1. Go back and runThis is relatively simple and doesn't require a particularly complex introduction. Opposite free-throw line to midfield line Opposite free-throw line Opposite bottom line Pay attention to whole process to complete it at full speed, and pay attention to stepping on lineSecond , 6 vertical running training Start at end line on one side and quickly run in a straight line End line on other side, then run back to starting point. Repeat running 3 timesThree, 17 running workoutsStart from sideline on one side of field and quickly run to sideline on other side in a straight line and quickly return (remember to do 2 times there -here, only 17 times). This workout is currently most important item in assessment of CBA and NBL fitness. Many athletes emphasize this item, which shows its importance. I hope everyone will train seriously. 17 times, standard 1 minute 06 seconds. . Let's see if you can finish this. . 4. Variable Speed Running Training4 different forms of speed: jogging, walking, extreme speed running and slow running. Start at end line on one side, jog to free throw line, then speed up, run to center line at three-quarters speed, speed up again, run to free throw line on other side, finally slow down and run to end line at other side. Then immediately come back and repeat this form of speed for a total of 4-6 sets. 5. X-Run TrainingX-Run Training requires athletes to stand facing field, start from bottom corner on right side, run to opposite corner at top speed, and then slide defensively along endline to right corner, turn to face court, run to opposite corner at maximum speed, then slide defensively along endline to starting point, turn to face court. Do this for a full X run, repeating 2-3 times. 6. Intermittent Running WorkoutThis is also a very painful workout. Consists of four parts of a speed run, with a fixed time interval between each two. Take width of court at a time. Start at one sideline and run 15 times between sidelines followed by a 1-minute rest. Then run 12 times between side lines followed by a 45 second rest. Then run 9 times between side lines with a 30 second rest. Finally run 6 times between side lines. Thus, interval running training is completed. 7. Rapid dribbling practice all over courtKeep ball facing court starting at one endline, dribble quickly with your right hand to other endline, turn around and change hands, and dribble quickly with your left hand. The ball is backto starting position. Turn, dribble with right hand to center line, change hands, dribble with left hand to endline, turn, change hands, dribble with right hand to center line, change hands, dribble with left hand, return to starting position. Turn around, drive right to free throw line, change hands, drive left to center line, change hands, drive right to opposite free throw line, change hands, drive left to end line. Then come back according to order of passing from hand to hand right now. Updated version: After each round, add a downtime goal. 8. Practice fast dribbling all over courtFacing court, stand in bottom corner of free throw line on one side, start on outside of right touchline of bottom corner of free throw line, and dribble quickly with your left hand to left corner free throw lines (make sure you change hands when dribbling). Then change hands, quickly move your right hand to right of center circle. Then switch to your left hand and quickly drive your left hand to left corner of free throw line on other side (note change in direction). Then switch hands, quickly lead with your right hand and quickly run back to lower right corner of penalty area. Turn around again, lead with your right hand, and quickly return in accordance with order and requirements when you arrived. Repeat 4-6 times. Update: End every workout with a downtime. 9. Pass ball in front of your chest and run fast all over courtDistance between two people: width of penalty areaFull speed! Practice back and forth! Pass and catch with two hands! 2-3 trips there and back! 10. Practice hitting and passing all over courtSame as above except passing ball with both hands to chest instead of hitting ground11. Running and hitting board to score a goal DrillTwo players, one as a passer, stand on lane near basket facing player. Another player faces court and starts from left side of endline While running, watch passer run quickly to basket, go straight ahead and not go around basket When ball bounces off floor from first distance, shooter scores with his right hand on side of backboard without dribble ball and not moving. Then, without any pause, shooter quickly rushed to sideline on other side, turned around and returned immediately after touching sideline, caught ball and, as before, scored a left goal. Repeat exercise 3-5 times. You can also start at a 45 degree angle for practice. This can also be changed to layup or dribbling once before layupTwelve, half court sprint, penalty area corner, emergency stop, jump practiceOne of two players is passer, other is called shooter. The shooter starts from middle circle, runs quickly to left corner of free-throw line, catches ball and makes an emergency stop for a jump shot. Then run back to starting point. Then quickly run from starting point to right corner of free throw line, catch ball and make an emergency stop for a jump shot. Repeat same exercise 10 times, 5 times on each side
May 12, 2023
Basketball physical training methods
Basketball Dribbling Steps Training
Play basketball, use your brain more! You can always learn a lot from watching Doncic play.