First, dribble
The most important thing about dribbling is not only the feel but also the coordination of the body, and then the sense of rhythm. Through three in-situ dribbling exercises and four basic dribbling exercises, you can get a good dribbling feel, but you need hard work and patience.
Three kinds of in-situ exercises refer to:
Cross your legs back and forth, squat down on one knee, don't touch the ground with your knees, and shoot in situ with one hand. The purpose of this exercise is to master the speed and rhythm of dribbling. It should be noted that the bouncing height of the ball should be controlled not to exceed the knee or too low, and the landing point of the ball should be controlled within a small range, preferably a point. 2. lunge push and pull the dribble back and forth with one hand. The purpose of this exercise is to strengthen the hand's control over the ball by pushing and pulling the ball back and forth. You also need to pay attention to the rhythm, and your hands should be perpendicular to the ground, not sideways. The other is the speed of dribbling back and forth, and the height of dribbling is about at the knee of lunge front leg. 3. Keep your feet shoulder-width apart, bend your knees slightly, bend over, drop your hands naturally, and cross the ball in front of you. This kind of exercise is based on the last two exercises, which further strengthens the feel of dribbling and is also conducive to coordinated practice. In this exercise, we should pay attention to that the height of dribbling should not be too high, there should be a certain speed, and bending should not be too low. After the hands droop naturally, the fingertips are probably at the knees or slightly lower. For new members of professional teams, these three movements usually need to be practiced 1 month or even longer, which is very boring and tiring, but the effect is very good.
The basic practice of dribbling is: 1. Dribble under the legs. 3. Turn around and dribble. 4. dribble behind your back. After practicing the three kinds of in-situ exercises solidly, you should have some feeling of dribbling, and you can enter these four basic dribbling exercises. The most important thing to pay attention to in these four basic dribbling exercises is the sense of rhythm, and with the deepening of the practice, you should speed up the action as much as possible. Mastering these four basic dribbles skillfully and combining them, it is easy to believe that you can break through others.
Basketball pays attention to basic skills, and the above seven exercises are the basic skills of dribbling.
Second, pass and catch the ball.
Passing and catching the ball is one of the most basic skills in basketball team training.
1, passing and catching training type:
(1) force and dissipation:
It mainly trains players to pass and catch the ball in various positions and directions to ensure the proper strength. For the player who passes the ball, the best strength is that the player who catches the ball can dribble or attack directly without consuming strength. For the catcher, it is necessary to immediately resolve the passing force and directly transform it into dribbling or offensive action.
(2) Position of passing and receiving the ball:
The best position of passing and catching the ball is chest high, that is, the passer takes the chest height of his teammate as the passing target point to ensure that his teammate can receive the ball smoothly without adjusting his movements and can choose to attack.
(3) Passing and catching the ball in the process of sideways travel:
Train players to keep the stability of sideways passing and try to get the best combination of passing efficiency and sideways speed.
(4) Pass the ball and catch the ball of the player standing in the post:
Usually, the inside defender needs to train how to get the ball without the defender's interference, as well as the shoulder and elbow skills of players without cards, while the passer is trained in different actions of the defender to send the ball to the inside player through hanging or landing.
5] Touchdown passing training:
When the defender is stuck between the ball-holder and the ball-catcher, the front and back of the defender should be selected as the hitting position to avoid being intercepted, and two-thirds of the distance between the long-distance touchdown pass and the ball-catcher should be used as the hitting position to ensure that the ball-catcher can pass the ball to chest height.
2. Training types of transmission and reception routes:
(1) Training the balls on both sides of the fast break center:
Most fast-break propulsion players choose to hold the ball in the middle, without the ball or so, and three-person fast-break training.
⑵ Left and right passing training in fast break:
The two are divided into fast break passing and left and right push catching training.
(3) diamond fast break formation pass and catch training:
There is a ball-free pusher in the middle of the road, and there are two ball-free pushers on the other side. On each side, one player without the ball was at the bottom, and the other player then started to pass the ball and finished scoring training within three passes.
(4) Post-pass and catch training for players with the ball on the left and right sides of the bottom:
The player with the ball pushes the ball in the middle to get close to the basket quickly, and the players without the ball on the left and right sides push forward to complete the passing and receiving training between attacks.
Third, footwork movement
Running, jumping, jumping and turning are the basic skills of basketball.
Action methods and essentials of footstep movement
1, basic stance
In the basketball game, in order to move in all directions and positions at any time, the attacking players must have a correct basic standing posture, that is, to maintain a stable and movable standing posture. Only in this way can we be prepared to start suddenly, turn around and change the center of gravity.
Action method: spread your feet back and forth or left and right, the distance is slightly wider than your shoulders, your knees are slightly bent, your heels are slightly off the ground, your body center of gravity is between your feet, your upper body leans forward slightly, your head is raised, your eyes are straight ahead, and your elbows are naturally placed at your sides.
Essentials: Keep your feet shoulder-width apart and keep the center of gravity balanced between your feet; Knees slightly bent at chest height, arms bent to pituitary side.
2 Start.
Starting is a way for attacking players to change their static state and speed (from slow to fast). Timely, sudden and quick start is an effective way for the attacker to get rid of the defense.
Action method: Before starting in the same place, keep the correct standing posture, pedal the ground quickly and forcefully with the inside of the forefoot opposite to the starting direction, and use the waist strength to drive the body center of gravity to move forward quickly. The first two or three steps after the start should be short and agile, and the running speed should be gradually accelerated by combining with the fast swing arm, and all parts of the body should be relaxed, and the relationship between the ball and its companions, opponents and basketball should be observed.
Key points: the pedal touches the ground on the opposite side and the center of gravity moves forward; Open your waist quickly and swing your arms with strength.
3 run
Running position is the way for attacking players to change direction and improve speed, and it is the most used moving method. Because basketball is fast and changeable, and the offensive and defensive confrontation is strong, the requirement for running is to change the speed and direction frequently, be ready to make jumps, emergency stops and other actions at any time, and complete technical actions such as catching, passing and shooting.
(1) Relax running
The player changed from defense to attack. According to the tactical requirements, they need to choose the offensive position with moderate speed and rhythmic relaxation.
Action method: When running, your knees are naturally bent and your center of gravity is slightly lower. Use your forefoot or feet to land on the soles of your feet. Your upper body leans forward slightly and your arms swing naturally. Keep your eyes on the front and observe the situation on the field.
Main points: bend your knees to lower your center of gravity and land your feet firmly; Step evenly at medium speed and look up.
(2) Variable speed operation
Variable-speed running is a way for offensive players to get rid of defense by changing speed, choose favorable offensive position or catch the ball and shoot.
Action method: accelerate the elbow joint when running, push the front sole backward short and forcefully, lean forward slightly, make the first two or three steps short and fast, swing your arms quickly, and pay attention to raising your head; When slowing down, the forefoot is firmly attached to the ground, and the upper body is slightly upright to slow down the forward movement of the center of gravity, and the stride can be slightly larger, thus reducing the running speed.
Key points: the center of gravity of the forefoot moves forward, the acceleration step is small and the frequency is fast; Use the front pedal to slow down the momentum, with a slightly larger stride and a straight upper body.
(3) Run in different directions
Changing direction running is a way for the attacker to suddenly change the running direction and speed up to get rid of the defense.
Action method: during running, if the direction changes to the left, the forefoot of the road foot touches the ground and the toes turn slightly to the left. At the same time, the inside of the forefoot slammed on the ground, then the waist twisted to the left, and the left foot suddenly accelerated and took a small step to the left. At the same time, the upper body turns left and the upper body leans forward. The right foot quickly takes a big step forward to the left leg and continues to accelerate to the left.
Essentials: Push your right foot hard to the ground, and take a small step to the left with your left foot; The waist and abdomen cooperate to shift the center of gravity, and the upper body leans forward to speed up.
(4) Running sideways
Running sideways is a way for attackers to observe the situation on the court more comprehensively and get rid of defense quickly. Especially when the attack changes from defense to fast break, forwards often use sideways running to get rid of and surpass defense and get better offensive opportunities.
Action method: In the forward running, the head and upper body naturally twist in the direction with the ball, the upper body is relaxed, the toes are facing the running direction, the running speed is maintained, and the ball is ready at any time.
Key points: turn your shoulders sideways, tiptoe forward, watch the ball while running, and wait for the chance to catch the ball.
4 sliding step
Sliding is the main method of defensive action. It is easy to keep balance and can move in any direction. Sliding step can be divided into sideslip step, front sliding step and back sliding step.
Action method: Take the sideslip step as an example. Before the sideslip step, your feet are about shoulder width apart, your knees are slightly bent, your upper body leans forward slightly, your arms are extended sideways, and you look straight at your opponent.
5 jumps
Jumping is a way for players to strive for height and distance in the competition. Because jumping in basketball is carried out under the condition of fast moving and fierce confrontation, we should learn to take off with two feet and one foot, jump in place, run against, jump up, jump sideways, jump backwards and jump continuously. At the same time, it is required to take off quickly, take off in time and jump high. There are two kinds of jumping movements: two-legged take-off and one-legged jump.
(1) Jump with both feet
Often used in situ or after stopping the ball, it is mainly used for jumping ball, jumping shot, rebounding and defending the long-distance ball.
Essentials: Lower limbs bend and squat, two feet on the ground, swinging arms and lifting waist, and the body is fully stretched in the air.
(2) One-leg take-off
Mostly used in marching, mainly used for shooting, catching and attacking in basketball and cricket.
Key points: take off in small strides and push the ground hard; Swing your legs, coordinate your waist, abdomen and arms, and naturally stretch your body in the air.
6 emergency stop
Emergency stop is a way for attacking players to suddenly stop at rest while running fast.
Emergency stop is divided into jump emergency stop and step emergency stop.
Step 7
Stepping is a kind of footwork in which the attacker takes one foot as the central foot and the other foot to the left or right after an emergency stop, but does not change the employment direction. The technique of holding the ball is a common method. You can get rid of the defense by faking. There are two kinds of stride in common use, one is contralateral stride and the other is ipsilateral stride.
8 turn around
Turning is a way for a player to step forward or backward with one foot as the center foot and the other foot as the center foot to change the direction of his body.
(1) Turn forward
Turning forward is a way to change the direction of the body by moving the center foot to the front of the body.
Key points: lift the central foot and roll the forefoot on the ground; Push hard with your feet and twist your waist to drive your body to rotate smoothly.
(2) Turn back
Turning back is a way to move your feet in the direction behind the center foot and change your body direction.
Fourth, shoot
Shooting is the key technology in basketball and the only way to score.
1, in-situ shooting practice
(1) Do the in-situ shooting lateral imitation exercise with your bare hands and experience the action method.
(2) Don't practice shooting.
Requirements: Experience shooting technique and exertion process, and pay attention to radian and rotation.
(3) Positive fixed-point shooting practice.
Requirements: the shooting technique is correct, the middle arc, and the ball rotates backwards.
(4) Shooting practice from different angles.
Requirements: Correct shooting technique and experience aiming method.
2. Practice intermittent shooting.
(1) Jogging with bare hands while marching imitates shooting. Experience striding, catching the ball, jumping, lifting the ball, shooting and landing.
(2) Do shooting exercises on foot when marching. Catch the ball with the right (left) foot, take off the left (right) foot and shoot.
(3) Dribble and shoot during the journey.
Requirements: dribbling and shooting during marching are consistent, and experience the opportunity of striding and copying the ball.
(4) Pass the ball and practice layup.
Requirements: after passing the ball, you should change your direction to get rid of the action, run and catch the ball during the March, and pay attention to adjusting your pace.
3. Jump shot practice
(1) Do the in-situ jump shot with your bare hands. Experience the jump shot and master the timing of arm extension, wrist flexion and fingering.
(2) Don't practice the jump shot of basketball.
(3) Each student scores a goal, lines up behind the free-throw line, throws rebounds in turn, and does positive in-situ jump shot practice.
(4) Dribble and jump shot practice.
Requirements: dribbling, emergency stop and jump shot are coordinated and coherent. When stopping in an emergency, face the basket.
(5) After the breakthrough, stop the jump shot practice.
Requirements: the dribbling emergency stop and jump shot should be consistent, and the emergency stop and take-off should be sudden.
(6) Move the ball to stop the jumper.
Requirements: The action, emergency stop and jump shot should be consistent, the emergency stop should face the basket, and the take-off should be sudden.
4, combined with other techniques for shooting practice.
(1) dribble, pass and catch the ball, and shoot while moving.
Requirements: ① Pass the ball accurately and follow up quickly; ② Start quickly, pay attention to the ball when running backwards, catch the ball and shoot consistently.
(2) Full-court passing and layup practice.
Requirements: Dribble is not allowed.
5. Shooting practice under confrontation conditions
(1) Two-to-one shooting practice.
Requirements: The defense turns from negative to positive, and the attack pays attention to catching the shooting opportunity.
(2) One-on-one offensive and defensive exercises.
Requirements: For defense, choose the shooting method reasonably.
(3) One-on-one dribbling and layup practice.
Requirements: the defense should be changed from negative to positive, and the shooting method should be reasonably selected during the attack.
(4) Half-court shooting practice.
Methods: Two-to-two, three-to-three and four-to-four shooting exercises were conducted at half-court.
Requirements: in the competition situation, combine your own skills, find the right time and make bold moves. Promote students to use shooting skills in confrontation and gradually improve the hit rate.
6, with shooting practice
It is required to gradually transition from non-defense at the beginning to defensive practice. You should have the action of getting rid of it and cooperate with your peers.