1, training nervous system response
Playing basketball can train the brain's thinking and judgment ability, and train the speed of the body's secondary reflex action after thinking.
2. Training sensory system response
Playing basketball can train eye vision and ear hearing sensitivity.
3. Train the function of musculoskeletal system
Playing basketball can train the muscle activity and strength of the whole body, at the same time, it can also train endurance and improve body shape; Training the coordination and agility of joints can also promote the bone development of growing young friends and make you grow taller.
4. Enhance the function of the circulatory system
Playing basketball can enhance myocardial contractility and cardiac load capacity.
5. Enhance the function of respiratory system
Playing basketball can increase lung capacity and improve blood oxygen carrying capacity.
6. Promote the function of urinary system
Playing basketball speeds up the whole body's blood circulation and metabolism, and after replenishing a lot of water, it eliminates harmful wastes in the body through sweating and urination. After cleaning your body, your skin will be more shiny and elastic!
8. Regulating the balance of the endocrine system is simple:
Several methods of passing the ball
How to pass the ball depends on the actual situation. Although the methods are different, there are several points in common:
All passes are made with fingers, not with the palm of your hand. In order to control the speed and direction of the ball, fingers should be as open as possible (but not too stiff) and wrists should be elastic.
Basketball passing mainly has the following ways:
Chest pass is the most commonly used way to pass the ball from the chest quickly and effectively. Holding the ball with both hands: facing the teammate who wants to pass the ball, raise your head, bend your knees, open your fingers, hold the ball on your chest with your elbows slightly outward, take a step forward when you push the ball out with your arms extended, and push your fingers up and forward when you release the ball.
Touchdown pass (hands) is usually used to pass the ball with the defensive teammates open their arms. The technical essentials of touching the ground with both hands are the same as the chest pass mentioned above, except that when the ball comes out, the finger presses down to make the ball bounce off the floor and reach the waist position of the teammate who catches the ball.
Low-handed pass Low-handed pass is a kind of close-range pass, which is usually used to pass the ball to the teammate near you: hold the lower half of the ball with your fingers, take a step in the passing direction when reaching out, fix your wrist when following the ball, or pass the ball to the waist position of the teammate who receives the ball.
Pass the ball over your head. We often see players who rebound in basketball games pass the ball to teammates who are in a favorable position in the frontcourt in this way. Pass the ball with both hands over your head, you can pass the defender and go far. Hold the ball with both hands from both sides of the ball (fingertips up), put it on your head, bend your elbow slightly, take a step in the passing direction, turn your wrist back, move the ball behind your head, throw the ball forward, and push your wrist forward. (also follow the ball well)
How can we steal successfully?
Steals the ball is one of the basic skills of basketball. Stealing can take away the opponent's offensive opportunity, drive a quick counterattack, and let his team play a climax. If you succeed in stealing, your opponent will be extremely depressed. How can we improve the green rate of successful steals? The following methods will help you.
First, we should put pressure on him. Every player has his own habit of dribbling, so you have to press his favorite side and force him to turn his back on you and the basket.
Second, once his back is turned to you, you should stick to him tightly and squat down slightly, so that you can move to any side of yourself quickly. At the same time, open your arms, open your palms and relax, so that you can break the ball once you have the chance.
Third, you can do it as long as your opponent waits for an opportunity to pass the ball. Although he has always been on high alert to you to prevent the ball from being poked out by you, he will always be unable to concentrate on you for a moment because he is looking for his own passing partner. When he tried to pass the ball, it was the best time to steal it. You can suddenly reach out and drop his racket and get the ball back.
It should be noted that this kind of action is very dangerous and can easily be judged as a foul by the referee. So, you'd better poke the ball out first, even if you can't get it, maybe your partner will wait. Steals the ball also needs to work hard. You can practice one-on-one with your partner. Once you work hard enough, it will come naturally.
How to control the ball
The ball is most afraid of being photographed when facing the defense, and most afraid of being pulled out when facing the defense. In the face of defense, the other side has two steals:
1. Take a big step when you control the ball with your right hand, stick your body on the right side, stretch your arm, insert it between your body and the ball, and put down your racket.
Take a small step when your right hand changes to your left hand, and your arm is just on your ball line, waiting for you to send the ball to him.
To deal with the first break, you only need to jerk your right side when the opponent rushes up and block the opponent's forward route with your left shoulder, then the opponent will either slow down; Either you hit your head on your shoulder, you can't tell the pain, and you know you're not easy to mess with.
For the second break, just remember to keep the ball down. When your back is to the defense, your opponent often pushes and pulls, which makes your heart empty. In fact, the best way to deal with your opponent forcing you to pull you is to squeeze him actively. Once he is squeezed, he can't move easily, and naturally he can't break your ball. This trick is especially effective when playing fast break. You don't have to rush quickly, just stick to your opponent and lay up while controlling the ball. At the same time, you must also play the role of your left hand. Your right hand must control the ball, and your left hand must be stretched out very long, preferably on the opponent's waist, so that you can clearly understand the opponent's movements. This trick is especially suitable for people who turn around and pass by.
How to dribble
Dribble is very important in basketball training or competition. It allows players to:
When you can't pass the ball to your teammates, you can attack with the ball yourself; Move the ball to a more favorable position and pass it to teammates; Or wait for teammates to control the ball and receive the pass; Dribble to the basket and finish shooting or layup. However, it is also important not to dribble too much. If you dribble too much in the game, the other four teammates can only stand there and watch you, thus losing the team spirit advocated by basketball and dribbling slowly (passing the ball to the basket faster). You should learn how to dribble and when to dribble (when to pass the ball).
You should dribble the ball with your fingers, not with your palms. It is best not to dribble above the waist (it is easier to control the ball). When dribbling, relax your wrist and slap the ball with a downward squeeze, not a whipping action. Train hands to dribble skillfully. Learn to dribble in place first, and then you can walk while dribbling. Don't think too much about your moving speed when dribbling, but master the dribbling technique first. After mastering the dribbling skills in walking, we will gradually increase the moving speed until we move at full speed. What speed to take is based on whether you can dribble comfortably.
Dribble is to look up and observe the situation on the court at any time. If you just look down at the ball when dribbling, you will be easily caught by your opponent steals the ball. You can't see your teammates in a favorable position, and you don't even know where to shoot easily.
Control dribbling
When dribbling, when you feel that it is difficult to pass the ball quickly, or when you are observing the situation on the court and preparing to pass or shoot, you should use the control dribble. Dribble from knee to waist. Bend your knees slightly and lean forward, so that you can control the ball and shift gears quickly. The arm that does not take part in dribbling should bend its elbow and extend outward to keep balance and prevent the other side from approaching.
Quick dribble
Of course, if you want to bring the ball to the frontcourt quickly, you have to dribble it quickly. At this time, the body should also lean forward and shoot the ball slightly forward. The dribbling height is slightly higher, between the chest and waist. Face the moving direction and observe the whole audience with your eyes.
Variable speed dribble
The dribbler can use variable speed dribbling to break through the opponent's defense (of course, he can also use sudden change of direction or other fake actions). Variable speed dribbling not only changes the dribbling speed, but also changes the dribbling height. Close to the opponent in a small stride, then suddenly accelerate (the stride is also increased), and the dribble height is reduced to the knee position to break through quickly. Variable speed dribbling needs a lot of practice to be used effectively.
One-handed in-situ shooting
One-handed in-situ shooting, especially for teenagers, is a basic shooting method. Let's take right-handed shooting as an example:
Hold the ball with your hands flush with your eyes, slightly to the right, with your right foot slightly in front of your left foot and your knees slightly bent. Lift the ball, and extend your right wrist backward, so that most of the weight of the ball falls on your right hand. Hold the ball gently with your left hand, and use your forefoot to exert force, lift your heels, straighten your knees and stretch your right arm to throw the ball. Shooting starts with the wrist bending backwards, then goes up and forward, and the fingertip is the last part to leave the ball.
Three-step layup exercise
Three-step layup is the most basic and simple shooting technique. Let's take the right hand three-step layup as an example to illustrate how to practice:
Start from the right side of the front about 3 or 4 meters away from the basket, dribble the ball forward with your right hand, face the basket with one hand, and finally step out with your left foot (and prepare to take off). After the last step, hold the ball with both hands (left hand in front of the ball, right hand behind the ball, close to the bottom of the ball), jump with your left foot, keep your eyes close to the basket, face the direction you want to send the ball, leave the ball with your left hand and fully extend the ball with your right hand.
As long as the left hand dribbles, the right foot takes off and the left hand "picks the basket". At the beginning of practice, use your accustomed hand (strong hand) to make a layup, and then practice the layup with your other hand after you are proficient in the action. If you find it difficult to master the jumping point or adjust the last step during dribbling, you can practice the previous step first, jump and shoot, and then start with dribbling after you are proficient.
How to jump shot
The advantage of jump shot is that it is not as easy to be blocked by opponents as in-situ shooting. Young athletes may not be able to jump shot well because of the lack of muscle strength in legs, arms, shoulders and back, so they can give up temporarily, otherwise the wrong action caused by insufficient strength will affect their self-confidence, and it will be difficult to obtain the ideal jump shot technique after the strength meets the requirements. The technical essentials of jump shot are as follows:
Hold the ball with both hands and put the non-shooter in front of or on the side of the ball (according to your comfortable position). The shooter puts the ball behind his back, knees slightly bent, hands holding the ball from his chest to his eyes, and then his feet bounce. When jumping up, bend your elbow (forearm backwards) and turn your wrist backwards. When jumping to the highest point, reach forward with your forearm, throw the ball forward and down with your wrist, follow the ball with all your strength, and keep your eyes on the basket all the time.