Introduction of Basketball Physical Training Methods
First, turn around and run.
This is relatively simple and does not need a particularly complicated introduction. Pay attention to the bottom line across the penalty line. The whole process needs to go at full speed. Watch the line.
Second, the longitudinal 6-run training.
Start from one end line, run quickly and straight to another end line, and then run back to the starting point. Run three times repeatedly.
Iii. 17 Running Training
Starting from one sideline of the court, run straight to the other sideline and return quickly (remember to run back and forth twice, a total of 17 runs). This training is the most important item in the physical examination of CBA and NBL at present, and many athletes have folded in this item, which shows its importance. I hope everyone will exercise seriously. 17 times, and the standard is 1 minute 06 seconds. . See if you can finish it. .
Fourth, variable speed running training.
Four different speed forms: jogging, striding, extreme speed running and deceleration running. Start from an end line and jog to the free throw line; Then accelerate and run to the center line at a speed of three quarters; Accelerate again and run to the other side of the free throw line with all your strength; Finally, slow down and run to another finish line. Then return immediately and repeat this speed form, running 4-6 times in total.
Five, X run training
X-run training requires athletes to face the field, run to the opposite corner at full speed from the lower right corner, then slide defensively to the right corner along the end line, turn to face the field, run to the opposite corner at full speed, then slide defensively to the starting point along the end line and turn to face the field. According to this requirement, a complete X run is repeated for 2-3 times.
Six, interval running training
This is also a very painful training.
It includes four parts of extreme speed running, and there is a fixed time interval between each two. Double the width of the stadium.
Start from one sideline, run 15 times between two sideline, and then rest 1 min.
Then run 12 laps between the two sideline lines, and then rest for 45 seconds.
Then run 9 laps between the sideline and rest for 30 seconds.
Finally, run 6 laps between the two sideline lines.
In this way, an interval running training is completed.
Seven, full-court fast dribbling training
Holding the ball facing the court, starting from one end line, the right hand dribbles the ball quickly to the other bottom line; Turn around and change hands. Dribble quickly with your left hand and run back to the starting position. Turn around, dribble quickly to the midfield line with the right hand, change hands, dribble quickly to the end line with the left hand, turn around, change hands, dribble quickly to the center line with the right hand, change hands, and dribble quickly to the starting position with the left hand. Turn around, dribble with your right hand to the free throw line, change hands, dribble with your left hand to the center line, change hands, dribble with your right hand to another free throw line, change hands, and dribble with your left hand to the baseline. Then return in the order of changing hands just now.
Upgrade: After each trip, add a layup target.
Eight, full-court Z-fast dribbling training
Facing the court, stand at the bottom corner of one side of the penalty line, start from the right sideline of the bottom corner of the penalty line, and dribble quickly with your left hand to the left corner of the penalty line (pay attention to dribbling alternately with your hands). Then change hands and dribble quickly with your right hand to the right outside of the middle circle. Change the left hand again, and the left hand dribbles quickly to the left corner of the opponent's free throw line (pay attention to the direction change). Then change hands, dribble the ball quickly with your right hand and run back to the right foot in the penalty area. Turn around again, dribble with your right hand, and come back quickly in order and as required. Repeat 4-6 times.
Upgrade: End each practice with a layup goal.
Chest passing full-court sprint training
Distance between two people: width of restricted area
Full speed ahead Practice back and forth! Pass the ball with both hands! 2-3 round trips!
X. Practice the touchdown pass at the highest speed in the whole court.
Same as above, just change the hands chest pass to the ground pass.
Eleven, sideline sprint board target training
One of the two players stood in the penalty area near the basket as a passer, facing the shooter. The other, as a shooter, faces the court and starts from the left side of the end line. In the process of running, he should watch the passer run quickly to the basket and go straight ahead, without bypassing the basket. When the passer passes a rebound ball on the floor at a distance from the shooter, the shooter will score a right-handed ball on the rebound side without dribbling or moving. Then, without any pause, the shooter quickly rushed to the opponent's sideline, turned back immediately after touching the sideline, and left the door as before after catching the ball. Repeat the exercise 3-5 times. You can also practice from a 45-degree angle. You can also make a reverse layup or dribble before layup.
Twelve, half-time sprint corner stop jump shot training.
The two players are a passer and a shooter. The shooter starts from the middle circle and quickly runs to the left corner of the free throw line to catch the ball and stop the jumper. Then run back to the starting point. Then run quickly from the starting point to the right corner of the free throw line, catch the ball and stop the jumper. Repeat the same exercise 10 times, shooting 5 times on each side.
Physical training methods of NBA basketball
1. elastic bar squat jump:
Strengthen the upper limb strength and improve the trunk confrontation ability. Trunk confrontation is very important when the body collides and defends rebounds on the court.
Take an elastic stick, shoulder width, and lay it flat on your chest.
Take a squat posture, with your knees not exceeding your toes.
Jump forward hard, as far as possible, and land in the squat position when landing.
Jump back
Each action lasts 1 min.
2. One-legged hip extension balance ball:
Core and gluteus maximus muscle groups, strengthening stability is beneficial to the collision on the field and plays an important role in the physical stability of players.
Face up and rest your upper body on the balance ball (BOSU).
Bend your knees, hang one foot, and stand up with hip strength.
Focus on your hips and get them off the ground.
If you want to increase your strength, you can straighten your suspended feet.
Each action lasts 1 min.
3. Balance clock push-ups:
The strength and balance of core muscles, pectoralis major, triceps and adductor dorsi are very important for physical confrontation and self-protection on the court.
Put your hands on the balance bell and do push-ups with your back and hips in line.
The body is close to the ground and supported by pectoralis major and triceps muscle groups.
After propping up, lift the balance bell with your back muscles so that your elbows and back are on the same plane and your hands alternate.
Push-ups again, lift one foot to keep your hips from falling hard, and alternate your feet.
Alternate hands and feet
Each action lasts 1 min.
4. Solid ball impact and jump:
Vertical bouncing ability, protecting rebounds on the court is the basis of defense and fast break, and bouncing ability is the basic ability to protect rebounds; This action uses the strength of both arms and back, and finally jumps up through the leg muscles.
Keep your body perpendicular to the ground, hold the fitness ball above your head and keep your arms straight.
When throwing the solid ball to the ground, use the reaction force to jump up.
When jumping, swing your arms to the top of your head to raise your height.
Each action lasts 1 min.
5. resistance sprint:
Acceleration, deceleration, leg muscles and agility are the key points of defense. The instantaneous explosive force on the field and the muscle endurance required for confrontation can also be trained at the same time.
Wrap the elastic rope around your waist; Another partner pulls the elastic rope and stands in a lunge position.
Sprint at the fastest speed until the elastic rope is straightened, and then slow down and return.
After the first five times, after five times on one side, five times on both sides.
6. lateral jump:
The ability of lateral direction change and deceleration transformation, and the muscle strength improvement of gluteus maximus and gluteus medius.
Put the pyramids on both sides, with an interval of about1.5m..
Face forward and jump sideways, like skiing.
Only one foot touches the ground between jumps, and the gluteus maximus on the same side starts the next jump.
Knees are below the soles of your feet, not above your toes.
Each action lasts 1 min.
7. Throwing medicine balls and chasing:
In addition to the cardiopulmonary function, the weight of the medicine ball can be comparable to that of the physical confrontation on the court, and the instantaneous starting acceleration after launch is also trained at one time.
Set the pyramids with an interval of about10m.
Hold the fitness ball on your chest and push it as far as possible to the opposite corner cone.
Then chase the ball forward as fast as you can and pick it up. If the ball hasn't reached the opposite corner cone, you can pick it up and throw it again.
walk to and fro