Item 1: Half Squat Jump

1, at the beginning, half squatting? Position, hands in front,

2. Jump at least 20 to 25 cm from the ground. If it is easy for you, you can jump to 25-30cm. When you are in the air, you need to put your hands behind your back. When landing, finish it once.

Next, just repeat the above steps! ! !

Training course of rapidly improving jumping ability II

Item 2: Raise your toes (raise your heels)

1. First find a step or a book to pad your feet, and then put your toes on it. Your heels are not allowed to touch the ground or the mat.

Lift your toes to the highest point

3. Slowly put it down again and complete it once .. Use your feet to complete a group.

Training course of rapidly improving jumping ability 3

Item 3: Steps

1. Find a chair and put one foot on it at 90 degrees.

2. Try to jump away, change your feet in the air and put them on the chair.

3. Repeat 2, put the original jumping foot back on the chair and finish another jump.

Training course of rapidly improving jumping ability 4

Item 4: vertical jump

1. Feet straight, shoulder width, knees "locked". ...

2. Just jump with your calves, only bend your ankles, and try not to bend your knees. ...

3. When you get to the ground, take off quickly again and finish it once. ...

This is very difficult. You can use your hands to help you take off. ...

Training course of rapidly improving jumping ability 5

Item 5: Tiptoe jump

1. Lift your toes to the highest point,

2. Take off quickly with your toes, and the jump shall not exceed 1.5 or 2.5cm.

The practice of leapfrog is necessary to improve the jumping ability, because it is a way to train strength after all. Besides, there are other ways.

The first method, which is the most effective and the most difficult, can improve your bounce in a short time. Specific practice: dig a pit, about one meter deep. Tie a 5 kg sandbag to your leg and jump into the pit. Try to jump out of the pit with a heavy load. After half a month, dig the pit 20 cm deep, increase the load by 2-3 kg, and continue to practice. This cycle, and finally when you can't bear the load or jump out of the pit, practice stops here. Take off the load and try again to see how high you can jump.

Good shot.

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, lower your center of gravity and practice dribbling 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 it 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.

9? Throw the ball in front of you and catch it behind you.

Methods: The players stand with their legs apart, their feet shoulder width apart, holding the ball in front of their abdomen with both hands, throwing the ball behind their backs, swinging their arms behind their backs and catching the ball with both hands. Then throw the ball in front of you and catch it with your arm in front of you (Figure 6).

Requirements: the ball can't be thrown very high, just over the head, and the arm movements should be fast.

10? Self-throwing and self-touching rebound ball

Methods: Legs are shoulder width apart, hands hold the ball in front of you, and hands throw the ball up. When the ball bounces off the ground, both hands reach forward quickly and hold the ball (Figure 7).

Requirements: The height of the ball increases gradually from low to high. The height of catching the ball is below the knee

1 1? Hold the ball on the top of your head with one hand straight and jump continuously.

Method: Hold the ball on your head with one hand and jump continuously. The ball will not leave your hand when jumping.

Requirements: At the same time of jumping, control the ball with your hands so that the ball does not leave your hands.

12? Throw and catch the ball with one hand and practice the ball control ability.

Method: Hold the ball on your head with one hand and the ball with the other. The supporter quickly bends his wrist to throw the ball up and then changes hands many times (Figure 8).

Requirements: the wrist shaking force is even, and the ball should be thrown straight.

13? Throw the ball at close range with your hands behind your back.

Methods: Stand upright with your feet shoulder width, arms and hands behind your back, start holding the ball with your right hand, throw it to your left hand at close range, catch it with your left hand and then throw it to your right hand, and so on.

Requirements: Start with your hands together and pitch slowly. After proficiency, your hands will gradually pull away and the speed of the ball will increase.

14? Turn your wrist alternately to copy the ball.

Methods: Open your feet left and right, hold the ball under your left hand and put it on your chest with your right hand. At the beginning of practice, rotate the ball forward quickly with both hands. After rotation, the two hands holding the ball are in opposite positions (Figure 9).

Requirements: copy the ball well and don't land.

15? Pick up the ball with one hand

Methods: Open your feet, hold the ball with one hand straight forward, pick it up with the flexion and trembling of your wrist and the flexion and extension of your fingers, return it to your hand and practice it repeatedly.

Requirements: Keep your arms straight and your body and shoulders still.

16? Pick up the ball with both hands.

Methods: Open your feet, hold the ball with your hands straight and stretch forward, imitating the last shot of two-handed low-handed shooting. The ball fell and was aroused.

Requirements: Arms straight and wrists flexed.

17? score by sinking a shot

Methods: Stand directly under the basket and shoot with the rotating ball hitting the board.

Requirements: Upper body lateral flexion is not allowed.

18? Throw and catch the ball in front of your body and head.

Methods: Hold the ball by your right hand, shake your wrist to pass the ball from the front or head to your left hand, then shake your wrist to your right hand, and practice repeatedly (Figure 10).

Requirements: shake your wrist and copy the ball with one hand.

19? Throw and catch the ball with one hand tilted behind your back.

Methods: Bow or squat with both feet. The left hand holds the ball behind the back and the right hand shakes the wrist to catch it. Then, the left hand shakes the cavity behind the right hand, and the left hand picks the right hand, the right hand picks the right hand, and the left hand picks it, and continues to do so (Figure 1 1).

Requirements: You can bend your knees to assist wrist force.

20? One hand sideways to the wall

Methods: Open your feet to the wall, hold the ball with your right hand or back, or hook the ball to the wall, and take it back with your left hand. After doing a certain number of times, change hands to practice and change the standing direction (Figure 12).

Requirements: feet can move, but the body must be sideways.

2 1? Hands back and forth, crotch bounce pass

Method: Hold the ball in front of the abdomen with both hands. First, throw the ball to the ground below the crotch with both hands, so that the ball bounces back from the crotch, then swing your arms back and catch the bounced ball with both hands; Then bounce the ball back from behind and catch it with both hands in front of you (figure 13).

22? Hit the ball hard behind the crotch.

Method: Hold the ball in front of the abdomen with both hands. Raise your arm first, then swing it down, and shake your wrist hard, so that the ball will hit hard and bounce back to your back through your crotch. Your arm will swing back quickly and your hands will catch the ball behind you (Figure 14).

Requirements: hit the ground hard, and the arm swings very fast. When you catch the ball behind your back, point your palm at the passing ball. When your hands touch the ball, press the ball on your arm.

23? Front, back, left and right hands alternately catch the ball and put it under the crotch.

Methods: Stand with legs apart, feet slightly wider than shoulders, knees bent and crouched, upper body slightly leaned forward, chest folded inward, eyes looking forward. The left and right arms are placed in front of the body and naturally droop. Put the ball under your crotch. Take the right hand in front and the left hand in the back as an example. ) lift the ball slightly with both hands before releasing it, and then immediately change hands to catch it. This is repeated alternately from left to right (figure 15).

Requirements: the center of gravity should be stable, and the ball should be quickly picked up and released alternately from left to right, and the ball should be caught before landing.

24? Put the ball in front of the hip and behind the hip.

Methods: Stand with legs apart, feet slightly wider than shoulders, knees bent nearly 90 degrees, upper body slightly leaning forward, chest out and abdomen in, eyes looking forward, arms in front of you, naturally drooping, hands holding the ball under your hips, two fingers short and hard to provoke the ball first, so that it can bounce off your hands. At this time, the hand in front of you quickly moves to the crotch behind you to catch the ball. And also use the power of fingers to make the ball bounce back and turn to the front to catch the ball. In this way, back and forth. (fig. 16).

Requirements: the center of gravity should be stable, and both hands should catch the ball alternately back and forth quickly to prevent the ball from landing.

25- 1 in-situ hip joint 8-shaped cross ball

Methods: Stand in situ, spread your feet from left to right, and look forward with your head down. If the ball is in the left hand, the left arm swings straight from the front of the body to the crotch of the right leg and passes it to the right hand behind the right calf. After the right hand catches the ball, the right arm swings around the front of the right leg and under the left leg and gives it to the left hand behind the left calf. If so, do it continuously from left to right.

Requirements: The elbow joint should not bend when swinging the arm. When passing the ball, you should send it with one hand and lead it with the other, and your proficiency will gradually accelerate.

25-2 Manually change the ball at the original position (as opposed to 25- 1)

Methods: The body position is the same as 25- 1, but the handover mode is different. Before the exercise, hold the ball belly with your right hand, lead it to the right calf through the outside of the right calf, and then pass it to your left hand in front of you. The left hand catches the ball, then leads it to the outside of the left calf, then passes through the crotch and passes it to the right hand. If it is handed in continuously from the back.

Requirements: same as 25- 1.

26? Kicking and passing

Methods: The legs are naturally spread out, and the ball is held on the chest with both hands. In practice, as shown in figure 17, the legs are alternately kicked forward. When one leg kicks forward, pass the ball to the right hand under the thigh with one hand. Practice repeatedly.

Requirements: Kick as high as possible and pass the ball quickly.

27? Pick up the ball in front of each other with both hands

Methods: Open your feet, hold the ball with both hands and straighten your arms forward, as shown in figure 18. When practicing, you can press the password rhythm, from slow to fast, from fast to slow, or from stretching to bending, and then from bending to stretching.

28? Pass the ball to the head, neck, chest and legs.

Methods: Stand side by side with your feet, put the ball in front of you with both hands, and turn the ball around the head, neck, chest, waist, abdomen and legs from top to bottom, and then turn it from bottom to top for several times before changing the direction (Figure 19).

Requirements: straighten your legs and gradually improve the handover speed.

29? Hip-to-hip ball in progress

Method: Open your feet left and right, slightly wider than your shoulders, and hold the ball in front of your knees (Figure 20). In practice, the right leg moves forward, while the left hand holds the ball between the legs and gives it to the right hand. Keep your left leg forward, and your right hand holds the ball outside your right calf, and then hand it to your left hand between your legs. Go forward in turn and do 8 handball in the crotch.

Requirements: head up and bend over, the speed is from slow to fast, and the direction can be changed continuously.

30? Swing the ball forward and sideways with one hand.

Method: Hold the ball in front of you with both hands. In practice, the left hand pushes the ball to the right hand, and the right hand swings the ball to one side of the body, then pulls the ball back to the front of the body and swings it to the left.

Requirements: The height of the swing ball is required to be lifted horizontally first, and then reached the limit after proficiency.

Only by shooting accurately can you score.

A. Step-by-step catching and shooting-it is required that the step-by-step catching is coherent and neat, and at the same time, the shoulder sinks slightly in the direction of the offensive step, and the defense is observed.

After the player defends the weak side (usually the left hand is the weak side), a fake attack step slightly lifts the shoulder and aims at the basket, if the defender's center of gravity

If you lose, you can attack directly or choose to shoot directly to find a foul (hehe, so insidious ~). If the defender doesn't lose his center of gravity, a fake action attack will shoot him.

Suddenly put the ball on the weak side and shoot directly (the goal must be handsome and suitable for people who are accurate or break through the basket, so it is best to practice under the basket ~ ~)

B. cross dribbling shooting-it requires a certain basic skill of dribbling, which is very simple, so it is easy to practice. In the face of defenders, it is necessary to change direction to some extent.

Take attacking the weak side as an example. At the moment when the ball passes from the right hand to the left hand, it suddenly changes direction greatly (some friends who are good at ball can imitate Iverson's left hand directly)

A big change of hands makes people regret why they want to go against him. But for a friend with poor ball, a sudden step down is enough, and then it is wonderful.

Arc; This action is very suitable for understanding with teammates and deepening mutual trust. Those boys who play guard in high school often don't know how to get lucky in the frontcourt.

Turn around and shoot blindly. In fact, at this time, you can choose to mobilize your teammates to pick and roll for you, and then cover the shot after a double-gear cross turn and dribbling, that is to say,

If you can't do it, your teammates have already completed the pick-and-roll and rushed to the basket, scrambled for rebounds, attacked twice, and may even cause the pursuer to foul, and scored 3 points (hehe, it is very suitable for those.

Skilled but independent, or nervous after playing, small guards build trust with teammates.

Shooting skills: from free throws to dunks

Basket is the general name of all kinds of special actions used by attacking players to throw the ball into the basket.

Shooting is the main offensive technique of basketball and the only scoring method. In the game, the offensive players try to score points and use other offensive techniques and tactics in order to create more and better offensive opportunities. The number of shooting scores determines the outcome of a game. Therefore, it is of great significance to master shooting techniques and continuously improve shooting percentage for winning in the competition.

Today, one-handed in-situ shooting is mainly used for free throws, or trying to launch a 3-point shooting. Although it is not used much, it is the basis of the most popular jump shot and some layups.

Although all basic shooting is closely related, I try to set up a chapter for each kind of shooting: free throw, jump shot, basket running, hook shooting and shooting, and divide each shooting technique into the following points:

Aim at the basket

Where is the aiming point when shooting? Your eyes should be fixed on the back edge of the hoop. When you see this, you can throw it into the net. Many coaches teach players to aim at the front of the basket, so you have to throw farther than aiming at the basket. You should shoot every time, just like a god pitcher.

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Whether it's a free throw or a jumper, are you standing right? If you shoot with your right hand, your right foot should point directly at the center of the hoop. When making a free throw, the right foot should be placed at the midpoint of the free throw line, and the left foot should be slightly in front. The most important thing is to feel comfortable standing. Remember, what you want to cultivate is stability. Stability comes from habits and from feeling comfortable and natural.

share

Be careful when holding the ball. Touch the ball with your fingers and palms. You can't touch the ball with your palm. There should be a gap between the ball and the hand, so that it feels soft. Control the ball with your fingers, not too tight.

knee

I advocate bending your knees a little when making free throws. Like other lenses, the knee joint must be stable and consistent.

The basic premise is that the simpler the stroke, the smaller the movement, and the greater the chance of getting a consistent and stable stroke. The follow-up action of the ball and the backhand after the shot should be soft and smooth, and don't suddenly use force, otherwise the ball will leave the hand too fast and the hit rate will drop. To soften the net, the ball should shoot from the end of the finger and naturally leave the finger. If the ball touches the palm of your hand, you can't touch the rim lightly.

arc

If the ball hits the basket and bounces back, it tells you that the shooting is too flat, but the arc is not enough. Lack of curvature will prevent the ball from gently touching the basket. When making a free throw, the highest point of the arc should be 3-4 feet (about 1 m) on the basket. The farther you throw, the higher the arc will be.

Eye gaze (after the ball is released)

Do your eyes follow the flight curve of the ball? This is a common problem. Don't focus on the flight of the ball-it's easy for the pitcher to miss the target before the ball is shot, which will affect the hit rate.

The rotation of the ball

Like radian, the rotation of the ball depends on the distance between the ball and the iron ring. The ball around the free throw line has to rotate for a week and a half to reach the basket. If there is no proper backspin, the ball will hit the basket and go out instead of falling into the net.

be sure of oneself

Proper practice brings success, success gives people confidence, and self-confidence makes you believe in the effect of practice and continue to practice. This is a wonderful cycle. Most excellent pitchers have a clear idea before pitching. Stand confidently in front of the free throw line.

The second shooting technique: easy free throw.

There is a lot of pressure on players during free throws-before you make a free throw, the opposing coach calls for a timeout, the opposing players laugh at you, and the audience waves their arms wildly behind the backboard, but it doesn't matter. Players should regard these disturbances as favorable factors. If the fans wave their arms wildly, a good pitcher should realize that the hoop and backboard are the only things that don't move in front of him. This helps to aim at the basket. All the swings behind the backboard can only make the hoop look bigger than usual.

The ability to concentrate-using all these external disturbances to turn unfavorable factors into favorable factors and relax in a difficult environment-is based on one main feature-self-confidence, true and waterless self-confidence. The only confidence is knowing that you can shoot, and this comes from your skills and your ability to use them.

have a penalty kick

First, aim at the basket.

The free throw starts from the aiming point: a little behind the blueprint (the farthest point on the basket from you). Many coaches teach players to aim at the front point of the hoop so that the ball can hit it above this point. If you want to shoot, the player must shoot farther than the shooting point. Why aim at one point and give up? If you set a shooting point, try to aim at it.

When you see the point behind the hoop, you can look inside the hoop. This is where the ball is going. Most people shoot lightly because too many people aim at the basket in front of the basket map. On the contrary, the pitcher aims at the basket behind the basket, supplemented by a proper arc, and rarely throws too much. After aiming at the basket, the blueprint looks bigger. Because you notice that the part around the basket has become bigger. A big goal is easier to throw the ball into the net than a small goal.

Second, the blue stance

Don't put your legs together, but separate them so that you can move in all directions. For right-handed players, the right foot should be close to the free throw line, and the left foot should be slightly in front, pointing to the center of the hoop. You make the same gesture every time you make a free throw. This fixed mode is very important and the key.

The shooter's ipsilateral foot is placed in front of the free throw line, a few inches in front of the other foot (about 10 cm).

M), feet directly toward the hoop, knees slightly bent.

Third, hold the ball

Hold the ball carefully when you start shooting-it's like holding an egg instead of a lemon. Every shot is very important, it is connected with victory or defeat. Always remember this. Many balls didn't get into the net, but they got in at last. The way to hold the ball is related to this: it can buffer the impact of the ball hitting the basket. If the ball hits directly, it will stay in the basket for a longer time, so the more chances the ball will roll into the net. (Figure 5, Figure 6)

Hold the ball carefully, not too tightly. Put the ball on your finger, not your palm. There should be a gap between the ball and the palm of your hand. Figure 5

For one-handed shooting, the shooter's index finger tips touch the center of the ball. The shooter's thumb should be spread at a 60-degree angle with the index finger. The fingers on one side of the ball are fully extended to the maximum extent.

Suppose you hold the ball, the joints on both sides of the ball go from left to right, and the prominent trademarks go from left to right. This position is easy to maintain. Once you master shooting, every step will be mechanized, and you will automatically put your hand on the ball, then you won't have to worry about where the two sides of the ball meet and where the trademark is (once you hold the ball without looking at these things, you won't know where the ball meets-no matter how you hold the ball, you will feel the same when you don't watch it).

When holding the ball carefully, be sure to remember that you can only touch the ball with your fingers and palm roots, not with your palm. Light can pass between the ball and the palm of your hand.

Fourth, the knee.

Don't bend your knees too much. Many coaches insist on bending their knees more; On the contrary, your knees should be slightly bent. Excessive physical exercise can only increase the possibility of missing words, especially in the following inappropriate occasions: the opposing coach calls for a timeout to distract your attention and ultimately affect your shooting habits. But it is easier for you to deal with this situation if there are not too many unnecessary physical movements in the habitual movements. Free throws should be simple and smooth, and unnecessary body and upper arm movements should be minimized.

After the ball comes out, your hands and hips follow suit.

The whole shooting, from the beginning to the follow-up of the ball, must be carried out continuously and smoothly. You should train this, even if your accuracy is not high at first. Picking up the ball gently is very important in strength setting: soft and smooth hands help the ball hit the basket and get into the net. The heel should be raised slightly.

When the ball is released, the shooter's arms, wrists and fingers should be completely straight. Shake your wrist gently, not too hard-it will give the ball the necessary backspin. The correct hand following action is: the wrist and fingers are gooseneck. (Figure 8, Figure 9)

The coach particularly emphasized that the athletes should be instructed to close their elbows to their bodies. And this is not so important, remember-shooting is done by the wrist, and the upper arm is mainly to assist the wrist to shoot. If the pitch is good, the elbow posture is flat and straight, so you feel comfortable. Don't change and accept the uncomfortable posture. As long as it does not affect other important shooting factors, comfort is a very important feeling.

[When shooting, the heel should be raised and the front toe should land. Watch your heels when you shoot. ]

Six, arc

The ideal shot should have a good arc-when the ball is at the highest point of parabola, it should be 3.5-4.5 feet higher than the height of the hoop (about 1 m). All the basic skills listed in this book, plus good shooting and follow-up after shooting, proper arc and rotation, should help the ball touch the basket gently. In this case, if the ball doesn't get into the net, it will also land on the hoop, and it will still get into the net after several rolls.

After the ball is released, you must follow it with all your strength. Even after shooting, the palm of your hand should be completely straight, so that your hands and wrists can reach the shape of a goose neck. ]

Figure 9

Seven, eyes

Do you remember where you looked? Even if the ball is flying, keep your eyes on the point behind the basket. Whether you realize it or not, don't let your eyes follow the ball. It will affect your concentration. This kind of problem is very common, even among professional team players.

Even if the ball is about to hit the blueprint, don't put down your upper arm immediately, but stay in the air until the ball enters. Otherwise, the ball will hit the basket and miss. I know my hands are high,

VIII. Rotation

From the free throw line to the basket, it is enough for the ball to rotate once and a half. Spin too much, if the ball won't hollow out the net, it will let the ball roll out of the hoop. Finger control of the ball is very important, because it is the last part of your shooting.

Keep your arms at a comfortable height and posture, hold the ball on one side of the ball, and keep your thumbs almost together. Don't pay too much attention to elbow bending, and take a comfortable posture. ]

Figure 1 1

Nine, self-confidence

If you stand on the free throw line and have no confidence, then you may miss it. Prepare to shoot.

Attention

When you make a free throw, there are five players on the court who want you not to score. Countless spectators feel the same way, especially the visiting team game, but don't be distracted. Pay attention to your aim, adjust your pace and make yourself feel comfortable. A bomb exploded over the stadium and the ball went in.

XI. How to practice?

Obviously, the best practice method is free throw. Special brackets bring the ball back to you to help you train. I often use the ball, and there are other ways to help me shoot without the ball.

If there is no basket at home, take a ball in your hand, hold the ball correctly and hit the wall to shoot. This won't help you aim at the basket and shoot an arc, but it will help you hold the ball, shoot, follow up after shooting and stand still. You can do the same thing at home: lie in bed and throw it in the air. Remember-be reasonable every time you deal with the ball.

I suggest you make 500 free throws a day, which only takes one hour (30-40 minutes is enough for me). If you really want more accurate free throws, you only need to spend a little money.

Once you practice these basic skills step by step, your self-confidence (which is very important) will gradually increase. I hope you can take these basic ideas seriously and practice them one by one, even if the hit rate is not high at first. You have to work hard to do something meaningful in life, and free throws are no exception. You need to work hard.

The third shooting technique: jump shot in front of the opponent

Jump shot is just an evolution of fixed-point shooting, which allows players to shoot over defenders. Jump shots are now widely used. Because defenders are stronger and more athletic than before. Magic is one foot high, Tao is one foot high, and jump shot also makes offensive players more aggressive.

Many basic skills of jump shot are the same as fixed-point shooting: like holding the ball and spinning the ball. But when we analyze the jump shot bit by bit, we can see that there are some differences to consider.

The most obvious difference is the preparation time for shooting. For free throws, you have enough time to prepare, but for jump shots, it can be said that there is no, which means that all preparations must be made in advance, and this can only be done through strict training. A good pitcher will be fully prepared when to jump shot-from dribbling to jumping shot, or from passing to jumping shot.

Correct parabola or arc is very important for jump shot. But it is more difficult to master than free throws. Almost every player struggles to fly peacefully after the ball is released. Even some better pitchers throw too low. This is an easy problem to correct, but it involves a reasonable psychological attitude.

The last thing players want to correct is the jumper. Why? It may be because the players have formed the appearance of today's jump shot on the street and on the court. Their shooting style can be seen from the sidelines. You know a man who shoots like J. Why should I change my J-shape? That's my patent. )

This "J" shape may prevent you from taking part in the competition.

Be flexible! Dare to correct. In my opinion, people say that the shooting rate of jump shot is the same as that of free throw. They say 55% is excellent, shut up!

I firmly believe that every player should hit 60% jump shots from outside the three-point line and 50% from outside.

What is the shooting percentage of uncontrollable unbalanced shooting? It's simple. Do not vote. So, what about unusual long-range shooting? You must know your shooting range. If the maximum range is 15 feet (about 5 meters), don't try to throw a ball of u feet (about 6 meters). In this case, you will swing your arm. Protecting your motivation stereotype is not good for you.

Always want to improve, one can't take too many jumpers a day. Yes, I am repeating what your coach said, but some suggestions are worth repeating. If sitting on the bench for one day is more important than practicing for two hours, that's fine, but always understand that this is an agreement with yourself. In that case, don't be surprised when there is no scholarship for you in the admission column.

The coach should also be blamed. They seem to regard basketball as a chess game for two people, and overemphasize other important techniques-defensive footwork, rebounding and dribbling, while shooting skills are often forgotten. Many coaches believe that players practice shooting in private most of the time, and the coach's duty is to teach other things. Indeed, in a way, this is right. But if my team scored 50 goals and your team scored 49 goals, if everything else is the same, then I won.

People put too much emphasis on attacking inside, and a good coach will really choose skills and tactics according to the strength of the team. If the team has many big men, you can storm the basket, but it is easy to be controlled by the other team. If your opponent has a strong inside player, you have to take offensive tactics that are not very handy. But if all five of your players are good at shooting L 2- 15 feet (about 5 meters), how the other team defends the inside is not very important. All five players can shoot, and you will score. If all five defenders have to defend on the periphery, the chances of breaking through the layup will increase.

jump shot

Do you often jump too lightly? This is not a minority. Most of the jump shots in the game are because they are light and miss. One of the reasons is that many players aim at the front of the basket, and aiming at the front of the basket causes the ball to miss. The aiming point should be at the back edge of the iron ring, so that you can see the inside of the iron ring. This is where the ball will fall.

Second, the body posture

Before shooting, the shoulders are parallel to the basket. If your feet land correctly, your shoulders will naturally be parallel to the basket. When dribbling, when you stop dribbling and lift the jumper, your feet and shoulders should face the basket well. If you catch the ball, face the passer, open your hands and relax. When catching the ball, make the ball and hand close to the body quickly.

When preparing to shoot, the shooter's foot is slightly ahead of the other. The toes of both feet should face the hoop. The big toe of the front foot points directly to the center of the hoop. (Figure 12, Figure 13)

Third, hold the ball

Holding the ball is similar to a free throw: the index finger is located at the midpoint of the second half of the ball. An example of holding the ball backwards with the thumb and aiming at the center of the ball.

Jump shots are tighter than free throws-jump shots, not free throws, not random, but don't forget, the more careful you are about basketball, the greater the chances of soft shots, that is, the greater the chances of getting into the net.

Fourth, the knee.

Remember, the knee doesn't have to bend too much-it's just