How to practice sliding well
The sliding step method is the most basic footwork in defense. When practicing sliding, a very important issue is to figure out which leg exerts force first. When some athletes slide to the left, they exert force under the right leg. This will cause the two feet to be together and the center of gravity to rise and fall. At the same time, the Increased preparation time for movement or direction changes. The correct method is: stand with your feet open, such as sliding to the right, use your right foot to "move" to the right first, and then follow with your left foot, like "drag", do it in the opposite direction, and the action method is the same. Just never put your feet together to keep your center of gravity balanced.
The essentials of sliding: Use the foot that is sliding in the same direction to exert force, and the other leg follows. When sliding, don't put your feet together and don't let your center of gravity fluctuate. When doing sliding exercises, the emphasis is on correct movements, not fast speed. If speed is required, it can easily turn into a skip step. It is necessary to develop good habits at the beginning to form the correct motivation.
Sliding practice, one: basic defensive posture. When the coach calls start, the players slap their hands on the ground and glare at the imaginary attacker. Pay attention to the distance between your feet, your center of gravity, and the position of your head, waist, back, and hands. Second, start from the basic defensive posture and slide to the left and right according to the coach's instructions. Key points: 1. Pay attention to choosing your feet, do not put your feet together, and do not let your center of gravity fluctuate. 2. According to the direction of sliding, shout "left left", "right right", "front front" and "back back" to strengthen communication on the field. 3. During the sliding exercise, you can appropriately add quick steps on the spot, push-ups, sit-ups and other actions to increase the difficulty of the exercise. 4. To ensure the quality of movements, seek accuracy first, then speed. 5. The practice time can be divided into four levels: 15 seconds, 30 seconds, 45 seconds, and 60 seconds.
Practice sliding while holding your head. Basketball teams at all levels in the United States, including elementary school, middle school, and college training camps, use this exercise (real experience). Its purpose is to check the defender's defensive posture and his basic footwork. In order to make the practice more difficult and enable practitioners to master the correct defensive footwork as quickly as possible, this practice uses head-holding and flat-step defense. At the beginning, the defender should keep an arm's length distance from the attacker, lower his center of gravity, stand with his feet parallel to each other, straighten his upper body, raise his head, keep his eyes on the attacker's waist, and hold his head with both hands. The attacker moves forward in a zigzag pattern, and the defender defends with the correct slide motion. Remember to choose your power foot, don’t let your center of gravity fluctuate, and pay attention to getting in front when defending flatly.
When sliding to a zigzag corner, you can use a small step up with one foot and step back with the other foot to force the opponent to change direction. This exercise can be practiced at a medium or slow speed. The focus is on the accuracy and standardization of the movements. This The exercise can be done with the ball or with bare hands. In order to keep the center of gravity low, players should slap the ground with both hands (you can shout) every time they change directions.
These are all words of experience