Basketball team training course
First, hot objects move.
Do stretching exercises before warm-up running, then jog in the basketball court 1000 meters or more than 20 laps, and then do stretching activities according to the parts of basketball that need stretching.
Step two, cutting.
1. Cross step: The left and right feet cross back and forth, which is used for attacking and receiving or defending.
2. Pulley step: Use the left foot or right foot to drive the other foot to slide to the ground, which is a defense.
Basic training of pace.
3. Step forward and backward: sprint forward quickly, change the pace and move backward at halftime,
Pay attention to the requirement that players must raise their heels to avoid falling backwards.
4. Move back and forth: To move back and forth between the low position and 45 degrees, you must
Raise your hand before going forward, and after three trips, make 45 degrees from the low position along the low line to the other side.
Press the defense forward and then follow the lower end of the three-point line.
5. Defensive step back: Take a step back and make zigzag defensive actions.
6. Get rid of the pace of forward response: get rid of reaching out and make a zigzag response.
7. Back turn step: move forward in zigzag, turn around and reach for the ball.
8. Cut off the pace: in pairs, one cuts in and the other makes a "wall-hitting" contact defense.
This cut prevents the opponent from moving smoothly with his hands to protect his chest.
Third, pass and catch the ball and hold it.
1. Face-to-face 200 pass: chest, bounce and pass in groups of 4 people.
2. Step off the figure-eight ball: Divide it into two rows, from step down to waist, and head around the ball.
3. Strong wind blows the ball: a group of four people make a mobile response at half or full court.
4. Four-corner passing: Divide into four groups for four-corner moving passing and catching.
5. Four-way pass: Make a four-way pass in four corners.
6. Face-to-face passing: all kinds of passing are the main ones.
7. Pass the ball behind the activity room, low hand and one hand: pass the ball in pairs.
8. Pass the ball to the wall: Pass and catch the ball to the wall with a height of 120 cm.
9. Long pass on the board: long pass in the frontcourt with two hands or long pass in the frontcourt with one hand.
10. 5. Cut and pass: train players to cut and pass tactics.
1 1. The center receives and passes the ball: five players pass two "M" balls to the center for coordination.
12. half-court or full-court attack without dribbling: the attack must be dealt with by passing and moving.
Fourth, basket training.
1. Full-court figure-eight pass layup.
2. Wheel lamination.
3. Full-court 7*5*3 layups.
4. Three-line layup.
5. The full-court long pass free throw line meets layup.
6. Make a layup in pairs.
7. Make a layup in groups of three.
8. Dribble and layup in a straight line.
9. Half-court triangle layup.
Five, dribbling training
1. Full-court obstacle dribbling.
2. Dribble before and after the whole court, turn around, backhand and dribble behind.
3. The whole audience stepped on the air, stopped and leaned forward, and the dribbler flashed left and right in the air.
4. Full-court figure-eight dribbling.
5. Shake the ball with your left and right hands.
6. Step down and dribble.
7.3-4 Dribble and layup in a straight line.
Sixth, basketball training.
1. shoot at a fixed point.
2. Two groups of oblique shots.
3. Move the lens.
4. Horse riding and archery.
5. Cut the bottom line into the hook.
6. Back spin.
7. The triangle baseline hits the ball cleanly.
8. Stop the jumper back and forth.
9. Turn and shoot at a high position (cut pump fake left and right)
10. Triangle scratch.
1 1 .5-point shot.
12.2-3 people pass the ball and jump shot.
13. Pick the basket at halftime.
14. Catch the jumper or intercept the ball at half-time.
Seven, fake action
1. or so 1-3 feint cut in.
2. Lift up and down 1-3 times.
3. The peripheral fake moves cut into the basket and then fake shots.
Eight, basketball card training
1. Half-court 1VS 1 Turn to 5s 5 card training (with oral care).
2. Half-court 3VS3 card position (with oral care and coach holding the ball).
3. Training after penalty.
4. Outside shooting.
5. Rebound training: Throw and catch the ball.
IX. Defense and Training
1. Full court 1VS 1 backhand defense.
2. Cut off the attack and defense diagonally at half-time (the coach holds the ball and attacks everything).
3. One defense and two attacks defensive training.
4. Raise your hand to defend (periphery), training in frontcourt defense (restricted area), and promoting defense.
5. First-line, second-line and third-line auxiliary defensive training.
6. Full-field trap package (1-2-2, 2-2- 1,1)
7. Half-court double-team (1-2-2, 2- 1-2 instant double-team)
8. Half-court man-to-man defense training.
9. Full-court man-to-man defense.
10. Regional defensive maneuver training (cooperate with more and play less).
1 1. Sandwich double defense training (for center).
12. Man-to-man defense gives way, makes up position, and exchanges defensive training.
13. Three passes and two guards, four passes and three guards in the restricted area.
14. Full-court attack and defense, coach holding the ball and passing it back and forth is not directional.
15. The coach whistled to direct the mobile defense.
Ten, swing should be trained.
1. Half-court 1VS 1 Respond to attack and defense.
2. Half-court 1VS 1 low post to get rid of attack and defense.
3. Dribble is not allowed in the whole court and half court.
XI. Fast break training
1. Five middle schools four, four middle schools three, three middle schools two, two middle schools one.
2. Five-person fast break route layout attacks back and forth.
3. Quickly push forward the cross breakthrough (45 degrees, bottom line, around the bottom line, 45 degrees upward).
4. Hit the board, pass the ball and lay up (2 players, 3 players).
Twelve. Training by subject
Central part:
1. center penalty area 1VS 1 singles (high, side, low).
2. The center turns around and shoots in the penalty area (one person defends).
3. Center shall not dribble after receiving the ball.
4. Two groups of centers cover the attack in the restricted area (one provides the ball outside).
5. Three centers grab the ball and shoot in the penalty area.
6. The center cuts off the defense and defends in front.
7. Defense of center.
8. Center's reaction and coordination (moving from low position, lateral position and high position).
Forward part:
1. On the front line, 3 people pass fast outside and 2 people defend (follow up after shooting).
2. At half time, two people grab the ball to attack and defend.
3. Five angles are grouped separately.
4. Off-the-field training (after-the-field five-person group).
Thirteen. X 1 eye-breaking training
1.X 1 step, turn to welcome.
2. two people, three people cooperate with X 1.
3. 5s 5 man-to-man and X 1 training (the coach holds the ball) at half-time.
4. Full-court 3VS3 man-marking, X 1 training (dribbling by yourself).
Fourteen, cut training.
1. formation passing training.
2. Cut the bottom line into hooks and wipe the board.
3. Frontal, 45-degree striding shot, low hand touching the ball.
4. Accelerate the cut, shoot on horseback, and shoot in the air.
5. cut into the selection and put the basket.
Fifteen, group training.
1. Conditional training (for countdown, free throw, freezing and foul tactics).
2. Full-court 5VS5 (three or four groups of back-and-forth relay) offensive and defensive changes.
3. Full-court 3VS2 peripheral fast pass and defense shifting training.
Sixteen, auxiliary body energy
1 .6 meters run back and forth four times (seconds, multiplayer).
2. Full-court four-stage sprint (completed within 32 seconds).
3. Run in circles.
4. Run with your head down and your hands down.
5. Run with your legs crossed.
6. Swing your arms and jump.
7. hop on one foot.
8. shrink your feet and jump.
9. Ducks walk (backward and forward).
10. Continuous net jump and continuous wall jump.
1 1. Transverse span.
12. Take your teammates away.
13. Go behind your teammates' backs.
14. Jump and cross.
15. Lift your teammates up and down with your shoulders (against the wall).
16. Cattle plough the fields.
17. Soft training: bridge support, sitting with legs bent, sitting with legs on tiptoe.
18. Go up and down the steps.
19. Jump the stairs.
20. Slope sprint.
Seventeen, cycle training
* * * Set up 8 stations, with 1-3 people in each group, with each operation for 20 seconds and rest for 20 seconds; * * * Three cycles.
1. Bow forward.
2. Push-ups (fingers, palms).
3. Sit-ups (left and right).
4. Sit-ups (hands on chest, legs bent).
5. Rotating jump 180 degrees.
6. Stretch and jump.
7. supine hand-foot contact.
8. Raft boat.
9. Frogman movement (prone hands and feet high).
10. Cross jump.
1 1. Jump in place (reaching left and right hands: affine).
Weekly physical training:
Morning exercises can be practiced.
(Monday) Jump cycle training for 8 stops.
(Tuesday) 5000 meters weight training
(Wednesday) Upper arm strength training interval training 7 times X 15 times.
(Thursday) Comprehensive physical training agility speed 2X4X2 times
(Friday) craik running weight training.
(Saturday) Duck Walking Soft Training
Emphasis of intensive training:
(1) players' manual (10) quick cross breakthrough.
(2) Get rid of the offensive and defensive (1 1) and meet.
(3) Attack attempt (12) to cover the movement
(4) Offensive (13) Second-line and third-line defense does not dribble.
(5) oral care of card position and follow-up (14)
(6) Double double team breaks through (15) offensive and defensive cooperation.
(7) Training on Handling Oppression and Severance (16)
(8) storm (17) countdown stage processing
(9) Layout of double-team jump ball and free throw (18)