Compared with the top teams in the world, the height of basketball players in China is relatively short. Therefore, in world-class competitions, it is necessary to rely on good jumping ability to make up for the gap in spatial competitiveness caused by insufficient height.
How to improve the jumping ability is an important topic we are facing. The purpose of this paper is to analyze the bouncing characteristics of basketball players and the training principles to improve their bouncing ability, and put forward the training methods to improve their bouncing ability, so as to provide some meaningful references for training.
1 Analysis of Basketball Players' Bouncing Characteristics
Due to the characteristics of basketball, basketball players show their own characteristics in jumping ability, the biggest feature of which is to reflect the strength quality to a great extent, especially the development level of explosive power. The different jumping movements in basketball games show different requirements for the technical structure of jumping. The bouncing characteristics of basketball players must be fully considered when determining the content of bouncing training and selecting the content and method of training.
According to incomplete statistics, athletes need to jump 120 ~ 140 times every basketball game and run 4000 ~ 5000 meters quickly. Under the condition of competition, athletes mainly embody two characteristics in jumping, namely randomness and diversity.
Randomness: The conditions of basketball competition require athletes to jump high, fast and continuously, stay in the air for a long time, and change their aerial movements under various circumstances.
Diversity: There are various take-off modes, including single, double-footed take-off and in-situ double-footed take-off, including almost all take-off modes.
According to these characteristics, the preparation posture of basketball players before take-off should not only keep the knee joint properly bent as far as possible, but also make the ankle joint angle smaller, and the hind leg muscles are elongated due to the substantial flexion of the ankle joint, that is, the calf leans forward.
Basketball is a team project, which must be clear. But many of our friends who love basketball ignore this point and play alone. They think it is wrong that one person can't replace a group. 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 well for three years can't catch up with a player who has played poorly for six years, because basketball awareness is the most important and experience is also very important. The understanding of basketball is different. Never think that you are playing to fight, but go shopping with others. Tolerance and wisdom can make you many friends and learn a lot. Only by knowing this, can you play street basketball, or even a formal competition.
(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. . 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, step on the steps with your toes, and don't step on the rest, so you can do lift heel.
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.
The above exercises don't have to be done specially, but they must be done often in daily life and look like it, so as to be effective.
3。 Fat consumption and confrontation strength exercises
Swimming: This is the best way to burn fat quickly. You can also try running in shallow water, which is very suitable for girls to try. Of course, if you want to swim, you can swim for a summer vacation every day. This should be a compulsory course, you can see how cool a beautiful woman is! Fitness: Traditionally, the lighter the person, the better. But strength is very important. It can protect you from harm in confrontation. Exercise with appropriate load, such as bench press, is very beneficial to the improvement of sprint and layup strength. The best thing is boxing, which can fully mobilize your whole body, especially your waist and abdomen. The strength of waist and abdomen is very important for jumping. Stagnation and stretching come from bouncing and your waist and abdomen strength and control. Waist and abdomen special exercises: sit-ups, turns, sit-ups, weight-bearing waist-ups, confrontation exercises, arm support legs to make legs and bodies vertical, etc. Everything is fine.
B. quality exercises related to basketball.
1. Sprint back and forth on the court with the ball. Just one round trip. Continue after the break.
2. Throw the ball yourself or ask others to catch the ball and make a layup. Have enough run-up time in the distance and then catch the ball in the air. Remember not to wait until you want to catch the ball, you'd better throw it yourself. This kind of exercise is beneficial to the practice of pace coordination. Try more and get used to it. It is also called empty grasping, but it is more demanding than that. 3. Rebound practice: smash the board by yourself, and then take off to compete for the ball. Pay attention to the requirements of jumping when taking off.
The most important thing is to touch the height, the board and the border. Everyone should set a standard for themselves and keep competing. Pay attention to the center of gravity of take-off and feel the feeling of gliding in the air. Don't be the highest point when your hand finally touches the board. On the contrary, people will slide to the board with their hands still after take-off, so it must be full of your practice. This is the core. The takeoff requirements are the same as before.
You Cheng Xiao,
You can find some boys to play with.
After all, it is not easy to play basketball with two groups of girls.
At first, no one will be too defensive about you.
Then it's easier for you to cultivate your interest.
But,
If you continue to do this, you will lose everyone's hostility.
After a long time, no one will take you to play.
Unless you're pretty and cute,
Boys who play ball still like you without a boyfriend.
But even so, don't be annoying.
So when you fight in groups,
It is necessary to practice covering and passing without the ball.
I have met many girls, and their passing consciousness is better than that of boys who play well.
When you often create opportunities for others,
You create opportunities for yourself.
Give a simple example.
When you pass the ball to an unguarded player,
Someone will make it up,
That's probably because you're unprepared,
Pass the ball back,
There will be a chance.
Concentrate on passing the ball, and gradually you will have a small circle to play with.
Your interest has also increased.
Then there is the cover of the man without the ball.
I have never seen any non-professional girl who likes basketball know that there is no ball cover.
It's actually quite simple. Just say it.
But in fact, on the court, few people think of it. Of course, I'm talking about people without professional training.
When you learn to cover without the ball,
I believe it will attract everyone's attention. Ha ha.
No one will despise your existence. It will feel good. Besides, you have to play with people who know a little about basketball. )
The specific technology is not clear.
Find someone who knows how to compare pictures with you.
So, now your technical composition is,
1 The shooting rate is high when the defense is loose.
If you don't watch the ball, you won't lose by dribbling. If you look down at the racket, the chance to pass the ball is fleeting and you can't grasp it at all. )
3 pass the ball steadily and reasonably.
When you don't have the ball,
Actively pulling the running position,
Make a cover without the ball.
In fact, you only need 1 and two scorers to win.
If you don't know how to create opportunities for your teammates,
When you feel bad, it doesn't work at all on the court, and even wastes opportunities and plays a negative role. Who wants to play with such a person?
On the contrary, if you give the scoring opportunity to others first and create scoring opportunities for others, even if you don't touch the ball, you will contribute to the team's victory. Who doesn't want to bring such a person? Besides, you are a girl, and as soon as you appear, the people who team up with you will rob you.
As I said just now, when you always create opportunities for others,
Others will create opportunities for you selflessly, even deliberately. Hehe, you already have a stable circle of friends to play ball with.
Learn from each other's strengths and cooperate step by step.
The interest is higher.
Your level is slowly improving.
You know how to avoid other people's defensive shots,
What kind of fake action can pass people,
When to accelerate and what footwork to use.
Play by yourself and you'll know what to practice.
Everything is groped in actual combat.
On the other hand, if you practice arm strength, wrist strength, jumping ability, starting speed, dribbling, shooting and layup from the beginning, .......
Not to mention, how long will it take to practice,
After a few days, I couldn't hold on any longer.
Finally,
I played basketball with girls when I was just studying in a sports school in junior high school. 10 years later, I don't know what is going on now. The above words are based on imagination and personal views and are for reference only.
I wish you rapid success.