Basketball Training Plan 10, Basketball Training Program

I suggest that the landlord practice his dribbling ability through these methods, and insist on half an hour a day, and he will be able to be fluent in about a month:

1. Basketball wrapping exercises; Swap the left and right hands of the basketball around your head, waist, legs, calves and other places for wrapping training, start slowly, and then get faster and faster, until you can wrap around the basketball smoothly and freely at the fastest speed;

2. Crotch hand change practice; Squat with your feet apart, keep your thighs perpendicular to your calves, your waist and abdomen perpendicular to your thighs, and wrap your hands around your legs with your hands under your crotch, just like writing an Arabic numeral 8, repeating faster and faster until you have complete control of the ball!

3. Two-handed dribbling practice; Squat down in the above movement, hold one ball in each hand and dribble, start dribbling two balls at the same frequency, then change the rhythm of the two balls to dribble at different frequencies, and drive faster and faster until you are fully proficient.

4. Separate training of the left and right hands; Dribble with each finger of your left and right hands, and make sure that the ball is no more than 10cm from the ground, then change your fingers to dribble in turn, and finally use both hands to change the direction of dribbling, cross dribbling, back dribbling, etc., until you are fully proficient.

5. Disguised and emergency stop; The above basic skills also need to change the rhythm to ensure that you can dribble smoothly when you sit on the ground, kneel on the ground, and squat on the ground, and ensure that the ball never falls off in the fast exercise, so as to achieve the effect of emergency stop and rapid change!

6. Success is important in persistence, I hope that the landlord will continue to insist, exercise according to the above methods, and can dribble and run 400m every day, during which various actions are changed! The effect is remarkable for a while!

Get up early in the morning, do ligament stretching exercises, dribble change direction, speed change exercises (you can hold a ball in each hand), various dribble layup exercises (try to be consistent with various movements of the left and right hands), and finally do shooting exercises from the basket to the three-point line (distance from near to far), of course, to ensure that there are no dead corners in the shot, and every position can be thrown! Don't take a break during this period, don't use the way you walk, and make sure to keep exercising (even jogging) for about 40 minutes to 1 hour! When you're done, go back and rest.

Play in the afternoon, it is best to start around 3 o'clock, play until dark (estimated 3 hours), you can shoot at the beginning, practice dribbling! Then play the game with everyone, the whole court or half court (of course, you can play with the type you think is very strong), train basketball awareness, basketball IQ, basketball offensive and defensive skills, and be sure to show the most positive state in the game, no matter what ability!

Go back at night, touch the basketball before taking a shower, practice dribbling with professional dribbling skills in the NBA (ball sense is the most basic and most important guarantee of ball skills), and do various physical fitness training, such as strength, muscles, explosiveness, ligament bounce, etc.! Practice according to your own situation. 30 minutes!

After that, if the landlord really works hard, he will definitely feel very tired, and then take a hot bath! Go to bed.

This method is very effective in training my skills, as long as it doesn't rain, I will practice it! Since college, from a novice who can't touch the ball to the main force of the college team, success depends on sweat and persistence, I hope the landlord will succeed!

Isn't that simple? The basketball that is not very angry, the basketball that can only be shot with a hard shot, goes to practice every afternoon before dinner when there is no one in the playground. It's best to be darker, you can't see the ball clearly, and practice the ball feeling!