1. Stand by. Including all written materials and videos related to sports and basketball.

2. Find a good tutor. Try to find a fitness coach who can guide you or someone who knows this technology.

3. Basic skills training. Regardless of the previous practice in this field, it is suggested that it is best to start from scratch and proceed in a scientific way. There's a saying in China martial arts circles: After practicing boxing, you get nothing. The training of basic skills is to lay a good foundation in many aspects, such as technology and physical fitness.

4. Join a team. Basketball is a team sport. No matter whether you play basketball or not in the future, you should have a sense of teamwork. In other words, making a plan can't just stop at the goal of "fitness". It's good to perfect the fitness plan a little.

Second, gradually upgrade.

1. Let's start with warm-up exercises. According to the season. The limbs move first, the upper and lower limbs alternate, and the waist and abdomen move back.

2. Appropriate (due to system instability, these will be submitted temporarily and supplemented later)

Supplement:

Original text: "If you don't succeed in practicing boxing, you must be free."

Revision: "If you don't practice boxing, you will get nothing."

(Continued from 2, step by step)

2. Properly train the jumping ability. Note: There are similarities and differences between training and practice. Training is conducted with guidance, and practice can be conducted without guidance. The instructor will give you a preliminary test, and then the instructor can make a fitness plan according to your actual situation. If you want to develop professionally, you must train. If you are aiming at amateurs and you can practice by yourself, then the real plan is best to make it according to your own situation, and others are just "guides". There will be a fundamental difference. The result will be different. There is a saying in China: The master leads the door, and the practice is in the individual. This is a matter of subjective initiative.

So what if the jumping ability is trained? First of all, tendon stretching training is combined with basic skills; Secondly, flexibility training combined with sensitivity; Thirdly, the training of explosive power such as long jump and high jump is combined with start and stop, and with frog jump, small jump and middle jump. Fourth, in the case of effective pre-training, combined with big jump, use explosive force to carry out the highest breakthrough training.

3. Aerobic training to change various body types. When the basic training has reached a more skilled rhythm, we should combine jogging, fast running and turn-back running to continuously train the body shape change. For example, it will be applied to fixed step, eight steps, fixed eight steps, forward lunge, side lunge, horse stance and sliding step. And several steps can be replaced in the transformation process of specific graphics. Simply put, the most important point of body shape transformation is the transformation of step shape. Sometimes the body starts first, and sometimes the step shape supports the shape change. These skills with certain technical content should be carried out in the training process of aerobic exercise. Practice makes perfect.

4. Combine the process of body reserve to practice having the ball. One is to get the ball. Take the ball according to the rules of basketball. Keep practicing. This practice can be carried out by "squeezing time", that is, as long as there is time and place, it will be occupied. You need to master how to control the ball very skillfully. The second is to pass the ball. If you have companions, you can pass them on to each other. If you have no companions, you can practice against the wall. Fixed-point transmission and mobile transmission are combined, and the main exercises are fast and accurate. The third is catching the ball. It is best to have a companion for each other. When there is no companion, you can also use the wall to do it. In other words, take advantage of the rebound of the wall, take over at a close distance and then gradually pull away after proficiency. Then close-range fixed-point single-handed orders ... very skilled, and then move out and receive. This will be applied to various skills such as hands, eyes, body and steps.

Third, participate in team activities (omitted)

The front mainly tells you:

First, you need to make your own fitness plan. You can supplement the requirements I mentioned earlier. Because your time, place, physical fitness, life and occupation are unknown to others, even if someone helps you make a plan, it may not be suitable for you, because it is a blind "shooting".

Second, fitness should also include strengthening the brain. Whether it is fitness or brain strengthening, it is a learning process. When you encounter any problems and ask others for help, you should first set the tone as "I can do it, I can do it, but I haven't found a way". In other words, what you want from others is experience, not guidance. Then you can apply it to life, study, work and other aspects after studying. Is to combine fitness with study.

Third, please carefully understand the requirements I mentioned earlier. Supplement or expansion is not a problem that can be solved here. If you finish a fitness plan seriously, you may not be very satisfied with several papers. That requires very professional knowledge and technical support, which can't be done online. It takes time, and we need to have a comprehensive understanding of you in reality.

Fourth, you also need to know: What is the motion formula? What is a sports nutrition formula?

A journey of a thousand miles begins with a single step. Let's get ready. I wish you success.