Physical training guide for point guards
First, short stature
The representative here is Bo Akins.
The average height of NBA point guards is about 5' 10 "to 6' 3". Bo Akins obviously can't meet this standard, but this short player can survive in the NBA, which is closely related to his physical fitness. For this type of point guard, there are three main training methods to choose from:
1, strength and muscle building training. Key target positioning bench press, squat extreme strength training, muscle building training, especially suitable for older trainers with decreased height. Because my speed has dropped a lot, my physical fitness has been greatly hit. However, if you choose to focus on strength training, then you may hit a world, especially in the face of the opponent's tall point guard, both offense and defense will not suffer. Of course, this is not old black LBJ hitting barea on the back. . . Once you are strong, even if your opponent is taller than you, as long as you let him fall to the ground and slow down, it is difficult for him to break through you. And if a point guard can't break through in the game, then the ability of the point guard to attack the end is basically gone. Kidd and Nash are old now, but they can still break into the inside with strength or pace or speed to create offensive space for their teammates. Of course, young people are also suitable except elderly friends, because the disadvantage of height forces you to make up for it by strength on the defensive end.
2. Reaction speed training. The focus is on the training of target positioning reaction speed, which is to improve your reaction ability. This is especially suitable for fast players. They have good speed and skillful possession of the ball, but it is often difficult to break through on the offensive end because the defender of the other side is very high. And the reaction speed can directly help you better press and hold the ball on the defensive end. So it is more appropriate to choose reactive training. There are three main methods to choose from:
First, the starting point of variable speed running or sprint. It can improve the reaction ability and acceleration ability during driving.
B, elastic belt. Mainly to improve the ability to respond to specific goals.
C explosive training methods such as weightlifting. One of the main factors that determine the explosive power is the control ability of the nerve. If the control ability of the nerve is high, then the response ability is naturally good;
3. Speed endurance training. The main goal is to improve speed endurance, that is, strong round-trip ability. Speed endurance is not only a simple round-trip ability, but also includes many abilities, which will be mentioned slowly in the future. In fact, the point guard is similar to the winger in football in physical exertion, and needs to run back and forth, especially when his teammates take the ball and don't pass it. If your speed itself is not fast, and it is difficult to gain strength and weight in a short time, you might as well choose to turn back and run to get enough physical strength, at least you won't be unable to keep up with each other, so there may be a certain foothold.
B, speed type:
The main representatives here are Nash, Parker, Paul and Rondo.
There is a saying in the Wulin that martial arts are all over the world, but they are fast and not broken. That's true, but in practice, especially in teamwork like basketball, you may not get good grades blindly. Especially in the NBA championship teams in recent years, although there are many Aauto Quicker like Parker and Rondo, they all sacrificed a lot of personal characteristics for the team to win the championship, trying to use speed only in the offensive and defensive conversion or counterattack stage, and generally they will not speed up easily when they fall into position. Because once the point guard is fast, the whole team needs to be fast, and your teammates often don't have the same speed as you, not to mention that once the whole team is fast, the chances of mistakes will increase. Therefore, for this type of player, there are two main suggestions for physical training:
1, rich speed types. That is to improve the explosive power, starting ability, or acceleration ability. Interested friends can find that Rondo, Nash and Parker have similar speeds, but they are somewhat different. Nash and Parker's explosive power is getting weaker and weaker with age. The reason why we still think they are fast is because of their ability to start, that is, their ability to react and accelerate. Rondo and Paul have excellent reaction ability and explosive power, which also helps him a lot on the defensive end. I always think they should be the first two defenders in the NBA this year. Therefore, speed athletes can choose to improve their explosive power by lifting weights or 40 meters or 50 meters, 200 meters to improve their curve acceleration ability and 80 meters to improve their linear acceleration ability.
2, speed endurance, that is, cardiopulmonary ability. Many people think that speed athletes often lack endurance, but in fact, no one needs endurance more than them, because they need high-speed ability throughout the competition, so maintaining speed inevitably requires strong cardiopulmonary ability. Swimming is mainly recommended here, because after the training environment changes, the water will test your cardiopulmonary ability, especially the lung volume, that is, vital capacity. It is of great benefit to maintain the high speed of a speed player in a game. I trained with this method when I joined the team just before the cruciate ligament injury. Because I also practiced swimming as a child, I gained a lot. I can make up for my height and technical deficiencies through speed and endurance.
C, strength type:
The main representatives here are Kidd, Deron, Fisher, Jack, Lori and Lawson.
Absolute strength is very popular in streetball, as well as in professional competitions. At that time, Kobe wanted Kidd to come to the Lakers at the expense of buddhist nun, because Kidd could not only organize the offensive end of the team, but also rely on his strength to form an outside line with Kobe. Strength type is very suitable for trainers with injuries or poor athletic ability. My running and jumping ability is not as good as before after cruciate ligament injury. I should take the strength type, because I lost a lot of running and jumping ability. If I want to gain a foothold in the professional league, I must have another powerful physical quality as a supplement, and that is absolute strength. Moreover, powerful players are often less affected by age or injury, and their careers are longer than other types of point guards. There are two main suggestions for powerful players:
1, improve absolute strength: train the absolute strength of squat, hard pull, bench press and push by 5X5, 10X 1, 3X3, etc. Strength players are generally heavier and don't need to gain weight deliberately like short players.
2, improve the relative strength: through weightlifting, aerobic training, diet control and other methods, on the premise of maintaining the strength base, lose weight and make your exercise ability higher. None of these powerful guards in the NBA is clumsy and won't run. I lost 8 pounds in two months after returning to China. Although I lost a lot of strength, I played a full-court game with a group of small students from the physical education college in the university a few days ago, and I felt more than enough. However, if my weight is still 93KG, it may be more difficult to deal with.
D, tall:
The representatives here are mainly magicians, Livingston and so on.
Point guards who are more than two meters tall are rare in NBA, just like playing point guards in 1.9 meters street court. This kind of player has obvious innate advantages, and according to the current development trend of basketball, this kind of player is likely to become a common school of point guards in the future. Of course, in the street court, this kind of defender is not very advocated, because the height of the street court is generally not high. If you play a defender with a height of 1.9 meters, it is easy to be intercepted by the short defender of the other side, and the height of an inside line is not needed. The effect of using him to fight outside is still unknown. There are two main suggestions for this type of player:
1, improve strength endurance: improve strength endurance by 10X 10, 4X 12, 6X6 and other methods. The so-called strength endurance is the length of time you can maintain your high intensity. For example, if A and B weigh 80KG, A can complete 100KG 10 times, and B can complete 12 times, then B's strength endurance is naturally higher. But this does not mean that B is higher than A's absolute strength, and there is no direct connection between strength endurance and absolute strength. For big point guards, they have a natural advantage on the offensive end. They can not only dominate the ball on the outside, but also turn to attack on the inside, such as frequently relying on their own strength to get offensive opportunities. And how many times you use strength, naturally you need to test the level of strength endurance;
2. Improve absolute speed: Train absolute speed by sprinting and other means, because this type of players are often limited by their height, and their absolute speed is not fast, especially on the defensive end, to prevent the opponent from counterattack. But they don't need very fast speed on the offensive end, so they don't need to improve their acceleration and reaction speed like fast players. What they need more is absolute speed, that is, the ability to retreat and defend.
E. comprehensive sports:
The main representatives here are Iverson, Ross, Westbrook and Jennings.
Maybe there are AI fans here who mind not putting him in the speed player, because AI fans should know that AI is not only fast, but also explosive. It's just that compared with Ross and Westbrook, their weight or strength is slightly insufficient. Comprehensive sports point guard is the most advanced trend of world basketball in recent years, but the most advanced is not necessarily the best. For example, last year's Bulls and this year's Thunder struggled in the Holy City. The better the physical fitness of the point guard, the higher the personal offensive desire. It will take time to test its effectiveness. This kind of player has the most training options, but in amateur competitions, this kind of player is also the rarest. Here is a core method: increase muscles and improve strength. Because the injury risk of this type of player is the biggest among all point guards, the best way to protect yourself from injury and stick to this style of play is to improve your strength and confrontation ability. When your strength reaches a certain level, you will minimize the risk of injury. Even if you are injured, you can return to the game as soon as possible. The other is to increase muscles, so that muscles can fully wrap joints and other weak parts of the body to avoid devastating injuries. I believe that the tragedy of Livingston's kneecap deformation a few years ago is still vivid. Ross's injury this year is also related to his knee's lack of quadriceps wrapping and support.
F, defense &; Intelligence:
The level of representatives here is relatively scattered, and stockton and Payton have assumed multiple roles of soy sauce on the stage.
The separation of stockton and Payton is a headache, not only for China fans, but also for foreign fans. But now the mainstream view is to define stockton as a model of point guard and Peyton as a representative of defensive point guard. The rest of the soy sauce characters are defined as defenders or passers by the team, but they mostly participate in the offensive organization of the team, such as Blake of the Lakers. This type of player is often a friend who does not belong to the above five types and can only play by experience or wisdom. Of course, this is not to belittle or dwarf such friends at all. In fact, they have a wide range of choices, just like comprehensive sports players. Endurance training is mainly recommended here, because the only thing that can be obtained as soon as possible, or relatively simple, is to improve endurance and make up for the deficiency through endurance when physical qualities such as speed, strength, explosiveness and reaction are not dominant. Moreover, endurance is also the biggest gap between our national team and strong teams such as the United States in terms of physical fitness. The endurance mentioned here is broad, including the speed endurance, strength endurance and cardiopulmonary endurance mentioned above. Among them, the first two training methods have been mentioned. Cardiopulmonary endurance can be improved by long-distance running besides swimming. Endurance training can basically be done by hand or with simple equipment. Once you have gained enough endurance, it is not unrealistic to make up for other abilities.
Training method of point guard
first
You should have good speed and endurance, as well as excellent footwork mobility. Because you have good speed and endurance, you can better organize your teammates and adapt to fast-paced games, and your technical movements will not be affected by physical problems. So why have excellent footwork? Because you have good footwork ability, you can create good scoring opportunities for your teammates. If you don't have excellent footwork ability, it is difficult for you to use your own ability to create opportunities for your teammates to be unmarked by using the cooperation of covering, passing and breaking the ball in basketball games.
So how should these be trained?
First, the speed problem. Personally, I think we should combine speed and pace to practice, including sprint running, variable speed running, turn-back running, sideways running and so on. In addition, there are some explosive exercises, including leapfrog, one-legged jump, squat and so on. Endurance depends on some long-distance running exercises and jumping endurance exercises.
second
Is to have excellent dribbling ability. It has an excellent feel. If a point guard dribbles less than a center, then I think he should leave the team early, because a point guard should take responsibility for delivering the ball to the frontcourt safely and quickly, and then create scoring opportunities for teammates through skilled dribbling, thus leading the pace of the game, including when to speed up dribbling and launch a fast break. When should I dribble at a medium speed to attack the position, and when should I dribble at a low speed to delay the game? All this is achieved by organizing the dribble of the defender. So what are the dribbling methods? It mainly includes: high and low dribbling, changing direction dribbling, back dribbling, cross dribbling, turning dribbling and variable speed dribbling.
So how can we practice dribbling well?
What you need to do at first is to master the method of dribbling skillfully, and master the dribbling with both hands (the most important thing is to look up at people when dribbling, and not pay attention to the dribbling hand). Then, what you need to do is to practice the touch of ball control, how to control the ball better and more stably, and how to master the rhythm change from low-speed dribbling to high-speed dribbling and then to low-speed dribbling. Finally, what you need to master is that in the face of defense and attack, you can use your own dribbling skills to solve it. In short, if you want to practice? .
Basic skills are the foundation of all "difficult" movements.
take for example
If you want to rotate 360 degrees in the air (perpendicular to the ground), and then when the defender lands, you can still throw the ball into the blue box in the air, you will definitely imagine what effect it will have; If you complete a difficult action in the air but don't send the ball to the blue box (and score), I'm afraid everyone feels sorry for you.
For amateur basketball, we usually even play basketball. How to play your own basketball well is also very particular, especially when practicing point guard. Although it is a point guard, shooting skills are equally important. Shooting speed should be fast, and your shooting percentage should be better guaranteed. Dribbling, passing, consciousness, leading and defending, etc. , need to have good quality. If you can't do this, you are not a competent defender.
Basketball ball control skills
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Hold the ball with five fingers and tighten your fingers inward. When the ball falls, catch it with your palm.
Trunk disc ball
Put the ball on your waist and hover. The key to this action is to face forward, don't watch the ball at the same time, and then do the practice of dribbling clockwise and counterclockwise.
Neck disc ball
Practice the neck ball. This exercise is also to face forward, keep your neck still, and practice alternately clockwise and counterclockwise.
One-legged hockey
Keep your feet apart and your center of gravity low. Hold the ball and dribble with one foot. Don't watch the ball with your eyes, practice alternately with your left and right feet in the positive direction and counterclockwise direction.
Throw the ball before and after stepping down.
Keep your feet apart and your center of gravity low. Throw the ball lightly from front to back, catch the ball quickly from back with both hands, and throw the ball lightly from back to front. Repeat this exercise as many times as possible in 30 seconds.
Knee disc ball
Put your feet together slightly, lower your center of gravity and practice dribbling along your knees. Don't watch the ball with your eyes, practice alternately clockwise and counterclockwise.
Get off the eight-wheeler.
This is the application of one-legged dribbling. Dribble the ball in figure 8 along your feet. Don't watch the ball at the same time. Practice alternately clockwise and counterclockwise.
Basketball skills
Jumping ability is the comprehensive embodiment of whole body strength, running speed, reaction speed, physical coordination, flexibility and flexibility. So we can't think that just jumping all day is enough to improve the bounce. You must constantly stretch the tendons, ligaments and muscles in all parts of your body every day to expand the range of motion of your joints, and at the same time do all kinds of complex gymnastics that are conducive to improving your body coordination. The movements should be accurate, graceful, powerful and relaxed.
Strength training is best arranged and guided by a physical training coach.
If you are training by yourself, it is best to do high-intensity training 2 to 4 times a week, and you must pay attention to safety during training to avoid accidental injuries. The so-called high-intensity training is to practice with a barbell with a heavy load.
There are three typical common types.
Squat with weight, bell, snatch. In short, the higher the score of these exercises, the better your jumping ability.