Basic Basketball Skills
Hand Skills Practice Method
(1) Concept and Meaning
One of the basic skills of basketball refers to the hand-to-hand training of athletes. Ball sensing governs ball ability. It is manifested in the use of arms, wrists, and fingers to hold, swing, pull, wrap, turn, turn, push, change, dial, and shake the ball. Students who are familiar with the ball or players with good hand skills generally have better skills. The basic skills of the hands are the main link in controlling the movement of the ball, and include the flexibility, flexibility, stretchability of the arms, wrists, and fingers, as well as the strength, speed, and explosive power to complete the movements. Only by mastering and improving these special movement skills and developing the special qualities of the upper limbs, better controlling and controlling the ball, and using the mind and hand in a coordinated manner can we ensure the performance of our skills or show superb skills in fierce competition, complex and changeable competition situations. Therefore, hand skills are an important part of basic basketball skills.
(2) The purpose of practice
is to improve the ability to control the ball, which is also called a training method to enhance self-confidence. These exercise methods can mainly improve the flexibility of the finger and wrist joints and the ability to sense the ball and the ability of the fingers and wrist to explode with force.
(3) Practice principles
(1) When choosing exercises, the principle of less but better should be implemented. It is necessary to choose effective practice methods according to the students' level, insist on regular practice, practice repeatedly, and gradually increase the difficulty.
(2) For each exercise, the key points should be grasped, the purpose and requirements should be clear, and there should be a certain time and number of times, and should avoid playing tricks and going through the motions.
(3) In order to enable students to enhance their feel and familiarity with the ball, and improve their ability to control the ball, when doing handovers, dribbling and other exercises, students should be guided to take their eyes away from the ball as early as possible, mainly by relying on the ball. practice with induction.
(4) When conducting ball control exercises, it should be combined with the preparation part of the lesson. It can also be used as extracurricular homework for students to practice on their own.
Ball Control Skills
1. Hold the ball
Use five fingers to hold the ball and tighten the fingers inwards. Catch the ball with the palm of your hand as it hits the ground.
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-legged 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. Figure 8 dribbling
This is the application of one-legged dribbling. Move the ball along both feet to make a figure 8 dribbling, while keeping your eyes Don't look at the ball, and practice alternately in forward and counterclockwise directions
Fake moves
1. Swing your waist
2. Raise your hands and open your feet
3. The ball and the foot are in opposite directions
4. Fake shot
5. Swing the neck
6. Stop
< p>(4) Practice method1? Turn the wrist and press the hand
Method: Hold the ball on the head with one hand in preparation for shooting, and use the other hand to help press the ball and wrist downwards ,finger.
Requirements: Spread your fingers widely apart and touch the ball above the base of your fingers.
2. Squeeze the ball (squeeze the ball with both hands)
Method: Hold the ball in front of the chest with both hands, and squeeze the ball with both arms relative to each other.
Requirements: Keep the five fingers as far apart as possible and use appropriate force.
3? Practice throwing and catching balls over the head with both hands
Method: Hold the ball on the head with both hands, use the power of shaking the wrist to pop the ball vertically upwards, and do it continuously (Figure 1) .
Requirements: Use only a shake of the wrist, with a slight upward movement of the forearm. The ball should pop up vertically.
4. Throw the ball upwards with both hands in front of your chest and then give a high five.
Method: Stand with your legs left and right, and hold the ball in front of your chest and thighs with both hands. During practice, use your whole body to coordinate your efforts to throw the ball upwards, lift your heels when throwing the ball, and bend your knees when catching the ball. High five after tossing the ball. Catch the ball before it hits the ground (Picture 2).
Requirements: It is better to clap more than 15 times, and the ball must be thrown steadily.
5? Throw the ball upward with both hands and then turn around
Method: The throwing method is the same as above. After the ball is thrown, turn 360 degrees or 720 degrees on the spot, and then catch it.
Requirements: Throw the ball vertically and turn smoothly.
6? Throw the ball upward with both hands and then do push-ups
Method: The method of throwing the ball is the same as above. After throwing the ball high enough, do push-ups once and then stand up to catch the ball (Picture 3) .
Requirements: Throw the ball slightly high, have standard movements, and be busy but not messy.
7? Throw the ball in front of you and high-five behind you
Method: Hold the ball in front of the chest and abdomen with both hands, throw the ball upward, and immediately move the ball behind your back High-five 1 to 3 times.
Requirement: The ball should not be higher than the head (Figure 4).
8? High-five in front of the body and catch the ball behind the back
Method: Hold the ball with both hands behind the head. When practicing, let go and let the ball roll down naturally along the back, with both hands in front of the body High five quickly 1 to 3 times, and then quickly catch the ball behind your back without letting the ball fall to the ground (Picture 5).
Requirements: Hands move quickly.
9? Throw the ball in front of you and catch it behind you. Throw the ball behind you and catch it in front of you.
Method: The players stand with legs apart, feet shoulder-width apart, and hold the ball in front of their abdomen with both hands. , throw the ball behind you, then swing your arms behind you and catch the ball with both hands. Then throw the ball in front of you and quickly swing your arms in front of you to catch the ball (Picture 6).
Requirements: Throw the ball not too high, just over your head, and move your arms quickly.
10? Self-throwing and self-grounding ground rebound ball
Method: Stand with your legs shoulder-width apart, hold the ball in front of your body with both hands, throw the ball upward with both hands, and bounce the ball when it hits the ground At this time, both hands quickly reach forward to hold the ball (Figure 7).
Requirements: The height of the ball thrown gradually increases from low to high. Catch the ball below knee height.
11? Hold the ball on the head with one straight arm and jump continuously upward
Method: Hold the ball with one hand on the head and jump continuously. The ball does not leave your hand when jumping.
Requirements: While jumping upward, control the ball with your hands so that the ball does not leave your hands.
12. Throw and catch the ball with one hand above the head to practice the ability to control the ball
Method: Hold the ball on the head with one hand, support the ball with the other hand, and quickly bend the wrist to release the ball Throw it upwards and change hands after several consecutive attempts (Picture 8).
Requirements: The wrist shake should be even and the ball should be thrown straight.
13. Throw and catch the ball at close range with both hands behind your back
Method: Stand upright with your feet shoulder-width apart, straight arms and hands behind your back. Start holding the ball with your right hand and throw it to your left hand at close range. Catch it and throw it to your right hand, repeating this process.
Requirements: Start with your hands close together and throw the ball slowly. After you become proficient, the distance between your hands will gradually increase, and the speed of the ball should also increase.
14. Turn your wrists alternately with both hands to copy the ball
Method: Stand with your feet left and right, hold the ball at the bottom with your left hand, and hold the back of the ball with your right hand in front of your chest. Start practicing by quickly rotating the ball forward with both hands. After the rotation, the positions of the two hands holding the ball are opposite (Figure 9).
Requirements: Copy the ball well without landing.
15? Pick the ball up with one hand
Method: Stand with your feet open and hold the ball forward with one straight arm, using the strength of the upward flexion and shaking of the wrist and the flexion and extension of the fingers. Lift the ball, return the ball to your hand, and practice again and again.
Requirements: Straight arms, body and shoulder arms immobile.
16? Pick the ball up with both hands
Method: Stand with your feet open, hold the ball forward with your straight arms, and imitate the final shot of a two-handed underhand shot. The ball falls and is picked up again.
Requirements: straight arms and bent wrists.
17? Shooting under the hoop
Method: Stand directly under the hoop and shoot with a rotating ball against the board.
Requirements: Side bending of the upper body is not allowed.
18. Throwing and catching the ball in front of the body and over the head
Method: Stand with feet left and right, hold the ball by the side of the body with the right hand, shake the wrist and pass the ball from in front of the body or over the head With the left hand, shake the wrist of the left hand and pass it to the right hand, and practice repeatedly (Figure 10).
Requirements: Shake your wrist and catch the ball with one hand.
19. Throw the ball diagonally behind the back with one hand
Method: Stand with your feet left and right or squat in a squat. Hold the ball behind your back with one hand with your left hand, use the power of shaking your wrist to pick up the ball, and catch it with your right hand. Then, hold the ball behind your back with your right hand and repeat the shaking movement with your left hand. Repeatedly pick up the ball with your left hand, pick it up with your right hand, pick it up with your right hand, and catch it with your left hand, continuously (Figure 11 ).
Requirements: You can bend your knees to assist your wrists in exerting force.
20? One-handed side-to-wall pass
Method: Stand with your feet left and right facing the wall, hold the ball in your right hand or pass the ball behind your back or hook to the wall, left hand Receive it back with one hand, do it a certain number of times, then switch hands to practice, and change the direction of standing (Figure 12).
Requirements: The feet can move, but the body must be facing sideways.
21? Use both hands in front of and behind the crotch to bounce the ball s
Method: Hold the ball in front of the abdomen with both hands. First throw the ball to the ground under your crotch with both hands, so that the ball bounces from under your crotch to behind you, then swing your arms behind you and catch the rebounded ball with both hands; then bounce the ball from behind to behind you, and use the ball in front of you Catch the ball with both hands (Picture 13).
22. Hit the ball hard behind the back and under the crotch
Method: Hold the ball in front of the player’s abdomen with both hands. First lift your arms, then swing your arms downwards and shake your wrists hard, so that the ball hits the ground hard, passes through the crotch and bounces back behind you, and quickly swings your arms back to catch the ball with both hands behind you (Picture 14).
Requirements: Hit the ball hard and swing your arm very quickly. When catching the ball behind you, your palms should face the incoming ball. When your hands touch the ball, press the ball against your arms.
23? Alternately use the front and back hands to catch and release the ball under the crotch
Method: stand with legs apart, feet slightly wider than shoulders, bend the knees and squat, lean the upper body slightly forward, hold the chest and abdomen , looking both eyes. The left and right arms are placed in front of and behind the body respectively, hanging naturally. Hold the ball under your crotch.
(Take the right hand in front and the left hand in the back as an example) First, raise both hands slightly before releasing the ball, and immediately switch hands back and forth to catch the ball. Repeat this process alternately left and right (Figure 15).
Requirements: The center of gravity must be stable, the ball must be received and released quickly from left to right alternately, and the ball must be caught before it falls to the ground.
24? Use both hands to catch and release the ball from the front to the back
Method: stand with legs apart, feet slightly wider than shoulders, bend the knees to nearly 90 degrees, lean the upper body slightly forward, hold the chest and abdomen, Look with both eyes, put your arms in front of you, droop naturally, hold the ball with both hands under your crotch, use two fingers to briefly push the ball upwards, so that the ball bounces away from your hands. At this time, both hands in front of the body quickly moved to the crotch behind to catch the ball. He also used the power of his fingers to bounce the ball up, then turned his hands in front of him to catch the ball. Do this again and again. (Figure 16).
Requirements: The center of gravity must be stable, and the hands must be alternated forward and backward to catch the ball quickly without letting the ball fall to the ground.
25-1 Figure 8 on the crotch, changing hands to hand over the ball
Method: Stand on the spot, spread your feet to the left and right, arch your body, raise your head, and look ahead. If the ball is in the left hand, swing the left arm straight from the front of the body to the crotch of the right leg, and hand it over to the right hand behind the right calf. After getting the ball with your right hand, swing your right arm around the front of your right leg toward the crotch of your left leg, and pass it to your left hand behind your left calf. Do this continuously from side to side.
Requirement: The elbow joint cannot be bent when swinging the arm. When handing over the ball, you should send it with one hand and guide it with the other hand. Gradually become more proficient.
25-2 crotch-shaped figure 8 handover with hands (opposite direction to 25-1)
Method: The body posture is the same as 25-1, but the handover method is different. . At the beginning of the exercise, hold the ball in front of the abdomen with your right hand, guide it through the outside of the right calf to the back of the right calf, and pass it to the left hand under the crotch in front of the body. After catching the ball with the left hand, guide it through the outside of the left calf to the back of the left calf, under the crotch, and hand it to the right hand. If so, continue from the back.
Requirements: Same as 25-1.
26? Kick and hand over the ball
Method: Stand with your legs naturally open and hold the ball in front of your chest with both hands. During practice, as shown in Figure 17, alternately kick your legs forward. When kicking one leg forward, place the ball under your thigh with one hand and hand it to your right hand. Practice again and again.
Requirements: Kick as high as possible and hand over the ball quickly.
27? Move the ball with both hands in front of the body
Method: Stand with your feet open, hold the ball with both hands, and straighten your arms forward, such as (Figure 18) Use the fingers of both hands to move forward Dial the ball. When practicing, you can follow the rhythm of the command, from slow to fast, from fast to slow, or from extending the arms to bending the arms, and then from bending the arms to extending the arms.
28? Pass the ball around the head, neck, chest, and legs
Method: Stand with your feet side by side, hold the ball in front of you with both hands, and pass the ball around the head, neck, chest, waist, abdomen, The legs wrap around the handover ball, from top to bottom, and then from bottom to top several times and then change directions (Figure 19).
Requirements: Straight legs, gradually increase the speed of handover.
29? Handling the ball between the hips while walking
Method: Stand with your feet left and right, slightly wider than shoulder width, and hold the ball in front of your knees (Figure 20). When practicing, step forward with your right leg, and at the same time hold the ball in your left hand between your legs and hand the ball to your right hand. Continue to move forward with your left leg, hold the ball on the outside of your right calf with your right hand, and hand the ball between your legs to your left hand. Advance one by one to do a figure-8 handover between the hips.
Requirements: Raise the head, bend the body, speed from slow to fast, and the direction can also be continuously changed.
30? Swing the ball forward and sideways with one hand
Method: Stand with your feet left and right, and hold the ball in front of your body with both hands. During practice, push the ball with your left hand to your right hand, swing the ball to the side of your body with your right hand, then pull the ball back in front of your body, hand it to your left hand, and swing to the left.
Requirements: Swing the ball to a height that initially requires it to be in a lateral lift position. After you become proficient, swing it to the limit.
31? Swing the ball diagonally backward and upward with one hand
Method: Stand with your feet left and right, hold the ball in front of your body, push the ball with your left hand to your right hand and swing it to the right back of your body Above, control the ball with your fingers and accelerate when swinging back. Follow this procedure alternately with the left and right hands (Figure 21).
Requirements: Keep the ball in your hands and control the ball with your fingers.
32? Pull the ball back and forth with one hand on the side of the body
Method: Stand with your feet left and right, hold the ball by your side with your left hand, as shown in (Picture 22), practice backward first Pull the ball to the limit, quickly externally rotate the forearm, and then swing the ball forward. Then, internally rotate the forearm and swing the ball back. Continue like this.
Requirements: Gradually increase the swing without losing control of the ball.
33? Hold the ball with one hand and swing around the ring
Method: Stand with your feet left and right naturally, hold the ball in front of the body, as shown in (Figure 23), hold the ball with your right hand during practice Swing the ball forward and forward with the side of the body, hand it to the left hand in front of the body (there is an obvious buzzing sound when handing over), and then swing the ball from the left side with the left hand to the right hand. Practice this repeatedly.
Requirement: Squeeze your wrist hard when copying the ball downwards.
34? Hold the ball with one hand under the armpit and around the head.
Method: Stand with your feet left and right, hold the ball in your right hand, your upper arm hangs naturally, and your forearm is raised flat to hold the ball. As shown in (Figure 24), when circling the ring, the elbow joint is abducted and lifted up, and at the same time, the palm of the hand supports the ball and is internally rotated. When the ball passes under the armpit and is held by the backhand, the hand quickly moves along the front of the ball to the left and back side of the circle. Lift up, then lower the ball down to the starting position. Practice with your left hand again.
Requirements: (1) Use your fingers and wrist to control the ball.
(2) Start slowly and speed up as you become more proficient.
35? Exchange hands to push the rolling ball
Method: Stand with your feet left and right, slightly wider than shoulder width, and place the ball on the ground in front of your right foot. As shown in (Figure 25), during practice, push the right side of the ball with your right hand so that it rolls to the left in front of the body, then switch to your left hand and push the left side of the rolling ball, so that the ball rolls along the ground to the right side of the body. Practice this.
Requirements: Use coordinated force, move your whole body with the ball, keep your hands on the ball, and the ball rolls smoothly.
36? Push the rolling ball left and right with one hand on the spot
Method: The preparation posture is the same as above. At the beginning of the exercise, push the rolling ball in front of the left side of the body with the right hand, quickly change the right hand in front of the left side of the ball to prevent the ball from rolling, and push the ball back to the right side of the body with the backhand to complete the recovery movement. After a few times, switch to the left hand (Figure 26).
Requirements: Keep your hands on the ball and control the rolling.
37? Bend your knees and push the rolling ball in a rotating position
Method: Bend your knees with your feet naturally open and place the ball on the ground in front of your body. As shown in (Picture 27), when practicing, use your left foot as the axis, push the right back of the ball with your right hand, and roll it counterclockwise to draw a circle. After a few times, switch to your left hand and push the ball in a clockwise direction to draw a circle.
Requirements: Keep your hands on the ball and the ball will roll steadily.
38? Push the rolling ball around the body in place
Method: Keep your legs together and bend forward, and place the ball on the ground in front of your right leg (Figure 28). When practicing, push the ball on the right side with your right hand so that the ball rolls to the left along the ground. When it reaches the left side of the body, use your left hand to push the ball and roll it behind you. After reaching the body, use your right hand to roll the ball forward from the side of the body to restore the state. . Continue in this manner, from slow to fast.
Requirement: Never leave the ball.
39? Roll the ball in a figure-8 position with legs around your legs
Method: Stand with your feet wider than shoulder width, place the ball in front of your right leg, as shown in (Picture 29) When practicing, use your right hand to pull and push the ball from front to back to make the ball roll backward along the ground. When it passes from the outside of your right foot to the back of your leg, push the ball back to the side so that the ball rolls around your right leg from bottom to front until it reaches your body. Use your left hand to push and roll before wrapping your left leg. Continue in this manner to wrap your legs into a figure-8 shape.
Requirement: Never leave the ball.
40? Point and pass the ball against the wall
Method: Each person uses a ball, and while dribbling in place, practice facing the wall and passing the ball, facing the wall from the side, and passing the ball with your back to the wall. Wall tap pass.
Requirements: Point to the wall with one hand. You cannot pick up the ball with both hands and pass the ball to the wall.
41? Touch the ball against two walls with both hands
Method: Each person uses two balls, facing the corner and squatting down while dribbling on the spot. Practice alternating left and right hands or moving sideways at the same time. Point the ball against the wall. (Figure 30).
Requirements: tap lightly at the beginning, then tap faster when you are familiar with it.
42? Point two balls with both hands
Method: Each person uses two balls and practice dribbling with the left and right hands against the wall at the same time or alternately.
43? Grab the ball with one hand and bounce it
Method: Hold the ball with one hand and use your five fingers to quickly gather the ball to bounce it.
Requirements: Touch the ball above the base of the finger, and the fingertips should be flexible when grasped.
44? Ball rolling arm
Method: Hold the ball with one hand, roll the ball from the hand through the forearm to the upper arm, and then bump the ball. (Figure 31).
Requirements: Bend your elbow slightly and don’t bounce the ball too high.
45. Rotate the ball with your fingers
Method: Hold the ball with one hand, turn it hard and throw it upward. When the ball falls, use your index finger to push the bottom of the ball's rotation axis to make it rotate. . (Figure 32). Alternate left and right or alternate fingers. Once you become proficient, you can tap the spinning ball with your non-heading hand to accelerate its rotation.
Requirements: Rotate the ball with your fingertips and find the axis of rotation of the ball.
46? Pick up the ball on the ground with one hand
Method: Place the ball on the ground about 1 meter in front of you, immediately go to pick up the ball with one hand after seeing the signal and pass it through the crotch to the other hand (Fig. 33).
Requirements: Practice repeatedly with left and right hands alternately.
47? Figure 8 in front of the body, turn around the wrist
Method: Stand with your feet left and right, bend your knees, bend your elbow with one hand to hold the ball in front of your abdomen, and gently throw the ball up. The forearm of the other hand is internally rotated and the wrist is reversed to catch the ball, and then the arm is extended sideways, holding the ball and then moved down to the waist level, and at the same time, it is rotated forward and externally to copy the ball back. Then switch hands and follow the same method as shown in the picture (Fig. 34).
Requirements: Start slowly and speed up as you become more proficient.
48? Step forward and stop to throw and catch the ball
Method: Stand with your legs wider than shoulder-width apart and bend your knees. Hold the ball in your left hand and throw it forward to the right. At the same time, use the cross step with your left foot. Step forward diagonally with your right foot, and at the same time, step your right foot along the right side of your left foot. At this time, catch the ball with your right hand. Then switch to your right hand and throw the ball and catch it with your left hand. At the same time, use the step to make an emergency stop, alternately throw and catch with the left and right hands, and alternate step to make an emergency stop with the left and right feet.
Requirements: Throw the ball at an appropriate height, step and stop steadily, and you can add turning exercises after you are proficient
49? Throw the ball forward and upward with both hands and catch the ball with a jump step and stop
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Method: Hold the ball in front of your abdomen with both hands, stand with your feet wider than shoulder width, start the practice, throw the ball forward with both hands, take one step, jump up, stop, and land with both feet at the same time to catch the ball. Throw again, jump to stop and catch continuously.
Requirements: Throw the ball not too far or too high, but moderately. The jump stop is stable, and you can add turns after you become proficient.
50? Pass the ball against the wall, turn around and catch the ball
Method: Stand with the ball about 3 meters away from the wall.
During practice, use both hands to make a chest pass against the wall. After the ball is released, quickly turn forward 360 degrees on the spot and then catch the ball. Then pass the ball and turn 360 degrees to catch the ball.
Requirements: The ball must be passed well and the turn must be smooth.
51? Catch a ball that bounces off the wall
Method: Team up with two people. The receiver stands about 3 meters away from the wall and is ready to catch the ball. The ball carrier stands behind the receiver. During practice, students holding the ball pass the ball against the wall. The receiver quickly determines the direction in which the ball bounces off the wall and catches the ball before it hits the ground.
Requirements: The passer constantly changes the power and direction of the pass, so that the receiver can be trained in movement, judgment, and reaction to receiving the ball. After practicing a certain number of times, switch exercises. }
52? Dribble the ball that is stationary in place
Method: Half-squat in place and place the ball on the ground stationary, as shown in (Figure 35). During practice, use the strength of your fingers and wrists to hit the ball, use the rebound effect of the ball to pick up the ball, and then slowly press the ball into a "ball". Perform continuously and switch hands after a certain number of times.
Requirements: (1) Use the force to hit the ball. (2) Fully relax your fingers and wrists into a whipping motion. (3) Leave immediately after hitting.
53? Shoot the ball against the wall with straight arms
Method: Hold the ball in front of the right side of the head with the right hand, and use the strength of the fingers and wrist to hit the ball against the wall (Figure 36).
Requirements: During practice, play from slow ball to fast ball, and practice with both hands alternately. After you become proficient in the movements, you can change the landing point of the ball, such as moving the ball left, right, up, and down. You can also draw the ball on the wall according to the pattern, such as O, △, S.
54? Sit on the ground with straight legs and dribble sideways
Method: Sit on the ground with straight legs and hold the ball in front of your chest with both hands, as shown in (Figure 37). During practice, dribble the ball low with your right hand on the outside of your right leg, so that the ball's landing point gradually moves toward the toe. After reaching the far end, draw an arc back to the right to the far end of the right side of the body, and then return it to the starting position. Perform the exercise alternately with both hands. practise.
Requirements: Keep your abdomen firmly in a right-angle sitting position, straighten your legs, and do this exercise. It has the effect of leg press and flexibility, but it is difficult for students to persevere and persevere.
55? Fix your arms in place and press the ball with your left and right hands
Method: Half-squat in place, place the elbow of the dribbler on your knees, keep still, and use the strength of your fingers and wrists Do low dribbles. You can also fix your arms on your knees to change hands and dribble.
Requirements: (1) Fix the elbow joint above the knee. (2) Use your fingers and wrist to control the direction of the ball.
56? Alternate hands under the crotch with the front and back hands to press the ball
Method: Stand with feet left and right, bend the knees and lower the center of gravity slightly, put both hands under the crotch, and pat once with the left and right hands in front of the body. , then move your hands behind your back, reach out and pat your crotch with your left and right hands alternately once, and then move it to the front... Repeat (Figure 38).
Requirements: Make full use of fingers, wrists, and move arms quickly.
57? Alternately pat and press the ball with both hands on the spot
Method: Stand with your feet open, bend your knees, alternately pat and press the outer and upper sides of the ball with both hands, so that the ball bounces to both sides, repeat Practice (Figure 39).
Requirements: Control the ball with your fingers and wrist, gradually adding force.
58? Bounce the ball forward and backward on the same spot
Method: Stand with your feet forward and backward, slap the ball on the back and top with your right hand, so that the ball rebounds to the front of you, and then shoot with your right hand over the front side of the ball, causing the ball to bounce behind you, and so on. Practice with the left and right hands alternately (Figure 40).
Requirement: The distance between the front and rear gradually increases.
59? Dribbling with one hand left and right on the spot
Method: Separate your feet and bend your knees. Use one hand to hit the outer and upper sides of the ball, making the ball bounce to the left and right alternately. Practice repeatedly (Figure 41).
Requirements: Without moving your feet, dial the movement from low to high.
60? Continuously beat the ball with your hips in place
Method: Stand with your feet forward and backward, bend your knees and lean your upper body slightly forward, and alternately dribble the ball through your hips with both hands (Figure 42) .
Requirements: Alternate feet before and after. You can also switch the front and back feet once (that is, jump continuously to switch the front and back of the feet, and each time you change, the ball passes through the crotch once).
61? Dribbling high in place and kicking
Method: The preparation posture is the same as dribbling high in place. During practice, the left and right legs take turns to kick forward and upward. When the left leg kicks forward, slap the ball to the left side of the body with the right hand, and kick the ball forward and upward with the left hand at the same time. Continue like this.
Requirement: You can also kick on the same side and dribble to the other side.
62? Figure 8 dribbling under the crotch
Method: Stand with your feet left and right, bend your knees, lean your upper body slightly forward, and hit the ball with your right hand under your crotch to bounce it behind you. The left hand is behind the back and then dribbles the ball through the left side to the front of the body. Then the ball is passed under the crotch to the back of the right leg. The right hand then dribbles the ball through the right side to the front of the body. Practice repeatedly (Figure 43).
Requirements: (1) Gradually increase the speed of dribbling. (2) The direction of the ball can be changed; the right hand dribbles the ball through the outside of the right calf, pulls the ball behind the body, and passes it under the crotch to the left hand in front of the body. Repeat with your right hand.
63? Shoot and press the ball behind your back
Method: Stand with your feet left and right, bend your knees, hit the ball from one side with one hand, and bounce it to the other side behind your back. Use the other hand to pat back from one side. Use your left and right hands to pat and press behind your back continuously (Figure 44), and repeat.
Requirements: Start learning to shoot the ball slowly, and you can also look down at it. After you become proficient, you can raise your head without looking at the ball and alternate your hands to move quickly. It can be from low to high, and then from high to low.
64? Hit a ball with each hand
Method: Stand with your feet left and right, bend your knees and hit the ball up and down with both hands at the same time (or alternately) (Figure 45).
65?Clap and press two balls with one hand
Method: Use one hand to press two balls alternately in front of you.
Requirements: From high to low, gradually speed up, and rotate both hands.
66? Turn around and shoot the ball
Method: Stand with your feet left and right and bend your knees. Continuously turn forward and backward in place, and dribble the ball while turning.
Requirements: Turn smoothly and dribble rhythmically.
67? Step alternately with both legs, step back, push, pull, shoot and press the ball
Method: Stand with feet left and right, bend your knees, step back alternately with both feet, and follow the rhythm with your left hand Dribble by pulling left and pushing right (Figure 46).
Requirements: Practice with both left and right hands.
68? Sit-ups, shoot and press the ball
Method: During the sit-ups, keep dribbling the ball on the side with one hand, and switch hands after a certain number of times (Figure 47 ).
Requirements: Sit-ups are performed in a standard manner and the ball cannot escape.
69? Lie on your side and support the rotating racket and press the ball
Method: The left hand is supported as the axis, and both feet move forward evenly, while the right hand keeps dribbling in front of the body ( Figure 48).
Requirements: Lie on your side, support with one hand, and change hands after a certain number of times.
70? Lie on your back and alternately pass the ball with your left and right hands
Method: Lie on your back and raise your legs, swing your calves up and down alternately. Each time you swing, the ball passes between the legs. The lower legs keep swinging, and the left and right hands keep passing the ball (Figure 49).
Requirements: You must have skills, perseverance, and rest after a certain number of times.
71? Kneeling cross-legged pick ball
Method: If your right leg is kneeling on the ground, your left leg is placed at a right angle into a front support position, and the crotch of the left leg is in a gap. Hold the ball in your right hand through the gap and place it on the outside of your left leg. The right hand first lifts the ball upward. As soon as the ball leaves the hand, the right hand immediately exits the neutral position, quickly crosses over the left leg, lifts the falling ball upward, and then returns from the top of the left leg to the bottom of the left leg to pick the ball. In this way, cross your legs up and down to pick up the falling ball (Picture 50).
Requirements: (1) The ball should be picked vertically and not tilted.
(2) The hands should move quickly and the wrist should be steady when picking up.
72? Kneeling style to shoot the ball through the gap
Method: Kneeling style is the same as above, put both hands on the outside of the left leg, first use the right hand and then the left hand to shoot the ball twice in succession (right , 1 time each with the left hand), then quickly move both hands to the inside of the left leg, and also hit the ball twice with the right hand and then the left hand. On the second shot of each shot, the ball should pass through the gap and bounce to the other side. Bounce the ball back and forth from the inside to the outside (Figure 51).
Requirements:
(1) When changing the position of the ball inside and outside, it must be fast and rhythmic.
(2) The hand for the first and second shots of the ball should be fixed, and the first and second shots of the ball should be coordinated.
(3) Alternate the left and right legs in a kneeling position.
73? Figure 8 handover between the hips while moving
Method: Players bow their heads, look forward, and take long strides forward. If the ball is in your left hand, step up your left leg first, then pass the ball from your left hand to your right hand from back to front. After catching the ball with your right hand, make a horizontal arm movement in front of your body and move the ball to the outside of your right leg. At the same time, step your right leg forward, and pass the ball forward to your left hand under your crotch with your right hand. Press this to cycle the left and right hand movements (Figure 52).
Requirements: (1) Take a step first and then hand over the ball. (2) The steps taken and the movement of the horizontal arm should be large. (3) Coordination is required.
74? Figure 8 dribbling while moving
Method: The player keeps the upper body straight, looks forward with both eyes, and takes a long step forward with straight legs. If the ball is in your left hand, step forward with your left leg first, and make a horizontal batting motion with your left hand on the outside of your left leg, so that the ball passes under the crotch of your left leg and bounces from in front of you to the outside of your right leg. Then step your right leg forward, hit the ball with your right hand, and pass the outer right side through the crotch of the right leg to the front of the body, and bounce from the front of the body to the outer side of the left leg. Follow this pattern and rotate crops left and right (Figure 53).
Requirements: (1) Step first and then shoot the ball.
(2) The range of steps to hit the ball should be large.
(3) Action coordination.
75? Dribbling and attacking each other
Method: The two players each dribble a ball in the center circle, and compete with each other to knock off the other party's ball during dribbling (Figure 54).
Requirements:
(1) You must not only protect your own ball, but also actively knock away the opponent's ball.
(2) Only within the circle.
(3) As long as it touches the opponent's ball, it is considered a success.
76? Dribbling offense and defense
Method: The offensive and defensive players each dribble a ball. Offensive player O starts dribbling from the center line and tries to break through the defense of defensive player △. The defensive player △ must block the breakthrough of the offensive player O while dribbling, and prevent O from crossing the free throw line and the extension line (Figure 55).
Requirements:
(1) Both offense and defense are carried out during dribbling.
(2) The attack is successful if the ball is not touched by the defensive player before the offensive player crosses the free throw extension line. On the contrary, the defensive player successfully defended.
77? Dribbling pursuit
Method: Five players (the number of players can be changed) each dribbles a ball in half the court. First, one player O is designated as the pursuer, and the rest The four team members △1△2△3△4 are evaders. The pursuer O can capture any one of the four players at will while dribbling. Any player caught by the pursuer's hand will immediately become a new returner, while the previous pursuer becomes an evader. Continue in this manner (Figure 56).
Requirements:
(1) The pursuer actively captures the opponent.
(2) The evader uses his clever and flexible dribbling skills to avoid the opponent's capture.
(3) It is limited to half-time. If someone escapes from the game, it will be the same as being caught.
Footwork practice method
(1) Concept and significance
Footwork is one of the basic skills of basketball. Refers to an athlete's ability to move the lower limbs flexibly, quickly and control the body's center of gravity. It is the basis of basketball technology. The completion of any action is inseparable from the support and movement of the feet. Like kicking, stretching, starting, stopping, turning, grinding, sliding, jumping, etc., to change the position, direction, speed and height of the body to get rid of the defense, watch the opponent and cooperate with the hand movements in the confrontation situation. The task of controlling the ball and dominating the ball. Foot skills also include the flexibility and flexibility of the joints of the lower limbs, the strength and explosive power of the feet on the ground, etc.
Only by closely combining the training of various footwork functions and qualities with ideological and style training
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