The shooting posture is that the feet are naturally separated, facing the basket, and the body is parallel to the backboard. Put the basketball in your hand, the palm is empty, and the edge of the palm is close. Fingers naturally separate and stick to the basketball. The big arm is parallel to the ground, the small arm is vertical to the ground, and the palm is basically parallel to the ground. When throwing the ball, your wrist should be hard, swing the basketball with your index finger and middle finger, and your waist and thighs should be hard.

Dribble posture

When dribbling, the forearm should follow the basketball with the elbow as the axis, and the ball should reach the elbow at the highest point, that is, the forearm is parallel to the ground.

Passing posture

Squat naturally, hands apart, fingers up, hands opposite, no more than the diameter. When passing the ball, the thumb, forefinger and middle finger pluck the basketball and rotate it. When you catch the ball, you should master the landing point. After receiving the ball, you can quickly catch it to your chest and practice passing the ball quickly.

Autobiographical self-acceptance

Similar to passing the ball, you can slide left and right, slide back and forth, adjust the position where people stand according to the landing point of the ball, slide quickly and naturally, and pass the ball faster.

Passing posture

Both feet can be used as the axis, choose from the left.

Three - step layup

Rebound from the left, first step on the left (bigger), then step on the right (faster and stronger), and land on the right foot. (The left foot lifts the left leg, which is parallel to the ground. ) The left foot bounces up, stays in the air, and the left hand picks up the ball and makes a layup, and the direction is 45 degrees with the lower version. Pick up the ball with your fingers, throw it up, touch the basket plate and bounce it into the basket. The movements should be natural and smooth. The third step falls naturally.

Rebound from the right, first step on the right foot (bigger), then step on the left foot (faster and stronger), land on the right foot (right foot is lifted and right leg is lifted parallel to the ground), the left foot bounces up, stays in the air, and throws the ball with the right hand, and the direction is 45 degrees under the basket. Pick the ball with your fingers, throw it up, touch the under-basket version, and bounce it to the basket. The movements should be natural and smooth. The third step falls naturally.

move with the body on the ground

When running to the right, your right hand slaps the ball, with your right foot behind and your left foot in front. Move right. When you stop, your left foot is behind and your right foot is in front. Turn right at this time, with your left foot in front and your right foot behind. The ball passes from your right hand to your left hand and then runs to the left. Repeat the above actions.

Turn around and shoot.

Back to the backboard, holding the ball with both hands, elbows naturally open on the chest, fingers up. Squat your legs slightly and buckle them inside.

Turn around while marching

Moving pass

Left hand pass

Xiebu

When moving to the right, the inner buttons of the feet are slightly wider than the shoulders, so that the center of gravity of the standing posture is raised with both hands at the back, and the left foot keeps the inner buttons of the feet slightly wider than the shoulders, so that the center of gravity of the standing posture is raised with both hands at the back. Then repeat the action to the right and front. When the right foot moves forward and right again, the left foot in the left rear moves forward and left, and the center of gravity changes from right to left. The movement mode is opposite to the above.

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.

If you try to cover up every shot of your opponent, you will get into trouble because of too many fouls. Besides, you can't say, "I'm tall and I want to wear his hat." How fast can you react? You must have a suitable time to get to know your opponents and study their shots. You must also know when to stay away from your defenders. Because a good shot-blocking king doesn't just cover his defender's hat. My teammates can take chances defensively, and they know I'm there.

Opponents also know that with me, they will block the shot. When they find me defending the restricted area there, they will be forced to make difficult shots. How many shooting styles can you change? This is the secret of being a shot blocker:

First of all, we should be vigilant. Know where the ball is and where the ball is. Usually, you have to cover a person's ball and stay away from him.

B research opponents. Before you start blocking shots, make sure he will make a shot.

Be patient. Don't leave your defender for too long, or he will shoot like nobody's business.

Second, the timing should be right. Card your action time and get close to him before he moves.

Get in place quickly. Rush to the shooter or the position where he wants to shoot.

Identify the lens. The key is to know how he can shoot, and his position and body movements will show his shooting type.

Third, A gets up quickly. You don't have time to jump with your knees bent. You must take off quickly with your feet.

Stand up straight. Be careful not to foul because of physical contact or thugs. Unless he returns to the jumper, he will hit you because of inertia.

C is fully expanded. If you stretch out your arm to catch the ball, you will reach higher.

Take off the ball. Spin the ball quickly with your wrist, but not too much. Remember, a flick can change a ball that may be hit.

Skills of basketball blocking

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First, be vigilant. Know where the ball is and where the ball is. Usually, you have to cover a person's ball and stay away from him. ? Study your opponent. Before you start blocking shots, make sure he will make a shot. ?

Be patient. Don't leave your defender for too long, or he will shoot like nobody's business. ?

Second, the timing should be right. Card your action time and get close to him before he moves.

Get in place quickly. Rush to the shooter or the position where he wants to shoot. ?

Identify the lens. The key is to know how he can shoot, and his position and body movements will show his shooting type. ?

Third, take off quickly. You don't have time to jump with your knees bent. You must take off quickly with your feet.

Keep your body straight. Be careful not to foul because of physical contact or thugs. Unless he returns to the jumper, he will hit you because of inertia.

Fully expanded. If you stretch out your arm to catch the ball, you will reach higher. ?

Pick up the ball. Spin the ball quickly with your wrist, but not too much. Remember, a flick can change a ball that may be hit.

Article 22 the results of the competition

The team that scores more points in the competition time is the winning team.

Article 23 the beginning of the game

1. If a team has less than five players preparing for the game on the field, the game cannot start.

Second, the game should start with the jump ball in the national circle.

3. When the referee takes the ball into the middle circle and performs the jump ball, the game officially begins.

Four, the start of each game should be carried out according to the procedures in the second and third paragraphs above.

Five, all the games in the second half, the two teams exchanged baskets.

Article 24 the state of the ball

1. The following conditions indicate that the ball enters the game state; 1, when the referee takes the ball into the circle and executes the jump ball; 2. When the referee enters the penalty area with or without the ball to execute the penalty; 3. When the ball is thrown out of bounds, the player can handle the ball.

Second, the following conditions show that the ball is alive:

1. In jump ball, when the ball reaches the highest point and is legally slapped by one or two jump ball players;

2. The referee releases the ball when the penalty taker can handle it;

3. After throwing the foul ball, when the ball touches the player on the field.

Three, the following situation shows that the ball has become a dead ball:

1, any legal basket time;

2. When the ball survives or enters the game state, the referee blows the whistle;

3. The next free throw, the ball obviously won't hit the basket:

(1) There is a penalty after this penalty;

(2) There is a penalty after the penalty.

4.30 seconds when the timekeeper sends the live ball signal (exception: see note18);

5. Every half hour or at the end of each class;

6. It is legal for any player to touch the ball in flight after halftime or after each quarter or after a foul is declared. The provisions of Articles 33 and 44 are still valid.

Exception: The ball is not a dead ball and the hit score is valid if:

1. Free throw or shooting, when the ball is in the air, the above items 2, 4 or 5 occur.

Second, when a player is shooting and still holds the ball, the opposing player fouls him and he continues to complete the shooting sequence before the foul (see Article 29).

The second paragraph above does not apply to every half hour or at the end of each game, or after the 30-second signal is given.

Article 25 Status of Athletes and Referees

1. The position of a player depends on the ground he touches.

When an athlete jumps in the air, his position is still the ground he touches when he takes off. This includes the boundary line, the middle line, the three-point line, the penalty line and the line marking the restricted area (exception: see Article 3 1 Paragraph 4).

Second, the referee's position is the same as that of the player.

The ball hits the referee as if it hit the ground where the referee is.

Article 26 Jump ball

1. The referee throws the ball between one player on both sides and the jump ball begins.

2. The ball is legal only if it is slapped by one or both players.

Three, jump ball should be executed in the nearest circle under the following circumstances:

1, pronounced as the ball, means that one or more players from both teams hold the ball tightly with one hand or both hands, so that no player can get the ball without rough action.

If there are more than two players holding the ball tightly, the jump ball should be played between two players of roughly the same height designated by the referee.

2. If the ball is out of bounds, the following will happen:

(1) Both players touch the ball last at the same time;

(2) The referee can't judge who touched the ball last;

(3) If the two referees disagree.

Jump ball should be played between two related athletes.

3. Whenever the live ball stays on the ring neck:

Jump ball should be played between any player on both sides.

4. Whenever, according to Article 59, penalties of the same severity cancel each other out and lead to ball jumping:

Jump ball should be played between any player on both sides.

5. Whenever the ball accidentally enters the basket from below:

Jump ball should be played between any player on both sides.

Four, jump ball for the following provisions:

1. When jumping the ball, two jumpers should stand in a semicircle near one side of their own basket, and one foot should be close to the center of the line between them.

2. Then the referee throws the ball vertically up between the two jumpers; The ball is thrown higher than the jumper can reach when he takes off, and the ball falls in between.

3. After the ball reaches the highest point, it must be legally slapped by one or two jumpers.

Anyone who jumps the ball is not allowed to leave his position before the ball is legally slapped.

5. No jumper can catch or touch the ball more than twice before the ball touches the non-jumper, the ground, the basket or the backboard.

According to this rule, the ball may be hit four times, that is, each jumper will hit the ball twice.

6. Before the racket, other players should stand outside the circle.

7. If the ball is not hit by one or two jumpers, or the ball is not hit by any jumper and touches the ground, it needs to be re-executed.

8. If the opposing team member asks to stand outside the circle, his team member shall not stand near the circle.

Violation of 1, 3, 4, 5 and 6 is illegal.

Article 27 How to play basketball

First of all, basketball is a sport played by hands. It is illegal to run with the ball, kick the ball and hit the ball with your fist.

Second, kicking the ball is to hit the ball or block the ball with any part below the leg or knee.

It is illegal to do this kind of action on purpose.

Article 28 Control the ball

First, the following situations are for players to control the ball:

1, a player who holds or carries a live ball;

2. In the case of throwing a foul ball, when the player who throws the foul ball can handle the ball.

Second, the following situation is that the team controls the ball:

1, players control the ball;

2. The ball is passed between players in the same team.

Three, until the following Ministry of Civil Affairs has been controlling the ball for the team:

1, the opposing team gets the control ball;

2. The ball became a dead ball;

When shooting, the ball no longer touches the shooter's hand.

Article 29. The players are shooting.

Definition:

Throw: Hold the ball with one or both hands, then throw it and fly to the basket through the air.

Dunk: To throw or attempt to throw the ball into the basket with one or both hands.

Hit the ball: hit the ball to the basket with one or both hands.

1. According to the referee's judgment, the player has started throwing, spiking or shooting at the opponent's basket in an attempt to score, and the shooting continues until the ball leaves the player's hand.

2. If a player jumps up and shoots in the air, the shooting action will continue until the shooting is finished (the ball has left the shooter's hand) and the player's feet return to the ground.

However, when the ball left, the team controlled the end of the ball.

According to the referee's judgment, the foul on the player who is shooting must occur after the continuous action of the player's shooting arm has started. Continuous action:

1, when the ball stays in the player's hand, the shooting action (usually upward) has started;

2, must include the player's arm movements and/or body movements when shooting.

If the criterion of continuous action is in accordance with the above provisions, it can be considered that the player is shooting.

Note: there is no connection between running and shooting.

If the ball hits the basket, even after the whistle, the ball will leave the shooter's hand and score.

The provisions of this paragraph (paragraph 4) shall not apply to the following cases:

1, each competition ends (see Article 33);

2.30 seconds when the signal is sent (see article 18).

Five, after the whistle, if a new shooting attempt (action), the basket is invalid.

Six, the player from the jump ball directly to the basket, is not considered to be doing shooting.

For penalties, see article 47, paragraph 2.

Article 30 the ball in the basket and its score value

First, the vortex ball enters the basket from above, stays in the basket or passes through the basket to enter the middle basket.

Two, the ball into the opponent's basket according to the following situation to calculate the team's score:

Free throw 1, 1 point;

2. 2 points for one shot;

3.3 points shooting area, 3 points for one shot at the basket.

Third, if a team accidentally throws the ball into its own basket, the score should be recorded in the name of the opposing captain.

4. If a team deliberately throws the ball into its own basket, it violates the spirit of this rule, which should be: 1, no score; 2. Register the technical foul of the coach of the foul team; The game will be restarted according to the appropriate terms. It is illegal for players to let the ball enter the basket from below on purpose. Pay attention to a shot that tries to get 3 points. Before the ball touches the basket, the attacker or defender legally touches the ball, which changes its situation and becomes a shot that gets 2 points.

Rule 3 1 Throw a foul ball

First, after a successful hit or the last free throw:

1. Any player on the other side of the scoring team has the right to throw a foul ball at the end line or any point behind the end line.

This paragraph also applies to the situation where the referee gives the ball to the player or hands it over to the player for disposal after each game is suspended or stopped.

2. He can pass the ball to the player on or behind the end line, but it is 5 seconds from the moment when the first player out of bounds can handle the ball (see article 3, paragraph 3 below).

The referee can not hand in the ball unless the game can be restarted faster.

4. After the ball enters the basket, the opposing player who throws the foul ball shall not touch the ball.

Accidental or unintentional touching of the ball is allowed, but it is a technical foul if it interferes with the ball and delays the game.

Exceptions:

After registering the free throws caused by the coach's technical foul or disqualification and/or the player's violation of sportsmanship or disqualification, regardless of whether the last free throw was successful or not, a foul ball should be thrown at the midpoint of the sideline opposite the recording table.

Second, after a foul or every stop of the game, throw a foul ball to restart the game (except after a successful free throw or a layup):

1. The player who throws the foul ball should stand out of bounds nearest to the place where the referee designated the foul or stopped the game, except the place directly behind the rebound (exception: see the first paragraph of the note).

2. The referee must hand the ball directly to the player who throws the foul ball, or hand it over to the player for disposal.

3. Before the ball leaves the hand, the player who throws the foul ball shall not move laterally more than one step (about 1 m) from the place designated by the referee, and shall not move in more than one direction.

(1) allows some small steps to move in one direction, as long as the total distance does not exceed a normal step;

(2) As long as the surrounding conditions permit, players can try to retreat along the vertical boundary.

Three, throwing foul ball athletes shall not violate the following provisions:

1, touch the ball in the court before it touches another player;

2. Step on the ground when the ball leaves the hand; 3. It takes more than 5 seconds for the ball to leave the hand;

4. Throw the ball over the backboard and pass it to another player on the field;

5. After throwing the ball out of bounds, before the ball touches the players on the court, the ball touches out of bounds or stays in the neck of the hoop, or enters the hoop.

Fourth, no other player can let any part of his body cross the line before the ball is thrown over the line.

Violation of article 2, paragraph 3. Violation of article 3, paragraph 4.

Penalty clause

Give the ball to the other team and throw the foul ball in its original place.

To annotate ...

First, the free throw or shooting is invalid, and the subsequent throw-in ball should be located on the extension line of the free throw line.

Second, the referee can throw the ball to the player who throws the foul ball, as long as:

1, the referee is no more than 3 or 4 meters away from the player who throws the foul ball;

2. The player who throws the foul ball stands in the correct position designated by the referee;

3. The team that owns the ball will not benefit.

3. When the distance between the sideline and the out-of-bounds obstacle is less than 2m, neither player of the two sides shall stand within 1 m from the out-of-bounds player.

Article 32 Substitution

First, the substitute players should report to the recorder before entering the field, and they must prepare for the game immediately.

Second, the substitute should wait outside the court until the referee signals him to enter.

Three, once the following opportunities appear, the recorder will signal the replacement requirements:

1, the ball is a dead ball;

2. Stop the game clock;

When the referee reports the foul to the record desk, when he finishes the report.

The recorder must signal the referee before the ball enters the game again.

Fourth, the replacement should be completed as soon as possible.

If the referee thinks that the delay is unreasonable, he will register the foul team for a time-out.

Five, the following circumstances allow replacement:

1. Only the team that throws the foul ball can be replaced after a foul.

In this replacement, as long as the team throwing the foul ball is replaced, the other team can also be replaced.

2. Only penalty shooters can be replaced under the following circumstances:

(1) This replacement request should be made before the first or only one free throw ball enters the competition.

(2) The last or only one free throw was successful, or after the last or only one free throw, the ball became a dead ball, and it was in the dead ball period due to the subsequent foul penalty.

In this case (item 2), as long as the replacement request is made before the last or only one free throw ball enters the game, the opposing team member can be replaced. 3. Substitution between free throws is not allowed.

Replacement is not allowed until the next replacement opportunity appears.

4. If there is a foul during the free throw, a new penalty will be imposed only after all the previous foul free throws are completed, and the ball can be changed before entering the game.

The jump shot can't be replaced by other players.

6. Substitutes can't re-enter the game, and substitutes who have become players can't leave the game unless the clock running period of a game has passed (exception: paragraph 3 of Article 6 1, 1).

7. If a replacement is proposed during the suspension period, the replacement must report to the recorder and get greetings from the nearest referee before entering the competition.

8. The replacement request can be cancelled before the recorder signals.

Article 33 1 or 1 When will the game end?

1. When the timekeeper's signal indicates that the game is over, a quarter, half or a game is over.

2. At the end of every half hour or quarter, or at some time before that, when the timekeeper signals, any penalty that may be caused by foul will be executed.

Three, if there is no doubt about a quarter of an hour, half an hour or the end time of a game, it should be handled in accordance with the method detailed in the seventh note.

Article 34 The game was lost due to abstention.

1. After receiving the referee's notice, the team refused to play.

Second, the team blocked the game with behavior.

Three, the start of the game 15 minutes later, less than five players did not play or can play.

Penalty clause

The other team won, and the result was 20-0. In addition, the team that abstained will be recorded as 0 in the ranking.

To annotate ...

For a series of home and away total scores, the team that abstained in the first or second game will lose the total score because of abstaining.

Article 35 The competition was lost due to lack of players.

If a team has less than two players in the game, the team will lose the game because of "lack of players"

Penalty clause

If the winning team is judged to be in the lead, the score when the game is stopped is the end. If the winning team is judged to be behind in scoring, it is recorded that the team won 2-0. In addition, the team that lost because of "lack of players" should be 1 point in the ranking.

To annotate ...

For a series of home and away total scores, the team that is "short of people" in the first or second game will lose the total score because of "short of people".