Basketball is a highly antagonistic sport. If your physical quality and physical fitness are not good, even if you have the best feel and physical fitness, others will be close to you, and you will have considerable psychological pressure, which is very unfavorable for you to play.

1, 3-5 kilometers a day: this should be done step by step, and it should not suddenly increase to an unbearable level. The most important thing is to do what you can and feel that your body can bear it. Stick to it every day. After half a month or so, you will feel that 5 kilometers is not very long. 10 kg is enough if it is loaded. You can choose sandbags or something.

2, insist on skipping rope every day, shake and shake! Single shake as soon as possible, 300-800 per day, double shake 200-500 per day. It is also necessary to step by step.

Single shaking exercises arm strength and coordination of hands and feet, double shaking exercises waist and abdomen strength, and has good gas control and direction change.

Second, skill practice.

Physical strength and endurance are not enough. After all, basketball is also an ornamental sport, and technology is essential.

1, basic dribbling practice

This will increase your familiarity with the ball, that is, the sense of the ball, so that the dribble will not be broken.

Step 2 pass the ball.

Basketball is a sport for five people. Even if you are a shooting guard, if you can't solve the battle by yourself, you must rely on the help of your teammates.

3. Shooting practice

You can practice some fixed-point shooting. Only in this way can we have a good hit rate. Of course, whether the posture is normal or not also determines your shooting accuracy.