What should I do if I’m not tall enough to play basketball?

If you are not tall enough to play basketball, you can make up for your lack of height through jumping ability, technique, awareness, etc.

Quickly improve your jumping ability training tutorial

1 Quickly improve your jumping ability training tutorial 1

Quickly improve your jumping ability training tutorial

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

For each action event, if an action requires Do 3 groups, and the rest between groups should not exceed 2 minutes. If you are finished, you need to go directly to the next item. Remember not to rest!

The first item: Half squat jump

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

2. Jump upwards At least 20 to 25cm from the ground. (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 above steps.

Quickly improve jumping ability training tutorial 2

The second item: toe lift (heel raise)

1. First, find a step or a book to put your feet on, and then only put your toes on it, without your heels touching the ground or being padded

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 away with all your strength, change your feet in the air, and put them on the chair.

3. Repeat step 2, and move the original jumping position Put 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. Complete it once.

This is difficult, so you can use your hands to help lift it.

Quickly Improve 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

How to improve your jumping ability.

This is a common question. When discussing this issue, we must break through the misunderstandings about race, and we must not be fooled by the "race theory" advocated by some so-called authorities. The theory that black people are born with the ability to jump is simply untenable. Otherwise, how can we explain the world records of my country’s famous high jumpers Zheng Fengrong, Ni Zhiqin, and Zhu Jianhua? Of course I do not deny the importance of innate conditions, but hard and scientific training the day after tomorrow is even more important!

I would like to share some of my personal experience in this regard.

1. Jumping ability is a comprehensive expression of whole body strength, running speed, reaction speed, body coordination, flexibility and flexibility.

So we can’t think that improving jumping means just jumping all day long. You must insist on stretching the tendons, ligaments, and muscles in all parts of your body every day to expand the range of motion of your joints. At the same time, you must do various complex gymnastics that are beneficial to improving body coordination. Movements should be accurate, graceful, powerful yet relaxed.

2. Strength training is best arranged and coached by a physical training coach.

If you train on your own, it is best to perform high-strength training 2 to 4 times a week. You must pay attention to safety during training to avoid accidental injuries. The so-called high-strength training is to use barbells to perform heavy-load exercises. There are three most commonly used ones:

Squat with weight, dumbbell lift, and snatch. In short, the higher your performance in these exercises, the better your jumping ability will be.

As for the weight, number of sets, times, movement specifications and other issues of each exercise, the principles are:

1. High-strength training at least twice a week and no more than four times a week , the body should be given time to recover excessively, but it should be carried out for many years without interruption.

2. It is best to arrange the above three practice methods in each class.

3. Pay attention to the technical movement specifications of high-strength training and do not mess around.

4. Small strength training refers to training using various comprehensive training equipment and dumbbells. Lighter weights, more sets and reps. The purpose is to improve muscle endurance, thicken muscle fibers, and reduce fat. Small strength training can be practiced every day, but it is best not to do it at the same time as high strength training. Regardless of whether it is high-strength or low-strength training, the duration of a class should not be too long, 1.5 hours to 2 hours is appropriate. There must be intensity but also density

3. Speed ??training is also an important aspect of improving jumping ability.

Repeated sprint training is still necessary. 30 times, 50 times, maybe 80 times, it depends on your hard-working spirit. The so-called sprint requires you to rush forward at full speed after preparing for the activity, not at a medium speed. Specialized speed training is the same as high-strength training. You don’t need to practice every day, just three hours a week. Pay special attention to the use of small strength training methods to enhance the strength of the posterior thigh muscles.

4. There are many specialized jumping training methods, such as rope skipping, hurdle jumping, hoop touching, the upper edge of the small black frame, and even the upper edge of the backboard.

Finally, I would like to mention the relationship between the nervous system and jumping ability. We already know that the qualities of speed, strength, coordination, flexibility, and agility produce jumping power when they are combined and applied downward to the ground in an instant. So what causes these qualities to explode at the same time in an instant? It's the motivation and motor nervous system. In other words, if you really want to be superior to everyone else, you must do everything possible to make your motor nervous system send the strongest impulse signals to the muscles of your body. This strong stimulation forces the muscle groups to contract violently to generate huge energy. The violent contraction of the muscle groups in turn makes the motor nervous system more sensitive and can send out stronger impulses. The two promote each other and you jump higher and higher. However, this is also the difficulty among difficulties. Without super motivation, the motor nervous system will not have super impulse. All so-called scientific, modern, management, and training methods and means are all nonsense.

Skills for playing basketball

1. Dribbling

Basic skills of dribbling: The center of gravity should be low and stable when dribbling, and the height of the dribbling should be at Below the waist, watch the ball with the corner of your eye to prevent the ball from hitting your feet. Be proficient in dribbling with your hands crossed, hitting the ball with your palms down, and don't turn your wrist. Good dribbling skills should be like the ball "sticking" to you, it follows you instead of you chasing the ball. You can use bamboo poles as people to practice dribbling.

Dribbling skills: Change of direction dribbling: Change of direction dribbling is a commonly used skill for passing people, and it is also a practical skill of dribbling. That is, changing the direction quickly when dribbling, catching the opponent off guard, and some can even knock the opponent down, so that you can easily pass them. Pay attention to practice dribbling under the crotch, behind the back and cross dribbling, etc. These are the necessary skills to complete the change of direction dribbling. When changing direction and dribbling, you need to lower your body, increase your dribbling speed, and try to find a friend for actual practice.

2. Breakthrough

One of the elements of breakthrough: a quick and accurate first step. Whether a breakthrough is successful or not, the first step will play an important role. The most important first step is to be quick. We often see Jordan, Iverson and others accelerating directly and completely crossing the defender's defensive area in just one step. This is the effect of a quick first step.

Of course, for most people, the possibility of forcibly overtaking someone in one step is still relatively small, so "accuracy" is a very important element. The so-called accuracy means that in the first step, facing the defender, you must at least step forward to a position parallel to the opponent's feet. This will create obstacles for the opponent's half-turn side movement, delay his movement time as much as possible, and create difficulties. This accuracy can actually be said to be "big".

The second element of breakthrough: sinking shoulders. Shoulder sinking is another element of breakthrough. The so-called shoulder sinking is to lower the shoulders and lower the center of gravity to facilitate confrontation during movement. The two best people to use the technique of shoulder sinking are undoubtedly Jordan and Kobe. Keep your shoulders down, fight the defender, and stay in a good position without relaxing. Many people tend not to pay attention to the fight for favorable positions when breaking through, resulting in a successful first step and then finding that the defender is in front of them.

The third element of breakthrough: pace. This is the most important point, that is, awareness must be on the steps. Use your flexibility to lean on the defender to occupy a favorable position. Be aware of your steps. Don't pay attention to how your hands can dribble without being interrupted.

In this process, you should pay attention to how quickly you move your feet rather than how to prevent others from stealing the ball. Once the steps are done well and the ball and man are integrated, good results will naturally be achieved. And if you think about not being intercepted, it is impossible to have a good breakthrough.

3. Passing

Basic posture of passing skills: When passing the ball, place your hands in front of your chest, fingers naturally separated, hold the ball with your palms outward, and bend your wrists backwards. The legs should be naturally separated, shoulder-width apart or one behind the other in a lunge, the center of gravity should be stable, and the eyes should be looking straight ahead (it is best to learn to observe the six directions).

Direction and strength of passing skills: When passing the ball, directionality is very important. This may seem simple, but it is not. After looking at the position of a teammate and passing the ball in his direction, sometimes the pass is not in place or is intercepted by the opponent. This is because most players in the game are moving all the time and cannot pass the ball in a straight line. There should be an arc. , judge the forward direction of the players in advance and pass the ball ahead of time.

In addition, the force when passing the ball should not be too strong or too light. Passing the ball too hard or the ball speed is too fast will make it more difficult for teammates to catch the ball, and it is easy to lose the ball; passing the ball too short or the ball speed is very slow, it is easy for the opponent to lose the ball. Steals.

4. Shooting

Basic posture of shooting skills: before shooting, you should take a correct posture. When holding the ball, your right hand is dominant and your left hand is supplementary (the opposite is true for left-handed people). The palm of your right hand holds the prayer, and the five fingers are naturally separated. The armpit, the inside of the elbow, the back of the right hand and the junction of the forearm should all be at right angles or close to right angles. Place your left hand slightly on the side of the basketball to ensure that the basketball is stable. Keep your upper body straight, don't shrug your shoulders, and place your feet naturally on the ground, with the distance between them shoulder-width apart.

Shooting skills: Three-step layup: Before the layup, you must lower your body's center of gravity, do not dribble past your waist, your body must be stable, and your upper body must be straight. When running, lean forward as much as possible, slap the basketball with your palms down, and don't turn your wrists. When you jump up in the third step, your wrist naturally pulls the ball out, trying to be as gentle as possible to give the basketball room to maneuver. This way the shooting percentage is higher. Many beginners often fail in the last step of shooting, or they use too much force and the ball hits the board and flies away, or they lack strength and just touch the net after throwing the ball or even miss it. The basis of the three-step layup is to practice the basic shooting skills, especially shooting under the basket. When pitching, hand strength should be used evenly, preferably softly, and the wrist should be flexible.

Shooting skills: shooting force and arc: When shooting, you should also pay attention to the force of pushing the ball forward with your right hand and the arc of the ball. Generally, for right-handed shooting players, the strength should be determined according to the distance between your position and the basket. When shooting, the ball should be moved with the palm of the hand to allow the basketball to rotate in the air. This way the hit rate is higher. After throwing the ball, the right arm should be Straighten. The running arc of the basketball should be higher, which can improve the shooting rate, that is, try to throw the ball as high as possible.

Basketball is a team sport, and it pays attention to the tacit understanding of the players. Therefore, we often hear the slogan "No brothers, no basketball", which shows that basketball is a team sport. Only by mastering the basic movements of playing basketball can you develop more skills.