Methods of basketball foot practice, basketball foot training content

Have you ever practiced with a small bowl? Many steps can be practiced with different small bowls to practice the flexibility of the steps, and there are also rope ladder exercises.

Basketball foot training, step training, basketball physical training.

Basketball footwork practice is mainly aimed at running, stepping, stride stop, jump stop, sliding step, attack step, and retreat practice.

1.Run in a straight line according to the prescribed position in the field.

2.Full-court or half-court one-on-one freehand practice using speed to get rid of.

3.Full-court or half-court one-on-one dribbling exercises utilize speed to get rid of.

4.Jogging or running at a medium speed to make strides, jumps and stops.

5.Jump up and stop in the dribble to break through the opponent.

6.Jump step stop catch ball breakthrough.

7.Half-court one-on-one offense and defense, with stride, stop, catch, jumper or pass.

8.In the half, one-on-one offense and defense, the interior players jump with their backs to the basket and stop and turn to attack.

9.Stand in a basic defensive position on the spot, and do side-sliding, forward, and backward sliding steps based on gestures or other signals.

10.Combined with other footwork movements, one-on-one hand-to-hand attack and defense exercises.

11.Do one-on-one offensive and defensive exercises with the ball in the same exercise 2.

12.Players stand in a defensive position, look at gestures or listen to the whistle to make attack steps.

Basketball footwork is mainly to carry out some projects to strengthen speed training, such as aerobic running plus some short-distance sprints, only the footwork is fast, footwork can be practiced well, before practicing footwork, we must know how to skillfully use the three-threat posture, and then according to the position of the left and right feet to break through the connection, pay attention to the three-threat posture when the right foot is in front, if you break through from the right side, you must shoot the ball first, and then you can step out of the left foot; Vice versa.

The footwork on the inside is relatively simple, if you are strong enough, you will have an advantage by playing, and the footwork is relatively not so important, and the footwork is based on solidity, not too fancy, like Kid Nash is pure basketball.

<> 1. The basic footwork of basketball offense.

1. Step to stop.

When one foot hits the ground, the sole of the foot supports the body to reduce the momentum of the forward rush, and the knee is slightly bent to reduce the impact force. At the same time, the body leans back to reduce the forward momentum, so that the center of gravity is shifted, slightly backward, and when the other foot lands on the ground, you also need to grasp the ground firmly to balance the body, and the center of gravity is between the two feet.

2. Jump stop (used when jumping after emergency stop).

When both feet hit the ground, bend both knees slightly at the same time to reduce the impact force and lower the center of gravity, and firmly grasp the ground with both feet to balance the body, with the center of gravity between the feet.

3. Turn around (when holding the ball, one foot is the pivot to change the direction).

Hold the ball in both hands, elbows outward and downward to protect the ball, knees slightly bend to lower the center of gravity, before turning, the free foot pushes inward to move the center of gravity to the pivot foot, when turning, the waist rotates to drive the whole body to move with the free foot, but you need to keep the center of gravity stable, do not undulate, after turning, the free foot lands on the ground, and the center of gravity moves back between the two feet.

4. Change direction to run (used to get rid of the defense or defend the offensive player).

If you want to change direction to the right during the run, when the left foot lands on the ground, the toe is slightly to the right and pushes hard, the upper body turns to the right at the same time, and the right foot is quickly stepped to the right, and the center of gravity is shifted to the right.

2. Basketball footwork skills.

1. Lower the center of gravity.

The so-called lowering the center of gravity does not mean that you can bend your waist down, but more importantly, you should bend your knees, rather than focusing on bending your waist. Of course, there are other auxiliary movements, which from a professional point of view generally require a head lift, shoulder side, and elbow lift (remember, elbow raises are mainly used to separate the opponent, not to hit someone).

2. Forward and cross step.

Forward and cross steps are the most basic breakthrough footwork in the footwork. Stepping refers to the first step forward when breaking through (subject to the direction of your breakthrough). The cross-step is the first step to the back.

In basketball, when carrying out basketball skills such as dribbling, passing, and breakthrough, it is largely dependent on foot movements. Below I will introduce you to the relevant information about the basic footwork of basketball footwork, I hope it will be helpful to you.

Basic footwork for basketball footwork

The basic footwork of the offense

Step to a stop(Used when making an emergency stop during a fast run).

Technical Focus:1When landing on one foot, the soles of the feet support the body to reduce the momentum of the forward rush, and the knee is slightly bent to reduce the impact force.

2.At the same time, the body leans back to reduce the forward momentum, so that the center of gravity shifts slightly backward.

3.When the other foot lands on the ground, you also need to firmly grasp the ground to balance your body, and the center of gravity is between the two feet.

Jump stop(Used when making an emergency stop after jumping).

Technical Focus:1After jumping on both feet or one foot, lean your upper body back slightly to reduce forward momentum.

2.When both feet hit the ground, bend both knees slightly at the same time to reduce the impact force and lower the center of gravity.

3.Balance your body by grasping the ground firmly with your feet, with your center of gravity between your feet.

Turn around(When holding the ball, one foot is pivoted to change direction).

Technical Focus:1Hold the ball in both hands with your elbows outward and downwards to protect the ball.

2.Bend your knees slightly to lower your center of gravity.

3.Before turning, the free foot pushes inward to shift the center of gravity to the pivot foot.

4.When turning, rotate your waist to move your whole body with your free foot, but keep your center of gravity steady and not undulating.

5.After turning, land on the free foot and shift the weight back between the feet.

Change direction and run(used to get rid of defensive or defensive offensive players).

Technical focus. 1.If you want to change direction to the right while running, when landing with your left foot, push your toes slightly to the right and push hard.

2.Turn your upper body to the right at the same time, and follow your right foot to the right quickly, and your weight shifts to the right.

Basic footwork for defense

Sliding steps(It is used for closer defense, and is divided into forward sliding step, back sliding step and side sliding step, depending on the direction of sliding).

Technical focus. 1.Feet about shoulder-width apart, knees slightly bent, center of gravity lowered between feet, elbows outward raised to chest level, upper body slightly forward.

2.If you slide to the right, push hard inward with your left foot to create momentum.

3.Then step on the right with your right foot, and when you land on your right foot, your left foot quickly follows the slide.

4.Repeat the above movements in sequence, and keep your body steady and not undulating when sliding.

Cross step(for long-distance defense).

Technical focus. 1.Same as sliding step.

2.If moving to the right, the left foot firmly stomps on the inside to shift the weight of the right foot.

3.Step right with your left foot in front of the right side of your right foot, cross your feet (called a front cross), and turn your upper body slightly to the right. (Note: If the left foot steps to the right behind the right foot of the right foot, it is called a posterior cross).

4.When the left foot touches the ground, the right foot steps quickly to the right, moving quickly and keeping the body steady.

5.When practicing, you can only do a single forward cross or back cross footwork, or you can alternate the front cross and back cross footwork.

Basketball is a highly technical sport, and footwork is very important during the game. The four common basketball footsteps include the basic standing step, the side step, the forward and backward move step, and the turn step, each of which will be described in detail below.

Basic Stand-Up Step: This is the most basic basketball standing position. Place your feet shoulder-width apart and bend your knees slightly, place your hands at your sides or hold the ball in your hands, keep your body straight and look ahead.

Side-stepping: In the game, you need to move quickly from side to side, and this is when you need to take a side-step action. Lift one foot first, then push hard to one side, shifting your weight to that foot and using the other heel to go up.

This process should be quick, steady, and keep the body balanced.

Forward and backward steps: Most basketball games are played under the basket, and both the offensive and defensive sides need to constantly run under the basket. This is where you need to move back and forth.

Lift one foot first, then push forward or backward to shift your weight to that foot, and then use the other heel to balance it. Pay attention to the need to maintain a good balance of body, and at the same time always observe the position of teammates and the ball to avoid falls or mistakes.

Turnaround step: In the game, sometimes you need to change direction or shoot suddenly, and you need to use the turnaround step. Start by lifting one foot, then use the other foot as a transfer point to turn the direction of your body.

When the lower body is in one direction, the upper body needs to follow the steering to complete a turning step.

To sum up, the four common footwork movements in basketball include basic standing steps, side steps, forward and backward moving steps, and turning steps. Mastering these footsteps allows players to be more flexible in the game, and also helps players better control the rhythm on the field and achieve better results.

In addition to this loss, there are some details that need to be noted. For example, in the basic standing step, keep your feet parallel and your hands should not be too relaxed or too tense. In the side step and forward and backward moving step, it is necessary to maintain the stability of the body and control the balance of the center of gravity of the upper and lower body.

In the turning step, you need to pay attention to the size of the step and the speed of the turn. Only when you have mastered these skills will you be able to perform at a higher level in the competition.