How to practice basketball dribbling

This is a mid-range shot: Mid-range and short-range shooting training: After systematic research, I found that the jump shot technique is the most important means of scoring in basketball games. Its action method is to hold the ball in front of the chest with both hands and use both feet. Stand left and right

Or stand front to back, bend your knees slightly, bend your knees quickly when taking off, push your feet on the ground to take off, lift the ball to your shoulders with both hands, hold the ball in your right/left hand, hold the ball to the right/left side with your left/right hand , when the jump is close to the high point

Leave the hand off the ball, straighten the other arm upward, bend the wrist, and move the index and middle finger...

The following are some basic skills :

Shooting posture

The shooting posture is with your feet naturally separated, facing the basket, and your body parallel to the backboard. To put the basketball in your hand, keep the palm open and the edges of the palm close to each other. Spread your fingers naturally and stick to the basketball. The upper arms are parallel to the ground, the forearms are perpendicular to the ground, and the palms are basically parallel to the ground. When throwing a ball, use your wrists hard, use your index and middle fingers to shake the basketball, and use your waist and thighs to work together.

Dribbling posture

When dribbling, the forearm should follow the basketball with the elbow as the axis. The ball should reach the elbow joint at the highest point, that is, the forearm is parallel to the ground

Squat naturally, separate your hands, point your fingers upward, face each other, and do not exceed the diameter. When passing the ball, use your thumb, index finger, and middle finger to stir the basketball and spin the shot. When catching the ball, you must master the placement point. After receiving the ball, quickly receive it to your chest and practice passing it quickly.

Self-passing and self-receiving

Similar to passing the ball, it is passed in parallel. You can slide left and right, forward and backward, adjust the position of the person according to the landing point of the ball, and slide quickly. Naturally, the transmission and reception speed must be fast.

Three-step layup

Both feet can be used as the pivot, choose from the left

Three-step layup

From the left Backboard, step with your left foot first (larger), then step with your right foot (fast and powerful), land on the ground with your right foot, (lift your left foot upwards with force, lift your left thigh and raise it parallel to the ground) Bounce and lift your left foot upwards , stay in the air, move the ball with your left hand for a layup, the direction is 45 degrees to the basket, move the ball with your fingers, throw it up, hit the basket, and bounce into the basket. Movements should be natural and smooth. The third step falls naturally.

From the backboard on the right, step with your right foot first (larger), then step with your left foot (fast and powerful), land with your right foot hard, (lift your right foot up hard, lift your right thigh and (parallel to the ground), bounce with your left foot upward, stay in the air, throw the ball with your right hand for a layup, the direction is 45 degrees to the basket, pick the ball with your fingers, throw it up, touch the basket, and bounce into the basket. Movements should be natural and smooth. The third step falls naturally.

Snake running

When running to the right, hit the ball with your right hand, right foot behind and left foot in front. Move forward to the right. When stopping, the left foot is behind and the right foot is in front. At this time, turn to the right, with the left foot in front and the right foot behind. Pass the ball from the right hand to the left hand, run to the left, and repeat the opposite of the above action.

Turn around and shoot

With your back to the backboard, hold the ball with both hands and your elbows naturally spread apart in front of your chest with your fingers pointed upward. Squat slightly with both legs and buckle inward

Turn while walking

Pass while walking

Pass with left and right hands

Crab Step

When moving to the right, buckle your feet slightly wider than your shoulders and do a horse stance with your center of gravity on your back hands. Lift your right foot and take a step forward to the right. Keep your left heel with your feet buckled in and slightly wider than your shoulders. Make a horse stance with your center of gravity on your back hands. Lifted posture. Then repeat the movement to the right and forward. When the right foot moves forward to the right again, the left foot behind the left moves forward to the left, and the center of gravity changes from right to left. Movement is the opposite of the above.

To pass people while traveling quickly

To pass people while traveling quickly, of course, the pursuit is to change the speed and direction. Changing the speed means stopping suddenly and then walking again, and changing the direction means changing the direction of travel. The most important keys to these two movements are whether the leg muscles are sufficient and whether the feet are bent.

The first thing we talk about is how to make an emergency stop. The first thing you need to understand is that if the muscles in your heels, forefoot, calves, and thighs are insufficient, at a certain speed you will Unstoppable. Secondly, when it comes to relaxing and bending your feet, in fact, before an emergency stop, or before exerting force on the heels, forefoot, calves, thighs, etc., these four parts of the organs should be relaxed first to slow down your forward speed. , so that you can exert force in subsequent movements. This is the natural antagonistic effect of human muscle contraction.

That is to say, the steps and action essentials for emergency stop are to slow down, then relax the four parts of the body such as the heel, forefoot, calf, and thigh, then apply a little force on the calf, and then press the heel against the ground. , the forefoot touches the ground completely with force, the calf finally stops exerting force, the thigh buffers the force of continuous advancement and exerts a little force. At this time, the thigh and calf become curved, and the center of gravity of the body decreases, causing your movement to stop completely, becoming an emergency stop. .

To make an emergency stop, stop with your heels first, then your forefoot, and then your calves and then your thighs.

Therefore, in order to pass people quickly, you must first learn to make an emergency stop, whether it is an emergency stop with one foot or both feet. An important concept must be that because the opponent will never know when to make an emergency stop, so when you make an emergency stop while traveling quickly, the opponent's gesture will definitely let you get away, and of course you will be able to pass easily.

For the same reason, let’s talk about passing people while traveling quickly. Before changing direction to pass someone, it is natural that you must first decelerate. At this time, your feet will gradually relax and let your body decelerate quickly. Then the heel of foot A on the same side that you are going to move toward the east stops, and the sole of the foot touches the ground and stops. Then the calf of the foot on the same side exerts force, and the thigh and calf bend to stop. Then the sole of foot B touches the ground and moves forward. The moment the soles of your feet hit the ground, push toward the west. Following the trend, the calf and thigh of the b-foot push toward the west. This changes the direction to make a difference.

After the right foot is relaxed and stopped, the right foot begins to push hard to the left and right feet.

When the strength of the right foot is exhausted, start the left foot and continue to push to the left.

Of course I don’t know what level your current basketball skills have reached, but no matter who you are, no matter how high you have reached, practice has proved (not just basketball), I think you must also be very good. Clearly, basic skills are the foundation of all "difficult" movements. For example, if you want to rotate 360 ​​degrees in the air (vertical to the ground), and then when the player defending you lands, you can still throw the ball into the blue box while still in the air, what effect will it have? , you will definitely imagine it; if although you completed a difficult action (spin) in the air, but did not send the ball into the blue box (score), I am afraid everyone will feel sorry for you. The last thing I want to say is that if you want to "play" basketball well, first of all, you must do a good job in "fixed-point" shooting. Not only must the movement be accurate, but the hit rate must reach 90%. At the same time, dribbling and passing , jumping, are all the most basic (skill) issues of basketball. If you don't do these well, it will become an obstacle to your improvement.

As for the little skills of practicing jumping, that is, how to jump higher and come faster, I think you should practice "fixed-point" shooting for a few days first, and then talk about it when you have the opportunity.

Basketball ball control skills

1. Hold the ball

Use five fingers to hold the ball and squeeze the fingers inward. Catch the ball with the palm of your hand as it falls.

2. Trunk dribbling

Put the ball around your waist and circle it. The key to this action is to face forward and don’t look at the ball. Then do it clockwise and counterclockwise. Dribbling practice with clock.

3. Neck dribbling

Practice the ball around the neck. This exercise also faces forward. Do not move the neck, and do it in forward and counterclockwise directions. alternating exercises.

4. One-leg dribbling

With your feet separated and your center of gravity lowered, hold the ball on one foot and do dribbling exercises. Don't look at the ball, and use your left and right feet to do alternating exercises in forward and counterclockwise directions.

5. Step down and throw the ball forward and backward

Put your feet apart and lower your center of gravity. Throw the ball lightly from the front to the back, quickly catch the ball from the back with both hands, and lightly throw the ball back to the front. Repeat this timekeeping exercise and try to see how many times you can complete it in thirty seconds.

6. Knee dribbling

With your feet slightly closer together and your body's center of gravity lowered, practice dribbling with the ball along your knees. Don't look at the ball, and practice alternately in forward and counterclockwise directions.

7. Self-driving dribbling under the 8-step

This is the application of dribbling with one foot. Make a figure-8 dribbling with the ball along both feet while keeping your eyes open. Look at the ball and practice alternating forward and counterclockwise directions.

How to jump high:

The most famous vertical jump training program in the United States. After training, it is expected that the vertical jump ability can be improved by more than 20 to 30 centimeters. The training process is very hard, and the whole process takes 15 weeks.

For each action item, if an action requires 3 groups, the rest between groups cannot exceed 2 minutes. If completed, you need to do the next item directly. Remember not to rest! !

The first item: Half squat jump

1. At the beginning, half squat to the position of ?, place your hands in front of you,

2. Jump upward and away The ground should be at least 20 to 25cm. (You can jump to 25-30cm if you find it easier). While in the air, your hands need to be behind your back. When you land, complete once.

Next, just repeat the steps above! ! !

Quickly improve jumping ability training tutorial 2

The second item: toe lift (heel raise)

1. First, find a step or a book to put your feet on, and then only put your toes on it, without letting your heels touch the ground or rest on them

2. Raise your toes to the highest point

3. Then slowly put it down and complete it once. ． Finish with both feet to complete a set.

Quickly improve jumping ability training tutorial 3

The third item: steps

1. Find a chair and put a Put one foot up, making it 90 degrees

2. Jump as hard as you can, change your feet in the air, and put them on the chair.

3. Repeat step 2, and change the original jumping position. Put your feet back on the chair and complete another jump.

Quickly Improve Jumping Ability Training Tutorial 4

Item 4: Vertical Jump

1. Keep your feet straight, shoulder width apart, and "lock" Your knees...

2. Use only your calves to jump. You can only bend your ankles and try not to bend your knees...

3. When you reach the ground, Take off quickly again and complete once...

This is difficult, you can use your hands to help take off...

Quickly improve your jumping ability training tutorial 5

Item 5: Toe Jump

1. Raise your toes to the highest point,

2. Use your toes to take off quickly, and the jump should not exceed 1.5 or 2.5cm

Frog jumping exercises are necessary and helpful to improve jumping ability, because after all, this is a way to train strength. In addition, there are other methods.

The first method is the most effective and the most difficult, allowing you to improve your bounce in a short period of time. Specific method: Dig a hole, about one meter deep. Tie a 5-pound sandbag to your legs and jump into the pit. Try to jump out of the pit while carrying weight. After half a month, dig the hole 20 centimeters deep, increase the weight by 2-3 pounds, and continue practicing. This cycle continues until the point where you can no longer bear weight or jump out of the pit, and the practice ends here. Remove the weight and try again to see how high you can jump.

The second method is not very effective, but it is easy to implement. Specific method: tie a rubber band to your ankle and jump vertically in place. Practice for half an hour every day. But I feel that this method is not effective.

Good luck to you, future sports star!

To develop explosive power, the contraction force and working distance of muscles must be increased, and the working time must be shortened. During strength training, fast movements should be performed with small-load machinery, and gradually increase the force without reducing the speed. Large loads increase muscle contraction strength. The technical action of "back throw" mentioned earlier to knock down an opponent mainly relies on muscle contraction to increase explosive power. An increase in strength can enhance the ability to control technique, so in daily training, we must not only work hard on technique, but also work especially on increasing explosive power and improving muscle contraction speed. Practice has proven that high-intensity explosive power is an essential factor in improving performance. So how to improve explosive power? (1) Change load and speed. (2) Strengthen professional technical training to improve muscle control capabilities and the ability to relax before exerting force. (3) The initial length of the muscle. Only when the stretched muscle contracts, it will have faster speed and strength. (4) Relaxation exercises after strength exercises.

Among the factors of explosive power, strength plays a leading role, so the growth of strength contributes to the development of explosive power. But strength is by no means equal to explosive power. That is to say, in actual combat, it is not possible to use technology well just by having the strength. A judoka's explosive power can only be exerted through a coordinated combination of basic strength, speed, technique, and sensitivity. Some people can lift quite heavy barbells, but they cannot do it when they fall. Specifically, they lack specific strength. When judo athletes compete, they need strength, speed, and endurance. Some of our athletes feel that their strength is not bad, but the key is their special ability and quick strength. In future training, attention should be paid to improving special strength on the basis of transferring strength from one set to special strength.

Issues that should be paid attention to when developing strength:

(1) Load. Facts have shown that only strength training under certain weight conditions can increase strength, and different loads used in strength training have different effects. Therefore, the load should be reasonably arranged depending on the individual during training.

(2) Excessive recovery. During exercise, a large amount of energy substances are consumed, exercise stops, catabolism takes a secondary role, and energy substance synthesis begins to recover and exceed the original energy substance content in the body.

(3) Training interval. Practice has proven that strength training is best done in intervals, because strength increases quickly and fades quickly after stopping training.

(4) Age and gender. The same person responds differently to strength training at different ages, and the strength values ​​of men and women are also very different.

Regardless of men and women, as long as they insist on strength training, it will have a good effect on maintaining and developing strength quality.