Techniques and practice methods of basic basketball movements:
Basketball footwork techniques
Footwork techniques for basketball training and competition, including basic stance, starting , running, jumping, emergency stop, turning, sliding step, attack step and other technical specifications.
Basic Basketball Positions
Players must always maintain a stable and flexible position on the court. Stand with your feet spread forward and backward (or left and right), shoulder width apart, with your knees bent and your center of gravity falling between your legs. The upper body is slightly tilted forward, and the arms are bent at the sides. Visually monitor what’s going on on the court.
Start
On the basketball court, starting is a way to change from a static state to a moving state and obtain the initial speed of movement. In the starting position, move the hind foot forward or in the other direction, push the ground with the sole of the forefoot briefly and forcefully, and at the same time, the upper body quickly leans forward or sideways, swings the arms in a coordinated manner, and quickly steps in the direction of running. The first two or three steps of the start are made with short, continuous kicks.
Running
A method to increase speed by changing the position of players on the court when running. There are three types: change of direction running, sideways running and variable speed running.
Change of direction is a method in which a player suddenly changes direction while running. If you change direction and run to the left, push the ground with your right foot, then step forward with your right foot to the left and continue to accelerate forward. Sideways running is a method for players to catch the ball or grab position while running. When players run forward, their toes point in the forward direction, their heads and upper bodies twist in the direction of the ball, and they observe changes on the field. Variable speed running is when players use speed changes to gain the initiative during running. When accelerating, the upper body leans forward and pushes back with the forefoot in short and powerful steps; when decelerating, the upper body stands upright and the forefoot touches the ground to relieve the momentum and reduce the speed. .
Jump
Jump is a technical action for players to strive for height and distance on the court. There are single-foot jumps and double-foot jumps. When taking off, swing your upper limbs upward quickly and push your lower limbs hard on the ground; when landing, your front feet should land first and your knees should be bent for cushioning.
Emergency stop
Emergency stop is a method for players to brake suddenly on the field. Commonly used emergency stop methods include step emergency stop and jump emergency stop.
Turn
Turn is an action method that uses stepping and body rotation to change the standing position and direction.
Turns are divided into forward turns and backward turns. Before turning around, bend your knees slightly, lean your upper body slightly forward, and place your center of gravity between your legs. When turning, the center of gravity turns to the central foot, and the forefoot of the moving foot kicks on the ground to step. At the same time, the central foot kicks on the ground with the forefoot as the axis. The upper body rotates with the moving foot, changing the direction of the body forward or backward.
Sliding step
Sliding step is the main method of movement for players when defending. It can be divided into three types: side sliding step, forward sliding step and backward sliding step.
Slide to the left, push the inside of the forefoot of your back foot on the ground, step out with your left foot to the left and land on the ground, while sliding your back foot closely behind your left foot. When moving, open your arms and keep your knees bent and your center of gravity low. When moving, keep your body upward smoothly and do not rise or fall. The technical points in other directions are similar, but in the same direction.
Attack step
An attack step is a sudden step forward by the defensive player.
When making an attack step, push the back foot on the ground, step forward quickly with the front foot, land on the front foot, push the ball of the back foot to follow up, bend the knee of the back foot, tilt the center of gravity back, and stretch out the hand on the same side of the foot. .
How to practice footwork
Basketball footwork exercises are mainly aimed at running, stepping, stepping and stopping, jumping and stopping, sliding, attacking steps and retreating steps. practice.
1. Run in a straight line and change speed according to the prescribed position in the field.
2. One-on-one freehand practice in full court or half court and use speed to escape.
3. Use speed to get rid of one-on-one dribbling exercises in full court or half court.
4. When jogging or running at a medium speed, make strides and jumps to stop.
5. Start and stop suddenly while dribbling to break through the opponent.
6. Jump to catch the ball and break through.
7. In half-court one-on-one offense and defense, use step to stop to catch the ball, jump shot or pass the ball.
8. One-on-one offense and defense in the half, with the inside players jumping, stopping and attacking with their backs to the basket.
9. Stand in the basic defensive position, and follow gestures or other signals to perform side steps, forward steps, and back steps.
10. Practice one-on-one unarmed offense and defense combined with other footwork movements.
11. Do the same one-on-one offensive and defensive exercises with the ball as in Exercise 2.
12. Players stand in a flat defensive position, look at hand signals or listen to the whistle to make attack steps.
13. One-on-one offense and defense in the half court, the offensive player gets rid of the ball, and the defensive player approaches with attack steps.
14. Stand on the spot and step sideways, and take a step back based on hand signals or other signals.
15. Continuously do the exercises of retreat step - attack step - retreat step.
16. Hold the ball on the spot for one-on-one offense and defense. The offensive player holds the ball and aims at the basket. The defensive player stands sideways. The offensive player changes and breaks through from the outside of the defensive player's front foot. The defensive player steps back to block. Or slide to maintain a favorable defensive position.
Basketball passing and receiving skills
Basketball passing and receiving skills mainly include two-handed chest passing, one-handed shoulder passing, one-handed side passing, passing on the move and Catching skills.
Passing and catching skills are the basic skills of basketball. Basketball is a team sport. It is very important to practice passing and catching skills.
One-handed shoulder passing
One-handed shoulder passing is a commonly used medium and long-distance passing method in basketball. Passing the ball over the shoulder with one hand, using a lot of force, the ball flies quickly, which is helpful for quickly organizing a fast break after grabbing the rebound.
Instructions of action: Hold the back and lower part of the ball with one hand, use the ground to twist your waist and shoulders, swing your arm forward, and dunk the bowl to pass the ball.
Two-hand chest pass
Two-hand chest pass is the most basic and commonly used basketball passing technique. Generally, the ball is passed with both hands in front of the chest in medium and short range movements. The two-hand chest pass is the basis of passing technology and has the characteristics of high accuracy, easy control and easy change.
How to pass the ball with both hands in front of the chest: When holding the ball, the five fingers of both hands should be naturally separated, and the thumbs should form a figure-eight shape. Hold the side and rear of the ball above the base of the fingers, with the palms of the hands free, and the elbows should be naturally bent at the body. Side, place the ball in front of your chest. Relax your shoulder, arm, and wrist muscles, keep your eyes on the passing target, and maintain your basic body posture. When passing the ball, push the back legs on the ground, move the body's center of gravity forward, extend the arms forward, turn the wrists from bottom to top, press down hard with the thumb, and flick hard with the index finger and middle finger to pass the ball. After releasing the ball, place your palms and thumbs downward and the other fingers forward.
One-handed turning pass
One-handed turning passing is a concealed short-distance passing method in basketball games. This technique is commonly used when outside players pass the ball to the inside. The one-handed turning pass is more effective when combined with fake actions such as stepping and breakthrough.
Technical points: When the ball holder leads the ball to the side of the body, the forearm swings quickly and in a small amplitude, and the wrist and fingers shake quickly and hard to pass the ball.
Passing on the move
Passing on the move is a cooperative action between two players. It can be passed with one hand or both hands. In order to speed up the offensive rhythm and shorten the passing time during the game, passing on the move is used.
Catching skills
Basketball catching skills are an important part of passing and receiving. Catching the ball with both hands and catching the ball with one hand.
Catch the ball with both hands: When catching the ball with both hands at a height above the chest, use flexible steps to adjust the position. The arms naturally relax and stretch forward to catch the ball. The elbow joints are slightly bent and the body is slightly forward. When your fingers touch the ball, catch the ball firmly; if the ball comes lower, step forward in time and adjust your position by bending your knees.
Catching the ball with one hand: The range of catching the ball with one hand is large and it can catch the ball from different directions and positions. It is conducive to quick attacks, but it is not as reliable as catching the ball with both hands. When catching the ball with your right hand, keep your eyes on the incoming ball, stretch your right hand in the direction of the incoming ball, open your fingers naturally, face the incoming ball with your palm, and relax your wrist and fingers. When your fingers touch the ball, quickly retract your arms in line with the direction of the ball, place the ball in front of or to the side of the body, and quickly support the ball with your left hand to maintain body balance.
Basketball dribbling skills
When dribbling in basketball, you must pay attention to body posture, arm movements, ball placement and coordination of hands and feet.
The Four Links of Basketball Dribbling Techniques
Body posture: Stand with your feet forward and backward, lean sideways and slightly forward, slightly bend your knees, look up and look straight, not dribbling Bend your elbows and raise your arms with your shoulders forward to protect the ball.
Arm movements: Arm movements include the part of the hand that touches the ball, the movement of dribbling, the part of pressing the ball and the use of strength. When dribbling, spread your fingers apart to expand the control area, control the ball with your fingers and the base of your fingers, and keep your palms free.
The ball’s landing point: When dribbling, the ball’s speed, direction, and offensive and defensive situations are different, and the ball’s landing point is also different. When dribbling in a straight line without any defense or passive defense, the ball's landing point is 20cm outside the foot on the same side of the dribbler. The faster the speed, the farther forward and further away from you. In the case of active defense, the landing point of the dribble should be on the near side or behind the side in order to protect the ball. The landing point of the change of direction dribble should basically be on the side of the body or in front of the side. The landing point of the dribble should be under the cross body. On the ground between your feet.
Coordination of hands and feet: Dribbling requires both the person's movement speed and the speed of the ball to be coordinated, and also needs to maintain a reasonable rhythm of movement.
Basketball dribbling practice
Practice dribbling can be carried out through in-situ dribbling, group practice, full-court one-on-one practice, etc.
Basketball shooting skills
The purpose of the basketball game is to score goals, so shooting skills are a basic skill of basketball. Including one-handed shoulder shooting in place, two-hand chest shooting, one-handed underhand shooting while moving, jump shot and other technical actions.
[Basic shooting method]
One-handed shoulder shooting in place
Basic shooting technique when shooting in place with one hand on the shoulder, with a high release point , easy to combine and convert other attack actions, and can shoot at different distances and positions.
In-situ one-handed shoulder shooting technical action method: Turn your wrist and hold the ball on your shoulder, look at the basket, the upper arm is parallel to the shoulder joint, the upper and lower arms are at 90 degrees, and the elbow joint is adducted. When shooting, push your legs to exert force and stretch your body upwards. When raising your elbows, extend your arms in the direction of shooting. Use your wrists to bend forward and your fingers to move the ball so that the ball comes out softly from the tips of your index and middle fingers. After the ball leaves your hand, your arms should naturally follow the ball and your heels should be lifted.
Hands-to-chest shooting
Hands-to-chest shooting is the most basic method of two-hand shooting. It is suitable for players with less strength and medium and long-range shooting.
Key points of the action: The elbows hang down naturally, the force is even, the wrists are everted to move the ball with the fingers, and the ankles, knees, and hips are extended by pushing on the ground.
One-handed underhand shooting while traveling
One-handed underhand shooting while traveling is to use speed and stretching in the air to surpass the opponent, and is suitable for breakthrough layups.
Key points of the action: In the second step, push hard on the ground and jump forward. Before shooting, keep holding the ball with one hand to facilitate stability, and use your fingers and wrists to lift the ball forward to rotate and throw.
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