This is a short-range shooting training of China Investment Corporation (CIC). Through my systematic research, I found that jump shot technology is the most important scoring method in basketball games. The action method is to hold the ball on your chest with both hands, stand with your feet left and right or back and forth, with your knees slightly bent. When you jump, bend your knees quickly, with your feet pedaling upwards, lift the ball to your shoulders with both hands, hold the ball with your right/left hand, and hold the ball with your left/right hand to your right/left side. When you jump near the high point, leave the ball with your other hand. Put the basketball in your hand, the palm is empty, and the edge of the palm is close. Fingers naturally separate and stick to the basketball. The big arm is parallel to the ground, the small arm is vertical to the ground, and the palm is basically parallel to the ground. When throwing the ball, your wrist should be hard, swing the basketball with your index finger and middle finger, and your waist and thighs should be hard. When dribbling, the forearm should follow the basketball with the elbow as the axis, and the ball should reach the elbow as high as possible, that is, the forearm is parallel to the ground, the hands are separated, the fingers are facing up, and the hands are opposite, not exceeding the diameter. When passing the ball, the thumb, forefinger and middle finger move the basketball and rotate the hand. When you catch the ball, you should master the landing point. After receiving the ball, you can quickly catch it to your chest and practice passing the ball quickly. Autobiography, like biography, is transmitted in parallel. You can slide left and right, slide back and forth, and adjust the position of people according to the landing point of the ball. Slide fast, naturally, and pass the ball quickly. Feet can be used as the axis of passing posture. In the selection, the left three-step layup bounces from the left side, the left foot takes a step first (bigger), then crosses the right foot (fast and powerful), and the right foot hits the ground hard (the left foot lifts the left thigh hard and lifts it parallel to the ground). Lift your left foot, stay in the air, and pick up the ball with your left hand. The direction is 45 degrees of the basket version. Fingers pick up the ball, throw it up, touch the basket, and bounce it to the basket. The movements should be natural and smooth. The third step falls naturally. Rebound from the right, first step on the right foot (bigger), then step on the left foot (faster and stronger), land on the right foot (right foot is lifted and right leg is lifted parallel to the ground), the left foot bounces up, stays in the air, and throws the ball with the right hand, and the direction is 45 degrees under the basket. Pick the ball with your fingers, throw it up, touch the under-basket version and bounce it to the basket. The movements should be natural and smooth. The third step falls naturally. When the snake runs to the right, its right hand slaps the ball, with its right foot behind and its left foot in front. Move right. When you stop, your left foot is behind and your right foot is in front. Turn right at this time, with your left foot in front and your right foot behind. The ball passes from your right hand to your left hand and then runs to the left. Repeat the above actions. Turn around and shoot with your back to the backboard. Hold the ball with both hands, with elbows naturally open on your chest and fingers up. Squat your legs slightly and buckle them. Turn around and pass the ball between your left and right hands. When the crab moves to the right, its feet are slightly wider than its shoulders. The center of gravity of "Ma bu" or "Ma bu" is raised with both hands after use, and the left foot keeps up with it, keeping the legs slightly wider than the shoulders, so that the center of gravity of "Ma bu" or "Ma bu" or "Ma bu" is raised with both hands after use. Then repeat the action to the right and front. When the right foot moves forward and right again, the left foot in the left rear moves forward and left, and the center of gravity changes from right to left. The movement mode is opposite to the above. Fast forward, fast forward, fast forward, of course, the pursuit is the speed and direction of change. The speed of change is to stop and walk again, and the direction of change is to change the direction of progress. The most important key of these two movements is whether the leg muscles are strong enough and whether the feet are bent. The first lecture is about how to stop an emergency. The first thing to understand is that if the muscle strength of heel and forefoot, calf and thigh is insufficient, you can't stop at a certain speed. Secondly, when it comes to relaxing and bending your feet, in fact, these four organs should be relaxed before an emergency stop, or before the heel and forefoot, calf and thigh exert force, so that your forward speed can slow down first, so that you can exert force in subsequent movements, which is the natural antagonistic effect of human muscle contraction. That is to say, the steps and essentials of an emergency stop are, in turn, to slow down, then the heel and the four organs, such as the forefoot, the calf and the thigh, are relaxed first, then the calf is slightly forced, the heel is forced to touch the ground, the forefoot is forced to touch the ground completely, and the calf is finally forced to stand still, and the thigh buffers the force of continuous progress and applies a little force. At this time, the thighs and calves bend, the center of gravity of the body decreases, and your movements stop completely. This is an emergency stop. To make an emergency stop, stop the heel first, then the forefoot, then the calf, and then the thigh. Therefore, if you want to pass people quickly, you must basically learn to make an emergency stop first, whether it is an emergency stop with one foot or an emergency stop with both feet. There must be an important concept, because when to make an emergency stop, the opponent never knows, so when you make an emergency stop in a fast way, the opponent will definitely let you pass, and of course you can easily pass. In the same way, let's talk about people passing by in the express line. Of course, you have to slow down before you want to change direction. At this time, your feet gradually relax and let your body slow down quickly. Then the heel of the same foot A that you want to move eastward stops, and the sole of your foot stops against the ground. Then, the leg of the same foot bends and stops. Then, foot B touches the ground, the forefoot touches the ground instantly, and foot B pushes to the west. After the right foot is relaxed and stopped, the right foot begins to exert force and the left and right pedals are pushed straight. When the strength of the right foot is exhausted, the left foot starts and then continues to push to the left. Of course, I don't know what your basketball skill level has reached now, but no matter who you are or how high you have reached, practice has proved (not just basketball), and I think you must be very aware that basic skills are the basis of all "difficult" movements. For example, if you want to rotate 360 degrees in the air (perpendicular to the ground), and then when the defender lands, you can still throw the ball into the blue box in the air. You will definitely imagine what effect it will have; If you complete a difficult action in the air but don't send the ball to the blue box (and score), I'm afraid everyone feels sorry for you. Finally, I want to say that if you want to "play" basketball well, you must first do a good job of "fixed-point" shooting, not only with accurate movements, but also with a 90% hit rate. At the same time, dribbling, passing and bouncing are the most basic (meritorious) problems in basketball. If you don't do this well, it will be an obstacle to your promotion. As for the skills of practicing jumping, that is, how to jump higher and come faster, I think you should practice "fixed-point" shooting for a few days until you have a chance. Basketball ball control skills 1. Hold the ball with five fingers and tighten your fingers inward. When the ball falls, catch it with your palm. 2. Trunk with ball around waist. The key to this action is to face forward without watching the ball, and then do dribbling exercises clockwise and counterclockwise. 3. Dish the ball around the neck and practice the ball around the neck. This exercise is also to face forward, keep your neck still, and practice alternately clockwise and counterclockwise. 4. Dribble with one foot and lower the center of gravity separately, and hold the ball on one side of one foot for dribbling practice. Don't watch the ball with your eyes, practice alternately with your left and right feet in the positive direction and counterclockwise direction. 5. Throw the ball back and forth, separate your feet and lower your center of gravity. 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. Hold the ball with your knees, put your feet together slightly, lower your body center of gravity, and practice the ball along your knees. Don't watch the ball with your eyes, practice alternately clockwise and counterclockwise. 7. Cross 8-legged dribbling 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. How to jump high: the most famous vertical jump training program in the United States is expected to improve the vertical jump ability by more than 20 to 30 centimeters. The exercise process is very hard, the whole course 15 weeks. For each action item, if you want to do three groups, the rest between groups should not exceed 2 minutes. If it is finished, you need to do the next item directly. Remember not to rest! ! The first item: half squat jump 1, go, half squat? Put your hands in front of you. 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! ! ! The second item of the training course to improve the jumping ability quickly: stand on tiptoe (stand on tiptoe) 1. First find a step or a book to pad your feet, then only put your toes on it, and your heels are not allowed to touch the ground or the mat. 2. Lift your toes to the highest point. 3. Put it down slowly and eat it all at once. Complete a group with both feet. 3. Quickly improve the jumping ability training course 3 item 65433. Item 4 of training course 4: vertical jump 1. Feet straight, shoulder width, knees "locked". 2. Jump only with the calf, and only bend the ankle, and try not to bend the knee. When you reach the ground, take off quickly again. It is difficult to finish this one at once. You can use your hands to help you take off and improve your jumping ability quickly. 5. If the jump does not exceed 1.5 or 2.5cm, it will help 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, we should be able to endure loneliness and bear hardships. 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 not enough, even the national dunk champion in 2000 was 175. In America, many people shorter than 175 can dunk. Although Europeans and Americans are really strong, we can achieve it through proper training. There is an American student named Matthew in our school. You may know that' being fat is not very tall', but he can jump in place and grab the basket. 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 have to like the feeling of flying by yourself. Fifth, if you are below 170, you can't expect to deduct the standard 3.05 baskets. Because people always have their limits, and you are not a genius, and it is impossible to carry out professional training. But you can buckle the basket about 2.9-2.95, and most baskets are so high, except the street and the gym. Seventh, you have a good pair of basketball shoes and enough protection. Eighth, you have time and energy to practice and are not afraid of boredom. Ninth, it is 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, the specific physical requirement is 1, which will last for several years. But those who usually pay attention to physical exercise, like sports and train properly can dunk in 1 -2 years, at least. I can see your magnificent flying posture. Remember to keep exercising, but not every day. You must keep a certain amount of time every week. Pay attention to maintaining the training effect in daily life. You should eat 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 basketball hobby. If you are asked to practice track and field, don't feel useless or irrelevant. Even refused. If necessary, you can use a holiday (summer vacation is best) to practice continuously from morning till night. This looks a bit BT, but you will soon find yourself able to adapt. Although you are tired every day, there is always inexhaustible strength. Believe what I said,' If you feel useless, you can leave at once. 6. You'd better swim to the gym or dunk yourself. 7. But remember not to use this to despise people who are taller than you. It will be easier to practice this than you. Everyone has his own strengths and potential. 8. Don't interfere with your study. This is something other than your study. To be sure, even if you can dunk, you won't make the professional team. 9. Learn and have fun. Don't worry about your grades. Keep it up and you will see the results slowly. Pay special attention to "altitude sickness", which exists in any practice, such as practicing guitar, piano, olympiad and so on. `, use will first. 10, active in the basketball court, good at imitating the movements of star players. Third, the implementation process (in several stages) should be regarded as a part of your life from the first day, and you can't fish for three days. Don't be afraid that you can't practice. Don't be sad even if you can't practice, because you learn much more in this process than the dunk itself. (1) Basketball special exercise: Dunk is playing basketball. Now let's talk about how to play basketball. Basketball is a team sport. This must be clear. But many of our friends who love basketball ignore this point and play alone. They think playing basketball is great. This is not right. Maybe you can handle the key ball. But this is not the fun of basketball. Everyone is happiest when they are happy. Don't think they are good at playing, or even despise others who can't play. Mentality is very important. Literacy comes first. It is a fact that 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 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 a war, go shopping with others. Tolerance and wisdom can make you many friends and learn a lot. Knowing this, you can play street basketball, even a formal game. Dunk will be your weapon. Dunk (layup), first of all, you must shoot well. There are many notes 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. Alternately lay up'10' and' practice hard every time you take off' until you can send the ball in your hand to the highest point at the highest point of takeoff, which can make up for your height and increase your ability to stay in the air. This is a basic exercise. Pay attention to this requirement in layups. All your layups should follow this standard. Note that the center of gravity must be placed on the take-off leg before take-off. This is good for the explosion. Try to feel that you are sitting on a spring. This feeling will eventually produce the feeling of flying. Practice layups more. Exercise 2. Baseline layups are the same as before, but you should put the basketball into the basket with your side hand. Remember not to be afraid of not getting in. Don't be afraid to shoot. Hold the ball in your hand until it reaches the highest point. Exercise 3. Rebound with the ball. The requirements are the same as before. This should take into account the problem of bouncing, and the bouncing exercise is described as follows. The goal of layup is to rebound. Don't let go when you push the basketball to the rebound at the highest point. Repeat this and give yourself a clear goal, such as today's height is at the lower edge of the rebound, and see if it can be improved after a while. 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 develop the bad habit of layup. The movement will deform. But it is also necessary to try to experience this feeling from time to time at a much farther distance than before. This will make you restrain your movements. Until one day, you can make a layup at the free throw line and make a layup at the fourth throw point. Send the basketball to the basket. Watch your movements. Feel the feeling of flying when you take off. Exercise 5. The practice of bounding box is to take off while doing backhand layup, and the feeling in the air is the same as before. 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 the ball until it reaches the highest place. 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 out similar training methods yourself, many of them. Everyone learns to practice in practice. It is necessary for you to know more about the movements of basketball superstars. Although you may not do well, you can train these difficult movements repeatedly to 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. ) dribbling is very important. The actual dunk is not to let others get out of the way and let you dunk. You always have to pass and dribble to some extent. But this has little to do with the core issue under discussion now, so it is omitted. It's good for jumping and consciousness. Will be explained in the bounce section. (2) It is inconceivable to dunk without bouncing in the special practice of bouncing, unless you are the same height as Ao Pang and Yao Ming. The dunk we are pursuing is actually a beautiful pursuit to show the posture of 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. The contraction of quadriceps femoris and gastrocnemius is the strongest in dunk, and sprint and long jump are good means to practice these two rapid explosive forces. At ordinary times, physical education class can practice these two events in his spare time. Sprint: 30m, 50m sprint, 100 m is not needed, but all-round development is still needed. Pay attention to the contraction of two muscles in sprint. You must do your best. Sprints should be run often, but not necessarily for a long time. Keeping muscles tense is very helpful for training and improvement. Long jump: standing long jump, you must do your best. 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. I feel my achilles tendon pulled to the extreme when I take off. Leapfrog: generally 20 meters, four round trips' you can practice after playing basketball, and it is easy to improve when you are tired', but don't overdo it. . Achilles tendon practice Everyone knows that the length of Achilles tendon has a great influence on the bounce. If the previous exercise was mainly the training of thigh strength, then the next step is the training of gastrocnemius and Achilles tendon. Heel lift: Be sure to be quick, otherwise the calf will easily thicken, and you must feel that the achilles tendon is stretched to the maximum and there is a feeling of tearing. Of course it is not true. Generally, gyms have such equipment. If not, you can do it yourself. At a certain time, you can do it on the steps, that is, you step on the steps with your toes and keep the rest motionless, so you can do a heel lift. Squat with weight and then take off, generally 10 a group of about 8 groups. Jump on one leg, 30 on one leg, and 8 groups take turns. Or always ask' feel the stretch of achilles tendon. It's hard to raise your heels by squatting on one leg. Leg strength is enough. Can exercise the static strength of thighs and calves.