Because of Jordan's influence, everyone is more concerned about how to jump higher, so let's start from this aspect.
First of all, we should understand the role of thighs and calves in bouncing. Generally speaking, people with strong thighs jump high and those with strong calves bounce fast.
The training of thigh strength mainly includes two methods: weight-bearing squat and semi-squat. If you want to practice explosive power, contact squat under my personal advice and the advice of the coach. As for the weight, there is also stress. According to Wade's training method, pyramid training method is recommended to stimulate muscles deeply. You only need to do six sets of squats every day. First, you should measure your maximum weight under the premise of being protected. Then 1 group is preheated with 60% of the maximum load. Generally speaking, 15 ~ 20 is better, not too much, and then the load of each of the following groups is increased by 10% until each group is used up. Fatigue means doing nothing, so it is not enough for many beginners to stop as soon as they feel the leg muscles ache. You must be completely exhausted until you can't finish the next action. Generally speaking, each group should do 8 ~ 12 squats. If you feel that you still have the strength to finish the next action after 12, it means that your weight is not enough, so you can consider increasing your weight. In the last few groups, you may not have the strength to complete the foundation of 8 movements in each group, so don't stop after you finish, and do squats with your bare hands immediately until it is exposed. So train.
Note: beginners must keep their toes forward when doing weight-bearing squats. Knees should not be extended or retracted. In order to improve the strength of each muscle group in the later training, the toes can be stretched or flexed inward. Thigh training cannot be done every day. It is suggested to practice for three days 1 time, and the later training can be increased to once every two days. If you feel that your legs are shaking out of control after training, congratulations, your training today was very successful.
Leg: The calf belongs to a small muscle group, which can be trained every day, mainly with weight. However, calf muscles are not easily congested, so various training methods are needed. The load during training is the same as the thigh method 1, and the lift heel training belt carries out the load. Each group should try to achieve 20 ~ 25. Only in this way can the calf muscles be fully congested.
In the early stage of calf training, the feet are parallel to stimulate the muscles in an all-round way. Note that there is a short pause at the highest point of raising the heel. When the muscles have a certain foundation, in addition to the training method of parallel feet, you can also add the training method of inside and outside feet to stimulate the calf muscles to do two tests.
Diet: Muscle growth requires a lot of protein. Therefore, strengthening nutrition during training is also essential. It is recommended to use more than 6 eggs every day. If you have done strength training in other parts, I suggest you also strengthen the intake of protein. The weight of staple food must also be increased. Carbohydrate is the source of your physical strength and the guarantee of your training.
Finally: in addition to improving muscle strength, I suggest you go home and pull the ligament. Strong ligaments correspond to super explosive force. If you don't pay attention to training your ligaments, you will easily get injured because of your increasing strength.
Friends, if you are interested, you can use the above training methods to train. Remember to rest and don't overtraining. As long as you persist, becoming a basketball washer is not a dream.
Triangle attack:
In Coach's Best Basketball published in 1962, there is a chapter called the triangle sideline series featured by former Kansas coach Tex Wen. Yes, this winter is the founder of Phil Jackson's nine-dynasty offensive tactics-"Old Winter", and the core of that chapter is the triangle attack.
In fact, the founder of triangle offense is Sam Barry, the coach of Winter University, who taught the players of Kansas State University the original concept of triangle offense. With the triangle attack, Winter's team reached the quarterfinals of NCAA eight times.
The triangle attack consists of three players, one side forms a triangle, and the other side is a "two-player game". Unlike those fixed routines, the attack is full of free movement. According to different defenses, there are various ways to deal with the triangle attack. According to Lao Dong's words, it is "look at it and then react".
But the triangle attack is not a complete free attack, it is a structural system that needs accurate spacing and positioning. Every player must know every position on the court. And we will never know all the tactical changes of the triangle attack.
First, create a triangle:
The triangle attack starts from the position of 1-2-2, and the interval between each player is 15 feet (about 4.5 meters). This distance can clear the opponent's defense, prevent double-teaming, help to pass the ball succinctly, and thus reduce the danger of being intercepted by the opponent.
There are many ways to form an attack triangle.
The ball can be passed to the small forward (3) by the point guard (1) and then cut into the bottom corner from the inside.
The ball can also be passed to the small forward (3) by the point guard (1) and then cut into the bottom corner from the outside.
The triangle offense also allows defenders to occupy a low position. In that case, there are several different ways to form an offensive triangle. For example, the point guard passes the ball to the small forward, and then the center (5) draws to the bottom corner, so that the offensive guard moves to the low position.
Another option is to get the offensive triangle by dribbling, just like the point guard dribbles to the position of the small forward, and the small forward moves to the bottom corner, so that they form an offensive triangle with the center.
Second, the triangle offensive operations:
Once the attack triangle is established (let's take the point guard cutting into the bottom corner as an example), then a "front line" consisting of the ball (small forward), the attack axis (center) and the basket is formed. In this way, the opposing player who defends the center must stay between the basket and the center. He can't leave as long as that front exists.
Once this situation is formed, people can see a clear channel to pass the ball into the low post in the line, and the small forward can easily pass the ball into the line or "feed" it to the center.
Please look at the following two tactical maps. In order to prevent the ball from entering the inside or passing to the center, the defender of the center must stand on the same side of the center or go around the front. If he goes around the front, he loses his position between the basket and the center, and the center gets a high-profile ball.
Or pass the ball directly to the same side of the basket.
If we want to reflect the importance of passing and choosing in the triangle attack, it is estimated that we should practice on the tactical board all day. Compared with other attack tactics, triangle attack has countless ways to pass the ball into the "triangle point (attack axis)" Therefore, it will be very difficult to defend or destroy the triangle attack.
Proper spacing greatly increases the chances of holding the ball in the low position and creates one-on-one opportunities. Similarly, any player in the triangle offense can help his teammates get an open shot.
The following are other offensive options after catching the ball in the low post:
1, low pick and roll:
When the small forward passes the ball to the inside, he goes to cover the point guard and gives him a chance to receive the return from the center directly.
2, mobile phone shell:
After the small forward passes the ball into the inside, he moves to the other side to cover the power forward (4) and give him a chance to get rid of the defenders. At this time, the point guard can look for the back door of the bottom line breakthrough.
3. Pass the ball to the bottom corner:
This choice starts with the small forward passing the ball to the point guard at the bottom corner. After the ball was passed out, the small forward cut in under the cover of the center, and the point guard had the opportunity to pass the ball in from behind.
If the small forward gets rid of the defensive failure, then the point guard can use the cover of the center to dribble and lay up directly.
Third, in the triangle attack, the weak side also has many offensive opportunities.
1, high-profile back door:
If the center doesn't have a chance to catch the ball, the power forward can quickly move the ball to the side. If the opposing defender moves between the ball and the power forward to prevent the ball from being caught, the power forward can move to the basket by changing direction and then catch the high throw ball for layup.
2. Angular position:
Another offensive option is to pass the ball back to the attacking defender and then pass it to the weak elbow (the junction of the free throw arc and the free throw line). There are two options for this tactic: one is that the offensive defender uses the cover of the power forward to cut in; The other is that the point guard uses the double cover of the center and the small forward to move to the included angle position, and then receives the pass from the offensive guard to get an open shot.
3, cover the breakthrough:
This is the attack guard relying on the cover of power forward to dribble and lay up.
4. Attack the back door of the defender:
When the catch route of the offensive guard is blocked, the power forward moves quickly and receives the pass from the small forward, and the opposing offensive guard can get the "back door" opportunity to lay up directly. Of course, the passing quality of power forward is very important.
Every change of triangle attack tactics tells us that the application of basic techniques such as passing, dribbling and shooting is the key to tactical success.
Ball control technology to prevent steals;
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. Your body is attached to your right side, and your arm is inserted into your body.
Put the racket between the body and the ball.
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 deliver the ball.
Give it to him.
To deal with the first method, you only need to stand up on your right side when your opponent rushes up and block the enemy's forward route with your left shoulder.
The enemy either knows how to 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. more importantly,
You can set aside four or two kilograms. When the enemy rushes in, hit him with your shoulder and most of the enemy will fall out. I used this myself.
A person weighing 160 kg fell to the ground.
For the second break, just remember to keep the ball down.
When your back is to the defense, the enemy often pushes and pulls, which makes your heart empty. In fact, the best way to deal with the enemy who forces you to quit is
You take the initiative to squeeze him. Once you squeeze him, he can't move easily and naturally can't break your ball. This action is very fast.
Attacking a pair is particularly effective for a period of time. You don't have to run very fast. All you have to do is take the ball against the enemy and make a layup.
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 to block the enemy.
Waist, so that you can clearly see the enemy's movements. This trick was picked up by people who turned around and passed by.
Stealing:
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.
Defense:
Generally speaking, basketball technology has two technical categories, one is attack and the other is defense. Offense can win directly with points, and defense can suppress opponents' points to win. Many people often neglect the defensive training when practicing basketball. Don't you know that defense and offense have the same position in basketball technology? Just like spears and shields, a strong spear can certainly kill the enemy and win, while a shield can make itself unscathed.
Now let's get down to business. On the basketball court, the purpose of attack is to score points, while the purpose of defense is the opposite, that is, to prevent opponents from scoring points. Remember that the purpose of defense is to prevent opponents from scoring, not just to count blocks and steals. Stealing and blocking are just a form of defense.
Originally, I was good at defense in the game, so I would like to summarize my views and experiences on defense after the game, hoping to be a reference for friends who want to improve their defense.
In my opinion, defense has five elements, one is action, the other is body, the third is consciousness, the fourth is judgment and the fifth is will. In my opinion, these five elements are indispensable and have equal status. Let me talk about the first defensive element, movement.
The attack on the basketball court is competitive, and the attacking players rely on their own personal skills or team tactics for sports operation. Therefore, as a passive defender, subject to the movement of the attacking players, we must also move the defense. Take man-to-man defense as an example (I seldom use joint defense, so all the examples in this article take man-to-man defense as an example). When you defend the ball handler, you must follow the defender closely and don't let him have a chance to break through and shoot. In order to get rid of your defense, the ball controller will also conflict left and right and shake left and right. At this point, if the defender does not master certain moving skills, it may be easy to get rid of it. When facing a player without the ball, the irregular running of the player without the ball requires the defender to move more. To practice his mobile skills well, he has to practice hard, because mobile is a hardware problem, just like the body below, but it can be improved to the master level through the guidance of someone one by one.
1 Practice your physical strength. If you have no physical strength, where can you move? Practice methods, you can play ball or run for a long time.
Doing variable-speed running practice, the running on the basketball court is irregular, so there is a high demand for sudden acceleration and deceleration when you have time. Practitioners can sprint 20 meters and then slow down 20 fans immediately, then sprint and repeat the exercise.
Do some gliding exercises. Sliding is the most common and important action on the court. Practitioners can choose to slide back and forth on both sides of the basketball court.
Of course, there is also an important hardware condition for defense, the body. The role of the body in defense is obvious. If you are better than your opponent, you can easily blend into the oppressed position of your opponent. If you are faster than your hands, you can have an advantage when moving. When you bounce better than your opponent, your air superiority is reflected. However, I believe that the methods of exercising strength, speed and jumping have been sent before, so I won't introduce them.
The following defense comes from hardware improvement software. As we all know, ancient famous soldiers are often brave and resourceful, and those who have the ability and no plan may be confused by the enemy at any time. Therefore, defense awareness is very important. For example, in the finals of 200 1, we can see the role of consciousness when Kobe defends Iverson's bottom line. Kobe usually defends the line, but he is not very strict about the bottom line. This is because of his height. In addition, there is a shark sitting inside the Lakers. If Xiao Ai breaks the bottom line and meets a shark, it's like throwing eggs at a stone. In my opinion, defense consciousness includes the choice of defense mode and the change of consciousness from attack to defense at that moment. After completing your own attack or being stopped by the other side, you should quickly return to the defensive state. Don't delay entering the defensive state at this time, so that he can take the opportunity to sneak attack. Of course, this is all personal defensive consciousness, and the other point is the overall defensive consciousness. This is the overall defense. You should immediately change your defense or keep the original marking to keep up with your own people quickly. If the teammate's defense breaks through the teammate's defense, it is necessary to make up the defense.
About judgment, this is a very abstract thing. Maybe there was only zero seconds for you to judge. For example, when the opponent makes three threats, is it shooting, passing or breaking? It is necessary to make a judgment in an instant and choose the most appropriate defense method. How should the opponent interfere and block when shooting? This is all an instant reaction. Another important aspect of judgment is the judgment of fake action. Fake action is a special defensive way for attacking players. Sometimes, the opponent wants to throw a fake action, so you must not jump easily, and sometimes you will be shaken by your opponent. It is easier to fall into the trap of cheating and foul. The dribbler's defense should not look at the opponent's ball, feet and face, but should focus on the attacker's waist, which is the least likely to fake, pestering him and not giving him a chance to break through the shot. Judgment, like consciousness, is very dependent on experience, which requires players to think more and sum up the rules in peacetime. This requires some accumulation.
The last element is will. If you keep defending, stick to it and never relax. If you have been defending well, but let your opponent score at the last minute, it is the same as not defending. All my previous efforts were in vain, so no matter how hard I try, I will stick to it until I win. This is the same as being a man.
The following are some common skills used by individuals in defense.
1 Deal with people who are taller than themselves
If the opponent is only tall and thin, then use his strength advantage to resist his footwall, so that he can't exert any strength. If he is taller and stronger than himself, this will have to be used skillfully. First, his center of gravity still sinks, and then he sticks to his opponent, so that he can be contained by the footwall. If the opponent is hard, he can be a little slow and do something inconspicuous, which will make his hand out of balance.
2 deal with the gunman
If you are a shooter, you can't give him room to shoot. You must hold on to it.
3 can't cope with long-range shots.
If a player's long-range shot is not accurate, he should put it farther, let him shoot and never let him break through. His body center of gravity sinks, sticks to his waist, makes a good judgment in advance, and blocks his advantage line.
4 deal with those who can be thrown into the air.
At a distance of about 20 cm from your opponent, reach out horizontally, hold your hands high and concentrate. Always keep this posture and follow closely.