Where to warm up and which box to hit in the basketball game

Warm up on the basketball court of the game and hit the box on your side.

Run a few laps around the basketball court for about 20 minutes, change the tricks, cross step running, rapid S bend and change direction to run, start to move the wrists, ankles, knees and hips after running, the legs are separated, the same width as the shoulders, one foot is on the tip of the ground, do the front and back circles, and at the same time insert both hands, move the wrists around the small circle, do a few more rounds of benefits, and then change to the other foot to repeat the above actions.

Dribbling: The feeling of dribbling and finding the ball, no matter where you play, the feeling of the ball is very important for a defender forward or center, especially a guard in possession. Make yourself have good coordination and get into the groove quickly in the last game or sport.

You can also practice passing with another partner, constantly passing and catching the ball, and find a good feel and tacit understanding with your teammates.

Then there are shooting and layup drills, starting with unmanned drills. Find the feeling of shooting first, and then get into the groove quickly. Then there's defensive drill, shooting, and layups. You can train in your own way, but don't put too much pressure on the defense and don't use too much energy.

With your back to the basket at the other end of each practice, use a defensive stance with your feet staggered, with one foot off the ground and the other foot back. Here are a few ways to practice defensive footwork.

In any sport, it is necessary to warm up before the competition, so as to avoid injuries and at the same time keep your body active and in good physical condition. What exactly should you do to warm up before a basketball game?

1. Jog. Don't use too much physical strength when running, you can run on the side of the field, warm up your body, make yourself into the state as soon as possible, feel the body slightly warm, or sweat slightly. Especially when the temperature of the stadium is low, it is necessary to let your body run quickly. In the NBA, the team's bench jogged on the edge of the court in order to keep his body warm.

2. Full stretching of the body, mainly moving the wrists, ankles, knees and hips.

1) Wrist and ankle: Spread your legs apart, shoulder width apart, point your toes to the ground, do a positive and negative circle, and at the same time insert your hands together, move your wrist around a small circle, try to do a little more, and then repeat the above action with another foot.

2) Knee joint: Place your hands on your knees and make small circles back and forth.

Hip joint: Pinch the waist with both hands and rotate the hip joint back and forth, left and right.

3. Dribbling, passing and receiving, shooting, combined with the warm-up of the ball.

1) Dribble: Properly find the sense of finding the ball.

2) Passing and receiving: Passing practice, passing and catching the ball, recovering the feeling and restoring muscle memory.

3) Shooting: Shooting and layups to get back the feeling of shooting, easy to get into the state.

In short, when playing in a stadium with low temperatures, you must warm up fully before going on the court to effectively protect yourself and avoid sports injuries in fierce confrontations.

Basically, it's running a basket, moving the joints, pressing the legs...

It is necessary to fully relax the muscles, move the joints, and loosen the muscles and bones, such as leg presses...

Pulling ligaments, trotting, auxiliary exercises you should know, there is also running blue, shooting.

Find a way to move every part of your body that you can use.

Run a few laps around the basketball court for about 20 minutes, change the tricks, cross step running, rapid S bend and change direction to run, start to move the wrists, ankles, knees and hips after running, the legs are separated, the same width as the shoulders, one foot is on the tip of the ground, do the front and back circles, and at the same time insert both hands, move the wrists around the small circle, do a few more rounds of benefits, and then change to the other foot to repeat the above actions. Now it's time to move your knees, place your hands on your knees, left or right as you like, and make small circles back and forth. After moving the knee joint, move the hip joint, pinch the waist with both hands, rotate the hip joint back and forth, left and right, of course, you can also press the legs, do a few jumping movements, in short, these preparatory activities are definitely beneficial and harmless to do a few more times.

Now you can start shooting practice, running baskets or whatever, but remember that if you play a game in a team, you should move slowly and then go all out, and preparing for the event is not the same thing as playing basketball.

In addition to the general stretching warm-up exercises, some targeted warm-up exercises can also be done, so that students can more effectively master various techniques and increase ball sense.

Targeted warm-up exercises that do not hold the ball.

Before teaching each technique, let the participants learn the movements of the technique step by step, so that they can grasp the key skills and increase their confidence.

Targeted warm-up exercises with the ball.

Pass your hands to each other and catch the ball.

Preparation: Stand with the ball in front of you.

Technical Focus: Use your fingers to pass the ball from one hand to the other, keeping your hands at a certain distance when passing; Once you are familiar with it, adjust the position of the pass (e.g. from the front of the head to the front of the feet).

Wrap your hands around your body.

Preparation: Stand with your feet together and hold the ball in front of your forehead.

Technical focus: Pass the ball with both hands, catch the ball, and make the ball go around the head, waist and knees from top to bottom, and then repeat the pass from bottom to top to catch the ball.

Exchange on the spot and raise your knee to make a "figure-8" pass.

Preparation: Raise one knee and hold the ball between your legs, placing your hand under the leg and the other hand in front of your standing leg.

Technical focus: Wrap the ball from under the thigh to between the legs, exchange the legs and raise the knee to form a "figure 8".

Before going on the court, it is best to do some leg presses, then jog for 5-8 minutes, then take the basketball, dribble, shoot, and then do some squats and big jumps, so that you can fully warm up your forehead and body, and devote your whole body to the game.

Take a hot bath! The body is hot!

Stretching, running baskets, team playing boards.

The main muscles that should be stretched during the warm-up: the back of the thighs, the inner thighs, the calves, the back, and the shoulders.

Stretch the muscles of the back of the thighs:

Sit on the ground, straighten the leg you want to stretch in front of your body, bend the other leg, the outside of the whole leg is close to the ground, form a triangle with the straight leg, keep your back straight, bend forward as far as possible from your hips, grab the toes of the straightened leg with both hands, and hold this position for 20 minutes

Stretch the inner thigh muscles – method one.

Sit, with the soles of your feet close to each other, your knees propped outward and as close to the ground as possible, grasp your ankles with both hands, hold this position, count 10, relax, and repeat 3 times.

Stretch the inner thigh muscles – method two.

Sit, keep your feet straight and spread apart in front of your body, keep your back and knees straight, bend forward from your hips, grab the ankles of your legs with both hands from the inside of your legs, hold this position, feel your inner thighs taut, relax, and repeat.

Stretch the calf (posterior) muscles.

Lean over, support your body with your arms and one leg (straight, toes on the ground), bend the other leg in front of the body and relax, the center of gravity of the body is concentrated on the toes of the supporting foot, the heel is back and down, feel the muscles in the back of the calf being tightened, keep the tension, count 10, relax, repeat 3 times, then switch to the other leg to do 3 times.

Stretch the shoulder muscles.

Lie on your back, lift one leg, grab the thigh near the end of the knee, pull hard towards the chest, keep the other leg straight and close to the ground, and the head cannot leave the ground, hold the position, count 10, repeat 3 times, and switch legs.

Stretch the shoulder muscles – method one.

Grab the elbow of the opposite arm from the outside or back with one hand, pull towards the opposite side of the arm being grabbed, hold the position number 10, repeat 3 times, and then stretch the other shoulder.

Stretch the shoulder muscles – method two.

Hold your fingers crossed at the top of your head, palms facing up, arms up and back, hold for 15 seconds.

Stretch the shoulder muscles – method three.

Straighten one arm upwards, then bend the forearm behind the head, relax, grab the elbow from the back of the head with the opposite hand and slowly pull it towards the opposite side, holding for 15 seconds.

Simple activities that help stretch muscles, such as trotting, push-ups, waist and limb stretches, etc.