behind the back and then brings it to the front to do the same crotch dribble, the ball bounces to the right behind the back, and then the right hand catches the ball and repeats this action.

The importance of dribbling, many people think that basketball is mainly about shooting accurately, in fact, shooting accuracy is very important, of course, learning basketball is also very important, if you know the style of NBA Steve Nash, Kidd, Paul and other masters, then you should know the importance of how to dribble.

Finger practice dribbling, seeing other people's wonderful basketball dribbling skills, you will be very envious, in fact, it has also gone through a lot of hardships to practice. Finger to practice the ball, for beginners at the beginning, should be very important, in the process of dribbling, the wrist to learn to relax, at the beginning of the dribble is now in place to dribble, slowly while walking.

It is very important to grasp the rhythm of dribbling, and it is very important to grasp the rhythm of basketball, many times, especially when playing basketball, if you can master the rhythm of the game on the court, you can use dribbling skills, and then go to shoot. When practicing, bend your knees and learn to lean forward.

Dribble variable speed. For dribbling, there are a lot of basketball superstars, like Ginobili and Dwayne. Wade, James Harden and other active basketball stars are all very skilled in dribbling and changing speed.

Changing speed requires not only the speed of dribbling, but also the height of the dribble and the timing of sudden acceleration.

How to dribble in basketball. It's too much to say, in fact, it's really better to go to the court to find a feeling, dribble the ball must use your fingers to dribble, not the palm of your hand to dribble, and the height of the ball should not exceed your waist. Don't be nervous when you play, learn to relax and go to the game to practice.

Dribble with a realistic approach. By the way, basketball is about actual combat, if you just listen to it and watch it, in fact, you should also know that legends like James and Kobe Bryant practice hard every day, if we want to play basketball better and learn to dribble well, we must practice more.

Mental mind to play, if there is no mind, then you can't see Maddie's 35 seconds and 13 minutes, many times when dribbling, you have to believe in yourself, and you should pay attention to some details. Playing is playing, you must learn to concentrate, or you will be easily stealed by your opponent.

The basic skills training of basketball is very important, mainly divided into dribbling, passing and receiving, pace movement and shooting 4 parts, today I will talk about the basic skills of dribbling.

The most important thing in dribbling is not only the feel of the hand, but also the coordination of the body, and then the sense of rhythm. You can get a good dribbling feel through 3 dribbling exercises and 4 basic dribbling exercises, but you just need to be hard and patient.

The 3 types of in-situ practice are:1Squat down on one knee with your legs crossed back and forth, keep your knees on the ground, and slap the ball on the spot with one hand.

The aim of this exercise is to master the speed and rhythm of the dribble. It should be noted that the height of the ball should be controlled, not more than the knee, not too low, and the landing point of the ball should be controlled within a small range, preferably one point. 2.

Lunge side, push and pull the ball back and forth with one hand. The purpose of this exercise is to strengthen the hand's ability to control the ball through push-and-pull dribbling. You also need to pay attention to the rhythm, and keep your hands perpendicular to the ground, not sideways.

The other is the speed of the forward and backward dribble, which is about the knee of the front leg of the lunge. 3.With your feet shoulder-width apart and your knees slightly bent, bend over with your hands hanging down naturally and do a cross-dribble in front of you.

This kind of exercise is based on the previous two exercises, which further strengthens the feel of dribbling, and also has certain benefits for coordination exercises. In this exercise, you need to pay attention to the height of the dribble, have a certain speed, lean over not too low, and after the hands hang down naturally, the fingertips are probably at the knees or slightly lower. New members of the professional team generally have to practice these three movements for 1 month or even longer, which is very boring and tiring, but the effect is very good.

The 4 basic dribbling exercises are:1Dribble in a different direction.

2. Dribble under the crotch. 3.Turn around and dribble.

4.Dribble in the back. After a solid 3 types of practice on the spot, you should have some feel for dribbling.

You can enter the training of these four basic dribbling, and the most important thing to pay attention to in the practice of these four basic dribbling is the sense of rhythm, and as the practice deepens, the speed of the action should be accelerated as much as possible. Once you've mastered and combined these 4 basic dribbles, you'll be able to break through easily.

Basketball is the most basic skill, and the above 7 exercises are the basic skills of dribbling. I hope you have time to practice a lot. And the practice of basic skills is not just done in the initial stages of basketball training.

Even if they are NBA stars, they will practice these basic exercises regularly. It is also a kind of strengthening for some friends who are better at basketball.

Let's talk about dribbling today. I have time to add some basic exercises for the other movements.

Basketball basic skills teaching: dribbling practice.

Dribbling, start by familiarizing yourself with the ball.

Dribbling is quite important in basketball training or games, and it allows players to:

When you can't pass the ball to your teammates, you can dribble the ball forward and attack; Move the ball to a more advantageous position to pass the ball to a teammate; or control the ball while waiting for a teammate to arrive to receive a pass; Dribble the ball toward the rim yourself and complete a shot or layup. However, it's also important not to dribble too much. If you dribble too much in the game, you can make the other four teammates stand there and watch you, losing the team spirit that basketball promotes, and dribbling slowly (passing the ball can get the ball to the basket faster).

You should learn how to dribble and when to dribble (and when to pass).

The ball should be dribbled with the fingers, not the palms of the hands. It is best not to dribble higher than the waist (this makes it easier to control the ball). When dribbling, relax your wrists and squeeze the ball downwards instead of whipping.

It is necessary to train both hands to be able to dribble proficiently. Start by learning to dribble on the spot, and then be able to dribble and move around while getting proficient. Don't think too much about your speed when dribbling, master the dribbling technique first.

Once you've mastered your dribbling skills on the move, start gradually increasing your movement speed until you reach full speed. The speed you use is based on how comfortable you can dribble.

Dribbling is about looking up and watching the situation on the court at all times. If you dribble and look down at the ball, you can easily be stolen by your opponent, and you won't be able to see your teammates in a good position, or even if you're in an easy position to shoot.

Controlled dribbling.

Control dribbling should be used when you find it difficult to pass the ball and unable to move forward quickly, or when you are observing the situation on the court and preparing to pass or shoot. Dribble at knee to waist height. Bend your knees slightly and lean forward to make it easier for you to control the ball and change speeds quickly.

The arm that is not involved in dribbling should bend the elbow and extend outward, maintaining balance and also preventing the opponent from approaching.

Dribble quickly. When you're going to dribble quickly to the frontcourt, of course, dribble quickly. At this time, you should also lean forward and pat the ball slightly forward, dribbling slightly higher between your chest and waist. The body is facing the direction of movement, and the eyes are looking at the whole field.

Variable speed dribbling. Dribblers can dribble at variable speed (or with sudden changes or other feints) to break through the opponent's defense. Variable speed dribbling requires changing the dribble height in addition to changing the speed of the dribble. Approach your opponent with a small stride, then suddenly accelerate (and stride length) and bring the dribble down to the knee level for a quick breakaway.

Variable speed dribbling requires a lot of practice to use effectively.

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.

When dribbling, open your fingers and touch the ball with your fingers and the outer edge of your palm, without touching the ball with your palm. When dribbling low, the wrist joint is mainly used as the axis, and the strength of the wrist and fingers is used to dribble; When dribbling high in front of the body and changing direction to high dribble, the elbow joint is mainly used as the axis, and the strength of the forearm, wrist and fingers is used to dribble; The side- or side-to-side pull-up high dribble mainly uses the shoulder joint as the axis, and uses the strength of the upper arm, forearm, wrist, and fingers to dribble. When slapping the ball, the hand should be sent up and down with the ball, and the time to control the ball should be extended as much as possible, which is conducive to protecting the ball and changing the movement according to the situation on the court.

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. For example, when dribbling forward without defense, the ball should be landed on the side of the body and kept at an appropriate distance according to the speed of the advance.

When the opponent is pressing the defense, the ball should be kept away from the opponent, and the dribbling method of side-to-side defense should be used to 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 dribbling method to break through the defense.

5.Coordination.

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. The faster the footsteps move, the farther back and lower the part of the slap on the ball, the farther the landing point, and the greater the force of the slap on the ball and **.

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.