If it's a team-to-team game, we should arrange the tactics well. For example, your three long-range shots are better, your teammates cooperate well and score more points than him.
How can I improve my basketball skills and physical fitness? First of all, you should go to the gym or have fitness equipment at home. It's time to exercise. Turn heavy meat into muscle and provide more power. If you have good friends, you can't exercise alone unless you are determined. You should strengthen your anti-training. You can try to play with people with similar strength and skills, and then slowly challenge others. If dribbling is really not good, you must strengthen your singles ability, and the big and tall dribbling skills in NBA are not good either. Finally, if you can, I suggest you try street basketball, which is very antagonistic and can greatly improve your skills. I hope it helps you.
How to deal with an attack that is better than one's physical fitness when playing basketball? It is best not to turn your back on yourself, because he is physically better than you, and it is best to surpass his opponent in disguise.
Seek adoption
Use your advantage against it. If you are weak, you can take advantage of your relatively flexible pace. If you can't keep up with the rhythm, you can use joint defense to defend. As for attack, you can be a green leaf.
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How to improve your basketball skills and physical fitness Basketball is based on dribbling and shooting. I won't explain how to train these two items one by one, I should know them all. Secondly, foot training can improve your breakthrough skills, defensive rhythm and rebounding position. However, due to physical problems, it is impossible to make a big leap, but after a series of training, it can have higher results.
For example: 1. Put a box on your knee, jump on it with your feet open, jump off immediately after you transfer it to the box, and then continue to jump on it. This allows you to bounce continuously for 5 minutes, rest for 2-3 minutes, and do it in groups of 5 minutes. It will be better to do 20 to 30 groups every day.
2. Put a towel on the ground, stand in it once, then jump twice with your feet, with the towel as the center line, and jump continuously for 10 minutes, 5 groups a day.
3. Straighten your arms, stand under the basketball stand, jump your legs as high as possible and practice for 20 minutes.
These three items must be adhered to, and the effect depends on the length of time you persist. We should also understand that jumping ability is a comprehensive performance of physical coordination, explosive force, reaction speed, running speed and flexibility, so we should pay attention to physical training every day to get twice the result with half the effort.
How to Practice Your Physical Fitness and Skills "Basketball" sounds like you are very keen, so practice your skills first.
Watch more videos, find a high-level venue to play wild ball, practice changing crotch, turn around and do breaststroke sit-ups, and remember to practice passing skills repeatedly when playing.
When you are ripe, your hands will move faster than your head.
Once the teammates are in place, they don't have to think about the ball.
How to practice the physical quality and skills of basketball? The practice of basketball development in today's world proves that the winner wins the world. From an offensive point of view, the role of the center needs no elaboration. From the defensive point of view, the role of the center is still obvious, because when the team defends, all the defenders on the field are in the center's field of vision, so he is the organizer of the defense (echoing the command), the supporter of the defense (reinforcing the defense) and the terminator of the defense (blocking the rebound).
Central technology
Basic principles of law and defense
Generally speaking, it is enough for a strong team to fight a weak team with "one defense and one defense" and "one defense and one defense". However, when the weak team plays the strong team, in addition to "one defense against one", there are also principles such as "one defense against two" and "the strong side moves faster". For example, the South Korean team put forward the principles of "5 pieces 1 add up to 7.5 and more than 5" and "dog++box" according to its own strength, which proved to be effective in practice. In addition, there are the "triangle vertex principle" (that is, the defender always stands at the vertex of the triangle, pointing at the ball with one hand and pointing at the defended with the other) and the "ball prevention and basket prevention principle".
Practice has proved that good defense = (appropriate center of gravity+reasonable station selection) * duration. The center of gravity is appropriate, that is, you can't defend with straight legs and always keep the center of gravity low; Reasonable position selection includes vertex principle, ball prevention and basket prevention principle and cooperative defense. The most important thing for a good defense is to double the duration and put pressure on the opponent with high quality. Conversely, whether there is a high quality, long-term center of gravity and reasonable station selection in high-speed attack and defense.
The requirements of new defensive concept for center
The center should follow the defensive principles mentioned above when defending, but in the overall defense, it must have a brand-new concept. The 2000 Sydney Olympic Games, the 2002 Men's Basketball World Championships and the CBA League all produced new defensive concepts. That is, the defender forces the defender, the two forwards block the line and the center guards the free throw line. Once the opponent catches the ball at 45 degrees, it breaks the previous "putting the bottom line on the defense line" and only leaves a channel for the bottom line to "participate" in the defense like a river. This overall defensive tactic has the highest requirements for the center, because it requires the center to have the position of assisting defense, blocking position, blocking position, the opportunity to throw off and the opportunity and position to make up the defense.
The best defense-rebounding
The second attack after rebounding in the frontcourt is the most lethal and the shortest attack. As the saying goes, offense is the best defense. In this sense, rebounding in the frontcourt is the best defense for the center. Backcourt rebounding is the end of defense and the beginning of attack. Center is the most powerful contender for rebounding, and the number of rebounds is an important criterion to measure a center. The center should pay attention to: 1, 100% in the backcourt, step up, move, contact, judge and grab the ball; 2. The rebound in the frontcourt should strive to occupy 50% of the position and opportunities by getting rid of the rush; 3. In the early training stage of rebounding, it is most important to take off actively, so don't prejudge; 4. The best period of rebounding training is adolescence.
The role of center in attack
The principle of attack is not "five against five", but "two against one" and "one against one", which are two aspects that all tactics strive to pursue. In today's basketball game with high offensive and defensive rhythm, such as the whole court 100 shots. According to a 40-minute game, there are 25 shots in each quarter, 2.5 shots per minute, and the average shot is 12 seconds, that is, an attack is completed every 12 seconds, with fast break, contact stage attack and half-court attack each accounting for one third. However, the offensive ability of the team puts forward high requirements for the speed ability of the center. Therefore, the center should try to do: 1 In "I will let go of my hair tomorrow and go to the fishing boat", grab the rebound and pass the ball quickly, first long pass, then short pass. The speed and quality of passing plays an important role in the formation of fast break. 2, grab the baseline ball, try to let the other side play the baseline ball, catch up with the fast break by grabbing the initial baseline ball, and try to create local opportunities of "one strike one" and "two strikes one". 3. The center should participate in the fast break; (1) The center should follow up and grab the frontcourt rebounds. (2) The defender cuts vertically after passing 45 degrees, and the center follows up, resulting in "two strikes and one vertical". (3) Defensive regression. (4) If the striker can't catch the ball, the center will immediately launch a contact attack.
In the half-court attack, the cover and cooperation of the center
What are the styles of the teams of national brands at all levels in China? In my opinion, we should "conquer with high speed" against Asian teams and "conquer with high speed" against European and American teams. The general principles should be: "strong" (tough style, hard defense), "fast" (fast), "flexible" (changeable offensive and defensive tactics), "accurate three-point shooting", combining inside and outside, focusing on outside lines. This requires the center to cover the perimeter, create opportunities for the perimeter, and then find their own opportunities. In addition, perimeter players must pay attention to passing the center's ball, because if the center has the ball, the opponent's defense will be reduced and the chances of perimeter will increase. And when the defender loses contact with the striker, the center should take the initiative to raise the free throw line and play the role of setter.
Center's offensive technique in the basket
China has a long history of civilization. Using the essence of China Wushu to guide the center's attack in the basket can get twice the result with half the effort. The first layer is "horizontal and straight". With the flexible movement of footsteps, make a fuss about the left, right, front and rear positions. The second layer is "virtual reality". You jump, I don't jump, you move, I don't move, you are quiet, true and false, false and true, and more is to make a fuss about "up and down", "vote and not vote" and "true and false". The third level is "combining rigidity with softness". No matter how hard you try, I won't "relax" If you don't push hard, I will exert my explosive power, or borrow your strength to finally achieve both rigidity and softness.
The development of basketball has proved that a powerful center has the most powerful dominance, but to cultivate an excellent center, you have to experience not only physical pain, but also mental pain. However, diligence makes perfect, and practice makes perfect. As long as you train hard under the guidance of the correct theory, you can still become the most practical center on the court, even if you can't be a tall center like Yao Ming.
Add several skills:
A center shoots backward in situ: 1. Application opportunities: 1. When the center player catches the ball with his back to the basket, he can shoot directly backwards when the opponent is pressing the defense; 2. When the center player holds the ball with his hands back to the basket, he can choose to shoot backward in the same place when he has already used turn shooting or step hook shooting. 3. When the center player holds the ball with his back to the basket, he can combine fake actions, such as using the upper body to swing from side to side or turn around to confuse the opponent, and carrying the basket on his back.
Second, the action method: (Take the back to the basket as an example) After receiving the pass from the partner, the center player opens his feet back and forth or left and right, and his knees are slightly bent. When the opposing team members are close to the back to defend, the elbows naturally catch the ball and sag. Look at the midpoint of your basket, stretch your arms back and forth, and throw the ball evenly with your hands.
Third, technical points: the center player should feel the opponent's defensive situation with his back, look at his own basket (assuming that two baskets are a line), measure his own shooting strength according to the distance and angle of the opponent's basket, and determine the arc. When shooting, your hands should be even and your body should be coordinated.
Advantages: the action is easy to learn, the hand is sudden, the hand is hidden and difficult to stop, and the opponent is hard to prevent. It is an extremely aggressive technique of "fighting big with small" and "controlling big with spirit".
Verb (abbreviation of verb) Disadvantages: The shooting percentage is not as high as that of frontal or side shooting. Need to consciously strengthen training. Center players should pay attention to the cooperation with their partners after catching the ball with their backs to the basket, look for offensive opportunities and means, and never shoot blindly with their backs in order to express themselves. However, I believe that "practice makes perfect, practice makes perfect", so we should try the technique of shooting backward to the basket.
B basket skills:
The technical action of the center in the basket
In the basketball game, the center is the person closest to the basket, and also the person who is most sure to score after getting the ball. Therefore, whether the center's technical action in the basket is reasonable is particularly important, which is directly related to whether you score or whether you foul reasonably.
Of all the technical moves of the center, the most important is the rhythm. Once the center has a flexible pace, he will become very flexible in the basket, and the defender will be very difficult to defend. (1) avoid step. What is forward step? As the name implies, it is to turn around and aim at the basket at the moment of catching the ball (provided that the defender focuses on defending above you and doesn't want you to catch the ball). Once you move quickly and aim at the basket realistically, the defender can't come forward to defend, and he will come at you and block your shot. When he jumps, you will immediately take a step to the basket, and then take your time. (2) polishing. When the defender defends you behind you, after you receive the ball, you should transport it to the basket (the closer the center is to the basket, the greater the threat). At this time, the dribble should be strong, and the defender should be pushed to the blue with the help of dribbling force (be careful not to hit people with the dribble), dribbling as little as possible, and pushing the defender to the basket after two or three attempts. If the strength is not enough, you can't push the defender to the basket within two or three times. Then you should immediately turn around and grind the space around the defender (turn around quickly), and continue to turn around and grind like this (pay attention to the iron ring when grinding). When you grind the basket, turn around and lift the ball at once. When lifting the ball, bend your elbow a little, turn quickly and turn to the defender. The defender lost his good defensive position with his elbow before he could make up for it. Offenders can take their time. At this time, it is also very important to shoot. If you are not careful, you will be blocked by your opponent. When you make a move, you must jump forward and jump up. If you shoot in situ, you will be blocked when you encounter a good bounce. If you grind to the basket and don't have a good chance to shoot, you fake a shot at the basket to induce the defender to jump shot and block it, and then
(screw) nut
When an attacker shoots or makes a layup, when he lifts the ball to the highest point or just leaves his hand, the defender immediately jumps up and knocks it down. This is called "blocking".
Blocking action method before blocking, the center of gravity should be lowered, the favorable position should be selected, and the short action should be used to take off quickly. When blocking shots, judge the time when the opponent takes off and shoots. When the opponent takes off and shoots, the defender immediately follows, and his body and arms are fully extended. When the opponent lifts the ball to the highest point or just shoots it, quickly use the wrist and finger strength near the opponent to dial the ball sideways or forward.
Blocking practice of dribbling and layup
The attacker stood on the sideline of the free throw extension line, one person defended in front of the basket, the attacker dribbled the basket, and the defender moved to seize the opportunity to take off and block. After shooting, the attacker passed the ball to the next player. After the defender practices blocking for one round in a row, another person practices.
Requirements: judge the opponent's starting point before blocking, move and jump in time, stretch your arm upward to save the ball when blocking, or interfere with the pitching arc to avoid foul caused by physical contact.
In-situ capping practice
Team of two, one-on-one hit, the attacker can jump shot in place or stop the jump shot with the ball. The defender judges the action of the attacker, and when the opponent takes off and shoots, the defender raises his hand in time to block the interference. After practicing several times, exchange offense and defense.
Requirements: the defense should grasp the opponent's coming time, the blocking action should be extended, the action should be light and sudden.
The center attacks with his back to the basket.
Since you are leaning against the basket, you must turn around, otherwise you can only be blind. Turning is divided into forward turning and backward turning. For example, back to the basket, let the basket be at your left rear, you can catch the ball at about 45 degrees, then dribble less, two or three times, turn around with your left foot as the center leg. This is a turn forward. Before you turn around, you should pay attention to squeeze your opponent to your left, and then hit the board on the right side of the basket with a hook or jump shot to score.
And then it's hard to turn around You can dribble once or twice and do a fake forward flip. At this time, you should suddenly put your right foot behind the defender's foot to occupy a favorable position under the basket, and then take a big step with your right foot as the center leg and your left foot. At the same time, you can pull the ball with your right hand, that is, the general defender pulls the ball when turning around, but don't carry it back. Landing with your left foot, holding the ball again, jumping up and shooting or picking the basket. If you can't pull the ball after turning around, you can put your right foot in a better position with a small jump and then continue, which is also a good method.
The above two turns are most suitable for opponents who are almost as strong as themselves or not too tall but slow, and the height difference should not be too big, otherwise it will be bad if he can cover your ball after turning around.
The above attack should ensure the stability of the last shot before making a move. Otherwise it will be in vain.
You can run middle and long distance races, improve endurance and vital capacity, and prolong the survival time on the field.
2, squat or leapfrog, improve thigh muscle elasticity (explosive force), the center is the person who jumps the most on the court.
3. Push-ups, practicing the strength of both arms, and maintaining a favorable position are the basis for gaining a foothold in the defensive zone.
4, sit-ups, exercise the strength and hardness of abdominal muscles, the decisive factor of central confrontation.
5, consciousness training, I personally can't learn it, I suggest 2V2, and if you are bored, you can 3V3.
6. Eye contact (which can also be understood as voice expression, such as shouting) is simple, but it is difficult to practice it well. Center is the core of deterrence on the court. If you make your opponent afraid of you, you have won 20 points.
When playing basketball, how to prevent players who are almost as tall as themselves and have better physical fitness than themselves? What do you mean by quality?
1. If the speed is fast, start from the footsteps, block his movements and attack routes, and prevent him from interfering with the ball.
2. If you are strong, stick to your position and don't let him near the position with high hit rate to prevent him from scoring.
3. Generally, in the case of irresistible physical strength, we should rely on consciousness and be familiar with observing the opponent's habitual actions, such as getting used to breaking through there, pretending to cut in, and then taking precautions in advance, because there is no way to directly confront, we can only rely on consciousness to advance.
4. Improve your skills and physical fitness. You can do it.
How to improve physical fitness and basketball skills quickly? Exercise the lower abdomen, waist and upper limbs more, otherwise it will affect the feel.
How to improve physical fitness by playing basketball? To keep exercising, the most important thing is to keep ~ ~ ~