Chapter 1: Moving.

Mobile technology includes: walking, running, jumping, emergency stop, turning, striding and sliding.

Movement is the basis of attack and defense, which requires a stable and free-moving basic posture. This is the basic stance in basketball, as shown below:

Action method: spread your feet back and forth or left and right, slightly wider than your shoulders, bend your legs, and fold your knees (the included angle between your legs is about 65,438 0.35 degrees). Your body center of gravity is between your feet, and your upper body leans forward slightly, with your arms bent and naturally perpendicular to your sides. Keep your eyes on the court.

Action key: keep the center of gravity stable and observe the situation on the field.

(1) Start

As we all know, starting is an instant footwork to get rid of defense.

Action method: keep the basic standing posture. When starting, the upper body leans forward and the center of gravity moves forward. At the same time, push the back foot or forefoot of the side foot to the ground quickly and forcefully, and both arms actively swing together. The first two steps are short and fast.

The center of gravity is gradually moved forward, and the upper body is gradually raised, and the fastest speed is played in the shortest time.

The key to action: quickly push the ground and quickly shift the center of gravity. The first two steps are small and fast.

(2) Operation

Running on the basketball court generally includes: sideways running, variable speed running, changing direction running, backward running and so on.

1, sideways running: when running sideways, the toes point to the running direction, and the head and upper body naturally twist in the direction with the ball (when running near the sideline, the body twists into the court). During the fast break, many people are rushing forward, but they don't know where the ball comes from behind. At this time, I will run sideways. Note: When running sideways, keep your toes forward, or you will twist your feet. .

2. Variable speed running: During running, when jogging becomes faster, the upper body leans forward quickly, the forefoot touches the ground quickly, the first two steps are short and fast, and the arms swing quickly; From fast to slow, increase the stride, raise the upper body, slightly lower the center of gravity, and land on the forefoot to slow down the momentum. Note: the movements should be changed obviously, and the rhythm should be mastered.

3. Change direction and run: This is also a common running action on the basketball court, and it is also one of the easiest ways to get rid of defenders. If this trick is used well, it is really impossible to prevent. As shown in the figure:

When changing the direction, when kneeling on the ground in the last step, the knee joint is adducted, the tip of the right foot points to the running direction, and the inner side of the forefoot of the right foot pushes the ground hard, and the center of gravity moves to the left front side. The left foot quickly takes a small step to the left, and the right foot quickly takes a big step to the left and continues to accelerate. When changing the direction to the left, the method is the same and the direction is opposite. Note: the left foot pedal is fast and powerful, the center of gravity shifts quickly, and the right foot steps quickly.

4, running backwards: it is very simple, everyone should know that it is not detailed, but it should be noted that the heel is raised, the calf should be retracted, and the forefoot should be forced to land.

(3) Jump

Jump points: two-legged jump and one-legged jump.

Note: When your feet jump in the air, you should keep a balanced stretch. When landing, bend your knees to cushion, control your body's center of gravity, and quickly connect with other movements. Jump on one foot, when the body jumps to a high point in the air, the legs naturally come together and straighten, and the body stretches. Jump with both feet when landing. There are many people jumping in the air with their feet apart, which is wrong. If they fall like this, they will get hurt easily.

(4) Emergency stop

Emergency stop is divided into stepping emergency stop and jumping emergency stop.

When everyone was in the NBA, many stars were good at using emergency stop, and the common one was emergency stop jump shot. However, the domestic emergency stop seems to be good, and it seems that there are not many, hehe, I don't know if I didn't find it. Let me know when you find out. .

1, big step emergency stop, also known as two-step emergency stop.

When you suddenly stop in a fast run, you should first take a big step forward, bend your knees quickly, lower your center of gravity, lean back, and slow down the forward momentum while landing on your whole foot. Then take the second step quickly, with the inside of the forefoot on the ground, the toes buckled, the knees retracted, the body leaned forward slightly, the center of gravity was between the legs, and the arms naturally bent and opened to control the body balance. Note: When landing, lower the center of gravity. Step two, your forefoot hits the ground hard and your body turns back. As shown in the figure:

2, skip stop, also known as one-step stop.

When running, the opponent leans back with one foot or both feet (not suitable for high jump), and both feet are parallel to the ground at the same time to control the body balance. When landing, use the whole sole to land or heel to transition to the forefoot. After landing, the knees bend slightly, the center of gravity drops, and the arms naturally bend to keep the body balanced. As shown in the figure:

Attention: control the take-off height and balance.

(5) Turn around

When we play ball, we often use turn. There are two ways to turn: front turn and back turn.

1. Forward turn: (Take the right foot as an example) When turning, while moving the foot to the front of the central foot, the center of gravity moves to the central foot, and the forefoot of the central foot is used as the axis to pedal the ground hard, and the shoulders and abdomen are twisted in the direction of rotation, driving the whole upper body to rotate. After turning around, bend your knees to lower your center of gravity and control your balance. As shown in the figure:

2. Turn back: (Take the left foot as the center foot as an example) When preparing to turn back, move the foot back to the center foot, move the center of gravity to the center foot, grind the ground hard with the forefoot of the center foot as the axis, and move the center of gravity backward at the same time, so that the upper body and abdomen can twist in the turning direction to control the body balance. As shown in the figure:

In fact, the back turn mentioned here can also be called the back turn after changing hands. When we play ball, there is another way called one-handed back flip. The method is the same as backflip, but we can dribble without changing hands. But turning with one hand is not stable, but the speed is faster than changing hands. You can try these two turns. .

(6) stride

1. Step in the same direction as the moving foot (step forward).

2. Heterolateral step (also called cross step) is the focus of training. Move your feet and step towards the center of your feet. (Take the left foot as an example) When striding, your legs are slightly flexed, grinding the ground with your left foot as the axis, and stepping forward with your right foot to the left. When landing, the toes lean forward, the center of gravity moves forward to the left foot, the upper body is slightly left, and the right shoulder leans forward, aiming at the moving direction. Note: Be quick and hard.

(7) Sliding step

Sliding is the main moving gait of defense, which can be divided into: side (horizontal) sliding, forward sliding and backward sliding.

1, lateral (horizontal) sliding step: as shown in the figure:

Pay attention to the direction of the small arrow, your feet are slightly wider than your shoulders, your legs are slightly bent, your center of gravity is between your feet, your upper body leans forward slightly, your arms are extended sideways, and you look up at your opponent. When sliding to the left, while the left foot moves to the left, the inner side of the right palm exerts force and slides with the left foot. When sliding, the center of gravity is stable, the body does not fluctuate up and down, and the feet are not synchronized and do not cross. When turning right, the method is the same and the direction is opposite.

2. Slide forward as shown in the figure.

Action method: spread your feet back and forth. When sliding forward, while the front foot is moving forward, the toes point to the sliding direction, and the inside of the back foot pushes the ground hard and slides forward. When sliding, the upper body leans forward slightly, the arm on the same side of the front foot extends forward, and the arm on the opposite side extends sideways, keeping the posture of low center of gravity open back and forth.

3. Backward sliding: The method is the same as forward sliding, but the force direction is opposite.

(8) Retreat: When you want to retreat, push the ground hard on the inside of the forefoot, turn your abdomen and lift your back hard. At the same time, the forefoot retreats to the side, and the hind paw crushes the ground hard, as shown in the figure:

Note: the center of gravity should be stable, the front foot should be withdrawn quickly, the abdomen and upper body should be coordinated, and the hind sole should take the initiative to land.

(9) Attack footwork: steals the ball or mobile footwork that hinders the attack.

(10) Walking around: It can be divided into two steps: walking around the previous step and walking around the next step. When walking around the previous step (for example, walking around the right foot), the right foot leans forward half a step, the left foot quickly bypasses the opponent, striding or jumping to the left, and stretching your arms forward. The method of winding back is the same, and the force is in the opposite direction. Note: the upper body and arms should be coordinated.

(1 1) Crushing: small stride and fast frequency.

When moving, the feet are parallel, the legs are bent, the center of gravity is lowered, the upper body leans forward slightly, and the forefoot keeps pedaling to the ground, moving in different directions in small steps and fast frequency, so as to hinder the action of the attacking players. When sliding to the right, the right foot slides half a step to the right with the help of pedaling force, and the left foot keeps up with half a step quickly, and continues to lie flat and defend. Slide to the left, the action is the same, and the direction is opposite.

One person or several people can do some footwork exercises I mentioned above, single footwork or a combination of multiple footwork.

Footwork is the foundation of basketball, especially defense. Only good footwork can achieve good defense. Now there is a popular saying in NBA that "winning depends on offense, winning depends on defense". It can be said that defense is so important. Bowen of the Spurs, he is the best defender. Look at his pace, how fast he is. . Analysis, in fact, is also a combination of these footwork. . . We can't do as well as him, but we can do better. We can still show off and play in the street. . .

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