1) Dunk: The athlete holds the ball with one or both hands, jumps up in the air and dunks the ball directly into the hoop from top to bottom.
(2) Tip-up: When the shot is missed, the athlete jumps up in the air to tip the ball into the basket.
(3) Blocking: The attacker uses footwork to block the defender from behind. This footwork is called blocking.
(4) Lead the ball: move in the direction of the passing ball and catch the ball.
(5) Dislocation defense: The defender stands beside the attacker he is guarding and prevents him from catching the ball, which is called misplacement defense.
(6) Key position: The attacker uses his body to block the defender behind him and occupy a favorable position to catch the ball.
(7) Breakthrough: Dribble past the defender.
(8) Air cut: The attacker runs towards the basket with empty hands.
(9) First pass: The first pass when the ball recipient switches from defense to offense.
(10) Block: When the attacker shoots, the defender tries to knock the ball out of the air.
(11) Compensation: When one defender loses his correct defensive position, another defender will take up his correct defensive position in time.
(12) Assistance defense: Assist teammates in defense.
(13) Pressing defense: Get close to the attacker and constantly use aggressive defensive actions to threaten the safety of the opponent with the ball or not
let the opponent catch the ball.
(14) Diagonal insertion: Run diagonally from the sideline toward the basket or toward the middle of the court.
(15) Time difference: When shooting, in order to avoid the opponent's defensive block, use the air stay to change the shot release time.
(16) Reception: Offensive players without the ball take the initiative to grab the ball.
(17) Positioning: During the transition between offense and defense, the formation of the attacking and grounding parties.
(18) Support: The offensive team's tactical cooperation in the frontcourt or the entire court through the support and transfer of the ball organized by the middle players, resulting in
air cuts, bypass cuts, screens, etc. Offensive opportunity.
(19) Cover: An offensive coordination in which an offensive player uses reasonable technical movements to block the path of his partner's opponent with his body and creates
an opportunity for his partner to get rid of the defense.
(20) Breakthrough: The offensive player holding the ball passes the ball after breaking through.
(21) Pass and cut: The offensive player with the ball cuts immediately after passing the ball, and is sure to catch the ball and attack.
(22) Cover-up: When a defensive player loses Position, when an offensive player breaks through with the ball and has the possibility of scoring directly, the other nearby defensive player immediately gives up his opponent to defend the attacker who breaks through with the ball.
(23) Defense switching: Prevent players from switching defenses.
(24) Close the door: Two adjacent players guarding the ball holder quickly move in the direction of the attacker's breakthrough, forming a "barrier" to block the ball-holding attack. the breakthrough route.
(25) Pinching: Two defensive players trap an offensive player at the same time, blocking his passing route.
(26) Squeeze past: When two offensive players are covering and cooperating, the player of the one being covered moves closer to him.
The attacker is about to complete the coordinating screen. In an instant, he seizes position, squeezes between two offensive players, breaks their screen, and continues to guard his opponent.
(27) Passing: When an offensive player is covering, the player guarding the screener moves slightly away from the opponent and allows his partner to pass between his/her screeners.
, continue to guard against the opponent.
1. Movement
Movement is a general term for various movement methods used by offensive players in order to change position, direction, speed and gain height.
Movement is the basis of basketball offensive skills and the prerequisite for completing tactics. If you don't learn and master it solidly, it will be difficult to reach a high level in technology and tactics. Therefore, in the teaching and training of basketball skills, we should first start with mobile learning. The purpose of learning and using movement is to get rid of opponents, seize advantageous positions and compete for opportunities, so that techniques and tactics can be completed reasonably and smoothly. Therefore, in learning, we must emphasize mastering fast, solid, steady, dexterous, and changeable footwork. Only in this way can we promote learning, master and improve basketball skills, and gain the initiative and advantage in fierce offensive and defensive confrontations.
The movement method mainly consists of multiple movements of the lower limbs based on the ankle, knee, and hip joints, and the upper limbs coordinate the movements. In particular, the coordinated force of the feet, legs, waist, and hips plays a major dominant role in controlling and shifting the body's center of gravity and maintaining body balance. The movement movements are all through the forefoot kicking, rolling and heel-first braking action, and act on the ground with the coordinated force of the waist, hips and upper limbs. The reaction force given by the ground to the human body overcomes the gravity of the human body. Inertial force, etc. are used to control the body's balance, so that the human body can achieve changes in posture such as starting, rotating, jumping, and braking.
(1) Action methods and essentials
1. Basic standing posture
In a basketball game, in order to move in various directions and positions at any time, offensive players must There is a correct basic standing posture, that is, a stable and flexible standing posture should be maintained. This will allow you to be prepared for sudden starts, turns, and changes in center of gravity.
Instructions for action: Stand with your feet front to back or left and right, slightly wider than shoulder-width apart, knees slightly bent, heels slightly off the ground, body center of gravity between the feet, upper body leaning slightly forward, head raised and chest held , eyes looking straight ahead, arms bent at the elbows naturally placed at the side of the body.
Essentials: Keep your feet shoulder-width apart, keep your center of gravity steady between your feet; bend your knees slightly toward your chest, and bend your elbows at the pituitary side of your arms.
2. Start
Start is a method used by offensive players to change the static state and change speed (from slow to fast). Timely, sudden, and quick starts are effective ways for offensive players to get rid of the defense.
Action method: Before starting on the spot, you should maintain a correct basic standing posture, push the ground quickly and hard with the inside of the forefoot of the foot on the opposite side of the starting direction, and use the strength of the waist to drive the center of gravity of the body to quickly translate in the forward direction. The first two or three steps after starting should be short and agile, combined with rapid arm swings to gradually increase the running speed. All parts of the body should be relaxed, and pay attention to the relationship between the ball and your teammates, the opponent and the basket.
Key points: Push the sole of the foot on the opposite side and shift the center of gravity in the forward direction; the waist drives the movement quickly and the arms swing with power.
3． Running
Running is a method used by offensive players to change position, direction and increase speed. It is the most commonly used method of movement. Because basketball has the characteristics of rapid change and strong offensive and defensive confrontation, the requirement for running is to frequently change speed and direction, and be ready to make jumps, emergency stops and other actions at any time, and at the same time complete the ball, pass, shoot, etc. Technical moves.
(1) Relaxed running
The players switch from defense to offense. According to the tactical requirements, they need to use medium speed and rhythmic relaxed running to choose the attack position.
Action method: During running, both knees should be bent naturally, the center of gravity should be slightly lowered, and the body should be moved forward with the forefoot or heel-first transition to the sole of the foot. Keep your eyes forward and observe the situation on the field.
Key points: Bend both knees, lower the center of gravity, and place both feet firmly on the ground; stride at a medium speed and look up.
(2) Variable speed running
Variable speed running is a technique used by offensive players to use speed changes during running to get rid of the defense, choose a position that is favorable for attack, or to catch the ball or shoot the ball, etc. method.
Action method: When accelerating while running, push back with the soles of your front feet in short and powerful steps, lean your upper body slightly forward, take the first two or three steps in short and quick steps, and swing your arms faster. Pay attention. Look up and observe; when slowing down,
press the soles of your forefoot against the ground with force, keep the upper body slightly upright, slow down the forward movement of the center of gravity, and make the stride length slightly larger, thus reducing the running speed.
Key points: Push the ground with the front foot to move the center of gravity forward, and accelerate the stride with a small length and high frequency; push the ground with the front foot to reduce the buffering force, with a slightly larger stride and a straight upper body.
(3) Change of direction running
Change of direction running is a way for the offensive player to suddenly change the direction of running and speed up to get rid of the defense while running.
Action method: When running, if you change direction to the left, land on the front of your right foot, turn your toes slightly to the left, and at the same time push hard on the ground with the inside of your front foot, then twist your waist to the left. The left foot suddenly accelerates and takes a small step forward to the left. At the same time, the upper body turns to the left and leans forward. The right foot quickly takes a big step to the side and front of the left leg, and continues to accelerate to the left.
Essentials: Push your right foot inward and push hard, take a small step to the left with your left foot; shift your center of gravity with your waist and abdomen, and lean your upper body forward to speed up.
(4) Sideways running
Sideways running is a method for offensive players to more fully observe the situation on the field and quickly get rid of the defense during running. Especially when switching from defense to offense to launch a fast break, forward players often run sideways to get rid of and surpass the defense to obtain better offensive opportunities.
Action method: When running forward, the head and upper body naturally twist in the direction of the ball, relax the upper body, and point the toes in the direction of running. It is necessary to maintain the running speed while also Always ready to catch the ball.
Essentials: Turn your shoulders sideways, point your toes forward, watch the ball while running, and wait for an opportunity to catch the ball.
(5) Dodge run
Dodge run is when the offensive player rationally uses feints (i.e. fake movements) to change the direction of running and speed up the running speed to escape. The defense’s approach to gaining offensive opportunities.
The action method is similar to that of changing direction, but make a fake movement before changing direction. The fake movement must not only be real, but also change quickly.
4. Emergency stop
Emergency stop is a method for offensive players to suddenly brake their speed and come to a standstill while running fast. A sudden emergency stop while running can directly break away from the defense. After an emergency stop, you can connect and transition other moving techniques. There are two commonly used emergency stop actions.
(1) Jump step (one step) emergency stop
Action method: While running, the offensive player takes off with one or both feet (not too high off the ground), The feet land on the ground at the same time. When landing, the front soles of the two feet press hard against the ground. The distance between the two feet is the same as the shoulder width. The upper body is slightly tilted back. Bend the knees to lower the center of gravity. Bend the arms and place the elbows on the side of the body. Look straight with both eyes to keep the body balanced.
Essentials: Take the first big step, touch the ground with the soles of your feet, and bend your knees to slow down the forward momentum; in the second step, press your feet hard against the ground and buckle your feet in, slightly bending your knees to lower your center of gravity.
(2) Step (two steps) emergency stop
Action method: While running quickly, the offensive player first takes a step forward and touches the ground with the sole of his foot. , bend your knees slightly; at the same time, lean your upper body back to slow down the forward momentum. When landing on the ground in the second step, buckle your toes slightly inward (button in the direction of the first step), and push hard on the ground with the inside of your forefoot. Bend your knees slightly, lower your center of gravity, and place your center of gravity between your feet. Bend your arms at your elbows. Keep your body balanced by keeping your eyes level with your body.
Essentials: Take the first big step, touch the ground with the soles of your feet, and bend your knees to slow down the forward momentum; in the second step, press your feet hard against the ground and buckle your knees inward, slightly bending your knees to lower your center of gravity.
5. Stepping
Stepping is when the offensive player stops suddenly and uses one foot as the pivot foot and the other foot to step forward to the left or right, but not forward. A gait that changes the direction of the body. It is a commonly used footwork for ball-holding breakthrough techniques. It can also be used as a fake action and used in conjunction with other techniques to induce the defender to lose a reasonable defensive position and gain an opportunity to escape from the defense. There are two commonly used steps.
(1) Different side step (cross step)
Different side step is a method of stepping in the direction of the pivot foot. For example, with the left foot as the pivot foot, when taking a step, bend both knees, push the front of the left foot hard on the ground, push the right foot hard on the ground to step forward to the left, turn the upper body to the left and lean forward, and raise both hands at the same time. Look straight ahead.
(2) Synchronic step (sequential step)
Simultaneous step is the direction of stepping in the direction of the moving foot. For example, with the left foot as the pivot foot, when taking a step, bend both knees, push the front foot of the left foot hard on the ground, push the right foot hard on the ground and step forward to the right, with the upper body leaning forward, and at the same time raise the head and look straight ahead. .
Essentials: Roll the ground with the sole of the pivot foot, move the pedal to the side and in front; the upper body moves accordingly, and the body balance must be kept in mind.
6． Turn
Turn is a method in which a player uses one foot as the pivot foot and the other foot to step forward or backward to change the direction of the body. Turning is widely used in basketball games, such as using turning to protect the ball; using turning to get rid of the defense; using turning to jump shots; using turning to grab rebounds, etc.
Action method: After an emergency stop, turn around, bend your knees slightly, lean your upper body slightly forward, center of gravity between your feet, and look straight ahead. When turning around, use one foot as the pivot foot and the forefoot as the axis. Push the inside of the forefoot of the other foot (i.e. the moving foot) hard to step out. At the same time, the center of gravity is transferred to the pivot foot. The forefoot of the pivot foot is the axis and the ground is rolled hard. The waist twist drives the upper body, and as the feet move forward or backward, they change the direction of the body.
During the whole process of turning, it is required to keep the body stable and not to have any ups and downs; when turning, do not lower your head and hold your chest; after turning, the center of gravity is still between the two feet; when turning with the ball, you should pay attention to using your body to protect it reasonably. ball, and follow the trend to the next action.
According to the direction when turning, turning can be divided into two types: forward turning and backward turning.
(1) Forward turn
Forward turn is a method of moving the center of the body in front of the foot to change the direction of the body.
Essentials: Lift the heel with the pivot foot and roll the ground with the forefoot; push hard with the moving foot and twist the waist to drive the body to turn smoothly.
(2) Back turn
Back turn is a method of moving your feet to step behind your pivot foot to change the direction of your body.
Essentials: Lift the heels with the pivot foot, roll the ground with the forefoot, buckle the knee joint inward, and cooperate with the waist twist to drive the backward turn.
7. Jumping
Jumping is a way for players to achieve height and distance in competition. Since jumping in basketball takes place under conditions of fast movement and intense confrontation, you must learn to take off with both feet and one foot, and be able to take off on the spot, while running, and under conditions of confrontation, and be able to jump upward and sideways. , jump backward and jump continuously, etc. At the same time, it is required to jump quickly, jump in time, and jump high. There are two jumping movements: jumping with two feet and jumping with one foot.
(1) Jumping with both feet
It is often used on the spot or after stopping. It is mainly used for jump balls, jump shots, rebounds, and defensive steals from far away. ball.
Instructions for action: Before taking off, stand with your feet shoulder-width apart, bend the joints of your lower limbs, lower your center of gravity, lean your upper body slightly forward, and bend your arms and elbows slightly outward. When taking off, push your feet quickly and hard on the ground, swing your arms upwards quickly at the same time and use the power of lifting your waist to lift your body upwards. Your body should stretch naturally in the air to maintain balance. When landing, use the balls of your feet to land first, and bend your knees to cushion the gravity of your falling body. Pay attention to maintaining your body's balance and be prepared for the next movement.
Essentials: Bend your lower limbs and squat down, push your feet hard on the ground, swing your arms to lift your waist, and fully stretch your body in the air.
(2) One-legged jump
Mostly used while traveling, mainly used for forward shooting, catching the ball and rushing for basketball and cricket.
Instructions of action: When taking off, the last step should be small, the takeoff foot should be slightly bent forward, brake with the heel first, then quickly bend the knees and transition to pushing hard on the ground with the whole sole of the foot, while swinging the arms and raising the waist. , the other leg is bent on the knee to help take off. When the body is at the highest point in the air, the swinging legs are stretched out and jumped together naturally, and the whole body is coordinated. When landing, bend your knees to cushion and maintain body balance, and be ready for the next movement.
Essentials: Take off with a small stride and push hard on the ground; swing your legs, waist, abdomen, and arms in a coordinated manner, and your body will stretch naturally in the air, coordinate and powerfully.
2. Dribbling
Drying is called dribbling when the player holding the ball is on the spot or moving, using one hand to continuously press and catch the ball that rebounds from the ground. It is the only way for players to move the ball during the game; it is an important means to control and dominate the ball, organize tactical coordination and break through defense.
1. High dribbling
High dribbling is a dribbling method usually used in order to adjust the speed of the attack and select the offensive position when there is no defense.
Action method: When dribbling, the center of gravity of the body is high, the head is raised and the eyes are forward, the upper body is slightly tilted forward, with the elbow joint as the axis, and the ball is pressed with the hand (the place directly above the ball is the original position) High dribbling; press the back and upper side of the ball to perform high dribbling) and increase the strength. The ball will bounce high, far away, and fast, making it easier to observe the situation on the court (Figure-1).
Key points: Bend your legs slightly, lean your upper body slightly forward, press the ball with your hand in the correct position, and coordinate your hands, feet, and body.
Figure-1 Figure-2
2. Low dribbling
Low dribbling is often used when the opponent is pressing and you want to surpass the defense. A method of dribbling.
Action method: When dribbling and encountering a defense, bend your legs quickly and deeply, lower your center of gravity, lean your upper body forward at a large angle, and protect the ball with your body and the leg close to the defender. At the same time, press the ball briefly with your hand so that the height of the ball rebounding from the ground is below the knee joint, so that you can better control the ball and get rid of the defense and move forward (Figure 2).
Key points: suddenly lower the center of gravity, lean forward with the upper body, press the ball with short and powerful hands and control the height, and coordinate with the hands, feet and body.
3. Sudden stop and start of dribbling
Urgent stop and start of dribbling is a way to use changes in dribbling speed to get rid of the defense. When the opponent is pressing for defense, suddenly accelerate or decelerate (or stop moving forward) to get rid of the opponent and gain better offensive opportunities.
Action method: When dribbling quickly, when there is a sudden emergency stop, press the front and top of the ball for the last time with your hands, step forward with both feet to stop suddenly, lower the center of gravity, maintain body balance, and use your body, Legs and arms protect the ball. When dribbling suddenly, push your back foot hard on the ground, lean forward quickly with your upper body and press the upper back side of the ball with your hand, and quickly start dribbling forward to get rid of the defense and gain a favorable offensive opportunity (Figure 3-5).
Figure 3 Figure 4 Figure 5
Key points: lower the center of gravity when stopping suddenly, and press the front and top of the ball with the hand racket; when starting up suddenly, kick off the ground powerfully, start quickly and fiercely, and use the hand to Press the back and top of the ball. Emphasize the coordination and cooperation of hands, feet, body and vision.
4. Change direction in front of the body and change hands to dribble
This is when dribbling quickly and encountering an opponent blocking the path of dribbling, suddenly turning left or right A dribbling method that changes direction to get rid of the defense.
Action method: When the dribbler wants to break through from the opponent's right side, he first dribbles to the opponent's left side. When the opponent moves to the left, the dribbler suddenly changes direction. When changing direction, hit the ball with your right hand and press the upper right side of the ball, so that the ball passes in front of your body and hits it to the left. At the same time, step forward with your left foot to the left, twist your upper body to the left, block the defender with your side shoulder, and then hit it with your left hand. Directly behind the ball, the hand movement should be fast, the height of the ball's rebound should be low, and the right leg should be quickly stepped out to break through from the opponent's right side (Figure 6-8).
Figure 6 Figure 7 Figure 8
Key points: When changing direction, look up at your opponent, press the side and left side of the ball with your hand, and strictly control the landing point of the ball. Use your hands, feet, Coordinate the shoulders and body.
5. Dribbling without changing hands while changing direction in front of the body
This is when dribbling forward and encountering an opponent blocking the forward path, without changing hands to the left or right. Cross dribbling is a dribbling method that changes the direction and route of the ball to get rid of the defense (also called front dribbling).
Figure 9 Figure 10 Figure 11
Action method: When the dribbling player wants to break through from the left side of the opponent, first move the ball from the right side of the body (shoot and press the right side of the ball Above) Push the racket toward the middle position in front of you, move your hand to the front of your body along with the ball, and make a feint, then pull the ball back to the left, and at the same time, quickly step forward to the right with the left side, sideways Use your body and legs to protect the ball with your shoulders, and still use your right hand to dribble to accelerate away from the defense (Figure 9-11).
Key points: When changing direction, press the upper side of the ball with the racket, pull the ball quickly and powerfully, move sideways in time to protect the ball, and quickly get rid of the opponent.
6. Dribbling from behind
This is when dribbling forward, when an opponent intercepts one side, and the distance is too close to dribble in front of the body. , a dribbling method used.
Action method: When a dribbling player breaks through from the opponent's right side, he first dribbles to the opponent's left side. When the opponent's center of gravity moves to the left, he suddenly and quickly uses his right hand to hit the outside of the right side of the ball. , and at the same time, step forward with your right foot and tap the ball from behind to the front of your left side. As the left foot quickly steps forward, he immediately switches to his left hand to dribble, protecting the ball with his side shoulder and quickly breaking through the opponent (Figure 12-15).
Essentials: When dribbling from behind, look up and look at the opponent, hold the right outer side of the ball with your hand, coordinate your hands, feet, legs and body, and change hands to dribble forward to speed up.
Figure 12 Figure 13 Figure 14 Figure 15
7. Dribbling turn
This is when the dribbling player breaks through to a certain side of the defensive player and the route is blocked. And when the defensive distance is very close, a dribbling method is used to turn around and change the direction and route to get rid of the opponent.
Action method: If you dribble to the right with your right hand and encounter an opponent approaching your right side to block the route, if your right foot is in front, you should quickly step on your left foot and use your left foot as the center. Feet, push your right foot on the ground to retreat, and follow the trend to make a back turn. While turning around, press the upper right side of the ball with your right hand, pull the ball to the side and rear of the body, and switch to the left hand to press the ball to break through from the right side of the opponent (Figure 16-18).
Figure 16 Figure 17 Figure 18
Key points: When turning around, you should raise your head to observe the position and timing, keep your hands close to your torso, push on the ground, turn around, pull the ball, shoot and press the ball in a coordinated manner .
3. Passing and catching
Passing and catching techniques are methods for purposefully transferring the ball between players in basketball games. It is the most commonly used basic technology in basketball games. It is the link between offensive players to communicate with each other and organize attacks on the court. It is a basic technology that must be possessed to achieve tactical coordination.
The basic methods of passing and catching techniques are not complicated, but they are completed under the conditions of fierce competition between the offense and defense. The passing player must not only get the ball past his opponent and avoid his teammates' opponents from stealing it, but he must also make it easy for his teammates to catch the ball and complete the next action.
The quality of passing and catching directly affects the performance of other skills and tactical quality, as well as the outcome of the game.
(1) Passing the ball
1. Two-handed chest passing
The two-hand chest passing is the most basic and most commonly used pass. ball method. This kind of passing is fast and powerful, can be used in different directions and distances, and can be easily combined with breakthroughs, shooting and other actions.
Figure 19 Figure 20
Instructions of action: Spread the five fingers of both hands naturally, with the two thumbs facing each other in a figure eight shape, hold the ball behind both sides with the parts above the base of the fingers, and keep the palms hollow. Relax the muscles of your shoulders, arms, and wrists, bend your elbows naturally to your sides, and place the ball between your chest and abdomen. The body is in a basic standing position and the eyes are focused on the passing target. When passing the ball, push the back foot on the ground, move the body's center of gravity forward, and at the same time extend the forearm forward briefly, rotate the wrist from bottom to top, and turn it from the inside to outside to shake the wrist rapidly, press down hard with the thumb, and flick hard with the index and middle fingers. Pass the ball. After the ball is released, the thumb and palm of the hand are downward, and the other four fingers are forward. The further the distance of the pass, the greater the range of movement of kicking the ground and extending the arms, and it must be coordinated with the waist, abdomen and body (Figure 19-20).
Essentials: Push on the ground and extend your arms, turn your wrists, shake your wrists, and pluck your fingers at the same time. The entire movement must be coordinated, the force of both hands must be even, the whole body movements must be coherent, and the body balance must be maintained.
The two-hand chest pass can be performed while traveling and while jumping in the air.
Passing and catching the ball with both hands in front of the chest while moving is a continuous action. When catching or passing the ball, the movements of the hands and feet must be coordinated. Generally, the right foot is on the ground to catch the ball, and the left foot is stepped up (before the right foot is lifted and then landed) to pass the ball. The movement of the hands is to meet the ball with both hands, quickly retract the arms to cushion the ball, then quickly extend the forearm, shake the wrist, and use your fingers to flick the ball and release it.
Essentials: Hold the ball with both hands in front of the abdomen, tilt the fingertips forward toward the lower body; swing the forearms forward and turn the wrists, and add strength with the small, no, and middle fingers.
2. Passing the ball over the head with both hands
Passing the ball over the head with both hands has a high release point, which is easy to combine with overhead shooting. However, when used in combination with breakthrough, dribbling and other techniques, it is difficult to The range of motion is increased, so it is suitable for tall players. It is mostly used for passing high-altitude balls at medium and long distances, launching the first pass of a fast break after grabbing rebounds, and transferring the ball to internal and external line players.
Action method: The method of holding the ball is the same as passing the ball with both hands in front of the chest. Hold the ball above your head with both hands, elbows forward. When passing the ball at close range, swing the forearm forward, buckle the wrist forward and evert, and at the same time push the ball forward with the thumb, index and middle finger. When the passing distance is long, push your feet on the ground, use your waist and abdomen to drive your upper arms to exert force, swing your forearms forward, and buckle your wrists and fingers forward to pass the ball. When jumping to pass the ball over the head with both hands, hold the ball with both hands and swing it behind the head. When jumping to the highest point, use strength on the waist and abdomen, swing the arms forward, and use the wrists and fingers to pass the ball (Figure 21-23).
Figure 21 Figure 22 Figure 23
Key points: Hold the ball and bend above the elbow, push on the ground and use strength on the waist and abdomen; swing the forearm and bend the wrist, and add strength with the thumb, index and middle finger.
3. One-hand over-the-shoulder pass:
One-hand over-the-shoulder pass is the most basic passing method, and it is a frequently used long-distance passing method. It has fast speed, long distance and high accuracy, and is often used during long passes and fast breaks.
Figure 24 Figure 25 Figure 26 27
Action method: The method of holding the ball is the same as passing the ball with both hands in front of the chest. The feet are parallel and open. When passing the ball with the right hand, the left foot goes to Take half a step in the direction of passing, and at the same time guide the ball to the side of your right shoulder with both hands, with your left shoulder facing the direction of passing, your right arm is approximately parallel to the ground, your forearm is approximately perpendicular to the ground, your wrist is bent backward, and your right hand holds the ball behind and below (Holding the ball with one hand), with the center of body weight on the right foot. When passing the ball, push the right foot on the ground and rotate to drive the upper arm, with the elbow leading, the forearm is thrown forward quickly, the wrist is quickly buckled forward, and finally the ball is passed through the flicking and pressing action of the index, middle and ring fingers (Figure 24- 27).
Essentials: Transfer the ball to the right shoulder, bend the wrist behind the ball, push on the ground, turn the shoulder, swing the arm, and buckle the wrist in a coordinated and powerful manner.
(2). Catching the ball
1. Catch the ball at chest height with both hands
Action method: When catching the ball, extend your arms naturally to catch the ball, elbow The joints are slightly bent, the fingers are naturally separated, the thumbs of both hands face each other in a figure eight shape, the palms are slightly forward, and the hands form a semi-circle. When your hands touch the ball, follow the ball with your arms to slow down the speed and momentum of the ball. At the same time, hold the ball with both hands and place it in front of your chest (Figure 28-30).
Figure 28 Figure 29 Figure 30
Key points: When the ball is coming, stretch out both arms to meet it, with the two thumbs facing each other to form a semi-circle; the arm that touches the ball will follow the ball and follow the trend. Hold the ball in front of your chest and abdomen.
2. Catch the ball at head height with both hands
Figure 31 Figure 32 Figure 33
The action method and essentials are the same as catching the ball at chest height with both hands. It's just that the two arms are stretched forward and upward to meet the ball, with the fingers pointing upward (Figure 31-33).
3. Catch the ball below the waist with both hands
Instructions of action: When catching the ball, bend your legs deeply, step forward with one foot, lean your upper body forward, and place your center of gravity on the front foot. . Stretch your hands forward to meet the ball, with your fingers naturally separated, your two little fingers forming a figure eight, and your palms facing the direction of the ball. When the hand touches the ball, bend the elbows and retract the arms, catch the ball at the same time, hold the ball between the chest and abdomen, and maintain a basic standing posture (Figure 34-35).
Essentials: Lower your center of gravity, step forward with one foot, and make a half-circle with the little fingers of both hands relative to each other. After touching the ball, take it back, hold the ball in front of your chest, and maintain a basic standing posture.
Figure 34 Figure 35
4. Catch the rebound ball with both hands
Action method: When catching the ball, step up to meet the ball, lean your upper body forward, but keep your head up The ball comes visually. When catching the ball, stretch your arms forward and downward to catch the ball, spread your fingers naturally, and point your fingers downward. When the ball just bounces, catch the ball from the sides with both hands, and guide the ball to the chest and abdomen, keeping The body is in a basic standing position (Figure 36-38).
Figure 36 Figure 37 Figure 38
Key points: Step forward to meet the ball, lean your upper body forward, stretch your arms forward and downward to meet the ball, touch the ball with your fingers open, and follow the trend Hold the ball between your chest and abdomen.
5. Ground ball with both hands
Instructions of action: When catching the ball, take a step in the direction of the ball, squat down, stretch the fingers of both hands downward to meet the ball, and keep the palms forward. After touching the ball, hold the ball smoothly. Place the ball between your chest and abdomen to maintain body balance. Be careful not to stand with your feet open to avoid missing the ball.
Essentials: Step and squat down to see the ball coming, stretch out your arms to meet the ball, palms pointing forward and downward, touch the ball and hold it in your hand.
4. Shooting
Shooting is a method for players holding the ball to throw the ball into the basket. It is the most important skill in basketball. Because the use of any technology or tactics is to create favorable shooting opportunities. Therefore, in shooting teaching and training, attention should be paid to mastering correct and standardized shooting techniques, and special emphasis should be placed on shooting accuracy. Taking "accuracy" as the guideline drives the improvement of all technologies and tactics.
Although there are many shooting action methods, from the theoretical analysis of shooting technology, they all consist of the preparation stage of shooting (including mental preparation and physical preparation), ball-holding action (including holding the ball with both hands and one-handed holding the ball), aiming It consists of six links: method, shooting action, ball flight arc, and ball rotation.
(1) Basic steps of shooting action
1. Preparation stage
Be fully prepared mentally and physically before shooting. This is an important factor affecting shooting percentage. In particular, shooting is completed under the conditions of fierce offensive and defensive confrontation. This requires students or team members to first establish the determination to hit when learning shooting skills. When shooting, they must be highly concentrated, calm, control their emotions, eliminate interference, and strengthen their determination. .
The second is to prepare your body. Although the ways and methods of shooting are different, the correct shooting posture must be used to maintain body balance. Controlling body balance is the basic condition to ensure the accurate direction of the ball.
2. Holding the ball
Figure 39 Figure 40 Figure 41
In addition to preparing the body for shooting, you must also maintain the correct posture. Ball action, placing the ball in the right spot.
(1) Holding the ball with one hand
When shooting, the five fingers should be separated naturally. Use the outer edge of the finger and the part above the root of the finger to support the bottom of the ball. The palm of the hand is free, the wrist is tilted back, and the ball is The center of gravity falls between the index finger and middle finger, the elbow joint naturally bends and droops, and the ball is placed in front and above the shoulder on the same side (Figure 39-41).
(2) Action of holding the ball with both hands
Figure 42 Figure 43
The fingers of both hands should be separated naturally, the thumbs should be opposite to each other in a figure-eight shape, and the ball should be held above the base of the fingers. Keep your palms free, relax your wrists, bend your arms naturally, droop your elbow joints, relax your shoulder joints, and place the ball in front of your chest (Figure 42-43).
3. Aiming method
Aiming at the basket means keeping your eyes focused (looking at a certain point on the rim or backboard) when shooting. Aiming is to accurately visually detect the direction and distance of the shot, thereby determining the angle of the shot, the amount of force and the height of the ball's flight arc. Aiming is an important part of improving the hit rate.
(1) The aiming point when shooting directly is the point closest to you on the rim, which is the center point of the front edge of the rim. This aiming point works anywhere on the court and is not affected by the elasticity of the backboard.
(2) The aiming point when shooting against the backboard is the point on the backboard that can make the ball bounce into the basket. Bump shooting is suitable for areas with an angle of 15-45 degrees from the basket, with an angle close to 30 degrees being the best. The aiming point of the shot against the board varies depending on the angle, distance and force of the shot. Generally speaking, when the angle is small and the distance is far, the aiming point is high and far away from the hoop; conversely, it is low and close. .
(3) Shooting action
The key to shooting action. The characteristics of the shooting action are "fast", "high", "far" and "variable". "Fast" requires shortening the preparation time for shooting as much as possible and increasing the speed of shooting; "high" requires people to jump high and the ball release point is higher; "far" requires the shooting distance to be long and accurate; "The shooting methods are varied and he is good at flexibly shooting according to the game situation.
When shooting with one hand, use force from bottom to top in order to throw the ball by extending your arms forward and upward, raising your elbows, pressing your wrists, etc. and using the elasticity of your fingers.
When shooting with both hands, extend the ball from bottom to top and both arms forward and upward. Finally, turn the palms outward and use the fingertips of the thumb, index finger and middle finger of both hands to throw the ball.
4. The arc of the ball’s flight
The arc of the ball flying in the air after being released (also called a parabola) can be theoretically analyzed into three types: low, high, and medium.
(1) Low arc: It means that the route of the ball flying into the basket is close to the horizontal line. At this time, the area of ????the basket ring exposed under the ball is very small, making it difficult to hit.
(2) High arc: refers to the route of the ball flying into the basket close to the vertical line, when the basket ring is exposed to the ball