Second, joints-first use bones and joints far away from the heart, that is, fingers and ankles, wrists, knees, etc. ; At the player level, six to eight joints are recommended, and eight beats per joint is more appropriate; The general public suggests that four joints should be operated, and eight beats per joint is appropriate.
Third, stretching exercises-static stretching, each stretching action is suitable for 15 seconds, and it is also far from the heart; It is advisable not to feel pain and sour when stretching; This part of stretching exercises can be divided into two categories, one is the player's own operation, the other is the interaction with teammates, and the trainer or protector can also be entrusted to assist stretching.
"jogging to prepare for exercise"
At the basketball coach seminar, I jokingly asked some teachers, coaches or students why they should jog first to prepare for sports. Do you want to jog when you feel good, and stop jogging when you feel bad? But why do you have to jog first, then engage in joint exercise in order, and then engage in stretching exercise? If you read the introduction carefully, you can understand that jogging before preparing for exercise is just to "warm up" your body before operating other projects; Otherwise, joints, muscles and ligaments are in a state of low temperature and waiting, and direct joint exercise or stretching exercise is not ideal.
For example, I have seen many basketball players stretch as soon as they are ready to exercise; From the actual discussion, can the joints, muscles and ligaments be fully stretched without jogging or joint exercises and directly operating stretching exercises? Impossible, right? Therefore, people who engage in warm-up exercises in an improper order should make a modification. Another question I'm joking about is: How long (how far) does it take to prepare for jogging? Similarly, I said with a smile, did you not start doing joint exercises until you felt good? Of course not.
Zhang Youwen, a female basketball coach of the World Universiade and a sports injury prevention major in the Department of Physical Education of China Culture University, suggested jogging before preparing for exercise until you sweat a little. From a practical point of view, summer is hot, and some people do not exercise or sweat. Therefore, some documents suggest that jogging from 1000m to 1500m is appropriate; The key to this 500-meter gap is that when it is cold, you need to run a longer distance, hoping to warm your body. When it's hot, you can run less distance. So, what about the general public? Untrained people, you want them to run 1000m, perhaps, more than half of them are dead; Therefore, for the general public, the adjustment and correction should be above 200m, and for young golfers, it should be between 400m and 800m m.
"Joint Movement and Stretching Movement"
Where should we start preparing for the joint exercise? From the discussion of exercise physiology and human anatomy, the blood of human body flows through the artery after being squeezed by the pump, of course, first through the tissues and organs near the heart, and then the blood and nutrients are delivered to the tissues and organs in turn; Therefore, fingers, toes and other organs are naturally considered as the last transport parts of blood and nutrients. From this, you can easily understand why many people are "cold hands and feet" after winter, which is the reason; Therefore, joint exercises to prepare for exercise should also be operated from a place far away from the heart, which is a factor to promote them (hands and feet) to heat up as soon as possible. Stretching also starts from the part far away from the heart, so it also starts from the fingers, arms and so on.
There is a warm-up exercise called stretching, commonly known as lacing, which can be regarded as a part of warm-up exercise and finishing activities, but the following points should be paid attention to in actual operation procedures:
First, let the body move before the operation. It is advisable to jog first and engage in joint exercises to warm up, so that the body can adapt to stretching exercises, otherwise the muscles that have not moved will be easily pulled when they suddenly stretch.
Second, stretching exercises can increase and improve flexibility, but it also needs to change from simple movements to difficult movements; Otherwise, muscles and tendons are also prone to strain and sprain.
Third, when operating stretching exercises, different muscle groups should be stretched alternately, and the overall stretching of muscles and joints should also be taken into account. Don't stretch the same muscle continuously.
Fourth, it needs to be implemented according to the weather temperature. Do more when it is cold, and reduce it slightly when it is hot; For example, I have seen stretching exercises in the warm-up exercise of American college basketball team or Korean national basketball team, all of which are more than 20 minutes.
Stretching exercises can be roughly divided into three categories, including static stretching, ballistic stretching and proprioceptive neuromuscular facilitation (PNF) stretching. In fact, all exercises can effectively improve the flexibility, but static stretching is the safest because it has the advantage of less damage to muscle fibers or other connective tissues. Second, it will not cause muscle pain. Third, it consumes less energy. Fourth, the effect is better. As far as the level of the general public is concerned, it is recommended not to engage in the stretching exercise of the latter two without regular training.
"Basketball Team Warm-up Exercise"
How to operate the warm-up exercise of basketball team training? According to the discussion of theory and practice, I suggested at the basketball coach seminar that jogging should be warmed up with unaccustomed dribbling, especially the frequency of dribbling should match the rhythm of running, because it can also be a kind of rhythm training; In this warm-up exercise of jogging and dribbling, I will ask you not to watch the ball when dribbling. Besides, all the documents I have read are suggestions. At this time, jogging and dribbling can also play some popular, relaxed and fast-paced music, so that players can do some dribbling exercises in line with the rhythm; There are also coaches' suggestions, instructing players to simulate the training focus of the day while running, and prepare for the three steps (preview, practice and review).
Then, of course, do joint exercises around a circle; Most coaches will practice with the captain in the center of the circle, including shouting passwords. The coach will check the situation of each player before training, such as whether his face is pale or not. Then stretching exercises; Basically, it is from simple, far away from the heart, and then engage in difficult, two-person stretching exercises. Many coaches and assistant coaches, trainers or team managers will do some auxiliary or supervised stretching for those players with poor flexibility when they are engaged in stretching exercises; On the one hand, I hope to improve the level of these players with poor flexibility, on the other hand, I also take the opportunity to interact with the players and care about their situation.
Finally, our suggestion is footwork practice. This footwork is easy jogging, running at 60% speed, running at full speed and then stopping, running with one (both) feet at 60% speed and stopping, running with both feet at 60% speed and turning around, striding, breaking, leg lifting, leg lifting, kicking and kicking, jab step, big stride (to make a goal: hand target), twists and turns. Forward and backward (shuffling), helping and restoring (closing the door) to press the ball (pressing the ball), three kinds of footwork (triple threat), running fast, jogging backward, squatting and falling, etc.
These footwork exercises were discussed by 16 players in the team. It is suggested to form a four-way column, once every four positions, such as the free throw line, the center line, the free throw line and the bottom line. Every footwork is calculated back and forth on the basketball court. When the previous player passes the center line, the next player begins to follow the operation; If the left and right feet are practiced separately, then the left foot mainly goes and the right foot mainly returns. Sometimes, I will let the players dribble at the same time all the time.
"Warm-up exercise during the competition"
How to operate the warm-up exercise before the game? This is a question for the primary school basketball coach; We discuss from the textbook and teaching method of "Introduction to Pedagogy" that basketball games are always inseparable from dribbling, passing, shooting and defense. So, of course, these "secondary activities" should be introduced into the warm-up exercise before the game, so that players can play in the "main activities". Therefore, considering from this theory, jogging (dribbling is ok), joint exercises, stretching exercises and footwork are necessary contents; As for primary school players, for example, 1993, when I led a team to play the national competition, most of the venues were still unusable after footwork. So I'm going to let the players do all kinds of passing and catching exercises in the same place, especially the passing with both hands holding their chests, because it's similar to shooting with both hands, which can help them do a good job in shooting practice. Then, after the site allows the operation, they are as follows:
First, dribbling and layup and defense: let all players do various dribbling and layup exercises on the left and right sides of the half; In the midfield, do the practice of sliding with your bare hands.
Second, the triangle pass layup: use two or three balls, mainly passing the ball with both hands on the chest.
Three shots or five shots: top of three-point coil, 45 degrees on both sides, bottom line on both sides, etc.
Fourth, the auxiliary attack: No.65438 +0 point guard does dribbling and dribbling exercises; No.2 shooting guard and No.3 small forward strengthen the attack outside the 45-degree and 3-point lines on both sides, including catching shots and dribbling shots in one step; No.4 power forward and no.5 center, low back frame attack, high cover attack, pick and shoot.
Free throw: two balls are penalized at a time, and the ball is applauded twice and the free throw is applauded once.
The above time allocation depends on the amount of time allowed for practice and official competition; For example, you are not allowed to enter the venue until 20 minutes before the game. In the discussion of time management, the proportion of each item is equal, and each project is planned to be implemented within 4 minutes. Judging from the contents of the pre-match preparation exercises suggested above, you may ask: Will these players be exhausted after the operation? In my opinion, if we do this warm-up exercise, the players have exhausted their physical strength; Then, the coach's past training prescription should be very problematic.
Another question here is, if you take part in two ball games a day, how to warm up? Here I prefer to think from the perspective of "rest and recovery" first; Because when discussing the rest and recovery of sports training, the first thing you should consider is whether the players have enough rest time, which is the first consideration. If the meeting arrangement only allows three hours' rest, I will spend 10 minutes cleaning after the game, then spend 3-5 minutes reviewing the oral test and sand table deduction, and then let the players sit down and rest. Then 40 minutes before the next game, I will spend 5 minutes explaining and introducing how to attack and defend the next game, as well as the matters that teams and individuals need to pay attention to; Then, players are required to complete jogging, joint exercises, stretching exercises and footwork, passing and catching the ball in situ within 20 minutes, and the remaining 15 minutes are used to operate the adaptation of dribbling and layup, defensive action exercises, passing and catching layups, three-point shooting, free throws and so on.