Eat more steamed bread and starchy food. There is a macho man in our unit just like you. He was fat. He just practiced these basic things.
Push-ups, sit-ups, and the most important thing in playing basketball is the strength of the waist and shoulders. Although leg muscles are also important, you can't practice more. Most of them are born. You can practice push-ups and sit-ups first. Push-ups can not only exercise the strength of arms, but also the strength of chest, shoulders and back. Eat more starchy foods, potatoes, steamed bread and soybeans. If you persist for three months, you will do sit-ups with your fingers full. You can also practice wrist strength and finger strength for more than a month. You can catch any ball. What about the muscles in your leg? You can jump over and raise your legs. This is the simplest and most effective, but you must remember to pull the ligament after practice. The softer your ligaments are, the better your bounce is.
It says to practice strength. Now let's talk about skills.
I have a group of friends who are good at football, and they have summed up why they are so awesome. First, they have strong bodies, which are quite awesome in every way. Second, their dribbling breakthrough is to tease others. Why is it so strong? A friend told me that his family used to live on the edge of the city, and there was a national road from school to home. He gets up at six o'clock every day and walks several kilometers with his schoolbag and basketball on his back. On the roadside, you can see him dribbling alone and practicing every turn. This guy is a daredevil kid. He still has more than an hour's class at school. He practices dribbling with his eyes closed for half an hour. He has all kinds of basic skills of changing directions, and he immediately gets down and does 20 push-ups. He got up and continued. He became the main force of the school team a month ago. According to your feelings, you can practice as you want. I don't think those who insult you are completely wrong. Breakthrough depends on the sense of the ball and rhythm, but once you meet someone with strong defense, you are finished. I suggest you practice your sense of the ball before you practice your steps. You can take your time with your sense of the ball. There is a knack for speed. You can find several people to practice together, one whistling and the other standing at the bottom line with a group of people. The pace is small, but the speed is fast. When you blow the whistle, stop immediately. If you have equipment, you can add a 30KG barbell. Speaking of barbell lying, I want to exercise. Barbell squats are extremely useful. After practicing the basic skills, add the ball, dribble and run, and practice dribbling for several months in a way that you don't think the ball will fall. You are a master.
I shoot well and vote for them. I'll tell you how to practice. Posture and important jump shots require upper limb strength. Jump or shoot at a fixed point, the posture is right, the strength is right, and the ball is scored.