Basketball: How do you increase the speed of breaking through the first step? What are the practice

Learn to change direction first, then increase your speed and explosiveness. The way to train is to do squats, one-foot jumps (to maintain a certain height), pull-ups, sandbags, and a certain amount of running every day.

Uphill stride jump: The bigger the stride, the better.

Downhill acceleration: Require as fast cadence as possible.

Landing sprint: Find a high place slightly lower than your bounce height, and sprint immediately after jumping, [it is required to start immediately after landing, and the feet must be in situ to exert force].

High leg sprint: Do your best to raise your legs, and then sprint, it is best for someone to give orders next to you, [it is required to start immediately after the whistle, and the feet must be in situ].

These are the most convenient and effective ways to practice, but there are a few things to keep in mind:

1.Strength is the foundation, and when the strength is great, the effect is good, and it is not easy to get injured.

2.When practicing, consciously make the gluteus maximus, the back of the thigh, the upper limbs, the latissimus dorsi, the trapezius muscle, and the neck exert force.

3.[The inside is the most important, one is to train the speed of consciousness, and the other is that many people will take the first step back to find the posture of getting used to exerting force, but in fact, the speed that this time can bring you is far from enough time for you to waste.

One more thing to add, don't be too anxious to practice explosiveness, don't make yourself tired like a grandson, that is useless, the main thing to practice is mental strength. The length of the first two training is up to 10 meters, and the last two should be done with all your strength each time, but the sprint is up to 6 steps.

As for the first step of dribbling, the ball is on the left when you rush to the left, and the right is on the right.

The breakthrough lies in the explosiveness, and the starting speed lies in the calf, the easiest way to practice the calf is to jump the steps, the strength of the calf is up, the explosive power is enhanced, naturally, the speed of the breakthrough is up, but at the same time, the ball skills must keep up! Wish! Thank you.

The breaking speed is determined by personal physical fitness and basketball awareness, and it is recommended to practice it from the following aspects: practicing frog jumping, mainly to exercise the calf muscles, increase the calf bounce speed, and can provide enough energy in terms of strength.

This is mainly due to explosiveness, but feints are also very important, and the main thing is to shake the opponent's center of gravity first.

Practice sliding steps, side slides and forward skating, improve leg strength, practice calf raises, improve ankle strength, practice changing direction without the ball, master the essentials of movements, combine static movement with virtual and real, and practice diligently.

Dude is still just starting to play. Breaking through the speed will definitely throw others off or shake them off. First of all, the center of gravity should be low.

Let's take kobe. Everyone knows that Kobe has a very low center of gravity when he catches the ball, and so does MD. Hold the ball low with both hands.

If the buddy is not an explosive player, he will break through by shaking off the opponent. When you receive the ball, keep your eyes on your players. The ball is faked from time to time.

It can also be swayed from side to side. Even if you can't break through at first. If you learn to shoot a pull-up jumper, it's still okay.

1.Be explosive.

2.The center of gravity should be low.

3.Spherical good. There are a lot of people who are not lucky enough to get lucky, let alone seize this fleeting opportunity to break through4Be determined. When you see an opportunity to break through, you must be determined and not afraid of it.

You may say that the other person is in good health, but you are afraid of physical contact. Then you have to train yourself strong enough.

Explosiveness.

The main thing is to train the legs.

The thighs are trained until the muscles are full (that is, thick) and the calves should be thin (liket-mac), it is recommended to skip rope, run 100 meters, and squat.

The speed of the breakthrough is determined by the individual's physical fitness.

and basketball awareness, it is recommended to practice from the following aspects:

1. Practicing frog jumping is mainly to exercise the calf muscles and increase the calf rebound speed, which can provide sufficient support in terms of strength.

2. When playing, consciously cultivate your basketball awareness, such as playing positively and not always standing still. For example, strong rebounds need to be stuck and judged in advance.

3. Practice sit-ups.

to strengthen the waist and abdomen, at the moment of starting, the waist and abdomen exert a lot of force.

Quickly improve your bouncing power training tutorial 1

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 fingers, you can't rest more than 2 minutes between sets, if you do, you need to do the next item directly, 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 laugh at, and then put only your toes on it, and don't let your heels touch the ground or cushion.

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 hard as 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.

Jump with only your calves, bend only 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 bounce power training tutorial 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.