First of all, physical training
Mainly related to arm strength, calf muscles, waist and abdomen strength.
Running is necessary for physical fitness, at least 1000 meters a day.
Push-ups and handstands are also the most basic days.
Sit-ups exercise the most basic method of waist and abdomen strength, more than 200 a day.
Do dumbbell weight-bearing exercises as much as possible to increase arm strength.
It's best to tie sandbags to your feet and exercise jumping during running.
Practice touching heights every day.
gunnery training
The premise is that you have a set of fixed shooting actions (don't make every shooting action different). The position of the free throw line is the most basic. Adjusting the feel is not far off. There is no need to specify how many times you want to shoot a shot a day. For example, you must set yourself a free-throw line to hit 100 a day to stop, which will test your shooting percentage. Some people might use 1. Some people may use 300 balls, but don't give up. Only by practicing every day can we improve the zero angle of the three-point line. Then take two points from each position and throw 20 balls from left to right, each position is 45 degrees. Throw 40 balls outside the free throw line and 50 balls in one step inside the three-point line, so the novice may finish shooting inside the three-point line. It may take nearly two hours, and some may be finished in an hour or so. Look at the hit rate and then move the three-point line out, find five points and throw 10 at each position, like a three-point contest.
Then there is the special training: running the basket, hitting the board, making up the basket, dribbling, breaking through the horizontal step, depending on what you want to practice for half an hour to an hour.
This is about one and a half hours of exercise, two and a half hours of shooting, special purpose 1 hour (it is best to go to the gym if possible)
You can play 3V3 games once every two or three days if you can. The opponent must not be weak. Exercise like this, you must be a master. If you keep practicing like this, you will at least become a master among amateurs.