Bouncing training method, more practical:
~!
First of all, you should master the method of jumping. Use your toes when you jump. Remember to tuck in your abdomen at the moment of takeoff (it may be a little difficult at first, but it will naturally tuck in after a long time). The whole body drives you up, especially your hands. Push your hands up when you jump! Inhale when you take off and breathe, and exhale after landing! Come on, practice. In addition to bouncing, basketball should also pay attention to practice!
Secondly, in addition to those big training methods, there are some fine exercises that you should pay attention to:
1, explosive force, you can practice the 100-meter sprint to give calf muscles a good explosive force, and practice the 100-meter or 50-meter sprint more.
2. Usually, there are more skipping ropes, with hundreds of thousands of knots a day. This can not only reduce fat, but also increase leg muscles and enhance driving ability.
3, step by step, step by step training, will be successful, believe in yourself, efforts will be pleasantly rewarded! ! !
The key to training is to practice the explosive force of leg muscles (thighs, calves) and calves. ...
Hehe, to add a little more, you squat down, put your hands behind your back, and then jump the stairs. At first, you jump one level or two. Then you add it up slowly. When you think you're practicing well, you stand and jump, and your hands will naturally let go ... that's ok ... you need to practice long jump. Standing long jump and running long jump, these details are the key to your jumping ability! ! !
If you want to be a bodyguard. . (I'll post it casually)
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That's better training. It's also from me.
PS。 (Insert 3 videos ~! )
I'll give you three more videos to practice jumping, which is very comprehensive and much better than the pictures ~ ~ Right ~ ~
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The above three videos are all useful training videos to practice bouncing and explosiveness.
One more thing, you can play some European and American songs when you do it. Strong ones, such as Linkin Park, can stimulate the whole body's potential.
In addition, there is a positive way, such as hinting in your mind, which is to make sure that you can finish it!
Living habits: Besides, daily exercise is very important:
Jump rope, run back, touch the basket and so on when you are free.
Smoking, drinking and staying up late are the most taboo in daily life, which is very harmful to your health.
In addition, injuries are also a big obstacle!
Diet: train muscles for a long time and eat more food from protein;
in addition
There are two ways to practice bouncing:
1) Jump high, play fast, get up fast and finish fast! Starting again is faster than others, so it is more suitable for rebounding!
Effective method: take two or three times a day to jump rope! Rabbit jumps!
Rabbit jump: kneel down, behind your hands, touch the ground on your toes, and jump with your heels up!
2) High jump in the sky: used for backward shooting! Doing actions in the air, but bouncing is not very practical!
Effective methods: leapfrog, walk on tiptoe when walking, and raise your heels!
This can practice the strength on the ankle. While practicing the strength of feet and legs, you should also do push-ups and sit-ups to practice the strength of abdominal muscles and waist.
It depends on where you play. Defender's words are still better!
Center or forward, (1) is better! Ha ha!
We train a lot every day, and most of them have equipment to cooperate with the training when practicing strength. For basketball fans with poor conditions, it is more effective and convenient as I said!
There are two ways to practice bouncing:
1) Jump high, play fast, get up fast and finish fast! Starting again is faster than others, so it is more suitable for rebounding!
Effective method: take two or three times a day to jump rope! Rabbit jumps!
Rabbit jump: kneel down, behind your hands, touch the ground on your toes, and jump with your heels up!
2) High jump in the sky: used for backward shooting! Doing actions in the air, but bouncing is not very practical!
Effective methods: leapfrog, walk on tiptoe when walking, and raise your heels!
This can practice the strength on the ankle. While practicing the strength of feet and legs, you should also do push-ups and sit-ups to practice the strength of abdominal muscles and waist.
It depends on where you play. Defender's words are still better!
Center or forward, (1) is better! Ha ha!
We train a lot every day, and most of the strength exercises are accompanied by equipment. For basketball fans with poor conditions, it is more effective and convenient as I said.
According to (World Science and Technology Translation), American fitness experts believe that fitness activities should include:
1. Exercise to enhance endurance
Exercise rhythmically for 30 minutes, take a deep breath evenly with half your strength, and control your pulse at 1 min, 100- 130 times. Alternative exercise methods: walking, jogging, bicycle exerciser, climbing stairs, dancing.
Effect: It helps you to lose excess weight quickly, because a special substance will be produced in your body during exercise, which will participate in the decomposition of fat; Reduce the risk of stroke and infarction to zero and strengthen the heart, blood vessels and respiratory system; Promote the reduction of cholesterol content and blood pressure in blood, and make blood circulation tend to be normal; Relieve mental tension and stress; Improve work pressure.
2. Exercise to enhance physical strength
You can't change the number of muscles if you do exercises just to improve your endurance. Once you stop practicing, the weight you lose will rebound. Therefore, you need to do exercise to enhance your physical strength. The exercise methods you can choose are: dumbbell, squat with weight, pull-ups, exercisers, etc. to enhance your physical strength.
Effect: you can control your weight; Promote the balanced development of the body; Muscle fitness, not easy to aging; Strengthen the skeletal system.
3. Exercises to enhance jumping ability
Practice completely freely. Don't let the joints rust and don't let the muscles lose their elasticity. Especially those who lack exercise in daily life need this kind of exercise more. Alternative exercise methods: various stretching exercises, all-round bending, dancing, yoga.
Effect: prevent headache, chronic back pain and neck pain caused by muscle tension; Reduce the risk of dislocation and sprain; Helps to quickly eliminate tension and delay aging.
Iverson can be said to be one of the peaks of basketball personal skills (there are many different types of basketball technical peaks in NBA, such as Jordan and Jabbar). The overall characteristics of this peak are mainly reflected in the word "fast". Quickly break through the first two steps; Shooting is fast; Fast break, layup, run-up and take-off. Coupled with the extraordinary running ability and jumping ability, Iverson has formed the basic technical characteristics.
Everyone can see Iverson's "fast", but why can he be so fast? Maybe everyone is not clear. basketball
Of course, technical speed must be based on a certain absolute speed, but this is not an absolute factor. 1 1 sec There are many people who can reach 1 1 sec (it is estimated that Iverson's 100m speed is about 1 1 sec), but only he can achieve Iverson's "fast" basketball skills! Moreover, basketball doesn't need a real speed of 100 meters, but a few meters to a dozen meters is enough. This paper analyzes several basic factors of his "fast" skills, hoping to help young people who are interested in becoming excellent basketball forwards.
First, the first two steps of the breakthrough should be fast: the breakthrough should be fast, and the preparation for the start before the breakthrough is extremely important. The main point of action is that the first one is "relax the waist and fully lean forward", which is similar to the start of sprint. "Waist relaxation" is very important and the key to getting started quickly! Did you notice what happened before Iverson broke through? He can do "the waist is very relaxed". Many players always hold all their strength before a breakthrough, but they don't know how to fully relax before a breakthrough! The second is the fake action before the breakthrough. The fake action before the breakthrough has two functions, one is to deceive the other side and create space for the breakthrough. Another more important role is to provide reaction force (or driving force) for rapid breakthrough. Only a fake action that gives full play to both functions can be successful. Often some players only know the first function of the fake action, but ignore the more important second function, so the breakthrough technology is greatly discounted (seriously think about it, does your fake action have a second function? )。 The completion of a high-quality rapid breakthrough must be based on a correct start and a high-quality fake action. There is a fake action, the essence of which is shooting preparation. Players with accurate peripheral shooting often don't need other fake moves. As long as they get ready for shooting immediately after receiving the ball, and his preparation for shooting can be combined with the preparation for starting before the breakthrough, high-quality passing can be achieved. Therefore, "throwing" and "jumping" are two important and interdependent techniques that protect each other in basketball personal skills. Players with only one skill are easy to defend. Domestic pitchers often can't "suddenly" and it is difficult to play in important games. Iverson's most troublesome thing is that he can "shoot" and "jump", which is very difficult to defend. Fortunately, his shooting is not very stable, otherwise it will be more difficult to prevent (similarly, Miller is also lucky that his breakthrough is not strong, otherwise it will be the same. This may be that the world is not perfect.
Second, the shot is fast: there are two kinds of jumps, one is to jump fast and the other is to jump high. Jumping fast is not the same as jumping high. Of course, from the point of view of physical mechanics, if the height of objects from the ground is the same and the initial velocity is the same, there is no difference between speed and speed. However, the "fast jump" in basketball technology is not the initial speed of the body off the ground, but the "short preparation time for completing the take-off". Everyone prepares to take off at the same time. Whoever "completes the preparation process of taking off in a short time" will "jump fast". From the perspective of biomechanics, people with good thigh strength can jump high and those with good calf strength can jump fast. Because the use of calf strength "completed the preparation process of take-off in a short time." Therefore, people who want to "jump fast" must pay attention to the strength of their calves, soles and arches. You know, "jumping high" is far less important to a small player than "jumping fast" because Iverson is only 180cm, and the big man who jumps higher than 2 meters has an advantage, but jumping fast is of great significance. Francis is off the ground 120cm, which may be better than Iverson, but he doesn't jump as fast as Iverson. So Iverson is more difficult to defend. Iverson's sudden take-off shot is completed very quickly, and often the defender has already shot before he can react. This is of course related to his light weight, but his excellent calf jumping ability is also an important factor.
Third, fast break layup: Iverson's layup includes fast run-up and fast take-off. In fact, what I personally appreciate most is Iverson's layup technique. Height 180cm, it is really amazing to make such a chic layup in an NBA game with a mountain of strength and a forest of height. When I was young, I was also good at fast break layups, and I was also famous among the surrounding "hillbilly" fans, so I was no stranger to layups. When I watch the game, I consciously estimate that there are few accidents when players make layups. However, when watching Iverson's layup, I often find that he can complete the layup process in an unexpected way, and it is really rare that he can do it beautifully without affectation (I don't appreciate those over-affected layups and dunks that are purely for show). So I pay great attention to the analysis of Iverson's layup technique and compare it with my own experience. The average person's layup is always a run-up like the high jump: a big step is followed by a small step before the layup. The body has obvious run-up fluctuation and deceleration, which creates the basic conditions for the defender to block the cover reasonably. A calm defender can easily judge his flight time and route, and also has time to block his last step. If height and bounce have certain advantages, a "hot pot" will be formed. Therefore, a small fast layup master must first break this layup rule, so that the defender can't judge his layup time and route, and never leave the defender with time to block. The layup was completed before the tall guard could react. Iverson did a beautiful job. Careful observation of Iverson's layup process will reveal that his run-up has no "run-up fluctuation and deceleration" (similar to long jump), and the quick run-up immediately vacated the layup. Almost all the defenders are still trying their best to follow his fast movement, and he has already made a layup in the air. In addition, this kind of layup is similar to the long jump. The sky is not necessarily high, but it must be far enough. Tall players have absolute height, but not necessarily far, so there is nothing they can do about Iverson's layup. One thing to pay full attention to here is the advantage of "far" layup. The short man's quick layup should not be far from the weight! I once talked to a fast layup player who is only 177cm tall. His 100-meter speed is about 1 1.3 seconds, and he once joined the provincial professional team in the 1970s. His main technical feature is that he can make a high-speed layup under the defense of players much taller than him, and his movements are generous and unobtrusive, "spreading his wings like a proud swallow" (commented by a senior coach). Once, he told me that his layup point was that his flying point was at the top of the arc of the free throw! So far? I didn't believe it at first, but it is true after careful observation (don't think that Jordan's dunk flying point is only on the free throw line to deny the introduction here. The difference between dunk and layup is that the height is at least 50cm and the distance is at least 80cm, which is totally different). My physical condition is not as good as his, and the speed of 100 meters is only about 12 second. Under his instructions, I tried my best to adjust my flying point and be able to fly near the service line to make a layup. And the effect is very good, which is why I have layup skills. My experience in teaching students has never been conservative, but few people can understand it, probably because of poor material. If a good young scholar has mastered it, it is also my wish to publish it online.
Fast, high and far are difficult to achieve in the layup. Players must have comprehensive jumping ability, speed and sufficient technical awareness at the same time (comprehensive jumping ability refers to "jumping fast" and "jumping high" as analyzed above). Observing Iverson's layup, it is not difficult to find that although he can dunk easily with one hand, he seldom uses it (I have only seen it once). You can't see the height when you make a layup. The most rare thing is that you never show off. Simple layup, safe score. Obviously, Iverson's playing style is much simpler than his 1 1 tattoo. This is also the most valuable place.
Of course, Iverson's personal skills tend to be perfect, but it is difficult to play without his excellent running ability. As for the way he handled the ball on the court, I don't really appreciate it. But this is another issue, and I don't want to discuss it.
Methods and misunderstandings of practicing bouncing
Jumping high depends mainly on the explosive force and strength of calf muscles. So that is to say, the underdeveloped calf is the key to bounce.
Myth: There are many ways to increase bounce, such as leapfrog, standing posture and so on. You can practice by yourself. You can jump 20 frog jumps or stand 10 minutes. The next day, you can see whether the thigh is sour or not, and the calf is sour or not. I tried it myself, and I didn't feel anything in my calf the next day. So, these exercises are just to exercise my thigh muscles.
Methods: I think these methods are very effective.
Toe on the stairs (thick book, threshold, etc. ), the heel is suspended, and then the toes exert force to make the body move up and down. Do it about 50 times, and you'll feel your calf jump tight. Then do 10. Take a break for a few hours before you do it. This method is not tiring, it can be used anywhere. Very good!
Additional methods of practicing calf explosive force: take off from 1 m and land, and jump up quickly after landing.
I wish you success!