shooting positions
The shooting posture is that the feet are naturally separated, facing the basket, and the body is parallel to the backboard. Put the basketball in your hand, the palm is empty, and the edge of the palm is close. Fingers naturally separate and stick to the basketball. The big arm is parallel to the ground, the small arm is vertical to the ground, and the palm is basically parallel to the ground. When throwing the ball, your wrist should be hard, swing the basketball with your index finger and middle finger, and your waist and thighs should be hard.
Dribble posture
When dribbling, the forearm should follow the basketball with the elbow as the axis, and the ball should reach the elbow at the highest point, that is, the forearm is parallel to the ground.
Passing posture
Squat naturally, hands apart, fingers up, hands opposite, no more than the diameter. When passing the ball, the thumb, forefinger and middle finger pluck the basketball and rotate it. When you catch the ball, you should master the landing point. After receiving the ball, you can quickly catch it to your chest and practice passing the ball quickly.
Autobiographical self-acceptance
Similar to passing the ball, you can slide left and right, slide back and forth, adjust the position where people stand according to the landing point of the ball, slide quickly and naturally, and pass the ball faster.
Passing posture
Both feet can be used as the axis, choose from the left.
Three - step layup
Rebound from the left, first step on the left (bigger), then step on the right (faster and stronger), and land on the right foot. (The left foot lifts the left leg, which is parallel to the ground. ) The left foot bounces up, stays in the air, and the left hand picks up the ball and makes a layup, and the direction is 45 degrees with the lower version. Pick up the ball with your fingers, throw it up, touch the basket plate and bounce it into the basket. The movements should be natural and smooth. The third step falls naturally.
Rebound from the right, first step on the right foot (bigger), then step on the left foot (faster and stronger), land on the right foot (right foot is lifted and right leg is lifted parallel to the ground), the left foot bounces up, stays in the air, and throws the ball with the right hand, and the direction is 45 degrees under the basket. Pick the ball with your fingers, throw it up, touch the under-basket version and bounce it to the basket. The movements should be natural and smooth. The third step falls naturally.
move with the body on the ground
When running to the right, your right hand slaps the ball, with your right foot behind and your left foot in front. Move right. When you stop, your left foot is behind and your right foot is in front. Turn right at this time, with your left foot in front and your right foot behind. The ball passes from your right hand to your left hand and then runs to the left. Repeat the above actions.
Turn around and shoot.
Back to the backboard, holding the ball with both hands, elbows naturally open on the chest, fingers up. Squat your legs slightly and buckle them inside.
Turn around while marching
Moving pass
Left hand pass
Xiebu
When moving to the right, the inner buttons of the feet are slightly wider than the shoulders, so that the center of gravity of the standing posture is raised with both hands at the back, and the left foot keeps the inner buttons of the feet slightly wider than the shoulders, so that the center of gravity of the standing posture is raised with both hands at the back. Then repeat the action to the right and front. When the right foot moves forward and right again, the left foot in the left rear moves forward and left, and the center of gravity changes from right to left. The movement mode is opposite to the above.
Quickly through the crowd
To pass people quickly, of course, the pursuit is the speed and direction of change. The speed of change is to stop and walk again, and the direction of change is to change the direction of progress. The most important key of these two movements is whether the leg muscles are strong enough and whether the feet are bent.
The first lecture is about how to stop an emergency. The first thing to understand is that if the muscle strength of heel and forefoot, calf and thigh is insufficient, you can't stop at a certain speed. Secondly, when it comes to relaxing and bending your feet, in fact, these four organs should be relaxed before an emergency stop, or before the heel and forefoot, calf and thigh exert force, so that your forward speed can slow down first, so that you can exert force in subsequent movements, which is the natural antagonistic effect of human muscle contraction.
That is to say, the steps and essentials of an emergency stop are, in turn, to slow down, then the heel and the four organs, such as the forefoot, the calf and the thigh, are relaxed first, then the calf is slightly forced, the heel is forced to touch the ground, the forefoot is forced to touch the ground completely, and the calf is finally forced to stand still, and the thigh buffers the force of continuous progress and applies a little force. At this time, the thighs and calves bend, the center of gravity of the body decreases, and your movements stop completely. This is an emergency stop.
To make an emergency stop, stop the heel first, then the forefoot, then the calf, and then the thigh.
Therefore, if you want to pass people quickly, you must basically learn to make an emergency stop first, whether it is an emergency stop with one foot or an emergency stop with both feet. There must be an important concept, because when to make an emergency stop, the opponent never knows, so when you make an emergency stop in a fast way, the opponent will definitely let you pass, and of course you can easily pass.
In the same way, let's talk about people passing by in the express line. Of course, you have to slow down before you want to change direction. At this time, your feet gradually relax and let your body slow down quickly. Then the heel of the same foot A that you want to move eastward stops, and the sole of your foot stops against the ground. Then, the leg of the same foot bends and stops. Then, foot B touches the ground, the forefoot touches the ground instantly, and foot B pushes to the west.
After the right foot is relaxed and stopped, the right foot begins to push hard to the left and right foot.
When the strength of the right foot is exhausted, the left foot starts and then continues to push to the left.
Of course, I don't know what your basketball skill level has reached now, but no matter who you are or how high you have reached, practice has proved (not just basketball), and I think you must be very aware that basic skills are the basis of all "difficult" movements. For example, if you want to rotate 360 degrees in the air (perpendicular to the ground), and then when the defender lands, you can still throw the ball into the blue box in the air. You will definitely imagine what effect it will have; If you complete a difficult action in the air but don't send the ball to the blue box (and score), I'm afraid everyone feels sorry for you. Finally, I want to say that if you want to "play" basketball well, you must first do a good job of "fixed-point" shooting, not only with accurate movements, but also with a 90% hit rate. At the same time, dribbling, passing and bouncing are the most basic (meritorious) problems in basketball. If you don't do this well, it will be an obstacle to your promotion.
As for the 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 until you have a chance.
Basketball ball control skills
1. Control the ball
Hold the ball with five fingers and tighten your fingers inward. When the ball falls, catch it with your palm.
2. Trunk dish ball
Put the ball on your waist and hover. The key to this action is to face forward, don't watch the ball at the same time, and then do the practice of dribbling clockwise and counterclockwise.
3. Neck dribbling
Practice the neck ball. This exercise is also to face forward, keep your neck still, and practice alternately clockwise and counterclockwise.
4. One-legged hockey
Keep your feet apart and your center of gravity low. Hold the ball and dribble with one foot. Don't watch the ball with your eyes, practice alternately with your left and right feet in the positive direction and counterclockwise direction.
Throw the ball before and after stepping down
Keep your feet apart and your center of gravity low. Throw the ball lightly from front to back, catch the ball quickly from back with both hands, and throw the ball lightly from back to front. Repeat this exercise as many times as possible in 30 seconds.
6. Knee ball
Put your feet together slightly to lower your center of gravity and practice the ball along your knees. Don't watch the ball with your eyes, practice alternately clockwise and counterclockwise.
7. Get off the 8-wheeler
This is the application of one-legged dribbling. Dribble the ball in figure 8 along your feet. Don't watch the ball at the same time. Practice alternately clockwise and counterclockwise.
How to jump high:
The most famous vertical jump training program in the United States is expected to improve the vertical jump ability by more than 20 to 30 centimeters. The exercise process is very hard, the whole course 15 weeks.
For each action item, if an action is to be done in three groups, the rest between groups should not exceed 2 minutes. If finished, you need to do the next item directly, remember not to rest! !
Item 1: Half Squat Jump
1, at the beginning, half squatting? Position, hands in front,
2. Jump at least 20 to 25 cm from the ground. If it is easy for you, you can jump to 25-30cm. When you are in the air, you need to put your hands behind your back. When landing, finish it once.
Next, just repeat the above steps! ! !
Training course of rapidly improving jumping ability II
Item 2: Raise your toes (raise your heels)
1. First find a step or a book to pad your feet, and then put your toes on it. Your heels are not allowed to touch the ground or the mat.
Lift your toes to the highest point
3. Slowly put it down again and complete it once .. Use your feet to complete a group.
Training course of rapidly improving jumping ability 3
Item 3: Steps
1. Find a chair and put one foot on it at 90 degrees.
2. Try to jump away, change your feet in the air and put them on the chair.
3. Repeat 2, put the original jumping foot back on the chair and finish another jump.
Training course of rapidly improving jumping ability 4
Item 4: vertical jump
1. Feet straight, shoulder width, knees "locked". ...
2. Just jump with your calves, only bend your ankles, and try not to bend your knees. ...
3. When you get to the ground, take off quickly again and finish it once. ...
This is very difficult. You can use your hands to help you take off. ...
Training course of rapidly improving jumping ability 5
Item 5: Tiptoe jump
1. Lift your toes to the highest point,
2. Take off quickly with your toes, and the jump shall not exceed 1.5 or 2.5cm.
The practice of leapfrog is necessary to improve the jumping ability, because it is a way to train strength after all. Besides, there are other ways.
The first method, which is the most effective and the most difficult, can improve your bounce in a short time. Specific practice: dig a pit, about one meter deep. Tie a 5 kg sandbag to your leg and jump into the pit. Try to jump out of the pit with a heavy load. After half a month, dig the pit 20 cm deep, increase the load by 2-3 kg, and continue to practice. This cycle, and finally when you can't bear the load or jump out of the pit, practice stops here. Take off the load and try again to see how high you can jump.
The second method, the effect is not obvious, but it is easy to realize. Specific method: Tie a rubber band on your ankle and jump vertically in situ. Practice for half an hour every day. But I feel that this method is not effective.
Good luck, future sports star!
In order to develop explosive force, we must increase muscle contraction strength and working distance and shorten working time. In strength training, it is necessary to use small load machinery for rapid exercise, and gradually increase the load to improve muscle contraction strength without reducing the speed. The technical action of "leaning back" just mentioned is mainly to increase explosive force through muscle contraction. The increase of strength can enhance the control ability of technology, so in the usual training, we should not only work hard on technology, but also work hard on increasing explosive force and improving muscle contraction speed. Practice has proved that high-intensity explosive force is an essential factor to improve performance. So how to improve the explosive power? (1) Change the load and speed. (2) Strengthen professional technical training, improve muscle control ability and relaxation ability before action. (3) The initial length of the muscle, only when the stretched muscle contracts, has faster speed and strength. (4) Relaxation exercises after strength exercises.
Among the factors of explosive power, power plays a leading role, so the growth of power contributes to the development of explosive power. But strength is by no means equal to explosiveness. In other words, in actual combat, you don't have the strength to apply technology well. The explosive power of a judo athlete can only be brought into full play by combining basic strength with speed, skill and agility. Some people can lift quite heavy things.