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Give me a summer basketball training program

Small Pseudo - I Love2010-04-19 01:12:05 +0000 #1
I was playing ball and a decent striker but the ball barely know him I do not know how to drive the ball very few layups, but taking open jumpers good

I would like to practice both. I do not know how to practice. good, I append Score
Yi PhD Student2010-04-19 01:23:33 +0000 #2
Monday: A mainly dribble. Dribbling a variety of ways, such as standing around with one hand pull the ball, before pulling the ball, right hand turn after the body of precursor dribble, from high center of gravity and low center of gravity of two, left and right hands as a set of all 100, each of five practice , alternate is a group of 200; and then do the road right hand alternating between the crotch, back and turn, every 8-10 minutes. Then be free to make a dribble, shoot. Finally relax muscles.

Tuesday: physical-based.

Combined Exercise 1: Overall length from the court, fast dribble shuttle run, put down the ball immediately after a round trip to do 15 push-ups, then immediately rise to continuous touch rebounds 15 times, then immediately empty the audience do a shuttle run, quick sprint to the end, this is a group, do three teams to five in the middle good rest, I feel recovery to 70%, and began the next group, if that can not afford to practice in each group the number of first decreased with to adapt themselves to the training with gradually increasing.

Combined Exercise 2: the ball on the basket, empty-handed to be a game-shuttle run, and returned the ball to do the audience dribble around the field in three of the circle (two tee and in the ring), around alternating left and right hands to do the process of dribble to the opposite basket rack basket, to be goals, not advanced the ball up into words, and then immediately to the free throw line, a row of four penalty goals for progress better, and then the end This is a group, do five, note the time interval is restored to 70 percent beginning next group.

And then vote for a free, relaxed muscle, the end.

Wednesday, shot mainly in various locations to practice free throws and a jumper, you can vote for the group of 100 to hit 50 or in a group of four to six groups, the middle enough rest to do active rest, is not standing standing sitting, the way to rest a slight activity. And then practice shooting left-handed (action to be standard) close of 100, the distance 100. Right-hand layup and then practice, and both sides of the emergency stop jumpers, the number of their own grasp on it.

Then the free shot, relax, end.

Thursday, strength training.

Arm is to use dumbbells, no equipment can be brick, do both arms held before the peace, arms Lateral Raise (note the arm not fully extended, slightly bending) the development of the forearm, deltoid, trapezius muscle strength. Supine and prone position holding dumbbells do birds, training chest and back muscles, other arrangements according to their own circumstances, in principle: the weight of a large number of small to slow, low weight so fast on the number of times.

Leg: 1: squat, barbell back conditions, no conditions back people, let a friend ride on your shoulders, do squat, stand up to the last should be about toes, and quickly, with the outbreak, and then immediately above the bar or lay down, make a 20-meter sprint, and then the end, this is a group number and how much each group basis according to your own set your own forces, a gradual increase in the number of each group for close to you limit the level of 70% - 80% level, if the limit every time you want to do, then do a weight limit of a maximum of two can, and do not do more. 2: Grand leapfrog, four to six groups. 3, continuous touch rebounds 15 to - 20 as a group, 4 - 6 group. 4 feet running up the stairs or jump height, according to its own quantitative and develop leg strength. 5, jump and exercise: jumping from a certain height, then immediately jump forward in this high, do it 3-5. (Subject to conditions of limited equipment, can choose to not do under the circumstances, the best conditions to do that this effect is good) Finally, relax the muscles, the end.

Friday, low intensity hand strength training is to do some push-ups, sit-ups, 2 up (supine is lying prone after two while lifting the head and feet), vertical-horizontal pole (push-ups on each one to stand up after and then climbed down to do) can find a wall, and then inverted arm flexion and extension do with push-ups, in that it is inverted; still in situ high-profile leg; rope; these exercises are unarmed, you can choose to practice the line and ability to practice the words are also OK, and then you can do some free shots, relax muscles, the end.

Saturday, race. And friends is playing half-court, if there is a formal full match better, playing half-court can be.

Sunday closed.

Notes: 1. In practice the process, it is necessary accordance with its own actual ability, step by step from low intensity to high intensity, gradually increase, not flatly Zuo intense, will use up too training, up to Budao effect You hurt the body, Qi Zhong's group number and each of the Cishuoyiding to make their own adjustments under this principle, I say that the yes of a strength standard, there 能力 the implementation, lack of ability to point Zai Jian Shao Ke Yi first and gradually Jia, time grew Juedezhege standard Bunengmanzu own Le can be re-Zeng Jia .

2. This plan is based on the physical condition of high school graduates made an estimate in line strength is not suitable for junior high school, junior high school students can reduce the intensity in accordance with the content, that is one of the group number and frequency. 3. The only focus on physical fitness and physical training, basketball is second, and can require practice. 4. Estimates mentioned above to restore their physical situation (70%), if the subjective feeling of not allowed, you can use the pulse method of measurement, a group exercise test immediately after the pulse of the first 10 seconds, and then multiplied by 6, if 190 above shows that strength to, as to revert to how much for just the pulse measured by multiplying the Baifen Bi Xu Yao, come to the pulse of the value that you need, and also measured the first 10 seconds, measuring some number of times 你 have a certain experience has , we can roughly estimate, but also as a reference to the subjective feeling, meaning you though the pulse to about 70% or less, but you do feel tired, unable to start the next time, then we must continue to rest, to you can be started but not fully Huanguo Lai began when, do not fully recover before you start, otherwise no effect. 5. If during the learning process feeling unwell, never stop in time to pay attention, do not force insists that it is physically harmful for health of the things we do not do! 6. Inconvenient to use some terminology here, so I used easy to understand the argument, although some wordy, but should be able to see to understand. 7. This is a one week training program, within a month, can take three weeks to maintain strength, week low intensity approach, to avoid over-training. 8. Ability to improve recovery is the key to a good rest every day, or Bai Lian, also hurt the body.
▓ nothing was Jue love Ai ℡2010-04-19 01:18:47 +0000 #3
Hello -

ok .. I'll tell you. . . Take your time

your mind must remain the best state of mind

to keep playing basketball is not that bad

they will make mistakes will fully open their bodies to express themselves feel that this is the value of the performance of their own time

(in fact, is his own worst enemy, to restrain his fear mentality)

you have to know that I practice basketball in the basketball court is to prove that is to make opponents look -! !

Remember never give up

If you like basketball you love basketball so strong

play basketball would have to train hard if you really want to play basketball, then (cream of the crop is turned into a master) then you use the

Spirit desire (will power) + sweat (hard training) + time (regular exercise) = what you want to achieve

never give up the last few words to prove that there must be paid a return

I explain to you step by step

peacetime training exercises because of the multi-crotch crotch dribbled the ball right-hand man can really make use of

Cross can also be found under the right hand dribbling the rhythm

Note: Do not practice with his left hand patted way of not only a waste of time does not say how the effect is not bound to apply good

right-hand man of the exchange with the

1. right-hand dribble back and forth under pressure after standing patted Lianshu focus of their bodies patted down faster

2. Under cross-cross-down back with the right hand dribbling the ball unfamiliar with the palm of your hand, then patted Lianshu first after the finger pressure patted patted down the body after Lianshu faster! !

3. The back dribble to find the rhythm in this sense is to rely on their proficiency in a step by step slowly to

by-week to calculate the daily practice I estimate at least three weeks dribbling ability will increase

I In several key

that is not easily under the ball, if the ball is to be extraordinary.

Pedal across positive, turn shoulder to protect the ball probe, the second foot pedal quickly and actively.

To control the center of gravity stable. Taken the right foot when the right rear direction to the right toe, left foot inside the ball of your foot pedal to positive and effective.
] Shift the focus, stomp dribble moves consistency.

Finally, pay attention to break through before the dummy to create a better break time.

Lower center of gravity, will start soon.

Also note that the time is extraordinary breakthrough

If you would like to break through the right eye and shoulder - and steps must be to the left

and then suddenly accelerate or change direction! Accelerated and ran to the right -!

Detailed basketball video guide is a video album

very good (is CCTV5 Zhang guide)

still have to slowly practice - - there is definitely a lot of effort to absolute return! ! !

Real competition and personal practice 都 can finely learn

Practice makes perfect! Refueling ah!

Let you come in disguise video extraordinary breakthroughs have

above No drug is superior video cool

This can also be really good -

Although the amount of China

give you a more difficult exercise Games feel of the ball

the video suggest you turn out to be very familiar to basketball dribbling when - come to practice

Tiger Fight Network is also not the first Chinese drug ---- a basketball website (looks like is a)

Next is some relevant video

see what will, and skilled, and you B Special is excellent cattle cool this, I get the fine ah! ! !

A detailed explanation of -

cross-step break

[Action Method] hub foot right foot to do an example. About open cases feet, knees peg-leg, lower center of gravity, the ball and between the chest and abdomen.

Breakthrough, the inside of his left foot before the soles of the feet quickly stomp, body slightly right, left shoulder forward under the pressure, center of gravity to the right front of the movement, left to right front of the rebound, guidelines on the right side of the ball, then dribble , center pedal to fast forward in defense beyond.

[Action point] pedal across active exploration shoulder protection switch

dribbling the ball to break to break, eventually have to attack members of the body in the past Caixing. Rely on to bring the body, feet! Therefore, footwork is the key

Here are my personal dribble extraordinary time (of course, other times the pace of action is also very important) step moves some of the ideas:

1: lower center of gravity. Please do note that the so-called lower center of gravity means you Bayao not bend down on it, to knees and not bending over! ! ! Of course there are other ancillary action, the rise of the professional team is generally required, side shoulder and elbow lift (not the elbow beat elbow open, learn amateur player is not worth mentioning).

2: cis-step and cross step. This is a fundamental breakthrough in step two. Shun step is the breakthrough, the first step toward the front of the foot (in the direction of your break date), cross step by step is the first post in the foot. Shun-step advantage of fast start before the focus on front feet, by the feet after being compressed like a spring like this is the key to fast start! ! ! ! Front foot forward and then across, equivalent to open a compressed spring, does not want to have to die out. Disadvantage is that protection is not enough, sometimes rivals move fast, to judge well, to your forward line on the card, you can attack players on the formation of a lot of interference. Cross-step along with the different steps, it is the first step by the feet after the start the method is the same, compression + release. Since it is the first step rearward foot, then obviously it starts more slowly, but its advantage is that once this foot step to go come the whole leg (in addition to your body) can completely block your line of attack to dominating opponents . Shun step is generally used when the body before the change to the cross when the next step is to use cross, of course, before the body can also use cross-step, before the change to the body, after all, is the most commonly used.

3: Body + pace + body + ball draw attention to the order, leaning forward, pedal to the body through (to the defender who by, blocking his route back to defense), the ball only to come here, do not touch opponents to the line - of course if you play street ball, is another matter, but playing street ball to be extraordinary that, the have to follow some basic guidelines for extraordinary only in the past.

4: positive feint is also very popular, but speak up so the more, I only mention the main points here. False breakout direction must use feint of toes on floor, to ensure that the body bounce back quickly, of course, if your opponent vegetables, the body does not move he can cheat death, you must see them not, and

I to tell you some extraordinary and dribbling skills

In fact, many extraordinary rate of increase to the rhythm! If you have absolute speed, then I think goes without saying! As long as the distance

from the opened, under the speed of fighting at close quarters with the first! (Provided you have a certain point technology, or the first practice point) want, like Iverson! However, this ability is not everyone can do!

Again that the rhythm! Rhythm is very important! It can affect not only the break, you can also determine the percentage of hits! Such as speed, change direction! Such methods are useful for breakthrough. If you are using the speed and reflect, I suggest you practice a cross-training step. (Do not look down upon these basic skills) in the actual combat is very useful. Try it!

Fast shooting on the basketball skills and Qian Kun Da Nuo

1, first, dribbling with his right hand to face the basket, looking for a good distance from your shot right, cross under the dribble, transported to the left, then transported to the right hand, Under no inter-operation

2, the ball in your right hand, not captured in just a moment, to RightFoot towards the right side

step, the bigger the better, but not more than one step. Smoothly with the entire body with the ball to the right side of Akira click, then quickly transported

to the left, this time to be careful not to cross under the dribble, as the body bends 1:00 /, this time while the pace of the left rear foot 45 degrees, slightly backward, these actions have to be very skilled and fast /

[These are the beginning of the feint action]

3, if the opponent does not react, [then you must be very fast speed], and get out to vote

basket. If the rival is now moving, consider the following:

When the ball into your left hand, suddenly Bayao very up, right hand with the left hand pretending to shoot, note, do not hit the ball
, or else you know the consequences. ¥ #% 63! Do not move too much, to save the suspicion. When this is achieved a

set to be very quickly bent back to the previous position dribble. And then cross under the dribble to his right hand, left foot forward stride, with

then cross under the dribble, the body has to lean forward, pretending to be kind to break the word, and brought to the left hand across his left foot, then the whole body La


4, this is the second lie to him, wait, play with him once. When it came back, simply transported to the right, however

the same as above, followed by right foot a little towards the right, the whole body to the right about Akira, and then pretend to transport to the left, step left foot

also point to the left, then long to fly to change direction quickly with the right hand back on the right. The other think you should be like the last

as to the left, he will quickly shift to the left, then you will have a little neutral position, do not worry, this is the fourth time to play him as right back and also go past the body When the other side, you have to wait for him to return to the right, no, he is back

should say, that moment his left foot towards the right when you should be back on defense, then the above, bending rapidly and transported to the left, The operation

to the left, do not cross, the very simple and, to master the other from the left by the time you lie back on the

side back on the right but did not stand a good foot, you look at transport to the left, so will give you enough space to shoot.

5, more than you can change the move, constantly changing the direction. The most important action to be very fluent and fast. To the best

after the above step, 90% open the. Unless the person you are facing is a very slow response, you do too fast, then you should also know the consequences of what it

--- (-0 -)

to tell you to wear two strokes Butterfly Flower

Step 1: moves before the left foot the first step should not be too far away from the left toe, 10 cm can be.

Step 2: left-handed dribble to the ground, the feet turn right at the same time opening jump.

Step 3: left foot first touched the ground quickly taken the right foot to right, while across the other side to the right-hand dribble, pretend the right cut.

Step 4: right hand to the ball from the ground transportation from the same time, a substantial body quickly bow to turn right, right palm the ball home right, right arm clamped in the body waist, staring at each other.

Step 5: More extraordinary is the same dribble handoff, the same knives Qiedou Fu general, straightforward.

Step 6: see the basket was defensive, right foot step into the same step "brake", followed by standing on the right foot beside left foot, bent into a shooting position.

Step 7: sudden retreat trip jumper.

Speculative Basketball own rules, the ball only once after the dribble, a stop the ball no longer shipped, or is the double dribble. However, there is a move that cut into the moves and Kobe Bryant - speculative, it is the process of dribble - fake jump shot - and then dribble, dribble handoff of its essence.

Step 1: right foot up, dribbling opponent's left shoulder toward the direction of dance, a little paradox all the right flavor.

Step 2: right foot after landing, slam the brakes, looking down, eyes on each other's heel.

Step 3: center of gravity down, left to do potential to stop the ball, the first upward lift of a sudden, an emergency stop jumper position.

Step 4: the left hand does not touch the ball actually is still the right hand with one hand in the dribble, and then quickly changing hands to the left.

Step 5: defender having been cheated by fake jump shot, the focus of a moment float up, then left to cut.

Step 6: left foot entered the restricted zone, a place to see up front who have been blocked path, high jump, and the "high point" pitch shot score

breakthrough method is the use of footwork and ball players dribbling technique ahead of the competition, a highly technical attack. Competition, master break time, a reasonable use of breakthrough technologies, both directly cut into the low post scoring, but also disrupt the deployment of their defense and create more offensive opportunities, increase the opponent's foul.

If able to break through with the cast, combined with the use of sub-ball, attack the more mobile and flexible, the effect is more significant.

A cross-step break

[Action Method] hub foot right foot to do an example. About open cases feet, knees peg-leg, lower center of gravity, the ball and between the chest and abdomen. Breakthrough, the inside of his left foot before the soles of the feet quickly stomp, body slightly right, left shoulder forward under the pressure, center of gravity to the right front of the movement, left to right front of the rebound, guidelines on the right side of the ball, then dribble, fast forward in Central pedal to go beyond defense.

[Action point] pedal across the positive, turn shoulder to protect the ball probe.

2 Shun-step break

[Action Method] The position and prepared to break the action before the crossover step with the same demands. Breakthrough, step forward right foot to right front, right shoulder swivel probe, center of gravity forward, right hand dribble, foot pedal quickly before the soles of the feet, the right front of the rebound, break defense.

[Action point] pedal across the positive, turn shoulder to protect the ball probe, the second foot pedal quickly and actively.


after the turn and break [Action Method] to make the central left foot as an example. Back basket stand, feet parallel to the opening, his legs bent, center of gravity lower, both hands holding the ball in the belly. Breakthrough to turn left axis, right foot step to the right rear, upper right, toes pointing to the back side, put the ball right in front of the right foot, left foot inside the ball of your foot quickly stomp, the direction of the basket rebound, dribble break defense.

[Action point] to control the stable center of gravity. Taken the right foot when the right rear direction to the right toe, left foot inside the ball of your foot pedal to positive and effective.

4 before turning breakthrough

[Action Method] to make the central left foot as an example. Preparatory actions before the break after turning in the same action to prepare. Breakthrough concentrate on the left foot on the inside of his right foot before the soles of the feet stomp, left axis, the right foot with the direction before turning to the basket and rebound, the direction of the left shoulder to the basket and pressure, after the left hand dribble stomp, forward in, break opponents.

[Action point] shift the focus, stomp dribble moves consistency.

Finally, pay attention to break through before the dummy to create a better break time.

[Basketball] and fast marching break between the extraordinary skills

not easily break under the ball, if the ball is to be extraordinary.

This part of the technology into two points: First, 3-point line in the vicinity of the ball, do not do random meaningless dribble the ball. To take full advantage of the "direct the ball extraordinary" opportunity, that is, after you receive the ball in the vicinity of 3, unless extraordinary, or not easily under the ball.

Second, learn various dribbling moves extraordinary technology. Action, such as fake dribble, cross under the dribble, dribble handoff, the trip longer follow the dribble, dribble, etc. turn the "dribble extraordinary." Most of the people because there are already dribble, and dribble extraordinary skills, but not fine, so no way extraordinary. All kinds of action, to the trip longer follow the most simple and easiest to do, followed by the dribble handoff extraordinary, other than the common cross-dribble, etc., under or turn around.

Lower center of gravity, will start soon.

The body, is to train your explosive power, power good, either catch the ball under the extraordinary, or use various types of dribbling the extraordinary, extraordinary will make your more "agreeable." Such as catching the ball yet, and this extraordinary step quick goal kicking Koudai opponents, such as dribbling in extraordinary dribble handoff, handoff is coming opponents are not sure how you had him. How physical training, and training those who suggested there are three categories on the extraordinary physical training to help most vulnerable first, run second, skipping.

Running, mainly leg muscle endurance training, followed by training for endurance, you can continue to run 3000m time, this would mean that after half an hour after the rally, opponents have been quick almost exhausted, you are still energetic, so This will become a half-hour later rival any you mercy.

Rope skipping, skipping contains hop jump rope with both feet, which are similar to the extraordinary action, because a good jump rope, feet bound to tread, the "Push" is the power you want extraordinary moments source.

Fast Marching extraordinary fast road to extraordinary, of course, is the change in the pursuit of speed and direction. The trip is longer follow the pace of change, change direction is the direction of change, these two actions are the most important key strength is the adequacy of the legs, feet are bent.

First trip to talk about is how the technology, we must first understand that, if the heel and ball of your foot, calf, thigh muscle strength of four parts such as lack of speed in some degree to go on the trip you are . Next, relax your feet, bending, in fact, prior to the trip, or should be said that the heel and ball of your foot, calf, thigh to force the four parts of the former, the four parts of an organ should first relax, let your first slow forward speed , so that it can force the follow-up action in the Shi Jin, this is a natural human antagonistic muscle contraction.

That is, to trip the steps, actions essentials sequence is slow, then the heel and ball of your foot, calf, thigh and other organs of the first four parts of relaxation, then the lower leg slightly hard, hard heels and then withstood the ground, before the feet Push was affixed to the ground to live fully, finally forced the fixed leg, thigh, and the strength of the buffer continue to move forward a little hard, this time into the thigh and lower leg bent, lower center of gravity advantage of the opportunity and let you move a complete halt, as the trip.

To the trip heel first stop, before the soles of the feet and then stop, then force the thigh leg after exertion.

So, to fast moving extraordinary, basically learn first trip, whether one leg or foot emergency stop emergency stop alike. There must be an important concept, because when the emergency stop, the match never clear, so when the trip between the fast moving, the opponents will inevitably make you shake off, of course, can easily gifted the.

By the same token fast moving talk between the extraordinary, extraordinary as to the direction of change before, of course, is to do first slow movement, then gradually relax your feet, allowing the body to slow down fast, then you are ready to Eastern side of the foot to move forward with the heel a stop, the sole ground paste also stopped living, and then the ipsilateral foot leg strength in the thigh and leg bending and stopped, then b feet feet touched the ground before the feet to the ground moments do West forced to take advantage of the lower leg and thigh b feet west of force, so to change the direction of extraordinary.

Right foot right foot began to relax after the stop pedal hard to the left and right straight hard.

Right foot effort to exhaust the occasion of his left foot and then follow the left boot force.

Extraordinary dribbling the basketball court is very important to explain

layup -! -! -! One hand

Action Shooting Methods: The right hand shot, for example, when the ball forward in the right foot, then quickly jump on the left foot, right leg and knee elevation, and give the ball to first on the right, vacated, the upper body later belief, when the body is highest jump, the right arm extension, wrist flexion and finger strength with cast ball

action points: a cross-big catch in prison, two cross small step force jump, three to hold the ball high ball with wrist turn asked the four to that hard soft wrist clever.

One hand underhand shot

Action Method: running step and moving the basket between the same single-handed shot, just after the second step in the catch rate should continue to accelerate, the top forward takeoff, the flight time is shorter. Fingers, fingers apart, shooting, asked the lower part of the ball, palms facing up, arms extended upward, close to the basket, use the fingers pick the action forward spin the ball toward the basket

Action points: The second step to push off hard front of the take-off, shooting one-handed shots before the low hand toss to maintain the stability of challenges with that wrist strength to spin forward cast.

Practice makes perfect! Refueling ah!


potato Youku is a great video search site

which you want to see can find

take your time - is fine

Oh, ah, I wish you an early and successful oil -



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