How to warm up faster when playing in cold weather?
1: Stretch and press the Achilles tendon of the left and right feet. Start with a light force and a small arc, gradually increase the strength, and stop for about 30 seconds when it reaches the maximum, then knead and shake your hands to relax your calves.
2. Stand on one foot and stretch your muscles to the maximum, and rest for about 30 seconds. Sit in leg press for about 20 seconds, squeeze your hands to relax your thighs, and stand and shake to relax your thighs.
3. Exercise, flex, relax your back and beat your back.
4. Keep still for 30 seconds when the right hand pulls the arm muscles to the maximum, and then do ipsilateral arm shaking to relax. The left and right hands stand and exchange kneading, shake the forearm and wrist, and relax the upper and lower limbs.
Before starting exercise, we should first carry out comprehensive and general physical preparation activities, such as the activities of the upper and lower joints, including turning circles, pulling ligaments, jogging and so on. Then we should carry out some special preparatory activities, such as swinging activities, starting footwork and footwork running exercises in front, back, left and right directions. The amount and time of warm-up activities should be well controlled, not moving or too intense. It is best to feel the heat and sweat a little.
Especially in the cold winter, it is particularly important to prepare for activities and avoid injuries caused by stiffness of muscles and ligaments.
After exercise, you should take active finishing and relaxation activities to promote muscle recovery. Doing some static traction exercises and massage relaxation activities in time after exercise to lengthen muscle ligaments can promote lactic acid metabolism of muscles, relieve the pain of muscles and joints, promote the recovery of muscle fatigue, and reduce the damage caused by muscle failure to recover after re-exercise. The method is to relax the muscle parts with heavy load by kneading, beating and shaking. Generally speaking, we should pay attention to relaxing and ending activities during or after exercise. Commonly used traction has the following kinds:
1: Stretch and press the Achilles tendon of the left and right feet. Start with a light force and a small arc, gradually increase the strength, and stop for about 30 seconds when it reaches the maximum, then knead and shake your hands to relax your calves.
2. Stand on one foot and stretch your muscles to the maximum, and rest for about 30 seconds. Sit in leg press for about 20 seconds, squeeze your hands to relax your thighs, and stand and shake to relax your thighs.
3. Exercise flexion and extension, relax your back and beat your back.
4. Keep still for 30 seconds when the right hand pulls the arm muscles to the maximum, and then do ipsilateral arm shaking to relax. The left and right hands stand and exchange kneading, shake the forearm and wrist, and relax the upper and lower limbs.
Prevention of athlete's injury
Specific warm-up method
Run around the basketball court several times, change the pattern, stride, and run rapidly in the direction of S-bend. After running, you will start to move your wrists, ankles, knees and hips, with your legs shoulder-width apart and your toes pointing to the ground, doing forward and backward turns. At the same time, put your hands up and move your wrists around a small circle. Just do a few more laps, and then repeat the above action with the other foot. Next, it's time to move your knees. Put your hands on your knees, first left and then right, to see your personal preferences. Walk back and forth in small circles. After the knee joint moves, you can move the hip joint. Put your hands around your waist and turn your hip back and forth. Of course, you can also press leg press and do some jumping movements. In a word, it is absolutely beneficial to do these preparatory activities more often. Now you can start shooting practice, you can run a basket or something, but remember, the team should start a game slowly and then devote themselves wholeheartedly. Preparing for activities and playing basketball are two different things.
In addition to general stretching and warm-up, you can also do some targeted warm-up exercises, so that students can master various techniques more effectively and increase their sense of the ball.
Targeted warm-up exercise without holding the ball
Before teaching each technique, let students learn the movements of the technique step by step, which will help them grasp the key points and increase their confidence.
Targeted warm-up exercise with the ball
Pass and catch the ball with both hands.
Warm-up: Stand in front of you with the ball.
Technical points: pass the ball from one hand to the other with your fingers, and keep your hands at a certain distance when passing the ball; Adjust the passing position at any time if you are familiar with it (for example, from head to toe).
Put your hands around your body.
Warm-up: Stand with your feet together and hold the ball in front of your forehead.
Technical points: pass and catch the ball with both hands, make the ball go around the head, waist and knees from top to bottom, and then repeat the pass and catch the ball from bottom to top.
Switch places, lift your knees and pass the ball around the "8"
Warm-up: Raise one knee, put the ball between your legs with both hands, put your hand under the leg with the knee raised, and put the other hand in front of the standing leg.
Technical key: wrap the ball between the legs from the lower thigh of the knee lift, and the legs exchange knee lifts to form an "8" passing route.