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Help me draw up a basketball training program

A fat swallow the elephant2010-03-24 14:10:07 +0000 #1
I am 172cm. General Bounce. Also jumped up to touch the plate, more than the thumb

master a plan to help me Top Bar
love of the snow sail2010-03-24 14:20:53 +0000 #2
1, spring force is full-body strength, running speed, reaction speed , physical coordination, flexibility, flexibility, a comprehensive expression.

Therefore, we can not think that increasing the bounce on the jumping all day long on the list of. You must adhere to stretch his body every day in different parts of the tendons, ligaments, muscles and joints to expand the scope of activities at the same time, do all sorts of complex help to improve physical coordination of gymnastics. Action to be accurate, beautiful, both power and ease.

2, strength training is best arranged by a physical training instructor and counseling.

If your training, preferably 2 to 4 times a week the great strength training, the training must pay attention to safety in order to avoid accidental injury. The so-called strength training is to use the big load of the barbell exercises. There are three commonly used in the most typical:

load Dunqi, the clean, snatch. In short, this practice results the higher the number, your jumping ability, the better.

As for the weight of each practice, group number, frequency, action specification and other issues, in principle, is:

a big strength training at least twice a week, not more than four times, to give the body time to recover excess, but for many years carried out uninterrupted.

2, the best arrangements for each class of the above three practice methods.

3, we should pay attention to big movements strength training of technical specifications, must not recklessly.

4, the small strength training is the use of a variety of comprehensive training equipment and dumbbells, and other training. Lighter weight, group numbers and more frequently. The purpose is to improve muscular endurance, and thicker muscle fibers, reducing fat, strength training can be a small change in the garden every day to practice, but it is best not to and great strength training the same time. Whether big or small power strength training, a course of time not to delay too long, from 1.5 to 2 hours is appropriate. There is strength also need the density.

3, speed training to improve jumping ability is also an important aspect.

Repeated sprint training is still necessary. 30 times, 50 times, maybe 80 times, it depends on the spirit of your hardship. The so-called sprint, require you to own forging ahead at full speed after the warming-up, rather than medium speed. Specific speed training strength training with large the same, do not have to practice every day, every Wednesday hours. Also pay special attention to the use of small; strength training means to strengthen the back of the thigh muscle group strength.

4, a variety of specialized means of jumping exercises are many, such as rope skipping, hurdle race, touch ring, touch on the small black box along, and even touch on the backboard along.

Finally, I would like to mention the nervous system and the relationship between jumping ability. We already know that speed, strength, coordination, flexibility, flexibility, these qualities in an instant the role of an integrated down on the ground bounce is generated when the power, then what are these qualities in an instant it broke out at the same time? Is the motivation and motor nervous system. In other words, if you really want to but above the highest of all, you have to leave no stone unturned to make their own motor system to send out the strongest muscles in your body the impulse signal. This strong stimulation group of intense muscle contraction force generated tremendous energy, muscle contraction, in turn prompted intense group of motor neuron system is more sensitive, which could give a stronger impulse. The two promote each other, the more you jump higher. But it is also difficult in the difficult, there is no powerful motivation, motor nerve system is not powerful impulse, and all the so-called scientific, modernization, management, training methods and means are all nonsense. Finally, I wish your dreams come true.

The other:

congenital very important, the United States the most famous vertical jump training program, the ability to increase vertical jump is expected to excel at 20-30 cm above training process is hard, the whole process will take 15 weeks.

For every action project, if a movement to make three groups, the groups can not be more than two minutes rest between, if completed, be made directly to the next project, remember not to rest! !

1st item: squat jump

1, the beginning, squat to? Position, hands placed on the former,

2, up jumped off the ground for at least 20 to 25cm. (If you feel easy, you can jump to 25-30cm). When in the air, your hands need to be placed behind. Touch the ground when complete a.

Next, simply repeat the above steps! ! !

Rapid increase in Spring Training Tutorial 2

The second: lift toes (toes)

1. First of all, find a cascade or a book to pad feet, and then only the toes on the top, heels should not touch the ground or Dianzhe

2. Toe carried to the highest point of

3. Then gradually down to complete one. . Feet completed, the completion of a group.

Rapid increase in Spring Training Tutorial 3

Third: Step

1. To find a chair to put one foot is entered, a 90-degree

2. Make every effort to jump open, change in the air, feet on the chair,

3. repeat 2, the original take-off foot back into the chair, complete another jump.

Rapid increase in Spring Training Tutorial 4

Fourth: Vertical Jump

1. Put your feet straight, and shoulder width, "lock" your knees ...

2. Just use your legs jump, only be able to bend your feet Guo, try to bend the knee ...

3. to the ground, when, and then quickly jump to complete a ...

This is a difficult, You can use your hand to help the rapid take-off ...

Spring Training Tutorial increase 5 5th item: toe dance

1. will be carried to the highest point of the toe,

2. with the toes quick take-off, jump shall not exceed 1.5 or 2.5cm

Leapfrog practice is necessary, for the jumping ability increase is certainly helpful, because this is a way to train strength. In addition, there are other ways.

The first method is the most effective, and also the most difficult, and can make you bounce in a short time to improve. Specific practices: Wage Keng, about one meter deep. Your legs tied at 5 pounds of sandbags, jump into the pit. Try to load the case of leaping out from the pit. Half a month, it will pit deepened 20 cm, while the load increase by 2-3 pounds, continued to practice. Such a cycle, and finally can no longer lift heavy loads, not leaps from the pit when the practice to stop there. Lifting heavy loads, and then try to jump how high.

The second method, the effect is not very obvious, but easy to implement. Specific Methods: tie a rubber band on the ankle, standing vertical jump. Daily practice half an hour. But I feel that this approach not apparent.

I wish you good luck, the future sports star!

To develop explosive power, we must increase the muscle contraction strength and working distance, shorten working hours, strength training, make a small load of machinery for rapid movement, without reducing its speed, and gradually increase the load to improve the strength of muscle contraction . Just said use "bear cast" technology moves fall opponent, rely mainly on the strength increase explosive muscle contraction. Increase the power of technology can enhance the ability to control, so in ordinary training, not only the technical efforts, but also particularly in the increase, such as explosive power, efforts to improve the speed of muscle contraction. Practice has proved that high-intensity explosive is to improve the performance essential factors. So how do to improve explosive power? (A) transform load and speed. (B) to strengthen professional and technical training to enhance muscle control and movement made the ability to relax before the force. (C) the initial muscle length, only the lengthening of the muscle contraction only faster and strength. (D) after the forces of practicing relaxation exercises.

In the explosive force of the factors, forces play a leading role, so the strength of growth contribute to explosive growth. But the forces are by no means explosive. That does not have the power in actual combat will be able to make good use of technology. The explosive force of a judo athlete must pass the basic strength and speed, technology, combining the sensitivity of coordination in order to play. Some people can lift very heavy weights, but a wrestling fail at specifically is the lack of specific strength. Judo athletes confrontation, they need strength, but also the speed, but also endurance, strength of some of our athletes do not feel bad, the key is the special ability and speed-strength difference. Training in the future attention should be paid in a power transferred to the special forces, special forces based on the increase.

The development of power should pay attention to the problem:

(a) load. Facts show that only under certain conditions, the weight of strength training in order to make the power increase, and strength training in the use of a different load, the effect of different, therefore, vary in training, reasonable arrangements for loading.

(B) of the super-compensation. A lot of energy consumption of the movement of goods, sports stop catabolism secondary role, energy, material synthesis began to recover in excess of the original substances in the body of energy.

(3) training interval. Practice has proved that strength training in order to repeat the best, because the strength of fast-growing subsided after cessation of training is also faster.

(4) Age and gender. Strength training the same person at different ages during the reaction is different from the value of the size of the power of men and women are very different.

Both men and women, as long insisted on strength training, to maintain and develop the strength of the quality of a good results.

First, the most important thing is you have a great yearning for a dunk `
Second, you have to live in resistance to the lonely, to eat the bitter` can be sustained.

Third, you must own self-confidence, I believe they can row! history, there are a lot shorter people dunk of `such as small potatoes Weber, 170 or even less than his hands` Flip `2000 session of the National Slam Dunk Champion 175. tall, 175 in the United States can dunk a lot of people` While Europe and the United States Constitution is indeed a strong `but Through proper training can be achieved. our school had an American student named Matthew, we may recognize the `more` fat is not very high standing, but he could jump to seize the basket.

Fourth, dunking is not your the ultimate goal of `exercise, brings the power and beauty, giving the feeling of flying. Of course, you have to kind of hi

Fun flying feeling.

Fifth, if you are less than 170, of course, you can not afford to dream of the standard deduction 3.05 of the basket, because people always have limits `` `You are not days to be professional but it was impossible to train. 2.9-2.95, but can buckle around the basket, most of the basket are so high`

of course, on the streets The. except stadium.

No. 7, there is a good pair of basketball shoes and adequate protection. No. 8, have the time and energy to practice, not afraid of boring.

9, there are a bunch of friends, support and participation, this is very important, There are several good bounce with the best to play. No. 10, can be skilled flying one-handed layup, and the desire to fly. desire to be the first.

2, of the specific physical requirements in all aspects

1, this process probably continued to Bar a few years, but usually note that `physical exercise, sports-loving` and the appropriate training can be a year full within one year can dunk -2, at least you can give the feeling of a dunk, you can see the majesty of your flight. Remember to continuous exercise, but not every day you have to `` maintain a certain amount of time each week `normal life, we should pay attention to maintaining the training effect of` 2, body fat, less to maintain. in general there will be no regular exercise `The key issue is that you may not be time to start`, but it does not matter that 3 pairs of sports not just basketball-loving, if you go to practice track and field, you do not feel useless or irrelevant, or even refused. 4, if necessary, when can be a holiday (the best summer vacation) to the specialized practice `non-stop from morning to night. This looks a bit BT, but soon you will find yourself able to adapt to, and tiring day, but always there could ever use force. 5, I believe I said `If you think these words may be useless to leave immediately. 6, it is best to swim, and is willing to go to the gym, or their own to find ways to .7, dunk allows you to self-confidence, but remember not to use this contempt for people with high than you `need to know more than you higher than you in this practice will be very easy. Everyone has their own strengths and potential.

8, will not affect their learning outside of` this is you learn things that `To be sure Even if you can dunk no admission to the professional team, you have to rely on learning .9, entertaining, do not rush to see their results, adhere to and maintain, you will gradually see the results, particular attention to "plateau response" to this In the course of any practice there, such as practicing guitar, piano, doing `Orsay, etc., will first .10, with the basketball court to be positive and be good at imitating players movements.

3, the implementation process (sub-paragraphs )

When you start from the first day, we will build it as a part of life can not be three days of fishing. Do not be afraid to practice their own fail, even if not practicing the words `Do not upset because you learned in this process is far more than the dunk itself, much more.

(1) Basketball Exercise:

dunk the basketball as a `turn now to talk about the issue of how to play basketball. basketball is a collective project, it must be clear. But many of our basketball-loving friends have neglected this point alone playing `` think that they alone do not play a `` `This is wrong no matter who a person is no substitute for a group. Perhaps the key to the ball you can handle the basketball, but the fun of` this is not everyone happy is the most fun The. Do not feel that they play well, or even to despise other people's `state of mind is not going to be important. literacy is the first one played three very good years but technology is not keep up with a hit six years of technological bad `This is a fact, because the sense of basketball the most important experience is also very important to the understanding of` pairs of basketball are not the same. Do not feel that they play is to fight and insist, and others, SHOPPING, tolerance, wisdom that can be handed you do not Friends `learned a lot of little things. know that you can play basketball on the streets and even a formal `` slam dunk contest will be your weapon.

(layup) to dunk, first Shanghao basket. Here are Many noted that `` a lot of people are quasi-`lay-jump is not high, but actual useful in this` `But there is no slam dunk for our use. Of course, feel the ball is very important. layup points lower hand and masters,We have taken expert layup, low-hand is used in other places.

Exercise 1. Master layup from the center line two sides, alternating layup `10 a group of` take-off time practicing with the `best` repeatedly until you can jump in your the highest point at the ball in their hands were also sent to the highest point, this can make up for your height, you can increase your endurance capacity. This part of basic training and `the layup in peacetime, we should pay attention to this request. you have all of the lay - we must follow this standard. Note that the focus is always on the take-off into the take-off leg before, so conducive to the outbreak. more than trying to `get on to their own feeling is the same as take-off a strong spring. Such a feeling will ultimately lead to fly you have the same feeling. more than Practice layup. Exercise 2. The bottom line layup `requirements such as the former` but to hand-side basketball sent the basket, remember Do not be afraid not enter the basket `` Do not be afraid to drop it has been necessary to remain in the hands of the ball until it l to the highest point was shot. Exercise 3. hit the ball rebounds, asked if the former `the premise that you have to touch the backboard, the plan to take into account the issue of bouncing, bouncing exercises in the following talk. layup goal is rebounding, at the highest point of Basketball at the time of their hands onto the boards will not let go. repeated so that clear goals for himself an `example of today's high is the backboard edge, cross section days to see if they are improved? Exercise 4. long-range basket, we must step by step, a start point of take-off into the distance from the backboard and then gradually increase the `standard` is that you can send basketball like a normal layup under the basket. pay attention to his posture, we must stretch, chic. This is not urgent `is a slow slow process, you may still keep up with `Do not jump blindly to increase the distance from` that would make you develop bad habits layup `action will be deformed. but from time to time trying to far more than the original distance from the sense of taste `This is also necessary to make you bound by your actions. until one day you can fine-point line in the low-hand layup in the first four shots point jump master layup. to get to the hoop basketball court. aware of their movements, take-off is necessary to understand the feeling to be flying. Exercise 5. around the box to practice, that is, on one side take-off, anti-hook layup, the air felt as before.

more than 5 exercises is the most basic exercises, you can develop your The endurance capacity and ability to control the body, as well as the coordination of the basket, do not remember the ball not the highest in the shot of the day `Of course, this game has a certain impact. But you have to learn to regulate themselves. these exercises should be and shooting the basketball the same throughout your exercise. Of course, you can also find similar training methods, many people learn in practical exercises. is essential that you have to learn some basketball superstar moves `though not necessarily to do `` good place to do training, but again these difficult movements can develop your coordination, flexibility, jumping, etc. You can also Zenga `basketball spectator. layup must have the desire.

(dribbling, defense , shooting, etc.)

dribbling is very important in the `real dunk is none other than get out of Road for you to buckle` You always have a certain extraordinary and dribbling. But this, and now is not to discuss the core issues associated with ` therefore omitted in subsequent articles `speak.

(rebounds) is conducive to bounce, and bounce some sense of` will be explained.

(2) Bounce bounce specialized training

do not dunk it is not conceivable that, unless you and the Austrian fat, as high as Yao Ming. for what we are after is actually a dunk show jumping and flying posture pursuit of beauty. where sub-2 parts, a combination of `independent of the basketball on the basketball court.

A. independent of the Basketball.

1. sprints and long jump. This is two very important `a good sprinter must be a player with considerable strength of the long jump. Speed is also a pleasure. In the dunk, the unit 4, and gastrocnemius muscle contraction is the most strong, while the sprint and long jump in practice this is a good means of two quick explosive. We normally gym ah `spare time he can practice the two. sprinter: 30 meters, 50 meters sprint, 100 meters is not necessary. but as comprehensive development is necessary to pay attention to `sprint realize that two muscle contraction` must do its utmost. sprinter to run `but it should always run a very long time to` maintain the muscle is not necessarily a certain tension in

for training and improving helpful. Long Jump: standing long jump, be sure to use the full experience of `special attention to muscle contraction. sprint jump, pay attention to speed and take-off when the starting center of gravity legs feeling take-off when your Achilles tendon feels pulled extreme. leapfrog: General 20 m , 4 `can be put forth is finished after basketball practice, at a time when you are tired of these exercises is easy to raise, but do not over`. . Achilles tendon Achilles tendon length of the exercise we all know very influential on the bounce, if the practice is mainly in front of the thigh strength training, then the following is the `right calf muscle and Achilles tendon in training load toes: Be sure to quickly shank` or you are `thicker and easier to find the Achilles tendon must be stretched to the maximum to tear` and have a sense of course, is not true. General gym equipment such `If not, can make their own. The most up to a certain time can go to the steps to do both toes tread stairs, and the rest do not step on, do toes.

Take-off weight-bearing squat and then broke out, generally 10 or so a group of `8 groups. One-foot jump, one leg 30, in turn 8 groups. Or the old asked `experienced Achilles tendon stretch. Single leg squat again to support the toes, it is very difficult leg strength of `wait for you can do to a certain extent you can` static exercise thigh and lower leg.

Above practice is not necessarily particular to do `normal life, but you must always do` and the like look like, so that it can effect.

3. Fat consumption as well as the opposing forces exercises

Swimming: This is the best way, you can quickly burn up the fat, you can try to run in the shallow water, so that girls can be a very good try. Of course, every day to swim on a summer tour, this should be as a compulsory subject, but they can see more beautiful cool! Fitness: From the traditional sense, the more light the better man, but the strength is very important `` He can not protect you against injury. The appropriate load to practice such as bench press, and so `the improvement of sprint and the power of the outbreak is very good layup. The best is to boxing, you can fully mobilize your whole body, especially waist. Waist is very critical to the strength of the bounce. Endurance and stretch from the bounce and your waist power and control. Waist specialized training: ups, twist, sit on her own, weight-bearing from the waist, against the practice, supported by flat leg raise his arms legs and body so that the vertical, and so very good.

B. and basketball-related quality of practice.

1. Ball court and from the sprint race `a round trip can be. Rest before continuing.

2. Himself or ask others to drop the ball sprint the basket, there is sufficient distance point The run-up time of the air and then catch the ball layup. Remember do not wait for you to be a layup and then asked people to throw the ball, so it is best thrown himself `the pace of such a practice is conducive to the coordination exercises. more try, have slowly also adapted to the so-called `empty then, but lower than that required high of 3. backboard practice: their own plates and then jump ball hit` attention to the bouncing to the requirements of take-off, but this is not effective in actual combat. By doing so just to practice jumping.

4. ★ The most important one is the Mogao practice of template `template will be able to touch the touch box box` we have given ourselves a standard and has been the focus of the game `attention to take-off must be the top forward to experience the feeling of the air glider `the last hand will not hit the board if the highest point of the` take-off way of escape is not fixed but the person holding the same as the `gliding to the board, so that must be filled in your practice being, this is the core. take-off requirements and prior to the same.

Well, here regarded as the preparatory work done dunk `These are the basics, but not you practice the success of` will definitely have to learn how to train, so that greatly improve the quality of their own, especially `bounce. Of course, such training can be completed and basketball together the best. sprinter These linkages can be the basis of his practice at home, dormitory corridors can be. If you are serious about training, if not unexpected bounce you should be able to reach 80CM above, basically to try dunk of the. in the dunk before there is the most important point is that sports injury treatment and protection.

There is more than quasi-sexual practice shooting, three sub-10 shooting in 7 of the best around, are you fit to be back!
qq3973849292010-03-24 14:46:40 +0000 #3
United States's most famous vertical jump training program, the ability to increase vertical jump is expected to excel at 20-30 cm above training process is hard, the whole process will take 15 weeks.

For each action item, if a motion to for three groups, the groups can not be more than two minutes rest between, if completed, be made directly to the next project, remember not to rest! !

1st item: squat jump

1, at the beginning, to the ¼ squat position, hands placed on the former,

2, up jumped off the ground for at least 20 to 25cm. (If you feel easy, you can jump to 25-30cm). When in the air, your hands need to be placed behind. Touch the ground when complete a.

Next, simply repeat the above steps! ! !

The second: lift toes (toes)

1. First of all, find a cascade or a book to pad feet, and then only the toes on the top, heels should not touch the ground or Dianzhe

2. Toe carried to the highest point of

3. Then gradually down to complete one. . Feet completed, the completion of a group.

Third: Step

1. To find a chair to put one foot is entered, a 90-degree

2. Make every effort to jump in the air for feet, in the place the chair,

3. repeat 2, the original take-off foot back into the chair, complete another jump.

Fourth: Vertical Jump

1. Put your feet straight, and shoulder width, "lock" your knees ...

2. Just use your legs jump, only bend your feet? B, try to bend the knee ...

3. to the ground, when, and then quickly jump to complete a ...

This is a difficult, You can use your hand to help jump ...

Fifth: toe jump

1 . will be carried to the highest point of the toe,

2. with the toes quick take-off, jump shall not exceed 1.5 or 2.5cm

6th items: squat jump

This one is only practicing on Wednesday

1. Standing, embrace basketball in the chest

2. Squat (squat), look at the front, back straight, lift toes, thighs must maintain 90 degrees.

3. Jump to 8-13cm, we must keep these two positions,

4. Touch the ground to complete the look. . .

5. If you want to jump under 15 words, 1-14 need to jump on the 8-13cm, 15, the need to make every effort to jump

This is a difficult, You can use your hands to help jump ...

5th items: toe jump

1. will be carried to the highest point of the toe,

2. with the toes quick take-off, jump shall not exceed 1.5 or 2.5cm

6th items: squat jump

This one is only practicing on Wednesday

1. Standing, embrace basketball in the chest

2. Squat (squat), look at the front, back straight, lift toes, thighs must maintain 90 degrees.

3. Jump to 8-13cm, we must keep these two positions,

4. Touch the ground to complete the look. . .

5. If you want to jump under 15 words, 1-14 need to jump on the 8-13cm, 15, the need to make every effort to jump

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