Hold the ball with five fingers and tighten your fingers inward. When the ball hits the ground, 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, lower your center of gravity, and do dribbling exercises along your knees. Don't watch the ball with your eyes, practice alternately clockwise and counterclockwise.
7. Step on the eight-character dribble
This is the application of one-legged dribbling. You can dribble the ball along the figure of eight, don't watch the ball at the same time, practice alternately clockwise and counterclockwise.
Practice method
1? Wrist rotation and hand pressure
Method: One hand holds the ball on the head to prepare for shooting, and the other hand helps to press the ball, wrist and fingers.
Requirements: separate your fingers and touch the ball above the root of your fingers.
2? Squeeze the ball (squeeze the ball with both hands)
Methods: Hold the ball in your chest with both hands and squeeze the ball with both arms.
Requirements: Five fingers should be separated as far as possible with proper force.
3? Practice of throwing and catching the ball with your hands above your head
Methods: Hold the ball on your head with both hands, and use the strength of shaking your wrist to eject the ball vertically and continuously (Figure 1).
Requirements: Just shake your wrist and slightly extend your forearm. The ball should bounce vertically.
4? Put the ball on your chest with both hands, and then high-five.
Methods: Open your legs left and right, and hold the ball with your hands in front of your chest and thighs. During practice, the whole body will coordinate to throw the ball upward, raise the heel when throwing the ball, and bend the knee when catching the ball. High five after pitching. Catch the ball before it hits the ground (Figure 2).
Requirements: The number of high-fives should be above 15, and the pitching should be direct and stable.
5? Throw the ball with both hands and turn around.
Method: The throwing method is the same as above. After the ball is thrown, turn 360 degrees or 720 degrees and catch it.
Requirements: Throw the ball vertically and turn around smoothly.
6? Throw the ball with both hands and do push-ups
Method: The throwing method is the same as above. After throwing the ball, do a push-up, and then stand up to catch the ball (Figure 3).
Requirements: throw the ball a little higher, act in a standard way, and be busy but not chaotic.
7? Throw the ball in front of you and high-five to celebrate.
Methods: Hold the ball in front of the chest and abdomen with both hands, throw the ball upward, immediately move backward and high-five it 1 ~ 3 times.
Requirements: The ball is not higher than the head (Figure 4).
High five in front, catch the ball behind.
Method: Hold the ball behind your head with both hands. When practicing opening, let go and let the ball roll naturally along the back. High-five your hands to 1 ~ 3 times in front of you, and then quickly catch the ball behind your back to prevent it from landing (Figure 5).
Requirements: move your hands quickly.
9? Throw the ball in front of you and catch it behind you.
Methods: The players stand with their legs apart, their feet shoulder width apart, holding the ball in front of their abdomen with both hands, throwing the ball behind their backs, swinging their arms behind their backs and catching the ball with both hands. Then throw the ball in front of you and catch it with your arm in front of you (Figure 6).
Requirements: the ball can't be thrown very high, just over the head, and the arm movements should be fast.
10? Self-throwing and self-touching rebound ball
Methods: Legs are shoulder width apart, hands hold the ball in front of you, and hands throw the ball up. When the ball bounces off the ground, both hands reach forward quickly and hold the ball (Figure 7).
Requirements: The height of the ball increases gradually from low to high. The height of catching the ball is below the knee
1 1? Hold the ball on the top of your head with one hand straight and jump continuously.
Method: Hold the ball on your head with one hand and jump continuously. The ball will not leave your hand when jumping.
Requirements: At the same time of jumping, control the ball with your hands so that the ball does not leave your hands.
12? Throw and catch the ball with one hand and practice the ball control ability.
Method: Hold the ball on your head with one hand and the ball with the other. The supporter quickly bends his wrist to throw the ball up and then changes hands many times (Figure 8).
Requirements: the wrist shaking force is even, and the ball should be thrown straight.
13? Throw the ball at close range with your hands behind your back.
Methods: Stand upright with your feet shoulder width, arms and hands behind your back, start holding the ball with your right hand, throw it to your left hand at close range, catch it with your left hand and then throw it to your right hand, and so on.
Requirements: Start with your hands together and pitch slowly. After proficiency, your hands will gradually pull away and the speed of the ball will increase.
14? Turn your wrist alternately to copy the ball.
Methods: Open your feet left and right, hold the ball under your left hand and put it on your chest with your right hand. At the beginning of practice, rotate the ball forward quickly with both hands. After rotation, the two hands holding the ball are in opposite positions (Figure 9).
Requirements: copy the ball well and don't land.
15? Pick up the ball with one hand
Methods: Open your feet, hold the ball with one hand straight forward, pick it up with the flexion and trembling of your wrist and the flexion and extension of your fingers, return it to your hand and practice it repeatedly.
Requirements: Keep your arms straight and your body and shoulders still.
16? Pick up the ball with both hands.
Methods: Open your feet, hold the ball with your hands straight and stretch forward, imitating the last shot of two-handed low-handed shooting. The ball fell and was aroused.
Requirements: Arms straight and wrists flexed.
17? score by sinking a shot
Methods: Stand directly under the basket and shoot with the rotating ball hitting the board.
Requirements: Upper body lateral flexion is not allowed.
18? Throw and catch the ball in front of your body and head.
Methods: Hold the ball by your right hand, shake your wrist to pass the ball from the front or head to your left hand, then shake your wrist to your right hand, and practice repeatedly (Figure 10).
Requirements: shake your wrist and copy the ball with one hand.
19? Throw and catch the ball with one hand tilted behind your back.
Methods: Bow or squat with both feet. The left hand holds the ball behind the back and the right hand shakes the wrist to catch it. Then, the left hand shakes the cavity behind the right hand, and the left hand picks the right hand, the right hand picks the right hand, and the left hand picks it, and continues to do so (Figure 1 1).
Requirements: You can bend your knees to assist wrist force.
20? One hand sideways to the wall
Methods: Open your feet to the wall, hold the ball with your right hand or back, or hook the ball to the wall, and take it back with your left hand. After doing a certain number of times, change hands to practice and change the standing direction (Figure 12).
Requirements: feet can move, but the body must be sideways.
2 1? Hands back and forth, crotch bounce pass
Method: Hold the ball in front of the abdomen with both hands. First, throw the ball to the ground below the crotch with both hands, so that the ball bounces back from the crotch, then swing your arms back and catch the bounced ball with both hands; Then bounce the ball back from behind and catch it with both hands in front of you (figure 13).
22? Hit the ball hard behind the crotch.
Method: Hold the ball in front of the abdomen with both hands. Raise your arm first, then swing it down, and shake your wrist hard, so that the ball will hit hard and bounce back to your back through your crotch. Your arm will swing back quickly and your hands will catch the ball behind you (Figure 14).
Requirements: hit the ground hard, and the arm swings very fast. When you catch the ball behind your back, point your palm at the passing ball. When your hands touch the ball, press the ball on your arm.
23? Front, back, left and right hands alternately catch the ball and put it under the crotch.
Methods: Stand with legs apart, feet slightly wider than shoulders, knees bent and crouched, upper body slightly leaned forward, chest folded inward, eyes looking forward. The left and right arms are placed in front of the body and naturally droop. Put the ball under your crotch. Take the right hand in front and the left hand in the back as an example. ) lift the ball slightly with both hands before releasing it, and then immediately change hands to catch it. This is repeated alternately from left to right (figure 15).
Requirements: the center of gravity should be stable, and the ball should be quickly picked up and released alternately from left to right, and the ball should be caught before landing.
24? Put the ball in front of the hip and behind the hip.
Methods: Stand with legs apart, feet slightly wider than shoulders, knees bent nearly 90 degrees, upper body slightly leaning forward, chest out and abdomen in, eyes looking forward, arms in front of you, naturally drooping, hands holding the ball under your hips, two fingers short and hard to provoke the ball first, so that it can bounce off your hands. At this time, the hand in front of you quickly moves to the crotch behind you to catch the ball. And use the power of your fingers to make the ball bounce back and turn to the front to catch the ball. In this way, back and forth. (fig. 16).
Requirements: the center of gravity should be stable, and both hands should catch the ball alternately back and forth quickly to prevent the ball from landing.
25- 1 in-situ hip joint 8-shaped cross ball
Methods: Stand in situ, spread your feet from left to right, and look forward with your head down. If the ball is in the left hand, the left arm swings straight from the front of the body to the crotch of the right leg and passes it to the right hand behind the right calf. After the right hand catches the ball, the right arm swings around the front of the right leg and under the left leg and gives it to the left hand behind the left calf. If so, do it continuously from left to right.
Requirements: The elbow joint should not bend when swinging the arm. When passing the ball, you should send it with one hand and lead it with the other, and your proficiency will gradually accelerate.
25-2 Manually change the ball at the original position (as opposed to 25- 1)
Methods: The body position is the same as 25- 1, but the handover mode is different. Before the exercise, hold the ball belly with your right hand, lead it to the right calf through the outside of the right calf, and then pass it to your left hand in front of you. The left hand catches the ball, then leads it to the outside of the left calf, then passes through the crotch and passes it to the right hand. If it is handed in continuously from the back.
Requirements: same as 25- 1.
26? Kicking and passing
Methods: The legs are naturally spread out, and the ball is held on the chest with both hands. In practice, as shown in figure 17, the legs are alternately kicked forward. When one leg kicks forward, pass the ball to the right hand under the thigh with one hand. Practice repeatedly.
Requirements: Kick as high as possible and pass the ball quickly.
27? Pick up the ball in front of each other with both hands
Methods: Open your feet, hold the ball with both hands and straighten your arms forward, as shown in figure 18. When practicing, you can press the password rhythm, from slow to fast, from fast to slow, or from stretching to bending, and then from bending to stretching.
28? Pass the ball to the head, neck, chest and legs.
Methods: Stand side by side with your feet, put the ball in front of you with both hands, and turn the ball around the head, neck, chest, waist, abdomen and legs from top to bottom, and then turn it from bottom to top for several times before changing the direction (Figure 19).
Requirements: straighten your legs and gradually improve the handover speed.
29? Hip-to-hip ball in progress
Method: Open your feet left and right, slightly wider than your shoulders, and hold the ball in front of your knees (Figure 20). In practice, the right leg moves forward, while the left hand holds the ball between the legs and gives it to the right hand. Keep your left leg forward, and your right hand holds the ball outside your right calf, and then hand it to your left hand between your legs. Go forward in turn and do 8 handball in the crotch.
Requirements: head up and bend over, the speed is from slow to fast, and the direction can be changed continuously.
30? Swing the ball forward and sideways with one hand.
Method: Hold the ball in front of you with both hands. In practice, the left hand pushes the ball to the right hand, and the right hand swings the ball to one side of the body, then pulls the ball back to the front of the body and swings it to the left.
Requirements: The height of the swing ball is required to be lifted horizontally first, and then reached the limit after proficiency.