Basketball passing skills and exercises
Methods of improving basketball skills
Starting with the basic skills: the training methods of basketball technical movements, including basketball walking technique, basketball passing and catching technique, dribbling technique, shooting technique, rebounding technique, etc. Connecting with basic skills is the basis of playing basketball well, which can not only improve the technical level of basketball, but also save physical consumption and reduce injuries.
Techniques and practice methods of basic movements in basketball;
Basketball footwork technique
Footwork techniques in basketball training and competition include basic posture, starting, running, jumping, emergency stop, turning, sliding and attacking steps.
Basic stance of basketball
Players should always maintain a stable and moving posture on the court. Open your feet back and forth (or left and right), shoulder width apart, knees bent, and your center of gravity falls between your legs. The upper body leans forward slightly and the arms bend sideways. Visually observe the situation on the court.
start
On the basketball court, starting is a way to change from a static state to a moving state and get the initial moving speed. Starting posture, the hind foot is forward or the other foot is in the direction, and the forefoot is short and powerful. At the same time, the upper body quickly leans forward or sideways, and the two arms swing in coordination to quickly step in the running direction. The first two or three steps should be short and continuous.
run quickly
The change of athletes' position on the field during running and the methods to improve their speed. There are three kinds of running: orienteering, sideways running and variable speed running.
A way for an athlete to suddenly change direction when running. If you change the direction to the left, your right foot will turn left and continue to accelerate after you step on the ground. Running sideways is a way for players to catch the ball or grab the position during running. When the player runs forward, his toes are forward, and his head and upper body twist in the direction of the ball to observe the changes on the field. Variable-speed running means that players take the initiative to run by changing speeds. When accelerating, the upper body leans forward, and the forefoot pushes the ground back short and forcefully; When slowing down, the upper body stands upright and the forefoot touches the ground, which relieves the impulse and reduces the speed.
jump
Jumping is a technical action that players strive for height and distance on the court. When taking off, there are one-legged take-off and two-legged take-off, with the upper limbs swinging up quickly and the lower limbs pedaling hard; When landing, the forefoot hits the ground first and the knee is cushioned.
Emergency brake
Emergency stop is a way for players to brake suddenly on the court. The commonly used emergency stop methods are striding emergency stop and jumping emergency stop.
transform
Turning is an action method to change the standing position and direction through stepping and body rotation.
Turning is divided into front turning and back turning. Before turning around, your knees are slightly bent, your upper body is slightly forward, and your center of gravity is between your legs. When turning around, the center of gravity turns to the central foot, and the forefoot of the moving foot touches the ground. At the same time, the center foot steps on the ground with the forefoot as the axis, and the upper body rotates with the moving foot, changing the direction of the body moving forward or backward.
glissade
Sliding step is the main way for players to move in defense, which can be divided into three types: side sliding step, front sliding step and back sliding step.
Slide to the left, push the inside of the forefoot of the hind foot to the ground, step out of the left foot to the ground, and slide the hind foot close to the back of the left foot. When moving, open your arms, keep your knees low and your center of gravity low. When moving, keep your body steady and don't fluctuate. The technical points in other directions are similar, but the direction is the same.
Attack steps
An offensive step is a sudden step forward by the defender.
When doing the offensive step, the back foot touches the ground, the front foot touches the ground and takes a quick step forward, the back foot touches the ground and the front sole follows, the back foot bends, the center of gravity moves backward, and the hands reach out to the same side of the feet.
Practice methods of footwork movements
Basketball footwork practice is mainly aimed at running, crossing, crossing emergency stop, jumping emergency stop, sliding, attacking and retreating.
1. Run in a straight line at the designated location of the site.
2. Full-court or half-court one-on-one unarmed practice uses speed to get rid of it.
3. Full-court or half-court one-on-one dribbling practice uses speed to get rid of it.
4. Jogging or middle-speed running is stopping step by step.
5. Quickly start and stop to break through the opponent when dribbling.
6. Jump up and stop to catch the ball.
7. One-on-one attack and defense at half-court, using striding to stop and catch, jump shot or pass the ball.
8. One-on-one attack and defense at half-time. Inside players jump back to the basket and stop and turn around to attack.
9. Stand in the basic defensive posture, watch the gestures or other signals to do the sideslip step, the front slide step and the back slide step.
10. One-on-one unarmed attack and defense exercises combined with other footwork movements.
1 1. Do one-on-one offensive and defensive exercises with the ball in Exercise 2.
12. Players stand in a defensive posture, watch gestures or listen to the whistle to make offensive steps.
13. One-on-one attack and defense at half-time, the attacker gets rid of the catch, and the defender approaches with offensive steps.
14. Stand on the same side and observe gestures or other signals to retreat.
15. Continue to do the practice of retreating-attacking-retreating.
16. Hold the ball and do one-on-one attack and defense. The attacker holds the ball and aims at the basket. The defender stands sideways. The attacker breaks through the outside of the defender's front foot, and the defender backs up to block or slide, maintaining a favorable defensive position.
Basketball passing and catching technique
Basketball pass and catch techniques mainly include two-handed chest pass, one-handed shoulder pass, one-handed side pass and moving pass and catch the ball. Passing and catching is the basic skill of basketball, and basketball is a team event, so it is very important to practice passing and catching.
One-handed shoulder pass
One-handed shoulder pass is a commonly used medium and long distance pass method in basketball. One-handed shoulder pass is powerful and fast, which is beneficial to organize fast break after rebounding.
Action essentials: Hold the back and lower part of the ball with one hand, twist your waist and turn your shoulders by kicking, and swing your arms forward to buckle the bowl to pass the ball out.
Pass the ball with your hands on your chest.
Two-handed chest passing is the most basic and commonly used basketball passing technique. Generally, pass the ball with both hands on the chest in middle and close distance sports. Passing with both hands holding the chest is the basis of passing technique, which has the characteristics of high accuracy, easy control and changeable.
Action method of passing the ball with both hands holding the chest: when holding the ball, the fingers of both hands are naturally separated and the thumb forms a figure of eight. Hold the ball on the back of the upper side of the finger root, with the palm of your hand empty, elbow naturally bent to the side, and put the ball on your chest. Relax the muscles of shoulders, arms and wrists, keep your eyes on the passing target, and keep your body in a basic standing posture. When passing the ball, the hind legs push to the ground and the center of gravity moves forward. At the same time, the arms are stretched forward and the wrists are rotated from bottom to top. At the same time, the thumb presses down hard, and the index finger and middle finger pluck the ball hard. After the ball is thrown, the palm and thumb are down and the rest of the fingers are forward.
One-handed twist pass
One-handed twisting pass is a hidden short-distance pass in basketball game. When peripheral players pass the ball to the inside, they often use this technique, and the fake action such as turning and passing with one hand and stepping off is better.
Technical points: When the ball holder leads the ball to the side, the forearm swings fast and the amplitude is small, and the wrist and fingers shake the ball hard.
Moving pass
Passing the ball during marching is a cooperative action of two players, which can be passed by one hand or two hands. In order to speed up the attack rhythm and shorten the passing time, mobile passing was used in the game.
Capture technology
Basketball catching technique is an important part of passing and catching. There are two hands and one hand.
Catch the ball with both hands: when you catch the ball with both hands on your chest, adjust your position with flexible steps, stretch your arms forward naturally to catch the ball, bend your elbows slightly and lean forward slightly. When your finger touches the ball, hold it steady; If the incoming ball is low, bend your knees in time to adjust your position.
One-handed catch: One-handed catch has a wide range, which can catch the incoming ball without direction and position, which is beneficial to fast break, but it is not as firm as two-handed catch. The right hand catches the ball in the same place, eyes are fixed on the incoming ball, the right hand extends in the direction of the ball, fingers are naturally opened, palms face the incoming ball, wrists and fingers are relaxed. When the finger touches the ball, the arm quickly retracts with the arrival of the ball, the ball is placed in front of or on the side of the body, and the left hand quickly holds the ball to keep the body balanced.
Basketball dribbling technique
When dribbling basketball, we should pay attention to body posture, arm movements, the placement of the ball and the coordination of hands and feet.
Four links of basketball dribbling technique
Body posture: open your feet back and forth, lean forward slightly on one side of your body, bend your knees slightly, look straight up, bend your elbows, lift your shoulders forward, and do not dribble and protect the ball.
Arm movements: Arm movements include the position of the touch ball, the movement of dribbling the ball, the position of pressing the ball and the use of strength. When dribbling, the five fingers are separated to expand the control area, and the ball is controlled with fingers and finger roots, and the palm is empty.
Ball's landing point: When dribbling, the ball's speed, direction and attack and defense are different, so is the ball's landing point. In the case of no defense or passive defense, the ball hits 20cm outside the dribbler's ipsilateral foot. The faster the speed, the farther the ball hits in front and away from himself. In the case of active defense, the dribbling point should be near the body or behind the side, which can protect the ball. The dribbling point of change direction is basically on the side or in front of the side, and the dribbling point of boast is on the ground between the feet.
Hand-foot coordination: dribbling requires both the coordination of people's moving speed and the running speed of the ball, as well as maintaining a reasonable moving rhythm.
Basketball dribbling practice
Practice dribbling can be carried out by dribbling in situ, grouping practice and one-on-one practice in the whole court.
Basketball shooting technique
The purpose of basketball game is to score points by shooting, so shooting skill is a basic skill of basketball. Including in-situ one-handed shoulder shooting, two-handed chest shooting, one-handed low-handed shooting during marching, jump shot and other technical actions.
[Basic shooting method]
One-handed shoulder shot in situ
In-situ single-handed shoulder shooting is based on shooting techniques, with high shooting point, easy combination transformation of other offensive actions, and shooting at different distances and positions.
In-situ one-handed shoulder shooting technique action method: turn the wrist to hold the ball on the shoulder, visually inspect the basket, the big arm is parallel to the shoulder joint, the big and small arms are at 90 degrees, and the elbow joint is adducted. When shooting, the body extends upward with the kick, and when the elbow is lifted, the arm extends in the shooting direction, the wrist moves forward, and the finger picks the ball, so that the ball gently passes through the fingers of the index finger and the middle finger. After throwing the ball, the arm should be sent naturally with the ball and the heel should be raised.
Clap your chest with both hands
Two-handed chest shooting is the most basic action method in two-handed shooting, which is suitable for players with less strength and long-distance shooting.
Action points: elbows droop naturally, and the force is even. Wrist valgus fingers, ankle, knee, hip.
One-handed low-handed shooting while marching.
One-handed low-handed shooting is to use speed and air stretching to surpass the opponent, which is suitable for breakthrough layup.
Action points: Step 2: Kick forward hard, hold the ball with one hand before shooting, which is beneficial to stability, and use the power picked on your wrist to rotate and throw forward.