How to improve your physical ability in basketball

First of all, for the fitness plan, it varies from person to person, depending on the physical condition, you can't make a high-intensity plan all at once, you can improve your physical strength, explosiveness and bounce to sit up from the feet: sandbags are indispensable, but don't tie ten kilograms or more at once, you need to get used to it, you can adjust it to 5 kilograms at the beginning, maybe the feet or calf muscles will not adapt at the beginning, but after a long time, you will find that the strength of the feet and calf muscles will be significantly enhanced, and you will gradually adapt to it, and then trot or regular running, Gradually let the thighs adapt to the weight, gradually increase the thigh muscles, which will also alleviate the cramps caused by the sudden outbreak, when you find that the tied weight can not meet yourself, increase the weight (not too much), and then start to help the sandbag to do frog jumping, touch the height, adhere to the quantitative amount every day, you can gradually exercise the waist and abdominal strength while exercising the strength of the feet, as for the body coordination, I think you should know how to exercise, when you are bored, you can use a jump rope to solve it, enhance the overall coordination, as for the upper body exercise, Dumbbells and push-ups can be solved, if you want to enhance the strength of the duel, you must practice the next game, in the confrontation can try to use some back slash movements, understand your own shortcomings.

The above is my personal opinion after long-term exercise, the key is to persevere, integrate the daily exercise program as a habit into your body, and one day you will find that you have improved not a little bit, haha......

The first is strength training, push-ups, sit-ups are the best options, and of course, if you have the conditions, you can also contact the lower limb strength at the gym!

The second is speed, doing fast switchback runs on the basketball court, practicing quick slides and small breaks, which is great for keeping up with the speed of the defenders!

It's endurance again, let's practice long-distance running!

Dumbbells and lateral weights as well as bench presses are essential!

A person stands at a distance of more than 2 meters opposite you.

Hold a tennis ball or something, then suddenly let it go, and you're as fast as you can to catch the tennis ball before it hits the ground.

You can also stand at the free throw line and catch every rebound that everyone else shoots out to practice.

Both of these are NBA methods of reflexing specially.

How to improve the body's ability to fight a training easy solution, playing basketball collection.

To improve physical resistance, the most important thing is to exercise more, insist on jogging for half an hour three times a week, and it is very beneficial to move your body more after getting up in the morning, which is very helpful to improve your resistance

1) Every afternoon after the third period of class there is an hour to eat, play basketball, Saturday, seven dozen (2) in the bed in the evening with push-ups and sit-ups, mainly exercise abdominal muscles, pectoral muscles and red triceps (3) jump rope at noon, go upstairs and jump up when you go home, a good way to jump, (4) use the schoolbag as dumbbells, even Hong biceps.

5) Regular long-distance running to enhance physical fitness and endurance.

6) Dribbling is the most important, and basic skills such as layups and long-range shots are well practiced.

7) Look up some professional knowledge on the Internet.