Basketball skill training
Practice your wrist.
To practice the flexibility of your wrist, you can practice it by rotating, flapping and dribbling.
Wrist strength, then you can practice push-ups and more difficult finger lying.
Practice your arms.
Arm strength is very important for dribbling, catching and passing. You can practice with dumbbell stool equipment. You can also practice by pull-ups and push-ups.
Leg training
On the basketball court, physical confrontation is common. If your legs are weak, you will lose your footing when someone touches you. Then you are at a disadvantage in dribbling and passing. Leg training can do squats, squats, and use some fitness equipment to achieve the purpose of leg training.
Practice spinning the ball
The ball is divided into direct pass, one-handed swing pass and bouncing pass. You can find a small partner to practice with. It takes practice to be perfect. And in sports warfare, you need to exercise this consciously, pass more balls and win the respect of your teammates.
Practice dribbling
Dribble includes many things, such as left and right hands in front of each other, left and right hands behind each other, dribbling under the legs, dribbling around, pushing straight with one hand and so on. This requires exercising the flexibility of feet, the flexibility of arms and the ability to make an emergency stop. Practice makes perfect. Practice turning and dribbling more. The most important thing is to practice dribbling with your head up, keep your eyes off the ball and observe the situation on the court, while your people can dribble.
Basketball dribbling practice method
Before starting training, we must make sure that our dribbling method is correct!
(Body posture: When dribbling, keep your feet open naturally, your knees slightly bent, your upper body slightly leaned forward, your head raised, and your eyes looked straight up. The non-dribbling arm is bent and raised horizontally to protect the ball. The range of footwork and the flexion of each joint of lower limbs vary with dribbling speed and height. )
(arm action: when dribbling, open your fingers and touch the ball with your fingers above the root of your fingers and the outer edge of your palm, but your palm doesn't touch the ball. When dribbling in a low position, the wrist is mainly used as the axis, and the strength of the wrist and fingers is used to dribble; When the front height of dribbling changes direction, dribble with forearm, wrist and fingers with elbow joint as the main shaft; Pull-ups on the side or back of the body dribble upward and high, mainly with the shoulder joint as the axis, and dribble with the strength of the upper arm, forearm, wrist and fingers. When patting the ball, the hand should be issued with the ball, and the ball control time should be prolonged as much as possible, which is beneficial to protecting the ball and changing the action according to the situation on the court. )
When we develop the correct way of dribbling, we can improve our dribbling level through practice!
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. Step on the 8-character ice hockey.
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.
8。 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.
9。 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.
10。 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.
1 1。 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.
12。 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.
13。 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.
14。 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.
15。 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.
16。 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.
17。 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.
18。 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.
19。 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.
20。 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.
Basic training methods of basketball team
First, hot objects move.
Do stretching exercises before warm-up running, then jog in the basketball court 1000 meters or more than 20 laps, and then do stretching activities according to the parts of basketball that need stretching.
Step two, cutting.
1. Cross step: The left and right feet cross back and forth, which is used for attacking and receiving or defending.
2. Pulley step: Use the left foot or right foot to drive the other foot to slide to the ground, which is a defense.
Basic training of pace.
3. Step forward and backward: sprint forward quickly, change the pace and move backward at halftime,
Pay attention to the requirement that players must raise their heels to avoid falling backwards.
4. Move back and forth: To move back and forth between the low position and 45 degrees, you must raise your hand forward. After three passes, you press forward from the low position along the low line to the other side of 45 degrees, and then along the lower line of the three-point line.
5. Defensive step back: Take a step back and make zigzag defensive actions.
6. Get rid of the pace of forward response: get rid of reaching out and make a zigzag response.
7. Back turn step: move forward in zigzag, turn around and reach for the ball.
8. Cut off the pace: in pairs, one cuts in and the other makes a "wall-hitting" contact defense.
This cut prevents the opponent from moving smoothly with his hands to protect his chest.
Third, pass and catch the ball and hold it.
1. Face-to-face 200 pass: 4 people do chest and bounce the pass.
2. Step off the figure-eight ball: Divide it into two rows, from step down to waist, and head around the ball.
3. Strong wind blows the ball: a group of four people make a mobile response at half or full court.
4. Four-corner passing: Divide into four groups for four-corner moving passing and catching.
5. Four-way pass: Make a four-way pass in four corners.
6. Face-to-face passing: all kinds of passing are the main ones.
7. Pass the ball behind the activity room, low hand and one hand: pass the ball in pairs.
8. Pass the ball to the wall: Pass and catch the ball to the wall with a height of 120 cm.
9. Long pass on the board: long pass in the frontcourt with two hands or long pass in the frontcourt with one hand.
10. 5. Cut and pass: train players to cut and pass tactics.
1 1. The center receives and passes the ball: five players pass two "M" balls to the center for coordination.
12. half-court or full-court attack without dribbling: the attack must be dealt with by passing and moving.
Fourth, basket training
1. Full-court figure-eight pass layup.
2. Wheel lamination.
3. Full-court 7*5*3 layups.
4. Three-line layup.
5. The full-court long pass free throw line meets layup.
6. Make a layup in pairs.
7. Make a layup in groups of three.
8. Dribble and layup in a straight line.
9. Half-court triangle layup.
Five, dribbling training
1. Full court obstacle dribbling.
2. Dribble before and after the whole court, turn around, backhand and dribble behind.
3. The whole audience stepped on the air, stopped and leaned forward, and the dribbler flashed left and right in the air.
4. Full-court figure-eight dribbling.
5. Shake the ball with your left and right hands.
6. Step down and dribble.
7.3-4 Dribble and layup in a straight line.
Sixth, basketball training.
1. shoot at a fixed point.
2. Two groups of oblique shots.
3. Move the lens.
4. Horse riding and archery.
5. Cut the bottom line into the hook.
6. Back spin.
7. The triangle baseline hits the ball cleanly.
8. Stop the jumper back and forth.
9. Turn and shoot at a high position (cut pump fake left and right)
10. Triangle scratch.
1 1 .5-point shot.
12.2-3 people pass the ball and jump shot.
13. Pick the basket at halftime.
14. Catch the jumper or intercept the ball at half-time.
Seven, fake action
1. or so 1-3 feint cut in.
2. Lift up and down 1-3 times.
3. The peripheral fake moves cut into the basket and then fake shots.
Eight, basketball card training
1. Half-court 1VS 1 Turn to 5s 5 card training (with oral care).
2. Half-court 3VS3 card position (with oral care and coach holding the ball).
3. Training after penalty.
4. Outside shooting.
5. Rebound training: Throw and catch the ball.
IX. Defense and Training
1. Full court 1VS 1 backhand defense.
2. Cut off the attack and defense diagonally at half-time (the coach holds the ball and attacks everything).
3. One defense and two attacks defensive training.
4. Raise your hand to defend (periphery), training in frontcourt defense (restricted area), and promoting defense.
5. First-line, second-line and third-line auxiliary defensive training.
6. Full-field trap package (1-2-2, 2-2- 1,1)
7. Half-court double-team (1-2-2, 2- 1-2 instant double-team)
8. Half-court man-to-man defense training.
9. Full-court man-to-man defense.
10. Regional defensive maneuver training (cooperate with more and play less).
1 1. Sandwich double defense training (for center).
12. Man-to-man defense gives way, makes up position, and exchanges defensive training.
13. Three passes and two guards, four passes and three guards in the restricted area.
14. Full-court attack and defense, coach holding the ball and passing it back and forth is not directional.
15. The coach whistled to direct the mobile defense.