Bend your knees and try to keep the angle between your thighs and the ground at 0-30 degrees (that is, the center of gravity moves down). Your feet are slightly wider than your shoulders, your upper body leans forward slightly, your arms are open, and your palms are opposite. One arm is slightly higher and interferes with the opponent's passing, while the other arm is slightly lower, depending on your habits and the opponent's specific attack.
When the other party moves, it slides with the moving direction. Which direction is the sliding step? Take one foot first and then the other (don't blame me for being wordy, some beginners often make mistakes). Unless it's personal defense, the general defensive posture is that the opponent faces the basket, slightly leaning in the direction you think the opponent may pass the ball.
The most important thing to practice defense is to practice your steps (mainly sliding), so that you can intercept the opponent's attack and passing route in time and minimize the influence of the opponent's fake action on you.
One way to practice is to slide left and right along the zigzag route on the court with the posture I introduced first, and the upper limbs must maintain the correct posture.
Another practice method is to slide left and right (usually two or three steps are enough) to the left and right sideline of the restricted area, lean over and touch the sideline of the restricted area with both hands, and then slide to the other end, and the same is true.
The former can help you maintain the correct defensive posture, while the latter can help you strengthen your physical coordination when you are in steals the ball or interfere with the opponent's attack.
The other is the broken step, in which the body still maintains the correct defensive posture, and the feet keep jumping up and down alternately in small steps, or let the basketball roll slowly on the ground and then follow the basketball in small steps. This exercise method can enhance your leg strength and leg reaction speed.
Either way, you must put in a lot of practice to get obvious results. Practice until you can't move your legs every time.
Talk about the inside defense skills
As mentioned in some of my technical and tactical posts, I started from defense and specialized in the inside in attack, but my height is only 175CM and my weight is 60KG. My height is not dominant, my weight is average, and I belong to the inside line on the basketball court. However, I am confident to stand inside, and my opponents are basically above 185CM, but I basically don't suffer from attack and defense or rebounding. Let's talk about some inside defense skills.
When I say defensive skills training, of course, I mean how a player with weak height and weight can defend a stronger opponent. If the defensive player himself is about 2 meters tall and weighs 90KG, standing inside is basically no longer a loss, at least in amateur competitions.
First of all, the position awareness of the inside determines whether the defensive player has the possibility to restrain his opponent. Since the opponent belongs to the inside player with height advantage, it will inevitably have some characteristics of the inside player, so it is very important to make full use of the weaknesses of these characteristics. For example, most inside players are not good at long-range shooting, which is a common problem in the height of the stadium, even in the NBA. Since Olajuwon, Ewing and Smith, a group of outstanding centers in the traditional sense, most of the inside players lack the ability to shoot in the middle and long range, which is one of the reasons why only TD+ Weber +KG, an inside player with outstanding inside and outside lines, occupies a dominant position. This feature is particularly obvious on amateur level courts. Most players who can dominate inside or think they can dominate inside ignore the training of outside ability, which determines that it is very necessary for defensive players to try to avoid catching the ball near the basket when defending inside players. Once the catch position leaves the familiar inside position, most inside players will not choose to shoot, even if they choose to shoot, the hit rate is far lower than their average inside shot rate; If the inside player chooses the outside line to catch the ball, it will also leave the defender with the possibility of double-teaming, and the defensive effect is far more optimistic than calling the inside line directly.
Secondly, it is a psychological test for defenders to complete close-fitting defense that even offensive players have few opportunities to catch the ball inside. Defensive players must be prepared to sacrifice personal technical statistics. No matter where their opponents are in the game, they will interfere with each other and try their best to block all their internal and external routes. The key is to keep your eyes open at all times to see each other's ball control player and your opponent's opponent, and at the same time ensure that you are between your opponent and the basket, about one step away from your opponent. This is a main criterion to judge whether the defensive position is reasonable. The definition of this position can ensure that the opponent's start is in front of his own eyes at any time and can be blocked in his own moving route in time. This seemingly simple judgment on the rationality of defensive position is actually a qualitative leap for defensive players. When the occupation of this position reaches an instinctive level, the defensive consciousness is a thoroughly remoulded promotion. )
Third, start talking about some purely technical issues. No matter how tight the defense is, it is impossible to completely suppress the chance of the inside players to catch the ball. What they can do is to reduce it as much as possible. Once the opponent catches the ball inside, how to defend.
There are basically two ways to attack inside: first, the forward line; Second, the midline.
One of the characteristics of the forward route is the low singles with the ball back to the basket, which can get rid of the defensive players through speed and rhythm and complete the shooting in a short time; One of the characteristics of the middle road is to turn around and shoot to the basket back to back, which restricts the defensive players to score points by taking off with their weight and height to a greater extent. Although in recent years, even in the NBA professional arena, these two iconic features are gradually confused, and many forwards or centers can skillfully use these two basic methods, but only from the technical level, the inside attack means still can not get rid of these two categories.
Pay more attention to the bottom line when defending the inside player's attack. Most inside players walk the bottom line very fast, and the possibility of moving the bottom line is far less than the possibility of walking in the middle. For forward players, the moving speed of the defensive side is equally important, keeping in touch with the offensive side at all times and moving accordingly with the movement of the offensive side. Force is the antonym of action and reaction. When there is physical contact, the movement speed of the other person will be reduced accordingly because of contact. The exercise of foot strength will play a vital role in interior defense. No matter how the attacker pushes in, he must use his body to resist. Because all outward movements of his hands can be regarded as defensive fouls, the strength of his feet and waist is more important. Turn your body into a real iron wall. Even if you are attacked aggressively by your opponent, you should not have the opportunity to give way to your opponent's shooting space.
The ultimate goal of all the actions and inclinations of the attacker is to complete the shooting. When the attacker shoots, he should try his best to take off and interfere, not block. Although blocking can scare opponents, not all successful defenses must end with blocking, and all defenders who try to block 100% can't avoid the consequences of too many fouls (of course, if the height advantage reaches more than 30CM, try it). The best effect of defense is to reduce the opponent's hit rate, and because the inside defender is always closer to the basket than the attacker, he can get the rebound in a more ideal position. A more effective way to interfere with take-off is to block the shooter's eyes with your hand and put your hand into the attacker's aiming head from the gap between the shooter's helper and the helper. Once the ball is thrown from the attacker's hand, you should immediately turn to face the basket and keep the possibility of rushing and rebounding in a semi-squat position. At this moment, you should still keep proper physical contact with the attacker and block the attacker's rebound route with your back.
There are still many skills of individual inside defense, but many things have been analyzed on the spot, which is far simpler than talking on paper. Although there are fewer and fewer amateur players focusing on defense, I still hope to improve the defense level for everyone.
On the basketball court, winners and losers. Sharp attack is essential, but without impregnable defense, the overall scoring advantage will be much worse. "Appreciate the offense, win the game and test the defense", a classic idiom of NBA, has been proved to be correct after years of verification.
But many amateur basketball players' weakness is actually defense, or they haven't realized that their weakness is defense. What kind of defense measures are there? I have been engaged in basketball for 7 years, and the earliest practice was rebounding. Because of the extreme lack of attack power at that time, I once worked as a full-time defender for 2 years, so I want to talk about the defensive skills on the court, hoping to help everyone improve their defensive ability.
Defense can be divided into individual defense and overall defense. Personal defense mainly refers to personal defense ability, which can be improved through hard practice and unremitting efforts and research. Overall defense refers to the tactical cooperation of the whole team's defense. It is not enough for one person in the team to appreciate it, but the whole team needs to run in actual combat. Because the overall defense involves many aspects, I won't list them one by one here, just list some individual defense skills.
Personal defense involves many aspects.
Defensive perimeter players are commonly known as "marking people."
Most offensive players on the perimeter shoot well, have an advantage in speed, and also have a certain shooting percentage and distribution ability. When the opponent dribbles, you should keep a slight squat posture, and keep your body center of gravity on the support foot and close to the dribbler of the opponent, which is conducive to the follow-up when the opponent suddenly starts. When following up, the defender's body should always keep a positive confrontation with the attacker (if the opponent is much faster than you, you should pay attention to the rhythm of sideways follow-up when the opponent overtakes you, which is easy to cause defensive violations).
Outside pitchers often create shooting opportunities of 1-2 seconds by dribbling and changing lines. If you take such a defensive posture, the attacker rarely has a chance to get out of your control completely. Even if you shoot, your personal interference will lead to a decline in the hit rate. All pitchers have an inevitable prelude to shooting, that is, lifting the ball in their hands or aiming at the basket from the front of their bodies. If the attacker is not fast, he can lift the ball over his chest and shoot it off. Even if he fails to get the racket out of the attacker's control, it will greatly interfere with his shooting rhythm.
In view of the fake action of perimeter players (pretending to shoot after jumping to attract defenders to break through), there is basically a small skill in man-to-man defense, that is, when the opponent is faking, he should look down to see if his feet are off the ground. If he is off the ground, he should take off quickly and block it with all his strength. No matter whether it can be blocked or not, at least he should make a blocking gesture to let the opposing player take care of it when shooting. If the dribbler's feet don't leave the ground, he should continue to maintain his center of gravity and prepare for the opponent's dribbling breakthrough.
In addition to a player who controls the ball, there will be players who are running without the ball and ready to meet. Defending such a player should also be within your control, and the distance from him should be at least one step. Keep your eyes on the position, and you should see both the player who controls the ball and the player who defends without the ball (this is very important and is an important criterion for confirming the defender's position). Always keep the player dynamic without the ball you defend. Once he is found to be accelerating, he should accelerate to the position between the attacker and the basket accordingly.