How to improve your footsteps

If you're fast enough, stick to the person's body and be careful to stick to the person's body, so that it will be difficult for him to keep up with you. If you're flexible enough, practice feints, crotch dribbles, turns, backdribbles, and more. When defending, it is very important to move your feet, practice moving your feet laterally, pay attention to moving rather than stepping, I believe that you should know what to do if you play a lot.

At the same time, paying attention to the balance of the body is also very helpful for your breakthrough, don't dribble to your legs or feet when you dribble the ball, hehe.

Share a step flexibility training move.

Personally, it is still recommended to exercise for the whole body, such as swimming.

Whether the legs and feet are flexible or not is related to the tendons, after the exercise, reasonable leg press and relax the muscles, step by step.

Look at the individual's physical fitness, such as whether you have chronic injuries, especially the knees, waist and ankles. and how well you've exercised in the past. The skipping rope on the first floor is a kind of quality exercise.

If you haven't had a chronic injury in the past, you should have the strength of your legs before you can start exercising flexibility. That is to say, run or squat first to strengthen the leg muscles. Then choose the sport you want to move your feet quickly, depending on your personal preference, you can choose table tennis, badminton, basketball.

Playing soccer improves the flexibility of your footwork.

1.Dancing, doing foot exercises, and more.

Jump rope can be contacted. That's how boxers connect.

Under normal circumstances: insist on running every day, while maintaining the habit of pressing legs, insist on pressing legs every day, your legs will become softer and softer, and you will walk lightly and powerfully! With the accumulation of contact, the pace will naturally be flexible!

However, if you are an elderly person, it is recommended to take a walk every morning depending on your physical condition! Keep it up!

Frequent full-speed running on irregular routes. That's how I practiced.

Teach you a few ways to practice your steps: the first one: half-squat jump.

1. At the beginning, half-squat to the position of 1 4, place your hands in front, 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!! 003:

Second item: Raise your toes (calf raises): 005:

1 First, find a step or a book to put on your feet, and then put only your toes on it, and your heels must not touch the ground or pad.

2 Raise your toes to the highest point.

3 Slowly lower it again and finish it once Finish with both feet, complete a set.

Third item: Steps: 006:

1.Find a chair and put one foot on it at 90 degrees 2Jump away as best you can, change your feet in the air, put yourself on a chair, 3Repeat 2 and return the original jump foot to the chair to complete the other jump.

Fourth item: vertical jump: 016:

1.Keep your feet shoulder-width apart"Lock"Your knees.

2.Jump with only your calves, bend only your pavements, and try not to bend your knees.

3.When you reach the ground, take off quickly again and complete it again.

This one is hard, you can use your hands to help you jump.

Fifth item: Toe jump: 001:

1.Lift your toes to the highest point, 2Take off quickly on your toes, and do not jump more than or.

Sixth item: Squat jump: 008:

This one is only practiced on Wednesdays.

1 Stand with a basketball in front of your chest.

2 Squat down (half squat), look ahead, keep your back straight, lift your toes, and keep your thighs at 90 degrees 3 Jump up to 8 13cm, be sure to maintain the posture of step 2, 4 Landing on the ground, and finish it

5 If you want to jump 15 times, you need to jump 8 13cm from 1 to 14, and you need to jump high with all your strength on the 15th time.

1.Kick your feet quickly on the spot.

2.Use the stairs to step up and down.

3.You can learn to dance, and this can improve the coordination of your steps.

4.You can practice running and stopping.

You can participate in more outdoor activities to increase your energy.

You can land on your toes first.

There is another kind that I don't know how to say, which is to spread out and try to let your feet touch the ground lightly. I can't tell you how to feel it.

Lift dumbbells often and run with sandbags on your legs. As long as you put the sandbag down, you will feel like flying, of course, the effect time will be very short, but as long as you hold on for a long time.

Run and exercise regularly to make your steps more flexible.

Do regular exercises for the hands, feet and ankles

Take good care of your legs to stop aging from coming early.

Do you mean the legs and feet of martial arts or the legs and feet of football.

If it is martial arts, it is simply to kick more sandbags;

There is a lot of knowledge in football, just like you said juggling the ball, this needs to be practiced more, practiced often, and you can practice if you have nothing to do. In fact, the basic skill of football is to dribble the ball around the pole, and you can practice this well than juggling the ball.

To improve the coordination of movements, most of the time I work on flexibility, muscle endurance, technique, or difficult movements. The softness is improved, and the range of action and ductility are increased; If you have good muscle endurance, you will be able to engage in actions in different realms, and you will be able to use just the right amount of force in technical movements; Therefore, the best way to improve coordination is to learn superb skills or more difficult skills, such as non-habitual hand layups, which require the full use of muscles and joints and other organs that you rarely use, so this kind of learning will improve your coordination. Ask about the skills and principles of passing and receiving; This part was actually written in Lao Xu's personal anthology, and I will explain it again here. First of all, let's talk about the mentality of receiving, which is one, don't think that your teammates pass a good ball every time.

Second, after receiving the bad ball, immediately correct it to the basic ball-holding position. So the point of receiving the ball is:

1. When receiving the ball from a bad angle, quickly adjust your body to face the basket, and maintain the basic ball-holding posture that can shoot, pass, and dribble. In other words, if you receive a bad pass, don't take advantage of it to dribble. 2. When receiving the ball from the waist up, the fingers are facing upwards and the palm is facing the ball.

3. When receiving the ball from the waist down, the fingers are facing down and the palms are facing the ball. 4. The moment the fingers touch the ball, the forearms of both hands are withdrawn along the ball. What about the passing mentality, first, have a sense of responsibility and do not pass the ball casually, resulting in mistakes.

2. Pass to the best receiving position so that teammates can shoot, pass and pass immediately. 3. Don't look at your teammates and pass to your teammates, but be able to pass the ball loudly. Fourth, the field of vision is comprehensive and can choose the most favorable teammates to pass.

There is probably one reason for the mistake in passing and receiving the ball, the passer did not estimate the height and physical condition of the receiving teammate. Second, the receiver is not alert enough or too nervous. Third, the receiver does not pay attention to the ball or is not ready to catch the ball or run away from the ball.

Fourth, the eyes look at teammates and pass to teammates, so they are intercepted. Fifth, the pass is only fast and loses the accuracy. Sixth, the close-range pass is too hard.

Seventh, the basic action of passing is not good. What about the key points of passing, first, the pass is fast and powerful, and the ball travel route is best in a straight line. Second, the passing target is between the chest of the teammate and the dantian.

3. When passing the ball, the ball should have a back spin to avoid floating balls. Fourth, the elbow is naturally closed when passing, otherwise the forearm strength cannot be fully used. 5. Point your index finger at the target after passing the ball.

If you want to maintain your health, do the legged pose, 10 minutes a day, easily help your hips become more flexible!