Hand exercise method
(A) the concept and significance
One of the basic skills of basketball refers to the player's ability to control the ball with his hands. It is characterized by holding the ball with arms, wrists and fingers, swinging the ball, pulling the ball, winding the ball, turning the ball, pushing the ball, changing the ball, picking the ball and shaking the ball. For students who are familiar with the ball or players with good hands, the skills are generally good. The basic skill of hand is the main link to control the action of dominating the ball, which includes the flexibility, flexibility and extensibility of arms, wrists and fingers, as well as the strength, speed and explosiveness to complete the action. Only by mastering and improving these special sports skills, developing the special quality of upper limbs, and better controlling and freely controlling the use of the ball can we ensure the exertion of skills or show superb skills in the case of fierce confrontation with complex and changeable competitions. Therefore, hand skill is an important part of basic basketball skills.
(2) the purpose of practice
It is a training method to improve the ability to control and dominate the ball, also called enhancing self-confidence. These exercises can mainly improve the flexibility of finger and wrist joints and the ability to feel the ball, as well as the explosive power of fingers and wrists.
(3) the principle of practice
(1) When choosing exercises, we should implement the principle of fewer but better. According to the students' level, we should choose effective practice methods, persist in repeated training and gradually increase the difficulty.
(2) Every time you practice, you should grasp the main points, define the purpose and requirements, and stipulate a certain time and times to prevent tricks and going through the motions.
(3) In order to make students feel more familiar with the ball and improve their ability to control the ball, students should be guided to take their eyes off the ball as soon as possible when doing exercises such as passing and dribbling, and practice mainly on the induction of the ball.
(4) When controlling the ball, we should combine the preparation before class. It can also be used as homework for students to practice by themselves.
Ball control skill
1. Control the ball
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 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. 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.
A feint/stunt
◇0 1, what is basic skill?
◆ First, we need to define a concept. What is basic skill? The basic skill is not how many cross balls you can play in a row.
How many kinds of balls can be made instead of AND 1? Basic skills lie in
Can maintain their ability to complete technical actions in different external environments. Speaking of basic skills, I'm today
Even if you don't play for several years, you can still kill more than 60% street players, relying on basic skills. basic skill
What is provided for you is to maximize the technical movements under strong confrontation under the premise of limited physical conditions.
Ability.
02, layup, confrontation
◆ Anyone who can play basketball in an unguarded basket can guarantee a success rate of more than 95%, and in the case of defense,
The next layup hit rate will be much worse, and the difference here is antagonism.
◇03. Dribble without watching the ball
I played early, since I was 8 years old. At that time, none of our players took me to play, saying they were afraid of hitting me.
My father plays basketball very well (in the youth team), so I play with my left hand and right hand every day at my father's request.
Dribble every hand 1000 times without watching the ball, then watch the adults play and watch themselves cross dribble on the sidelines.
Ball. After dribbling 1000 times, one hand will be numb, because you can't bow your head in the game.
Dribble, head up.
◇04. Dribble with maximum strength
Then, after you have a little basic skills, you should start to increase your strength to dribble, because when you encounter confrontation in the game.
In the future, your whole body will be conditioned to increase rhythm and strength, and many children who play streetball are one of them.
When the rhythm of strong defense changes, I will convey the ball to my feet, so I usually dribble with my greatest strength.
I can't lift it if I want to.
◇05. Run the layup at full speed.
Then, it is difficult to run from one baseline to another for layup. People who really play basketball.
At full speed, the layup can basically reach the level of the school team. Because when running at full speed, strength
It's different from the rhythm, so these will last for three or four years.
◇06, the power of the offensive step
◆ Then, step-by-step passing and step-by-step passing. At the first moment of catching the ball, you should habitually look up and aim.
Bend your knees and catch the ball in the basket. This step is called the attack step. This is the first holding action of all sports school professors. This move
Only when you practice well can you have the following attack steps and steps. Basically, after these two moves, amateurs
There is no ability to stop you from catching the ball. It's basically a catch attack, a jump shot when the defense doesn't come up, a defender
If you keep up, you won't dribble more than three times in a direct attack step or a continuous layup.
Slimjuzi is the only one who walks in school and imitates the pace on the court like me. This is our job.
I noticed each other's, and later we did the same in 5U after graduation. )
◇07. What is passing?
◆ In addition, pass the ball. In fact, almost all players who don't practice regularly can't pass the ball. Break the ball. no
It's over. Passing the ball is to lead a teammate to run with the ball.
08, pass the space and run out.
There are two main points in passing the ball: first, someone must run, otherwise it is impossible to pass the ball. So it's true.
Passing the ball must be produced by the person who executes the tactics according to the tactical rules. And a good pass can hit the team accurately.
The opportunity created by friends running is to lead teammates to achieve tactical goals through running.
09. A good pass won't turn.
◆ Both hands should exert force evenly, and the ball hardly rotates in the air. I can still pass the ball every time.
None of them are spinning, but when the ball is in the air, you can clearly see the grain of the ball. This kind of passing, basically
Players in the world who have received formal training can pass it out every time. This kind of ball is flat, the fastest, easy to catch, good shot.
After passing it to teammates, teammates can directly do the next action without adjustment.
◇ 10, shooting is the most important.
◆ The most important basic skill is shooting. You can't pass ... you can't break ... but you didn't.
You can't shoot. When I first started playing, I was the best player under the age of 0/5 on our side. Everyone was in good health at that time.
I'm not strong enough to play. I have good ball control skills and fast speed. I can break through at will, basically a game.
The whole game can get more than 20 points by breakthrough (the whole team will only get 30 points). But after 17 and 18 years old, that year
Those players who practiced shooting hard at the beginning were basically perfect, and at this stage they were more lethal than me.
Yes Because everyone's body has grown into a breakthrough, the confrontation has become very strong, and many times we have to choose a projectile.
Although the hit rate is not guaranteed, the shooter's lethality in the game is much greater. hitherto
God, all the defenders I know who play well can only break through and can't shoot are extinct. With the intensification of confrontation
It's getting harder and harder to break through the limited space. Only by grasping the shooting opportunities can you bring stability.
give full play to