What do you know about basketball training?

What do you know about basketball training?

Plan and content of basketball training

1. Learning basic technologies: dribbling, passing and catching, ball possession, breaking, shooting, general tactics

2. Main content of training:

1. Physical training

2. Ball exercises

3. Foot movement

4. Interception technique

5. Dribbling skills

6. Shooting technique

7. Advanced Technology

8. Security Technologies

9. Theft technique

10. Tactical training

11. Auxiliary physical training

3. Specific learning content:

1. Physical fitness

1) Strength training

①Exercise with small barbells, dumbbells and medicine balls of suitable weight.

②A variety of barbell weight exercises based on absolute strength and explosive power. (barbell push, grab, clean and jerk, half load, squats)

③Strength exercises with your own weight. (Push-ups, finger push-ups, pull-ups, squats, ingots, etc.)

2) Speed ​​Endurance Practice

①Long distance running (20-30 minutes, heart rate controlled at 150-180 bpm)

② Medium and long distance running at medium speed and variable speed running (800m, 1500m, 3000m)

③Trail running

④ Multiple high-intensity training combined with basketball skills, tactics and playing conditions (heart rate controlled at 180-220 beats per minute).

3) Failure Practice

①Various weight jumping exercises

②Exercises such as leapfrog jump, multi-stage jump, deep jump, continuous jump up and down, continuous jump with hurdles, step jump, jump rope, etc.

4) Speed ​​training

①Full speed sprinting and intermittent running (30~100m)

②Basic exercises for various running.

5) Flexibility exercises

Flexibility gymnastics, counter-gymnastics, mat exercises, handstand, headstand, waist and hip stretching exercises, muscle stretching exercises.

2. Ball exercises

A. Spread your legs to pass ball around figure eight

B. Spread your legs to throw ball around figure eight

C. Swap left and right hands behind your back

D. On my knees and with my hips to throw ball

E. Kneeling and alternately slamming ball with your hips

F. Raise your hands and throw ball

G. Toss and slap ball

H. Hi-five and bouncing ball

Me. Toss ball back and forth

J. Raise your legs around figure eight

3. Foot movement

(1) Cross step: Left and right feet cross forward and backward, used to respond to an attack or defense.

(2) Pulley step: use left or right foot to lead other foot to move on sliding floor, which is a defense

Basic tempo training.

(3) Stepping forward and backward: fast forward sprint, change of pace at break and backward movement, pay attention to requirement that player raise heel of back foot to avoid falling back.

(4) Move forward and backward: Move forward and backward between low position and 45 degrees for protection. You must move forward and raise your hands. The lower end of three-point line.

(5) Step Back Defensively: Perform a Zigzag Defensive Action with a step back.

(6) Get rid of stepping forward to catch up: move forward in a "zigzag" shape to get rid of reaching out to catch up.

(7) Backward pace: zigzag forward, turn and drag ball to respond.

(8) Slow down: two-man team, one man intervenes, one man makes contact defense like "hit wall",

This type of strike uses chest guard of both arms to block opponent's fluid movement.

4. Passing and catching ball and practicing with ball

(1) 200 face-to-face passes: 4 people per group chest, bounce and pass.

(2) Walk around ball in a figure-eight: split into two rows, from bottom of step to waist, and head around ball.

(3) The ball is blown away by a strong wind: a group of 4 people makes a moving response in half of court or in entire court.

(4) Passing from Four Corners: Divide into four groups to move from four corners to pass and receive ball.

(5) Four Direction Pass: Pass ball in four directions at four corners.

(6) Face to face transmission and receipt: basically all kinds of transmission.

(7) Passing behind back, sneaking and with one hand during march: pass ball on march in a team of two.

(8) Passing ball into wall: passing and receiving ball into wall at a height of 120 cm.

(9) Long board pass: Long pass with both hands or long pass with one hand.

(10) Five Point Passing: Teach players how to pass.

(11) Center forward returns pass: 5 players pass two balls to each other in an "M" shape to support center forward.

(12) Attack without dribble in half court or full court: attack must be answered with a pass and movement.

5. Dribbling training

(1) Dribble an obstacle course all over court.

(2) Forward and backward dribble, turn, backhand, back dribble.

(3) Step in air, crash stop and lean forward, and dribble left and right in air.

(4). The eight dribbles ball all over court.

(5) Shake ball left and right.

(6) Dribble on spot.

(7) 3-4 dribbleing in a straight line.

6. Shooting training

(1), fixed point survey

(2) Two sets of diagonal throws

(3) Mobile shooting

(4) Bottom line intersects with hook

(5) Backstab

(6) Erased triangular baseline snapshot

(7) Crash Stop and Full Court Jump Kick

(8) Turn around and fire from a high position (home action combines with left and right shots)

(9) Triangular shot

(10) Five-Point Shot

(11) 2-3 people pass ball and take a jump shot

(12) Half court shot

(13) Reaction to jumper or cut-in before break

7. Styling training

(1).Figure 8 is fine for downtime.

(2) Stowing wheels.

(3) 7*5*3 downtime.

(4) Three-line layout.

(5) Long pass across court to free throw line for a downtime.

(6) Laying in teams of two.

(7) Arrangement in groups of three people.

(8) Simple with direct dribbling.

(9). Half pad triangle

8. Defense Training

(1) Left defense 1v1.

(2) Attack and defense diagonally in half court (coach holds ball, one attack and one cut).

(3) One defense drill and two offensive defense drills.

(4) Raise your arms for defense (at periphery), for defense at front (in restricted area), and for defense at front.

(5) First, second and third line assistance in defense training.

(6). Full court double team (1-2-2, 2-2-1, 1-1-2-1)

(7). Halftime double play (1-2-2, 2-1-2 instant double play)

(8) Half-court defensive training.

(9) Personal protection in full force.

(10).Training defensive moves in area (interaction with game more and less).

(11)Sandwich defense training (for center).

(12) Personal defense gives way, reconciles, exchanges defensive training.

(13) Three passes and two defenses in restricted area, four passes and three defenses.

(14) Offense and defense throughout court, coach without direction passes ball back and forth.

(15) The coach blows whistle to guide moving guard.

9. Pruning training

(1) Complete in-line cutting training.

(2) The bottom line cuts into hook and erases board.

(3) Frontal kick with a 45 degree step, low hand to ball.

(4) Fast-forward shots in air, shots with horseback riding, and shots with spinning backwards.

(5).Cut out basket and place basket.

10. Auxiliary physical training

(1) Agility run six meters forward and backward four times (counting seconds, multiplayer competition).

(2) Four sprints (completed within 32 seconds).

(3) Running around chasing a circle.

(4) Fasto Run with your head down and your hands down.

(5) Raise your legs and run.

(6) Jumping and running with swinging arms.

(7) Jumping on one leg.

(8) Jumping with both legs and stomach pulled in.

(9) Duck walking (back, forward).

(10) Continuous net jumps and continuous wall jumps.

(11).Side span.

(12) Carry teammates away.

(13). Walk with teammates on your back.

(14) Jump and cross yourself.

(15) Raise your teammates shoulder up and down (against wall).

(16).Niu Gentian.

(17) Flexibility training: supporting bridge, bending legs to sides in a sitting position, and holding toes with legs in a sitting position.

( 18) Steps up and down.

(19) Jump up stairs.

(20).Sprint downhill.

11. Fast break training

(1) Five by four, four by three, three by two, two by one.

(2) Five-man fast-break pattern, forward and backward attack.

(3). Quickly advance cross break (45 degrees, lower bottom line, wrap bottom line and go up to 45 degrees).

(4) Making a long pass to catch a layup (2 players, 3 players).

12. Rebound map position training

(1) Training position of cards from 1 to 1 to 5 to 5 in between sessions (with verbal accompaniment).

(2) 3VS3 half court (verbal interaction and coach holding ball).

(3) Block training after free throws.

(4) Outside shooting range.

(5). Rebound training: throwing and catching the ball

What do you know about basketball training?

May 12, 2023