1 mobile technology
Analysis of mobile technology
1. Keep the correct preparation posture: Athletes must keep the correct basic standing posture at any time on the court in order to move in time and better complete various offensive and defensive techniques. Basic standing posture, that is, the feet are spread back and forth, the distance is shoulder-width, the knees are slightly bent, the projection of the body center of gravity falls between the feet, the upper body leans forward slightly, and the elbows of the arms naturally droop to one side of the body to visually observe the situation on the field.
2. Control the body's center of gravity: The use of various footwork movements is achieved by kicking, rolling or braking with the forefoot. Therefore, the legs must maintain a certain degree of flexion; When shifting the center of gravity and changing the direction of movement, we should pay attention to the pointing of toes and knees, so as to control the center of gravity of the body, maintain the balance of the body, and successfully complete the connection and transformation of mobile technical movements.
3. All parts of the body should be coordinated: although the main power of footwork is achieved through the force of feet on the ground and the reaction of the ground, it must also be strengthened through the coordination of other parts of the body to overcome the gravity and inertia of the human body and ensure the balance and transfer of the body. Among them, the strength of waist is extremely important.
Basic training means and methods: move the center of gravity in place, start, sideslip step, and make a big stop.
Turn around, jump and stop, basic posture, change direction and run
Take a step back, run sideways, run backwards and jump.
Exercise load control: high intensity, multiple times and few groups. Intensity: average heart rate (150- 180/ min)
Attention: During training, pay attention to controlling the efficiency of a single movement and strive to complete each effect every time. For the control of the number of groups, three groups control a single action at a time, and pay attention to maximizing the effect of the action.
2 dribbling technique
Analysis of dribbling technique
1. Body posture: open your feet back and forth, lean forward slightly at your side, bend your knees slightly, look straight up, bend your elbows horizontally without dribbling, and turn your shoulders to protect the ball.
2. Arm movement: (1) Where the ball touches the hand: separate your fingers, control the ball with your fingers and fingertips, and the palm is empty. (2) Dribble: When dribbling in a low position, use the wrist and fingers to dribble with the wrist as the axis; When dribbling high, the elbow joint is the main axis, the wrist joint and shoulder joint move together, and the forearm and finger wrist force are used to dribble. Dribble technique: press the racket to meet the lead. (3) According to the position of the racket: it is determined by the direction and speed of dribbling. Dribble in place and press the top of the racket; Dribble the ball forward and catch the upper back of the ball.
3, the ball's landing point: the speed, direction and defense of dribbling are different, and the ball's landing point is also different. The drop point of the straight dribble is in front of the same side of the dribbler. The faster the speed, the farther the landing point and the farther away from yourself. Under active defense, the dribble falls to the side or back.
4. Hand-foot coordination: When dribbling, it is necessary to coordinate the moving speed of people with the running speed of the ball and maintain a reasonable moving rhythm. Whether footwork and hand movements can be synchronized in speed depends on the choice of the position and landing point of the ball and the use of strength.
Basic means and methods of training:
In-situ and moving high dribble
There are defensive dribbling, dribbling to stop, dribbling to turn around.
Change hands and dribble in front of you
Exercise load control: high intensity, multi-group. Intensity: average heart rate (150- 180/ min)
Note: In the training process of dribbling technical movements, the grasp of individual technical movements should be perfect. Basketball basic skills are the basis of difficult technical training. On the premise that individuals form certain technical movements, we should strengthen training in groups and times according to individual conditions to form dynamic stereotypes of technical movements.
3 shooting skills
Analysis of shooting technique
(1) Holding the ball with one hand: The shooter's five fingers are naturally separated, and the back and lower part of the ball are supported by the parts above the root of the finger, with the palm empty and the wrist slightly tilted back. The center of gravity of the ball falls on the knuckles of the index finger and the middle finger, and the elbow naturally droops, and the ball is placed on the upper front of the shoulder on the same side. (2) Holding the ball with both hands: the fingers of both hands are naturally separated and the thumb is relatively open. Hold the ball on the back and lower part of both sides above the root of the finger, and the palm is empty. The elbow bends naturally, the elbow droops, and the ball is placed between the chest and the jaw.
Shooting aiming point:
1, (1) The aiming point of the direct hit: it is the point where the iron ring is closest to the shooter. Suitable for throwing hollow balls. (2) aiming point: throw the ball to the point on the backboard where it can hit the board and enter the basket. The position between the shooter and the rebound is better when 15 ~45 degrees. Law: If the collision angle is small and the distance is far, and the distance between the aiming point and the hoop is high and far, the force required for shooting is relatively large; If the collision angle is large, the distance is close, the collision point is lower and closer to the rim, the force required for shooting is relatively small.
3, the use of strength: shooting strength is a comprehensive and coordinated cohesion. Kick the ground from the lower limbs, stretch your body, lift your elbows and stretch your arms, and finally throw the ball with the shaking of your wrist and the plucking of your fingers.
4. Shooting angle: refers to the angle formed by the moving direction of the ball when it leaves the hand and the horizontal plane of the shooting point. It determines the arc of the ball flying in the air and the angle of the basket. If the angle of the ball is small, the arc of the ball is low, and vice versa.
5. Shooting speed: At the moment when the ball is shot, the ball leaves the hand and enters the space to get the initial speed of movement. Reasonable shooting speed depends on the strength of shooting and the speed of wrist and finger movement. The suddenness, consistency and softness of forehand flexion and fingering play a key role in obtaining a reasonable hand speed (F=MV).
6. The rotation of the ball: it is a factor that determines the accuracy of shooting. In general, when shooting a long-distance shot, the ball revolves around the horizontal axis.
7. Parabola and basket angle: the arc trajectory formed by the influence surface of gravity when the ball flies in space. There are generally three kinds of parabolas: low arc, middle arc and high arc. Parabola is an ideal obstacle line, and shooting is easy to hit.
Basic means and methods of training
Shoot with one hand on the shoulder in the same place, shoot with one hand under the moving, shoot with one hand on the shoulder when jumping, and master the shooting with one hand holding the chest with both hands while moving.
4 breakthrough technology
Breakthrough technical analysis
1, fake action attraction:
(1) feint to break through to one side: induce the opponent's body center of gravity to move sideways and choose an opportunity to break through.
(2) Fake action: induce the opponent to jump or jump forward, and choose the opportunity to break through.
2. Footsteps: It is the main link to hold the ball. Mainly rely on two feet to push the ground quickly and forcefully, step on the ground in time, bend your knees and lean forward, and get the acceleration beyond your opponent through the rapid forward tilt of your center of gravity and active and powerful pedal.
3. Turn around and probe the shoulder: The breakthrough player twists the shoulder, and the body is close to the other side, occupying a favorable space position to protect the ball and break through the other side.
4. Kick and release the ball to accelerate: kick and release the ball in front of the outside of the stride foot while pedaling and turning around to explore the shoulder. After the ball leaves the hand, it quickly accelerates and surpasses the opponent.
Training means and methods:
Step breakthrough with the ball
Hold the ball in place and make a breakthrough.
Left-handed dribbling breaks through camouflage
Hip change dribbling breakthrough
Turn around and break through
Exercise load control: in the training process, pay attention to the efficiency of technical movements, mainly fast, smooth and flexible. Average heart rate: (120- 150/ min)
Note: The breakthrough technique takes the efficiency of action application as the training starting point, and the action application should be based on the opponent's position and defensive changes in the war state, supplemented by the rhythm of dribbling and the change of body center of gravity, in order to obtain the maximum benefit of action.
5 passing and catching skills
Through the technical analysis of 1 Holding the ball with both hands: the fingers of both hands are naturally separated, and the thumb is relatively figure-eight. Hands are empty, elbows are naturally bent, and the ball is placed between the chest and abdomen. Look up at the situation on the field. Holding the ball with one hand: the fingers are naturally separated, and the lower side of the ball is bounded by the outer edge of the palm and the upper part of the finger root, and the palm is empty. 2. Hard passing: refers to the method of wrist rotation, spike and finger plucking at the moment of passing the ball. Controlling the flying direction, route and landing point of the ball is the key. When the ball is about to be shot, the faster the fingers and wrists flip, spike and pick the ball, the greater the force acting on the ball and the faster the ball flies. Passing strength: through the coordination of lower limb kicking, striding, waist and abdomen stretching and arm strength, and finally passing the ball through wrist and finger strength. Holding the ball is the basis of passing the ball, and reasonable exertion is the key. 3. There are three flight routes of the ball: straight line, arc line and broken line. The flight route of the ball should be selected reasonably according to the specific situation, and it should be used when it needs to cross the opponent from the side or in the air.
Key points of passing and catching ball teaching and training: 1. The teaching content of passing and catching the ball should be arranged emphatically, with emphasis on passing the ball with both hands on the chest, passing the ball with one hand on the shoulder and catching the ball with both hands on the chest; 2. Pay special attention to the teaching and training of catching skills and develop correct catching and holding skills; 3. Pay close attention to the cultivation of wrist fingering ability, strengthen the practice of skilled ball and improve the ball control ability; 4. Teaching steps: starting with passing and catching the ball in situ, focusing on mastering the technology; Then carry out the practice of moving the ball, focusing on the coordination of the ball and footwork, arranging the practice of passing the ball first and then moving the transposition, and then carrying out the passing practice between manual and ball movement; Finally, combined with dribbling, shooting, breakthrough and other techniques, practice in defensive situations.
Basic means and methods of training
Two-handed chest transmission and one-handed chest transmission.
One-handed shoulder pass, one-handed rebound pass
Two-handed bounce pass, two-handed header pass
Six defense technologies
Technical analysis of defending opponents
1, defensive position and distance:
(1) Defender with the ball: The defender should stand between the opponent and the basket so that the opponent, himself and the basket are in a straight line. The distance between the defender and the opponent, close to the basket, should be close to the opponent, away from the basket, away from the opponent.
(2) Defending players without the ball: Determine and adjust the defensive position according to the position of the ball and the defending opponent. When defending players without the ball, we should always keep the principle of "ball ~ me ~ him", that is, the position of the defender always stands between the opponent and the ball, forming an obtuse triangle with the ball and the opponent he defends, and the defender always stands at an obtuse angle. The distance between the defender and the opponent should be proportional to the distance between the opponent and the ball, so that the near ball is loose and the far ball is loose, giving consideration to people, the ball and the area. In strong side defense, we take an oblique posture to face the opponent's side ball, try our best to stop the opponent from catching the ball, and at the same time control the opponent to cut into the basket; When defending on the weak side, take a stance facing the ball side to the opponent, take a loose defense and get closer to the ball and the basket.
2. Defensive posture: divided into two types: flat step defense and oblique step defense. The flat step defense has a large defensive area, strong aggression and easy to move left and right, which is suitable for defensive dribbling and breakthrough; Oblique defense is easy to move back and forth, which is beneficial to anti-shooting.
3. Moving footwork: When defending, the defender should use footwork reasonably according to the movement of the ball and people, occupy a favorable defensive position in time, and strive for initiative. Common moving footwork: break through or jump to stop approaching the opponent; Stand in a flat step ~ slide in a horizontal step; Stand sideways in front ~ go away and slide.
Anti-ball player
Defensive player
7 Basketball special quality training
Method to develop that strength of fingers and wrist: finger grasping exercises, refer to push-ups, where people sit and pass basketball or solid balls with their wrists, hold barbells in their hands, and quickly flex and stretch their wrists with straight arms.
Upper limb strength methods: weight-bearing push, nape push, bench press, arm extension, solid ball passing and shooting, dumbbell doing various arm extension exercises, etc. Waist and abdominal strength methods: supine leg lifting, sit-ups, (can also carry weight) and so on. Lower limb strength methods: one-legged hand squat, load-bearing squat or squat, squat jump, frog jump, standing long jump, multi-stage jump, etc.
Comprehensive strength training methods: snatch and continuous rapid snatch, clean and jerk and continuous rapid somersault, rapid continuous clean and jerk, etc.
Problems to pay attention to when practicing: First of all, we should be prepared, pay attention to it when practicing, and keep the action standard. According to the level of training
Training methods of bouncing quality;
Skipping practice (one foot, two feet, running in place, leg lifting, etc.). ) single shake and double shake. You can specify the time and number of times. Do a continuous jump or frog jump of 28 meters on one foot several times. (the number of steps required for each arrival). Straighten your feet forward and left alternately. Jump right.
Squat jump (or jump to a certain height) 20 times in a row. Continuous semi-squat jump, deep jump, abdominal jump. Jump up and down on the stool with one foot and bare hands (or do weight-bearing exercises).
Half squat, weight jump. Take off in place and touch the basket or backboard continuously, touch the basket when jumping during the journey, and touch the basket or backboard in place. Hit the basket (or rebound) during the trip and take off in place. Touch the basket or backboard (if the center of gravity is unstable, you can adjust the center of gravity in the previous step and take off at the same time).
Holding the ball and jumping up in the air, holding the ball and rebounding continuously, requiring touching the ball at the highest point. The whole team scored a goal and jumped up during the March to practice rebounding continuously in the air. It is required to jump to the highest point and touch the ball, with arms and body fully extended. Two people, a ball, stand on the left and right sides of the basket respectively, jump up in the air and touch the ball continuously, asking the body to jump to the highest point to touch the ball.
Problems to be paid attention to in practice: bouncing practice must be coordinated with strength and speed. Jumping exercises should be combined with special techniques to improve the judgment of take-off time. And practice under certain antagonistic conditions to improve the ability of taking off or jumping in the air and adaptability to changes in conditions. Bouncing practice should pay attention to the explosive force of take-off and sudden quick take-off to maintain body balance and landing stability. Do a good job of quick connection exercises between take-off and other technical movements before landing, such as catching the ball, taking off in the previous step, taking off at the same time when landing, starting at the same time when landing, etc. In practice, we should take it seriously, complete the technical movements that need to jump at full speed, ensure the quality of jumping, and get twice the result with half the effort for the growth of jumping ability. In jumping practice, pay attention to reasonable arrangement of exercise and leg load intensity to prevent local overload and knee joint injury.