This is a mid-range shot: Mid-range and short-range shooting training: After systematic research, I found that jump shot technology is the most important means of scoring in basketball games. Its action method is to hold the ball in front of the chest with both hands and use both feet. Stand left and right

Or stand front to back, bend your knees slightly, bend your knees quickly when taking off, push your feet on the ground to take off, lift the ball to your shoulders with both hands, hold the ball in your right/left hand, hold the ball to the right/left side with your left/right hand , when the jump is close to the high point

Leave the hand off the ball, straighten the other arm upward, bend the wrist, and move the index and middle finger...

The following are some basic skills :

Shooting posture

The shooting posture is with your feet naturally separated, facing the basket, and your body parallel to the backboard. To put the basketball in your hand, keep the palm open and the edges of the palm close to each other. Spread your fingers naturally and stick to the basketball. The upper arms are parallel to the ground, the forearms are perpendicular to the ground, and the palms are basically parallel to the ground. When throwing a ball, use your wrists hard, use your index and middle fingers to shake the basketball, and use your waist and thighs to work together.

Dribbling posture

When dribbling, the forearm should follow the basketball with the elbow as the axis. The ball should reach the elbow joint at the highest point, that is, the forearm is parallel to the ground

Passing posture

Squat naturally, separate your hands, point your fingers upward, face each other, and do not exceed the diameter. When passing the ball, use your thumb, index finger, and middle finger to stir the basketball and spin the shot. When catching the ball, you must master the placement point. After receiving the ball, quickly receive it to your chest and practice passing it quickly.

Self-passing and self-receiving

Similar to passing the ball, it is passed in parallel. You can slide left and right, forward and backward, adjust the position of the person according to the landing point of the ball, and slide quickly. Naturally, the transmission and reception speed must be fast.

Three-step layup

Both feet can be used as the pivot, choose from the left

Three-step layup

From the left Rebound, step with your left foot first (larger), then step with your right foot (fast and powerful), land on the ground with your right foot, (lift your left foot upwards with force, lift your left thigh and raise it parallel to the ground) Bounce and lift your left foot upwards , stay in the air, move the ball with your left hand for a layup, the direction is 45 degrees to the basket, move the ball with your fingers, throw it up, hit the basket, and bounce into the basket. Movements should be natural and smooth. The third step falls naturally.

From the right side of the backboard, step with your right foot first (larger), then step with your left foot (fast and powerful), land on the ground with your right foot, (lift your right foot upward with force, lift your right thigh with (parallel to the ground), bounce with your left foot upwards, stay in the air, throw the ball with your right hand for a layup, the direction is 45 degrees to the basket, move the ball with your fingers, throw it up, touch the basket, and bounce into the basket. Movements should be natural and smooth. The third step falls naturally.

Snake running

When running to the right, hit the ball with your right hand, right foot behind and left foot in front. Move forward to the right. When stopping, the left foot is behind and the right foot is in front. At this time, turn to the right, with the left foot in front and the right foot behind. Pass the ball from the right hand to the left hand, run to the left, and repeat the opposite of the above action.

Turn around and shoot

With your back to the backboard, hold the ball with both hands and your elbows naturally spread apart in front of your chest with your fingers pointed upward. Squat slightly with both legs and buckle inward

Turn while walking

Pass while walking

Pass with left and right hands

Crab Step

When moving to the right, buckle your feet slightly wider than your shoulders and do a horse stance with your center of gravity on your back hands. Lift your right foot and take a step forward to the right. Keep your left heel with your feet buckled in and slightly wider than your shoulders. Make a horse stance with your center of gravity on your back hands. Lifted posture. Then repeat the movement to the right and forward. When the right foot moves forward to the right again, the left foot behind the left moves forward to the left, and the center of gravity changes from right to left. Movement is the opposite of the above.

To pass people while traveling quickly

To pass people while traveling quickly, of course, the pursuit is to change the speed and direction. Changing the speed means stopping suddenly and then walking again, and changing the direction means changing the direction of travel. The most important keys to these two movements are whether the leg muscles are sufficient and whether the feet are bent.

The first thing we talk about is how to make an emergency stop. The first thing you need to understand is that if the muscles in the heel, forefoot, calf, and thigh are insufficient, at a certain speed you will Unstoppable.

Secondly, when it comes to relaxing and bending your feet, in fact, before an emergency stop, or before exerting force on the heels, forefoot, calves, thighs, etc., these four parts of the organs should be relaxed first to slow down your forward speed. , so that you can exert force in subsequent movements. This is the natural antagonistic effect of human muscle contraction.

That is to say, the steps and essentials of the movements to make an emergency stop are to slow down, then relax the four parts of the body including the heels, forefoot, calves, and thighs, then apply a little force on the calves, and then push the heels against the ground. , the forefoot touches the ground completely with force, the calf finally stops exerting force, the thigh buffers the force of continuous advancement and exerts a little force. At this time, the thigh and calf become curved, and the center of gravity of the body decreases, causing your movement to stop completely, becoming an emergency stop. .

To make an emergency stop, stop with your heels first, then your forefoot, and then your calves and then your thighs.

Therefore, in order to pass people quickly, you must first learn to make an emergency stop, whether it is an emergency stop with one foot or both feet. An important concept must be that because the opponent will never know when to make an emergency stop, so when you make an emergency stop while traveling quickly, the opponent's gesture will definitely let you get away, and of course you will be able to pass easily.

For the same reason, let’s talk about passing people while traveling quickly. Before changing direction to pass someone, it is natural that you must first decelerate. At this time, your feet will gradually relax and let your body decelerate quickly. Then the heel of foot A on the same side that you are going to move toward the east stops, and the sole of the foot touches the ground and stops. Then the calf of the foot on the same side exerts force, and the thigh and calf bend to stop. Then the sole of foot B touches the ground and moves forward. The moment the soles of your feet hit the ground, push toward the west. Following the trend, the calf and thigh of the b foot push toward the west. This changes the direction to make a difference.

After the right foot is relaxed and stopped, the right foot begins to push hard to the left and right feet.

When the strength of the right foot is exhausted, start the left foot and continue to push to the left.

Of course I don’t know what level your current basketball skills are, but no matter who you are, no matter how high you reach, practice has proved (not just basketball), I think you must also be very good. Clearly, basic skills are the foundation of all "difficult" movements. For example, if you want to rotate 360 ??degrees in the air (vertical to the ground), and then when the player defending you lands, you can still throw the ball into the blue box while still in the air, what effect will it have? , you will definitely imagine it; if although you completed a difficult action (spin) in the air, but did not send the ball into the blue box (and scored), I am afraid everyone will feel sorry for you. The last thing I want to say is that if you want to "play" basketball well, first of all, you must do a good job in "fixed-point" shooting. Not only must the movement be accurate, but the hit rate must reach 90%. At the same time, dribbling, passing, Bounce is the most basic skill of basketball. If you don't do it well, it will become an obstacle to your improvement.

As for the little skills of practicing jumping, that is, how to jump higher and come faster, I think you should practice "fixed-point" shooting for a few days first, and then talk about it when you have the opportunity.

Basketball ball control skills

1. Hold the ball

Use five fingers to hold the ball and squeeze the fingers inward. Catch the ball with the palm of your hand as it falls.

2. Trunk dribbling

Put the ball around your waist and circle it. The key to this action is to face forward and don’t look at the ball. Then do it clockwise and counterclockwise. Dribbling practice with clock.

3. Neck dribbling

Practice the ball around the neck. This exercise also faces forward. Do not move the neck, and do it in forward and counterclockwise directions. alternating exercises.

4. One-foot dribbling

With your feet separated and your center of gravity lowered, hold the ball on one foot and do dribbling exercises. Don't look at the ball, and use your left and right feet to do alternating exercises in forward and counterclockwise directions.

5. Step down and throw the ball forward and backward

Put your feet apart and lower your center of gravity. Throw the ball lightly from the front to the back, quickly catch the ball from the back with both hands, and lightly throw the ball back to the front. Repeat this timekeeping exercise and try to see how many times you can complete it in thirty seconds.

6. Knee dribbling

With your feet slightly closer together and your body's center of gravity lowered, do dribbling exercises with the ball along your knees. Keep your eyes away from the ball and practice alternately in forward and counterclockwise directions.

7. Self-driving dribbling under the 8-step

This is the application of dribbling with one foot. Make a figure-8 dribbling with the ball along both feet while keeping your eyes open. Look at the ball and practice alternating forward and counterclockwise directions.

How to jump high:

The most famous vertical jump training program in the United States, it is expected that the vertical jump ability can be improved by more than 20 to 30 centimeters after training. The training process is very hard, and the whole process takes 15 weeks.

For each action item, if an action requires 3 groups, the rest between groups cannot exceed 2 minutes. If completed, you need to do the next item directly. Remember not to rest! !

The first item: Half squat jump

1. At the beginning, half squat to the position of ?, place your hands in front of you,

2. Jump upward and away The ground should be at least 20 to 25cm. (You can jump to 25-30cm if you find it easier). While in the air, your hands need to be behind your back. When you land, complete once.

Next, just repeat the steps above! ! !

Quickly Improve Jumping Ability Training Tutorial 2

Item 2: Toe Raise (Heel Raise)

1. First, find a step or a book to put your feet on, and then only put your toes on it, without letting your heels touch the ground or rest on them

2. Raise your toes to the highest point

3. Then slowly put it down and complete it once. ． Finish with both feet to complete a set.

Quickly improve jumping ability training tutorial 3

The third item: steps

1. Find a chair and put a Put one foot up, making it 90 degrees

2. Jump as hard as you can, change your feet in the air, and put them on the chair.

3. Repeat step 2 and change the original jumping position. Place your feet back on the chair and complete another jump.

Quickly Improve Jumping Ability Training Tutorial 4

Item 4: Vertical Jump

1. Keep your feet straight, shoulder width apart, and "lock" Your knees...

2. Use only your calves to jump. You can only bend your ankles and try not to bend your knees...

3. When you reach the ground, Take off quickly again and complete it once...

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

Quickly improve your jumping ability training tutorial 5

Item 5: Toe Jump

1. Raise your toes to the highest point,

2. Use your toes to take off quickly, and the jump should not exceed 1.5 or 2.5cm

Frog jumping exercises are necessary and helpful to improve jumping ability, because after all, this is a way to train strength. In addition, there are other methods.

The first method is the most effective and the most difficult, allowing you to improve your bounce in a short period of time. Specific method: Dig a hole, about one meter deep. Tie a 5-pound sandbag to your legs and jump into the pit. Try to jump out of the pit while carrying weight. After half a month, dig the hole 20 centimeters deep, increase the weight by 2-3 pounds, and continue practicing. This cycle continues, and finally when you can no longer bear weight or jump out of the pit, the practice ends here. Remove the weight and try again to see how high you can jump.

The second method is not very effective, but it is easy to implement. Specific method: tie a rubber band to your ankle and jump vertically in place. Practice for half an hour every day. But I feel that this method is not effective.

Good luck to you, future sports star!

To develop explosive power, the contraction force and working distance of muscles must be increased, and the working time must be shortened. During strength training, fast movements should be performed with small-load machinery, and gradually increase the force without reducing the speed. Large loads increase muscle contraction strength. The technical action of "back throw" mentioned earlier to knock down an opponent mainly relies on muscle contraction to increase explosive power.

An increase in strength can enhance the ability to control technique, so in daily training, we must not only work hard on technique, but also work especially on increasing explosive power and improving muscle contraction speed. Practice has proven that high-intensity explosive power is an essential factor in improving performance. So how to improve explosive power? (1) Change load and speed. (2) Strengthen professional technical training to improve muscle control capabilities and the ability to relax before exerting force. (3) The initial length of the muscle. Only when the stretched muscle contracts, it will have faster speed and strength. (4) Relaxation exercises after strength exercises.

Among the factors of explosive power, strength plays a leading role, so the growth of strength contributes to the development of explosive power. But strength is by no means equal to explosive power. That is to say, in actual combat, it is not possible to use technology well just by having the strength. A judoka's explosive power can only be exerted through a coordinated combination of basic strength, speed, technique, and sensitivity. Some people can lift quite heavy barbells, but they cannot do it when they fall. Specifically, they lack specific strength. When judo athletes compete, they need strength, speed, and endurance. Some of our athletes feel that their strength is not bad, but the key is their special ability and quick strength. In future training, attention should be paid to improving special strength on the basis of transferring strength from one set to special strength.

Issues that should be paid attention to when developing strength:

(1) Load. Facts have shown that only strength training under certain weight conditions can increase strength, and different loads used in strength training have different effects. Therefore, the load should be reasonably arranged depending on the individual during training.

(2) Excessive recovery. During exercise, a large amount of energy substances are consumed, exercise stops, catabolism takes a secondary role, and energy substance synthesis begins to recover and exceed the original energy substance content in the body.

(3) Training interval. Practice has proven that strength training is best done in intervals, because strength increases quickly and fades quickly after stopping training.

(4) Age and gender. The same person responds differently to strength training at different ages, and the strength values ??of men and women are also very different.

Regardless of men and women, as long as they insist on strength training, it will have a good effect on maintaining and developing strength quality.

First, the most important thing is that you yearn for dunking very much.

Second, you must be able to endure loneliness, endure hardship and persevere.

Third, you must have confidence in yourself and believe that you can do it! There are many short people in history who dunked, such as Little Potato Webb, who was under 170 and could even dunk back with both hands. The 2000 National Slam Dunk Champion 175. Short people in the United States There are many people who can dunk at 175. Although Europeans and Americans are indeed very strong, we can definitely achieve it through proper training. There is an American international student in our school named Matthew. You may know him as "he is fatter but not very tall", but he can be original. Take off from the ground and grab the basket.

Fourth, dunking is not your ultimate goal. Exercise your body, bring strength and beauty to others, and give people the feeling of flying. Of course you have to like it

I like the feeling of flying.

Fifth, if you are below 170, of course you cannot expect to dunk the standard 3.05 basket, because people always have limits, "You are not a god" p>

You are talented and it is impossible to train professionally. But you can definitely dunk on a basket around 2.9-2.95. Most baskets are this high.

Of course it is on the street. In the gym. Except.

No. 7, have a pair of good basketball shoes and adequate protection. No. 8, have time and energy to practice, and not be afraid of boredom.

No. 9, have the support of a bunch of friends Participation, this is very important, it is best to play with a few good jumpers. 10th, the desire to be able to skillfully fly to the layup with one hand and fly. Desire is the first.

Second, specific Physical requirements in various aspects

1. This process will probably last several years. But if you pay attention to physical fitness, love sports, and train properly, you can dunk within 1-2 years, at least You can give people the feeling of dunking and see your flying majesty. Remember to exercise continuously, but not every day. You must maintain a certain amount of time every week. In your daily life, you should pay attention to maintaining the training effect. `2. The body should keep less fat. Generally, people who exercise regularly will not have this problem. The key is that it may not be like this when you start, but it doesn't matter. 3. Your interest in sports is not just basketball. If you are asked to practice track and field, Don't feel useless or irrelevant, or even refuse. 4. If necessary, you can use a vacation (summer vacation is best) to practice non-stop from morning to night. This may seem a bit BT, but you will soon find yourself Be able to adapt, and although you are tired every day, you always have endless strength. 5. Believe what I say, if you feel useless, you can leave immediately. 6. It is best to be able to swim, and be willing to go to the gym, or find a way by yourself. .7. Dunking can make you confident, but remember not to use it to look down on people taller than you. You must know that it is easier for people taller than you to practice this. Everyone has their own strengths and potential.

8. Don’t affect your studies. ‘This is something other than your studies.’ It’s certain that even if you can dunk, you won’t be able to join a professional team. You still have to rely on studying. 9. Educate with fun, don’t worry about yourself. If you persist and maintain the results, you will slowly see the results. Pay special attention to "altitude sickness" which occurs in any practice process, such as practicing guitar, piano, doing Olympiads, etc., will first. 10. When working with Be active on the basketball court and be good at imitating the movements of the stars.

3. Implementation process (divided into several paragraphs)

When you start from the first day, you must treat it as a part of your life , you can't fish in three days. Don't be afraid that you can't practice, and don't be sad even if you can't practice, because you will learn far more in this process than the dunk itself.

(1) Basketball Specialty Practice:

The purpose of dunking is to play basketball. Now let’s talk about how to play basketball. Basketball is a collective project, which must be made clear. However, many of our basketball-loving friends ignore this and work alone. "It is wrong to think that you are great at playing basketball." No matter who you are, one person cannot replace a group. Maybe you can handle the key ball well, but the fun of basketball is not that, everyone is happy.

The happiest thing. Don’t think that you are playing well, or even despise others who can’t play. The mentality is more important. Quality is the first. A person who has played for 3 years but has good skills cannot keep up with a person who has played for 6 years and has poor skills. Okay, this is a fact, because the awareness of basketball is the most important, and experience is also very important. The understanding of basketball is also different. Don't think that you are going to fight when you play, and you have to fight with others. Being tolerant and wise can make you Make a lot of friends and learn a lot of things. Only after knowing this can you play street basketball or even compete in a formal game, and dunking will become your weapon.

(layup) dunk , First of all, we must make a good layup. There are many things to pay attention to here. "Many people are very accurate in layups" but they don't jump high. This is useful in actual combat, but it is useless for our dunks. Of course, the ball feel is very important. The layup score is low. For hands and masters, we use master layups, and low hands are used in other places.

Exercise 1. Master layups from two sides of the midline, alternate layups, `a group of 10`, and jump with all your strength each time `Practice repeatedly` until you are able to send the ball in your hand to the highest point at the highest point of your take-off. This can make up for your height and also increase your ability to stay in the air. This is a basic exercise` in your usual layup Pay attention to this requirement. All your layups must follow this standard. Note that the center of gravity must be placed on the take-off leg before taking off, which is conducive to explosion. Try more to make you feel like you are sitting on a spring and take off as powerfully. This feeling will eventually It will make you feel like you are flying. Practice more layups. Practice 2. The requirements for baseline layups are as before, but you have to put the basketball into the basket with your side hand. Remember, don't be afraid of not going in, and don't be afraid of hitting the basket. Keep the ball in your hand until it reaches the highest point before taking action. Exercise 3. Hit the backboard with the ball. The requirements are as before. The premise is that you must touch the backboard. This must take into account the issue of bounce. The bounce practice is discussed below. The goal of a layup is the backboard. At the highest point, push the basketball onto the backboard with your hands and don't let go. Repeat this and give yourself a clear goal. For example, today's height is at the lower edge of the backboard. Over time, see if you have improved? Exercise 4. Long-distance layup must be done step by step. At the beginning, the distance from the backboard to the entry point will be gradually increased. The standard is that you can send the basketball to the basket like a normal layup. Pay attention to your posture and be sure to stretch. , cool and unrestrained. This is a slow process. Maybe you can't keep up with the bounce. Don't blindly increase the distance. That will make you develop bad habits for layups. The movement will be deformed. But from time to time, It is also necessary to try to experience the feeling from a much further distance than before. This will allow you to constrain your movements. Until one day you can lay up with a low hand at the free throw line and take off with a high hand at the fourth shooting point. Basket. Send the basketball to the basket. Pay attention to your movements and feel the feeling of flying during the take-off. Exercise 5. Practice around the basket, which is to take off on one side, reverse hook layup, and the feeling in the air is the same as before.

The above 5 exercises are the most basic exercises, which can cultivate your ability to stay in the air, your body control ability, and your coordination for layups. Remember, don’t shoot the ball until it reaches the highest point. Of course, this is correct. Daily games have a certain impact, but you have to learn to adjust by yourself. These exercises should be integrated into your basketball practice just like shooting. Of course, you can also find similar training methods yourself, there are many, and everyone can learn and practice them in practice. What is necessary is that you need to learn more about the movements of basketball superstars. Although you may not necessarily do them well or in place, repeated training of these difficult movements can cultivate your coordination, flexibility, jumping, etc. You can also add some The appreciation of basketball. You must have desire for a layup.

(Dribbling, defense, shooting, etc.)

Dribbling is very important. In actual combat, dunking is not about letting others get out of the way. For you to dunk, you always have to have a certain amount of dribbling and dribbling. But this is not closely related to the core issue being discussed now, so it will be omitted and will be discussed in a future article.

( Backboards) are conducive to bouncing and awareness, which will be explained in the bouncing part.

(2) Bounce-specific exercises

A dunk without bouncing is unimaginable, unless you and O'Pang, As tall as Yao Ming. The dunk we are pursuing is actually a kind of

The pursuit of beauty that shows jumping and flying postures. It is divided into two parts, one is independent of basketball and the other is combined with basketball.

A. Independent of basketball.

1. Sprinting and long jump. These two are very important. An excellent sprinter must be a long jumper with considerable strength. Speed ??is also a kind of enjoyment. In a dunk, the contraction of the quadriceps femoris and gastrocnemius muscles is the strongest, while sprinting and long jump are very important. Long jump is a good way to practice these two explosive powers. You can practice these two items in your usual physical education class in your spare time. Sprinting: 30 meters, 50 meters sprint, 100 meters is not needed. But it is still necessary for all-round development. During sprinting, pay attention to the contraction of those two muscles and you must try your best. You should run frequently during sprinting, but the running time does not necessarily have to be very long. Maintaining a certain degree of muscle tension is very helpful for training and improvement. Long jump: When standing in the long jump, you must use all your strength and pay special attention to the contraction of the muscles. In the sprint jump, pay attention to the starting speed and the feeling of the center of gravity leg when taking off. When taking off, you should feel that your Achilles tendon is stretched to the extreme. Frog jump: generally 20 meters , 4 round-trips can be practiced after playing basketball. It is easy to improve by practicing these when you are very tired, but do not overdo it. . Achilles tendon exercises Everyone knows that the length of the Achilles tendon has a great influence on bounce. If the previous exercises are mainly thigh strength training, then the following is the training of gastrocnemius and Achilles tendon with weight-bearing heel raises: it must be fast, otherwise your calves will be very weak. It is certainly not true that it is easy to thicken and you must feel that the Achilles tendon is stretched to the maximum and feels like it is about to tear. Generally, gyms have such equipment. If not, you can make it yourself. When you reach a certain point, you can do it on the steps. Step on the steps with your toes and do heel raises without stepping on the rest of the steps.

Squat with weights and then jump up, usually 10 to 8 groups. One-legged hops, 30 reps on one leg, 8 groups in turns. I still want to feel the stretch of the Achilles tendon. Squat with one leg supported and then raise your calf. This is very difficult and can only be done when your leg strength reaches a certain level. It can exercise the static strength of the thighs and calves.