Basketball speed endurance training methods, basketball physical fitness training is the most important, you must have good physical fitness to accurately complete various movements, with endurance and speed to have a leading edge in the basketball court, the following share basketball speed endurance training methods.
Basketball Speed Endurance Training Method 1 1. Endurance Training
We can divide endurance into three categories: cardiopulmonary function, muscular endurance and perseverance. All aerobic exercises can train cardiopulmonary function and muscle endurance, and running is one of the easiest endurance training programs for the general population.
What is worth mentioning is spinning, which is a comprehensive whole-body exercise that combines endurance and explosiveness, such as standing and climbing, suddenly increasing bicycle resistance, bending over and riding quickly and so on. When doing strength exercises, lower load and higher frequency can also train muscle endurance. Endurance is actually the longest test of your endurance, to see if you can persist to the end, so it is actually a very broad concept and also related to perseverance. Sometimes spiritual things are often the most important.
Second, speed training.
If you want to practice more speed, you must strengthen the speed on the basis of endurance training, and at the same time, it must be closely combined with the practice of strength and explosiveness. Legs must have strength, so that they can have explosive power and speed. Therefore, to practice speed, we must first practice strength and endurance, and practice leg strength, which will be introduced in "Strength Training". Speed training generally uses a treadmill to adjust the speed, and some sprint outside.
In addition, the exercises specially aimed at explosive force can be completed by cycling at variable speed with spinning bike, bending over and riding quickly, and running at variable speed with treadmill. Outdoor reentry running and variable speed running are also good explosive training methods.
Third, strength training.
As mentioned earlier, strength and endurance are the basis of other qualities, so strength training is particularly important. When we observe NBA stars, we can find that their shoulders are the most developed, and their chests, backs and legs are also very strong.
Therefore, strength training is a comprehensive exercise. As far as basketball is concerned, it is more important to practice the following parts: shoulders, arms, back, chest and legs. For these points, we should focus on local strength training, and it is easy to stand out on the basketball court if we do these strength training well.
Fourth, physical training.
In the past, there was no gym, so physical training could only use outdoor venues, such as using the steps of the stands to practice leapfrog to strengthen leg strength, or running around the playground 10000 meters to practice endurance, sprint, turn-back running, variable speed running and explosive force, and doing sit-ups to practice the core parts, which can also achieve certain physical training effects.
But strength training is often neglected, which is fatal, because muscle strength is the foundation. Without good strength, other qualities will be affected. If you want to further improve your physical fitness and lay a solid foundation for superb basketball skills, physical training in the gym is the best choice, and good hardware facilities will naturally make exercise twice the result with half the effort.
Five, waist and abdomen training
Training is also waist and abdomen, and strength is divided into upper abdomen, lower abdomen, lateral abdomen and waist and back exercises. Waist and abdomen training does not need to use too much weight, you can practice by hand, but you should repeat it several times.
Arrange the amount of exercise reasonably. Many friends play tirelessly. Long-term heavy exercise will not only cause the decline of physical function and resistance, but also hinder study and rest. Generally speaking, it is appropriate to control the amount of exercise at around 1 hour.
Basketball speed endurance training method 2 basketball speed training method
One of the biggest mistakes that athletes and coaches easily make is that speed and physical training are exactly the same. Training speed and agility must approach the highest level. You must fully recover your physical strength before you start. Exercise should be intense and explosive.
For example, practice sprinting, sprint along the court, turn around and sprint back. If you only rest for 10 to 15 seconds and continue to practice, you will enhance your endurance, but you will not reach the highest speed. For speed training, you need a rest time at least four times longer than the training time to complete the whole set of movements. For example, a five-second sprint should rest for at least 20 seconds before sprinting again.
Basketball is not a linear sport. Speed training must reflect this; Training methods should also integrate relevant countermeasures. L-shaped training, 5- 10-5 agile running and speed step training are all very important, which can improve lateral speed and agility.
The following is a three-week pre-season training plan for basketball speed and agility. This will improve your performance and prepare you for your skills.
Carry out this basketball speed training before practice or strength training. Please don't skip the warm-up part.
Warm-up training (before each formal training)
Jog until half-time, and then run back-three times.
Jump to the half, jump back to -3x.
Take a step back, jump to the half court and jog back to -3x.
The best stretch in the world-4 times on each side
Tucker-6 on each side
Leg hugging-6 times on each side
Inchworm practice–8 times
Quadriceps stretching-6 times on each side
Side lunge-6 times on each side
Flat support–30 seconds
Single gluteal muscle bridge–each side 10x
Elevation of active straight leg–each side 10x
The first 1 week
The basic posture of athletes-3× 30 seconds
In-rope lunge (with basketball)-3× 12 on each side
Ankle flexibility–3× 8 on each side
Step cycle of speed training
1 ft in a box–2 times.
2 feet–2 times in the box.
Horizontal 2 feet–2x inside the box
Half-court sprint-5 times
Jump-bottom line to edge, then back to -6x.
Second week
Vertical jump–3× 5
Stand on the rope and rush (with basketball)-3× 8 on each side
Ankle flexibility
Step cycle of speed training
2 feet–2 times in the box.
Horizontal 2 feet–2x inside the box
Annoying beat–2x.
5- 10-5 Exercise–4x
Sprint to lateral jump–5 times
Third week
Double contact jumper–5× 3
Rotating reverse lunge (with basketball)-5× 5 on each side
Ankle flexibility
Step cycle of speed training
Horizontal 2 feet–2x inside the box
Annoying beat–2x.
Jump and persist-2 times
Exercise in front of the mirror, follow your partner and keep within a specified distance-5 × 5 seconds of attack and defense.
Go back to the sprint stage and use visual clues. Each athlete started to stand in the corner of the court, stepped back and jumped to the designated point. According to the prompt, the athletes spread out and sprint back to the starting point-5x.
I suggest you do regular strength training two or three times a week while doing these exercises. This can improve your knee lift and transfer speed, and improve your speed and agility in the fastest time.