Monday: dribbling is the main thing. There are various dribbling methods, such as pulling the ball left and right with one hand in situ, pulling the ball back and forth, and dribbling the ball alternately with the left and right hands back and forth, which are divided into two types: high center of gravity and low center of gravity. The left and right hands are each in a group of 100, with five groups for each exercise and 200 in an alternate group. Then during the March, the left and right hands alternately do hip, back and turn, each for 8- 10 minutes. Then do a free dribble and shoot for a while. Finally relax your muscles.
Tuesday: physical fitness is the main thing.
Combination exercise 1: Take the length of the court as the distance, dribble and run quickly, immediately put down the ball and do 15 push-ups after a round trip, then immediately stand up and touch the backboard 15 times, and then immediately make another round trip empty-handed, ending with a quick sprint. This is a group, do three or five groups, have a good rest in the middle, and feel back to 70%.
Combination exercise 2: Put the ball under the basket, make a full-court turn-back run empty-handed, bring the ball back and make a full-court dribble, and bypass the court for three laps (two service areas and the middle lap). During the layup, the left and right hands alternately dribble and go to the opposite basket to make a layup, and you must score. If you don't score, you will make up the ball. Then you will immediately go to the free throw line and punish four balls in a row, and then it will be over.
Then throw freely for a while, relax your muscles, and end.
On Wednesday, we should focus on shooting and practice free throws and jump shots in various positions. We can shoot 65,438+000 in a group or 50 in four or six groups. Have a full rest and take an active rest in the middle, that is, don't sit standing in the same place, but rest in a light way. Then practice shooting with your left hand (the action should be standard). Short distance 100, medium distance 100. Then practice layups with your left and right hands, stop jump shots on both sides, and you can control the number yourself.
Then shoot freely, relax and finish.
On Thursday, strength exercises.
Dumbbells are used for upper limbs, and bricks can be used without equipment, so that the front side of the arm can be lifted horizontally (be careful not to completely straighten the arm and slightly bend it) to develop the strength of forearm, deltoid muscle and trapezius muscle. Use dumbbells to do supine and prone birds, practice chest muscles and back muscles, and arrange others according to your own situation. The principle is: the greater the weight, the fewer the times, the slower the speed, and the smaller the weight, the faster the times.
Lower limbs: 1: squat with load, carrying barbells conditionally and carrying people unconditionally. Let a friend ride on your shoulder and do a squat. When you stand up, you should finally have a heel lift, which is fast and explosive. Then immediately put down the barbell or the person on it, do a 20-meter sprint, and then finish. This is a group. The number of times you do each group and the number of groups are based on your own strength. 2: Full-court leapfrog, four to six groups. 3. Touch the backboard continuously, with 15-20 as one group and 4-6 groups. 4 Raise your heels to run or jump stairs, and quantitatively develop calf strength according to your own situation. 5. Deep jump exercise: jump from a certain height, immediately jump forward to this height, and do 3 to 5 in a row. (Limited by the conditional equipment, you can choose whether to do it according to the situation, and it is best to do it if you have the conditions. This effect is good. ) finally relax the muscles and end.
Friday's low-intensity unarmed strength exercise is to do some push-ups, sit-ups, double-headed lifts (supine push-ups are to lie flat and raise your feet at the same time) and stand (stand up and climb down after each push-up). You can also find a wall and do arm flexion and extension by standing upside down, just like push-ups. There are also high legs in situ; Skipping rope; These exercises are all done by hand. You can choose to practice freely, if you have the ability, then you can do some free shooting, relax your muscles and finish.
Saturday, the game. Just play half a game with friends. If there is a formal full-court game, it is best to play half-court.
Rest on Sunday.
Note: 1. In the process of practice, we must gradually increase from low intensity to high intensity according to our actual ability. Don't do high intensity at once, which will cause overtraining, fail to achieve results and hurt our health. The number of groups and the number of times of each group must be adjusted according to this principle. I'm talking about a strength standard, which can be implemented if you have the ability. If the ability is insufficient, you can reduce it first and then increase it slowly. After a long time, you will feel that this standard can no longer meet your needs.
2。 This plan is based on the estimation of the physical condition of high school graduates, and the intensity of conformity is not suitable for junior high school students. Junior high school students can reduce the intensity according to this content, that is, the number and frequency of groups.
3。 This plan focuses on physical fitness and physical training, followed by basketball skills, which can be practiced as needed.
4。 The above estimate of your physical recovery (70%), if the subjective feeling is not accurate, you can use the method of pulse measurement. Immediately after a group of exercises, measure the pulse of the first 10 second, and then multiply it by 6. If it is above 190, it means that the intensity is going up. As for how much to recover, multiply the pulse just measured by the required percentage, and the pulse value is what you need and has been measured. After measuring some times, you will have some experience, so you can make a rough estimate, but you should also take your subjective feeling as a reference, that is to say, although your pulse is around 70% or less, you really feel tired and can't start the next time, so you should continue to rest, and start when you can start but don't fully recover, otherwise it will be ineffective.
5。 If you feel unwell during the practice, you must pay attention to stop in time and don't insist forcibly. This is exercise, and we won't do anything harmful to health!
6。 Some terms are not convenient to use here, so I have adopted an easy-to-understand statement. It's a bit cumbersome, but it should be understandable.
7。 This is a weekly training plan. Within a month, you can maintain the intensity of three weeks and one week to avoid overtraining.
8。 Recovery is the key to improving ability. You should have a good rest every day, or you will practice in vain and hurt your health.
Finally, come on! Hmm. How interesting
Action name: In-situ low hand ball control
Action essentials: Stand back and forth with your feet shoulder width, bend your knees, and press the ball down with your right hand.
Guiding points: the ball should not be higher than the waist, the eyes should not look at the ball, and the right hand should press the ball instead of hitting it.
Key uses: feel the ball with your hands; Objective To enhance the sense of the ball.
Action Name: Finger Interactive Pass
Action essentials: put your hands and fingers up, and change the first finger to push the ball quickly and pass the ball.
Guiding points: the frequency should be fast, and the force point is in the lower half of the sphere.
Key uses: finger touching the ball and wrist agility; The essentials of target shooting and passing.
Action name: Pass the ball with both hands.
Action essentials: Hold the ball with the palm up, hold it high and pass it down to the other hand.
Guiding point: When you hold the ball from high to low, you should feel the feeling of hitting the ball hard and keep it stable.
Key uses: strong feeling of touching the ball by hand; Objective To pass and catch the ball.
Action name: Hold the ball around your neck.
Action essentials: Hold the ball on one side of the neck and the ball passes from the back of the neck to the other hand.
Guiding points: move quickly, the ball can't drop, and the palm can't touch the ball.
Key uses: wrist stretching and finger elastic action; Objective To pass and catch the ball.
Action name: waist holding the ball
Action essentials: Hold the ball around the waist and pass it from the back of the waist to the other hand.
Guiding points: move quickly, don't watch the ball, don't drop it, and don't touch it with your palm.
Key uses: wrist stretching and finger elastic action; Objective To pass and catch the ball.
Action name: Hold the ball under your feet in an S shape.
Action essentials: Hold the ball on the side of your foot, cross the ball from your foot and make an S-shaped pass to the other foot.
Guiding points: move quickly, don't watch the ball, don't drop the ball, and don't touch the ball with your hands and feet.
Key uses: wrist stretching and finger elastic action; Objective To pass and catch the ball.
Action name: dribble on the ground
Action essentials: put the ball on the ground, lift the racket quickly with your fingers, and keep dribbling quickly.
Guiding points: you can't hit the ball with your palm, and it can't be higher than 5 cm. The frequency should be fast. The ball should leave the ground and you can't watch it.
Key uses: finger touching the ball to adapt to the elasticity of the ball; Objective To master the basic knowledge of transportation.
Action name: dribble around the foot
Action essentials: dribble quickly and keep dribbling around the feet quickly.
Guiding points: Don't dribble the ball with your palm, the ball should not be higher than 15 cm, don't watch the ball, and the frequency should be fast.
Key uses: finger touching the ball to adapt to the elasticity of the ball; Objective To master the essentials of dribbling.
Name of action: dribble left and right with one hand
Action essentials: the palm of your right hand faces left, and the ball is transported to the left. When the ball bounces, your right hand immediately changes the ball to the right, and then dribbles it to the right quickly.
Guiding points: your feet should be bent in parallel, the ball should not be higher than your knees, don't watch the ball, and dribble forcefully and quickly.
Key uses: one-handed dribbling skills to change direction; Objective To master the essentials of dribbling.
Action name: dribble with one hand before and after.
Action essentials: palm forward, dribble to the front, immediately change your right hand back when the ball rebounds, and then dribble back quickly.
Guiding points: bow before foot and arrow after foot, the ball should not be higher than the knee, do not watch the ball, and dribble forcefully and quickly.
Key uses: one-handed dribbling skills to change direction; Objective To master the essentials of dribbling.
Name of action: changing hands and dribbling in situ
Action essentials: Stand with your feet slightly wider than your shoulders, and dribble with your wrists and fingers.
Guiding points: the ball should not be higher than the knee, don't watch the ball, dribble powerfully and quickly.
Key uses: changing the direction of dribbling technology; Objective To master the essentials of dribbling.
Action name: change hands behind the dribble.
Action essentials: Dribble with each other, but dribble behind your body.
Guiding points: the ball should not be higher than the knee, don't watch the ball, dribble powerfully and quickly.
Key uses: changing the direction of dribbling technology; Objective To master the essentials of dribbling.
Action name: cross dribbling in situ
Action essentials: front bow and back arrow, cross dribbling.
Guiding points: the ball should not be higher than the knee, eyes should not look at the ball, the strength and speed of dribbling.
Key uses: changing the direction of dribbling technology; Objective To master the essentials of dribbling.
That's all, please give me more advice.
Basketball guard training program
Quickly through the crowd
To pass people quickly, of course, the pursuit is the speed and direction of change. The speed of change is to stop and walk again, and the direction of change is to change the direction of progress. The most important key of these two movements is whether the leg muscles are strong enough and whether the feet are bent.
The first lecture is about how to stop an emergency. The first thing to understand is that if the muscle strength of heel and forefoot, calf and thigh is insufficient, you can't stop at a certain speed. Secondly, when it comes to relaxing and bending your feet, in fact, these four organs should be relaxed before an emergency stop, or before the heel and forefoot, calf and thigh exert force, so that your forward speed can slow down first, so that you can exert force in subsequent movements, which is the natural antagonistic effect of human muscle contraction.
That is to say, the steps and essentials of an emergency stop are, in turn, to slow down, then the heel and the four organs, such as the forefoot, the calf and the thigh, are relaxed first, then the calf is slightly forced, the heel is forced to touch the ground, the forefoot is forced to touch the ground completely, and the calf is finally forced to stand still, and the thigh buffers the force of continuous progress and applies a little force. At this time, the thighs and calves bend, the center of gravity of the body decreases, and your movements stop completely. This is an emergency stop.
To make an emergency stop, stop the heel first, then the forefoot, then the calf, and then the thigh.
Therefore, if you want to pass people quickly, you must basically learn to make an emergency stop first, whether it is an emergency stop with one foot or an emergency stop with both feet. There must be an important concept, because when to make an emergency stop, the opponent never knows, so when you make an emergency stop in a fast way, the opponent will definitely let you pass, and of course you can easily pass.
In the same way, let's talk about people passing by in the express line. Of course, you have to slow down before you want to change direction. At this time, your feet gradually relax and let your body slow down quickly. Then the heel of the same foot A that you want to move eastward stops, and the sole of your foot stops against the ground. Then, the leg of the same foot bends and stops. Then, foot B touches the ground, the forefoot touches the ground instantly, and foot B pushes to the west.
After the right foot is relaxed and stopped, the right foot begins to push hard to the left and right foot.
When the strength of the right foot is exhausted, the left foot starts and then continues to push to the left.
Of course, I don't know what your basketball skill level has reached now, but no matter who you are or how high you have reached, practice has proved (not just basketball), and I think you must be very aware that basic skills are the basis of all "difficult" movements. 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. Finally, I want to say that if you want to "play" basketball well, you must first do a good job of "fixed-point" shooting, not only with accurate movements, but also with a 90% hit rate. At the same time, dribbling, passing and bouncing are the most basic (meritorious) problems in basketball. If you don't do this well, it will be an obstacle to your promotion.
As for the skills of practicing jumping, that is, how to jump higher and come faster, I think you should practice "fixed-point" shooting for a few days until you have a chance.
Basketball ball control skills
1. Control the ball
Hold the ball with five fingers and tighten your fingers inward. When the ball falls, catch it with your palm.
2. Trunk dish 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.
3. Neck dribbling
Practice the neck ball. This exercise is also to face forward, keep your neck still, and practice alternately clockwise and counterclockwise.
4. 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.
6. Knee 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.
7. Get off the 8-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
First, jumping ability is a comprehensive manifestation 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.
Second, 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 commonly used:
Squat with weight, bell, snatch. In short, the higher the score of these exercises, the better your jumping ability.
As for the weight, number of groups, times and action specifications of each exercise, the principle is:
1, high-intensity training at least twice a week, not more than four times, to give the body too much recovery time, but it should be carried out all the year round without interruption.
2. The above three exercises are best arranged in each class.
3. Pay attention to the technical action specifications of high-intensity training, and don't mess around.
4, small strength training refers to the use of a variety of comprehensive training equipment and dumbbells for training. Lighter weight, more groups and times. The purpose is to improve muscle endurance, thicken muscle fibers and reduce fat. Small strength training can be done in different parks and every day, but it is best not to do it at the same time as large strength training. Whether it is high-intensity or low-intensity training, the time of a class should not be too long, and 1.5 to 2 hours is appropriate. Strength and density.
Thirdly, speed training is also an important aspect to improve the jumping ability.
Repeated sprint training is still necessary. 30 times, 50 times, maybe 80 times, that depends on your fighting spirit. The so-called sprint is to ask you to rush forward at full speed after you are ready for the activity, not at medium speed. Special speed training is the same as high-intensity training. You don't need to practice every day, just three hours a week. Also pay special attention to small use; Strength training is to strengthen the muscles at the back of thigh.
Fourth, there are many specialized jumping exercises, such as skipping rope, hurdling, touching the hoop, touching the upper edge of the black box and even touching the upper edge of the backboard.
Finally, I want to mention the relationship between nervous system and jumping ability. We already know that these qualities, such as speed, strength, coordination, flexibility and flexibility, will produce jumping power when they act on the ground in an instant, so what are these qualities that erupt at the same time in an instant? It's the motivation and motor nervous system. In other words, if you really want to be above everyone else, you must do everything possible to make your motor nervous system send the strongest pulse signal to your muscles. This intense stimulation forces the muscle groups to contract violently to generate huge energy, which in turn makes the motor nervous system more sensitive and can send out stronger impulses. The two promote each other, and you jump higher and higher. However, this is also a difficult point. Without hyper-motivation, there is no hyper-impulse in the motor nervous system, and all the so-called scientific, modern, management and training methods and means are nonsense. Finally, I wish your dream come true.
Another one:
Innate is very important. The most famous vertical jump training program in the United States is expected to improve the vertical jump ability by more than 20 to 30 centimeters. The exercise process is very hard, the whole course 15 weeks.
For each action item, if an action is to be done in three groups, the rest between groups should not exceed 2 minutes. If finished, you need to do the next item directly, remember not to rest! !
Item 1: Half Squat Jump
1, at the beginning, half squatting? Position, hands in front,
2. Jump at least 20 to 25 cm from the ground. If it is easy for you, you can jump to 25-30cm. When you are in the air, you need to put your hands behind your back. When landing, finish it once.
Next, just repeat the above steps! ! !
Training course of rapidly improving jumping ability II
Item 2: Raise your toes (raise your heels)
1. First find a step or a book to pad your feet, and then put your toes on it. Your heels are not allowed to touch the ground or the mat.
Lift your toes to the highest point
3. Slowly put it down again and complete it once .. Use your feet to complete a group.
Training course of rapidly improving jumping ability 3
Item 3: Steps
1. Find a chair and put one foot on it at 90 degrees.
2. Try to jump away, change your feet in the air and put them on the chair.
3. Repeat 2, put the original jumping foot back on the chair and finish another jump.
Training course of rapidly improving jumping ability 4
Item 4: vertical jump
1. Feet straight, shoulder width, knees "locked". ...
2. Just jump with your calves, only bend your ankles, and try not to bend your knees. ...
3. When you get to the ground, take off quickly again and finish it once. ...
This is very difficult. You can use your hands to help you take off. ...
Training course of rapidly improving jumping ability 5
Item 5: Tiptoe jump
1. Lift your toes to the highest point,
2. Take off quickly with your toes, and the jump shall not exceed 1.5 or 2.5cm.
The practice of leapfrog is necessary to improve the jumping ability, because it is a way to train strength after all. Besides, there are other ways.
The first method, which is the most effective and the most difficult, can improve your bounce in a short time. Specific practice: dig a pit, about one meter deep. Tie a 5 kg sandbag to your leg and jump into the pit. Try to jump out of the pit with a heavy load. After half a month, dig the pit 20 cm deep, increase the load by 2-3 kg, and continue to practice. This cycle, and finally when you can't bear the load or jump out of the pit, the practice stops here. Take off the load and try again to see how high you can jump.
The second method, the effect is not obvious, but it is easy to realize. Specific method: Tie a rubber band on your ankle and jump vertically in situ. Practice for half an hour every day. But I feel that this method is not effective.
Good luck, future sports star!
In order to develop explosive force, we must increase muscle contraction strength and working distance and shorten working time. In strength training, it is necessary to use small load machinery for rapid exercise, and gradually increase the load to improve muscle contraction strength without reducing the speed. The technical action of "leaning back" just mentioned is mainly to increase explosive force through muscle contraction. The increase of strength can enhance the control ability of technology, so in the usual training, we should not only work hard on technology, but also work hard on increasing explosive force and improving muscle contraction speed. Practice has proved that high-intensity explosive force is an essential factor to improve performance. So how to improve the explosive power? (1) Change the load and speed. (2) Strengthen professional technical training, improve muscle control ability and relaxation ability before action. (3) The initial length of the muscle, only when the stretched muscle contracts, has faster speed and strength. (4) Relaxation exercises after strength exercises.
Among the factors of explosive power, power plays a leading role, so the growth of power contributes to the development of explosive power. But strength is by no means equal to explosiveness. In other words, in actual combat, you don't have the strength to apply technology well. The explosive power of a judo athlete can only be brought into full play by combining basic strength with speed, skill and agility. Some people can lift quite heavy barbells, but once they wrestle, they can't, specifically because of the lack of special strength. Judo athletes need strength, speed and endurance in confrontation. Some of our athletes feel that their strength is not bad, and the key lies in their special ability and quick strength. In the future training, we should pay attention to improving the special strength on the basis of transferring a set of strength to the special strength.
Problems that should be paid attention to in developing strength:
(1) load. Facts show that only by carrying out strength training under certain weight conditions can we increase our strength. Different loads used in strength training have different effects. Therefore, the load should be arranged reasonably according to different people in training.
(2) Excessive recycling. A lot of energy and substances are consumed during exercise. When exercise stops, catabolism is in a secondary position, and the synthesis of energy and substances begins to recover and exceed the original content of energy and substances in the body.
(3) Training interval. Practice has proved that strength training is the best, because after stopping training, strength grows quickly and fades quickly.
(4) Age and gender. The strength training of the same person has different reactions at different ages, and the strength values of men and women are also very different.
Both men and women, as long as they insist on strength training, have a good effect on the maintenance and development of strength quality.
First, the most important thing is that you are eager to dunk.
Second, you should endure loneliness, suffer hardships and persevere.
Third, we must have confidence in ourselves and believe that we can do it! There are many short dunks in history, such as Potato Weber, 170 is insufficient, and there is even a national dunk champion in 2000, 175. In America, many people shorter than 175 can dunk. Although Europeans and Americans are really strong, we can achieve it through proper training. There is an American student named Matthew in our school. You may know him.
Fourth, dunking is not your ultimate goal: to exercise, bring strength and beauty to people, and give people the feeling of flying. Of course, you should be happy.
Enjoy the feeling of flying.
Fifth, if you are below 170, of course, you can't expect to deduct the standard 3.05 basket, because people always have limits. You are not heaven.
Only professional training is impossible. But you can deduct about 2.9-2.95 baskets, most of which are so high.'
The street, of course. Except at the gym.
Seventh, have a pair of good basketball shoes and adequate protection. Eighth, if you have time and energy to practice, you are not afraid of boredom.
Ninth, it is very important to have the support and participation of a bunch of friends. It's best to have some good bodyguards to play with. No. 10, the desire to fly with one hand. Desire comes first.