1, 30 meters sprint, you can jog around the playground for 20 meters and then run for 50 meters.
2, leapfrog, it is best to jump the steps
3, push-ups and sit-ups, if you want to practice waist and abdomen strength, slow down and stop after an action; If you want to practice explosive power, do it as soon as possible. Remember that waist and abdomen strength is especially important for your ability to stay in the air.
Usually, there are some suggestions: jump more when outdoor activities are free, be sure to stay in the air for as long as possible, deliberately do some difficult movements when playing ball, and stretch training, which is ignored by many people. When you are free, Dolara should not be too bloated.
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, 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, but we can do it with 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.
Second, all aspects of the specific physical requirements.
1, this process will last for several years, but you should pay attention to physical exercise and love sports. Properly trained players can dunk in 1 -2 years. At least you can give people a feeling of dunk, depending on your flying posture. Remember to keep exercising, but not every day. You must keep training every week. The body should keep less fat. People who usually exercise regularly will not have this problem. The point is that you may not be like this at first, but it doesn't matter. 3. Sports is not just a hobby of basketball. If you are asked to practice track and field, don't feel useless or irrelevant, or even refuse. If necessary, you can use a holiday (summer vacation is best) to practice' from morning till night'. This looks a bit BT. But soon you will find yourself able to adapt, and you will never have inexhaustible strength, although you are tired every day. Believe what I said,' If you feel useless, you can leave at once. 6. You'd better swim to the gym or find your own way. 7.' Dunk can make you confident, but remember not to use it to despise people who are taller than you.' You know it will be easier to practice this than you. Everyone has his own advantages.
8. Don't affect your study' This is something other than study'. What is certain is that even if you can dunk and can't make the professional team, you still have to study. 9, entertaining, don't worry about your grades, stick to it, keep it up, you will gradually see the effect, pay special attention to any "altitude sickness" in the practice process, such as practicing guitar, piano, Olympics and so on. Your will comes first.
Third, the implementation process (divided into several paragraphs)
From the first day, we should regard it as a part of life, and we can't fish for three days. Don't be afraid that you can't practice, even if you can't, don't be sad, because you learn much more in this process than the dunk itself.
(1) Basketball Special Exercise:
The purpose of dunk is to play basketball. Now let's talk about how to play basketball. Basketball is a team project, which must be clear. But many of our friends who love basketball ignore this point and play alone. They don't think they play basketball well. This is not right. Maybe you can handle the key ball. But this is not the fun of basketball. Everyone is happiest when he is happy. Don't think they play well. Even it is important to despise others for not being able to play. Literacy comes first. A player who has played for three years but has good skills just can't catch up with a player who has played for six years. This is a fact, because basketball awareness is the most important and experience is also very important. The understanding of basketball is different. Don't think you are fighting for war, go shopping with others. Tolerance and wisdom can make many friends and learn a lot. Know this.
(layup) to dunk, you must first make a good shot. There are many notices here. Many people are accurate in layups, but they can't jump high. This is useful in actual combat, but it is useless for our dunk. Of course, the sense of the ball is very important. The layup is divided into low hand and high hand. Elsewhere, we use high-hand layups and low-hand layups.
Exercise 1. Grasp the layup from two sides of the center line, and 10 is a set of alternate layups. Practice hard every time until you can send the ball to the highest point at the highest point of take-off, which can make up for your height. You can also improve your ability to stay in the air. This is a basic exercise. You should pay attention to this requirement in your usual layup. All your layups should follow this standard. Note that the center of gravity must be placed on the take-off leg before takeoff, which is conducive to the explosion. Try to "feel you are sitting on a spring" more often, and this feeling will eventually produce the feeling of flying. Practice layups more. Exercise 2. Baseline layups are the same as before, but you should send the basketball into the basket with your left hand. Remember, don't be afraid to get in, don't be afraid to hit the basket, and hold the ball in your hand until it reaches the highest point. Exercise 3. Rebound with the ball, as before, provided that you have to touch the rebound. This should take into account the problem of bouncing. Here are some bouncing exercises. The goal of layup is to rebound. Don't let go when the basketball reaches the highest point. Repeatedly, give yourself a clear goal, such as today's height. Exercise 4. Long-distance layups must be gradual. At first, the take-off distance starts from the point where the backboard enters, and then it will gradually increase. The standard is that you can send the basketball to the basket like a normal layup. Pay attention to your posture, and be sure to stretch. This is a slow process. Maybe you can't keep up with "don't blindly increase the distance", which will make you form a bad habit of layup and your movements will be deformed. But it is also necessary to try to experience that feeling from time to time at a much farther distance than before, which will make you restrain your movements. Until one day, you can make a layup at the free throw line and jump at the fourth throw point. Send the basketball to the basket. Pay attention to your movements and realize that you want to fly when you take off.
The above five exercises are the most basic exercises, which can cultivate your ability to stay in the air and control your body, as well as the coordination of layups. Don't shoot until the ball reaches the top. Of course, this will have a certain impact on daily games. But you have to learn to adjust yourself. These exercises should run through your basketball practice like shooting. Of course, you can find similar training methods yourself, many of them. Everyone should learn to practice in practice. It is necessary for you to know more about the movements of basketball superstars. Although you may not be able to do it well, repeatedly training these difficult movements can cultivate your coordination, flexibility, bounce and so on. It can also increase the appreciation of basketball. You must have the desire to make a layup.
Dribbling, defending, shooting, etc. )
Dribble is very important. Dunk in actual combat is not to let others give you a way to dunk. You always have to pass and dribble to some extent. However, this has little to do with the core issues discussed now, so it is omitted and will be discussed in future articles.
It's good for bounce and consciousness. This will be explained in the bounce section.
(2) Bouncing special exercises
It is inconceivable that a dunk won't bounce, unless you are as tall as Aopang and Yao Ming. The dunk we pursue is actually a gesture of pursuing beauty to show jumping and flying. There are two parts here, one is independent of basketball and the other is combined with basketball.
A. independent of basketball.
1. Sprint and long jump. These two are very important. A good sprinter must be a long jumper with considerable strength. Speed is also a pleasure. In dunk, quadriceps femoris and gastrocnemius have the strongest contraction, and sprint and long jump are good means to practice these two explosive forces. You can practice these two items in your spare time in physical education class. Sprint: 30-meter and 50-meter dash. 100 meter is not needed, but it is needed for all-round development. Pay attention to the contraction of those two muscles during the sprint. You must do your best. Sprints should be run often, but the running time is not necessarily long. Keep your muscles tense.
It is very helpful for training and improvement. Long jump: In standing long jump, you must pay special attention to muscle contraction. Sprint and jump, pay attention to the starting speed and the feeling of the center of gravity leg when taking off, and feel that your achilles tendon is pulled to the extreme when taking off. Leaping frog: generally 20 meters, you can practice four rounds after playing basketball. It is easy to improve when you are very tired, but don't overdo it.
Dribble is very important in basketball training or competition. It allows players to take the ball forward when they can't pass it to their teammates. Move the ball to a more favorable position and pass it to teammates; Or wait for teammates to control the ball and receive the pass; Dribble to the basket and finish shooting or layup. You should learn how to dribble, and when to dribble and when to pass the ball.
You should dribble the ball with your fingers, not with your palms. It is best not to dribble above the waist (it is easier to control the ball). When dribbling, relax your wrist and slap the ball with a downward squeeze, not a whipping action. Train hands to dribble skillfully. Learn to dribble in place first, and then you can walk while dribbling. Don't think too much about your moving speed when dribbling, but master the dribbling technique first. After mastering the dribbling skills in walking, we will gradually increase the moving speed until we move at full speed. What speed to take is based on whether you can dribble comfortably.
Keep your head up when dribbling and always observe the situation on the court. If you just look down at the ball when dribbling, you will be easily caught by your opponent steals the ball. You can't see your teammates in a favorable position, and you don't even know where to shoot easily.
Control dribbling
When you find it difficult to pass the ball and can't move forward quickly, or when you are observing the situation on the court and preparing to pass or shoot, you should use the control dribble. Dribble from knee to waist. Bend your knees slightly and lean forward, so that you can control the ball and shift gears quickly. The arm that does not take part in dribbling should bend its elbow and extend outward to keep balance and prevent the other side from approaching.
Quick dribble
At this time, the body should also lean forward and shoot the ball slightly forward. The dribbling height is slightly higher, between the chest and waist. Face the moving direction and observe the whole audience with your eyes.
Variable speed dribble
The dribbler can use variable speed dribbling to break through the opponent's defense. Variable speed dribbling not only changes the dribbling speed, but also changes the dribbling height. Close to the opponent in a small step, then suddenly accelerate, drop the dribble height to the knee position and quickly break forward. Variable speed dribbling needs a lot of practice to be used effectively.
Elaborate a breakthrough
If you want to be an excellent basketball player, you must have a good dribble. Even if you don't need too much dribbling or breakthrough, it is absolutely necessary to master this skill.
Only when you can successfully dribble away from your opponent one day can you say that you have mastered the dribbling technique. When dribbling on the court, you will be closely watched by the opposing players, so you must always pay attention to the opponent's position, because you must know who you are. If you just keep your head down, it will definitely not end well. It is also necessary to cultivate the dribbling skills of the left and right hands at the same time, and learn to block the opponent and the ball with the body to protect the ball from being intercepted. In the NBA, we can all see those point guards dribbling the ball from the backcourt to the frontcourt with their hands and backs. You can't behave like AND 1 in the game, because you don't want to attract others' attention, but to win the game. What about little emperor James? He is such a famous figure. He was still guarding the ball when he was a point guard on the court. Also, we can clearly see that everyone in the NBA can control basketball freely with both hands, especially the guards. So practice with your hands upside down when dribbling, and don't let others say that you are a lone tiger on the basketball court.
Also, when dribbling in the frontcourt, we should make fake moves and dribbling breakthroughs when necessary to strengthen our team's attack power. When you get the ball and are closely watched, you can try "dribbling breakthrough after fake action" Fake action is to pretend to do one action and wait for the opponent to react before doing other actions. For example, you can pretend to throw a ball, then dribble for a layup, or pretend to shoot, and then dribble inside when the opponent swoops. Dribble breakthrough refers to aggressive dribbling in the direction of the basket. I don't think I need to say much about this, mainly to open the other side's defense with my own strength. When you rush in, look for a chance to make a layup or break the ball, depending on the situation on the court at that time. It is not easy to make a breakthrough on the court. Physical fitness is particularly important, so we must seize the opportunity.
When you catch the ball, you should stand and keep your balance. The basic standing posture of basketball is that the feet are apart, shoulder width apart, the knees are bent, the hips are slightly relaxed, the back is straight, the eyes are horizontal, and the weight is evenly distributed on the feet. Take a step in a certain direction, as if dribbling away from your opponent. Pay attention to this small step and make sure that the ball is under your control. Opponents may block your tampering direction. When your opponent moves to his right, the foot that made the fake stride as mentioned above moves to his left. This step should be a big step. Start dribbling when striding. Be sure to get close to and brush your opponent and dribble to the basket. To put it bluntly, keep calm when you take the ball. You can not only slow down, but also suddenly accelerate when he approaches, relying on your own explosive power to directly get rid of your opponent. I think at that time, opponents could only look up at the stars and sigh.
There is also the choice to walk in a straight line with the basket and continue to dribble. Remember, there may be other opponents to help at this time, so look up when dribbling, so that you can see the movement of the circle and other players. When you pass by a person, someone will help you. At this time, it depends on your personal ability, whether it is a storm layup or a distribution. Some people like to break through the middle, others like to slip the bottom line and get the ball in different positions, but the attack direction is the same, that is, pointing to the basket and throwing the ball. Therefore, it is particularly important to choose the straight road, because in today's era of joint defense, the more you break through the curve, the more walls you encounter.
Sometimes you have to dribble behind your back, which is a relatively high skill and requires a lot of training. When dribbling the ball behind your back, control the ball outside your body and put it behind your back. Press the top of the back of the racket ball to make it bounce to your other hand. The purpose of your practice is to complete this dribble while moving. It's like the game between Yao Ming and the Blazers, where you take the ball from the center line, dribble it behind your opponent's back, and then dunk it in three steps. So handsome ~ ~ and this kind of dribbling behind is so practical.
There is also a turn and dribble. When you want to attack the opponent who is in your way, you can use the turn to dribble. When using this technique, you should quickly change the direction, change hands when dribbling, turn your back to the defender and dribble in the other direction.
For example, if you dribble with your right hand now, if the defender has blocked the road, while turning your back to the defender, dribble with your left hand. When your left hand touches the ball, your left foot rubs the ground and quickly turns to the right. The left hand continues to dribble to the basket, leaving the opponent behind. This dribble is both beautiful and practical. I think a lot of people in China streetball like to turn around and dribble. He can get rid of his opponent and pass him safely because he has his back and hands to protect the basketball. Safe, handsome and easy to use dribble, what are you waiting for? Go and practice.
Of course, there are many dribbling movements, such as dribbling under the legs and dribbling under the legs. This kind of dribbling relies on an emergency stop, which always confuses the opponent and is also very easy to use. If you do four or five legs in front of your opponent and suddenly accelerate the breakthrough, I want to kill him, and he can't keep up with you.
After all the dribbling and breakthroughs I mentioned above, you can come up with some new tricks of your own. After you have the basic skills of playing basketball, you have to use your head. People often say that you should use your brain when you play ball, and you should also use your brain if you want to transport the ball well, because you can string these basic movements together into one movement, such as hip rotation, hip rotation behind your back, hip rotation behind your back ..... There are too many movements, and if I say them all, my head will be big.
Friends, when we all have good dribbling skills and breakthrough ability, and you also have your own new tricks, we can study together and have fun.
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.