(A), personal practice
Practice dribbling while walking
Beginners can walk freely around the basketball court with the ball. The purpose of this exercise is to practice the sense of the ball. When practicing, you can choose a sign on the opposite wall and walk towards it with the ball in your right hand. You are not allowed to watch the ball with your head down. When returning the ball, dribble with your left hand. The method and requirements are the same as those of your right hand.
Each hand should have a certain amount of practice time. You know, if you want to be an aggressive basketball player, you must dribble with both hands. After you feel comfortable dribbling in a straight line at walking speed, you can try dribbling at jogging speed and then gradually accelerate. After practicing like this for a period of time, even if you run the ball back and forth on the court, the ball will not get out of control. You must not bow your head when practicing, and the practice time of your left hand should not be less than that of your right hand.
Familiar with ball practice
Stand about 1 m away from the wall with the ball on your head. Dribble to the wall with your right hand 10 times, then dribble to the wall with your left hand 10 times, and so on.
This exercise may be a little difficult at first, but it helps to improve the ball feeling of your fingers when dribbling.
When the ball bounces back from the wall, the wrist and fingers should control the ball well, and push the racket to the wall by extending the arm and bending the wrist, and the fingertips will eventually leave the ball.
Backhand dribbling practice
Put a chair in front of the free throw line, assuming that the chair is a defender. You can dribble the ball with either hand near the chair. If you dribble with your right hand, when you are close to the chair, put your left foot on it, then turn around with your left foot as the axis and change to dribble with your left hand for layup.
Practice both hands like this. Turning around and dribbling is a very effective offensive means when the opponent is closely defended.
The foot on the other side of the dribbler is used as the axis.
Change hands and dribble when you turn around.
Dribble around the opponent after changing hands.
Then dribble to the basket
Practice "8" around the ball
This is good exercise for athletes of any level. The upper body leans forward slightly, feet are slightly wider than shoulders, and knees are slightly bent. Start holding the ball with your right hand, as shown in the figure, and let the ball move in a figure of eight. Keep your feet fixed, you can slow down at first, and then gradually speed up after you are proficient.
After mastering the word "8" around the ball, you can also do body around the ball. Start with the ankle, then the knee, then the waist. You can slow down at first, and gradually speed up after you are proficient.
The right hand holds the ball between the legs, so that the ball goes behind the leg. After the left leg, it passes the ball to the left hand and moves the ball forward, bypassing the left leg outside the left leg.
The left hand makes the ball pass between the two legs from the front of the left leg, and then gradually increases the speed after proficiency.
Dribble around the chair, ready to change direction and change hands.
Move the ball to the right and let it bounce back to the other hand.
Forward transformation dribble
For athletes with a certain foundation, there are many exercises to improve the dribbling in front of their bodies.
Put two chairs in the center of the field or on the dribbling route. Dribble is close to a chair. Suppose it's the defender. At the moment of approaching it, it suddenly changed direction and changed hands to dribble around it. Switch from right hand to left hand in front of another chair and do it again. When changing direction quickly, you must carefully understand the changing direction to control the ball.
Remember: when changing hands to dribble, the ball must dribble low. Gradually increase the speed of wrist and finger movements.
When dribbling in different directions, the ball should stay away from the chair (that is, the opponent). The ball is low and well controlled.
(2), team practice
One-on-one practice
All the players are divided into 3 ~ 4 groups, each group forms a column and stands at a certain distance behind the finish line. The first player in each group defends and the second player attacks with the ball.
In the designated 3-meter-wide court, the players try their best to dribble the ball to the frontcourt. Because the player with the ball can't use the width of the whole court to break through the defender, he must use more dribbling methods to reach the frontcourt. Dribble with your left hand as well as your right hand.
When you reach the opposite end line, switch offensive and defensive positions. When dribbling, you must look up and don't stare at the floor to protect the ball from being taken away. This is the key to practice.