Practice the basic dribbling method of basketball.
1. Control the ball
Hold the ball with five fingers and tighten your fingers inward. When the ball hits the ground, catch it with your palm.
2. Trunk dish ball
Put the ball on your waist and hover. The key to this action is to face forward, don't watch the ball at the same time, and then do the practice of dribbling clockwise and counterclockwise.
3. Neck dribbling
Practice the neck ball. This exercise is also to face forward, keep your neck still, and practice alternately clockwise and counterclockwise.
4. One-legged hockey
Keep your feet apart and your center of gravity low. Hold the ball and dribble with one foot. Don't watch the ball with your eyes, practice alternately with your left and right feet in the positive direction and counterclockwise direction.
Throw the ball before and after stepping down
Keep your feet apart and your center of gravity low. Throw the ball lightly from front to back, catch the ball quickly from back with both hands, and throw the ball lightly from back to front. Repeat this exercise as many times as possible in 30 seconds.
6. Knee ball
Put your feet together slightly to lower your center of gravity and practice the ball along your knees. Don't watch the ball with your eyes, practice alternately clockwise and counterclockwise.
7. Step on the eight-character dribble
This is the application of one-legged dribbling. You can dribble the ball along the figure of eight, don't watch the ball at the same time, practice alternately clockwise and counterclockwise.
Practice method
1? Wrist rotation and hand pressure
Method: One hand holds the ball on the head to prepare for shooting, and the other hand helps to press the ball, wrist and fingers.
Requirements: separate your fingers and touch the ball above the root of your fingers.
2? Squeeze the ball (squeeze the ball with both hands)
Methods: Hold the ball in your chest with both hands and squeeze the ball with both arms.
Requirements: Five fingers should be separated as far as possible with proper force.
3? Practice of throwing and catching the ball with your hands above your head
Methods: Hold the ball on your head with both hands, and use the strength of shaking your wrist to eject the ball vertically and continuously (Figure 1).
Requirements: Just shake your wrist and slightly extend your forearm. The ball should bounce vertically.
4? Put the ball on your chest with both hands, and then high-five.
Methods: Open your legs left and right, and hold the ball with your hands in front of your chest and thighs. During practice, the whole body will coordinate to throw the ball upward, raise the heel when throwing the ball, and bend the knee when catching the ball. High five after pitching. Catch the ball before it hits the ground (Figure 2).
Requirements: The number of high-fives should be above 15, and the pitching should be direct and stable.
5? Throw the ball with both hands and turn around.
Method: The throwing method is the same as above. After the ball is thrown, turn 360 degrees or 720 degrees and catch it.
Requirements: Throw the ball vertically and turn around smoothly.
6? Throw the ball with both hands and do push-ups
Method: The throwing method is the same as above. After throwing the ball, do a push-up, and then stand up to catch the ball (Figure 3).
Requirements: throw the ball a little higher, act in a standard way, and be busy but not chaotic.
7? Throw the ball in front of you and high-five to celebrate.
Methods: Hold the ball in front of the chest and abdomen with both hands, throw the ball upward, immediately move backward and high-five 1 ~ 3 times.
Requirements: The ball is not higher than the head (Figure 4).
High five in front, catch the ball behind.
Method: Hold the ball behind your head with both hands. When practicing opening, let go and let the ball roll naturally along the back. High-five your hands to 1 ~ 3 times in front of you, and then quickly catch the ball behind your back to prevent it from landing (Figure 5).
Requirements: move your hands quickly.