Are you really so discriminated against if you can’t play basketball?

Don’t be discouraged. The most fearful thing is that there are no enemies.

Forget about fighting and swearing.

You can’t prove anything. You have to know that strength speaks in this world.

If you study well, then your study is where you excel

If you must play basketball well, then I and thousands of others will struggle on the basketball court. People support you

Basketball skills cannot be developed overnight, the most important thing is perseverance

You know KOBE, let me tell you

His summer training Ball plan

6 days a week, 6 hours a day, 6 stages of "devil training"

The following are the 6 stages:

Throwing blue Mid-distance + three-pointer

Box jump

100-meter sprint training

Barbell lifting

400 squats

300 push-ups

I’m not telling you to do the same thing as him. It’s too difficult. I just want to tell you that basketball is practiced.

The key to playing basketball well or poorly is defense. The key to defense is a good mentality

The following will tell you some defensive skills

Let’s talk about high-position defense first:

Bend your knees and clamp your thighs to the ground Try to keep the angle between 0 and 30 degrees (that is, keep the center of gravity low), feet slightly wider than shoulders, upper body slightly forward, arms open, palms facing each other, one arm slightly higher to interfere with the opponent's pass The other arm is slightly lower to interfere with the opponent's ball control. The specific arm to use depends on your habits and the opponent's specific offensive situation.

Slide in the direction of the opponent's movement. When sliding, you step with one foot first in whichever direction, and the other foot follows (don't blame me for being wordy, some beginners often make mistakes). Unless you are defending closely, you usually stand with the opponent facing the basket. direction, and tilt slightly in the direction where you think the opponent may pass the ball

The most important thing in practicing defense is to practice footwork (mainly sliding) so that you can intercept the opponent's offense and pass in time. route, and minimize the impact of the opponent's fake moves on you.

One way to practice is to use the posture I introduced at the beginning, and slide left and right along the Z-shaped route on the court. The upper limbs must be strong. Maintain correct posture.

Another practice method is to slide left and right in the penalty area (usually two or three steps are enough) to the left and right sides of the penalty area, lean over and touch the penalty area sideline with both hands, and then slide to the penalty area. On the other end, the same action.

The former can help you maintain the correct posture for defense, and the latter can help you strengthen your body coordination when stealing the ball or interfering with the opponent's offense.

< p>The other is the broken step. The body still maintains the correct defensive posture, and the feet are up and down alternately in small steps, or the basketball is rolled slowly on the ground, and then the basketball is followed in small steps. This kind of exercise. This method can enhance your leg strength and the reaction speed of your legs.

No matter which method you use, you must put in a lot of practice to get obvious results. Practice until your legs can no longer move every time.

Let’s talk about inside defensive skills

As mentioned in some of my technical and tactical posts, I started out as a defender, and I specialize in the inside on offense. However, my height is only 175cm and my weight is 60KG, height is not advantageous, weight is average, he is a small man in the basketball court. But I have the confidence to stand inside. The opposing players are basically 185cm or above, but I basically don't suffer in offense, defense or rebounding, so let's talk about the defensive skills in the inside.

The training of defensive skills I am talking about certainly refers to how a player with a weak height and weight can defend a stronger opponent. If the defensive player himself is already 2 meters tall and weighs about 90KG, he will basically stand on the inside. I no longer suffer losses, at least not in amateur level competitions.

First of all, the position awareness of the inside determines whether the defensive player has the possibility to suppress the opponent. Since the opponent is an inside player with a height advantage, he inevitably has the characteristics of some inside players, and it is important to make full use of the weaknesses of these characteristics.

For example, most inside players are not good at mid-range and long-range shots. This is a common problem among people with tall heights on the court. It has been tried and tested even in the NBA. Since the retirement of Olajuwan, Ewing, and Smith, a group of traditional excellent centers, most inside players are not good at shooting. The lack of mid-range shooting ability is one of the reasons why the current TD+Webber+KG, the only inside players who are outstanding both inside and outside, dominate. This characteristic is especially obvious on amateur-level courts. Players who can dominate the inside or think they can dominate the inside mostly ignore the training of outside abilities. This determines that it is very necessary for defensive players to guard against inside players. Try to avoid catching the ball as close to the basket as possible. Once the receiving position leaves the familiar inside position, most inside players will not choose to shoot. Even if they choose to shoot, the shooting rate will be much lower than their average inside shooting rate; if the inside players choose to catch the ball and break through from the outside, they will also It will leave the defender with the possibility of double-teaming, and the defensive effect is far more optimistic than directly hitting the inside.

Secondly, it is necessary to complete close defense with few opportunities for offensive players to catch the ball inside, which is a mental test for defensive players. Defensive players must be prepared to sacrifice their personal technical statistics. No matter where the opponent is in the game, they will interfere with them and try to block all their cutting routes to the inside. The key is to always keep your eyes on the opponent's ball-handling player and your opponent, and at the same time ensure that you are between the opponent and the basket, one step or so away from the opponent. Is this a reasonable defensive position? A big standard. The definition of this position can ensure that the opponent player is in his sight at any time and blocks his movement route in time. (This reasonable judgment on defensive position may seem simple, but it is actually a qualitative leap for defensive players. When the occupation of this position reaches an instinctive level, defensive awareness is completely improved.)

Again, let’s start with some purely technical issues. No matter how tight the defense is, it is impossible to completely suppress the opportunities for inside players to catch the ball inside. All that can be done is to reduce it as much as possible. Once the opposing player catches the ball inside, how to defend.

All internal offensive methods are basically nothing more than two types: first, the forward route; second, the center route.

A major feature of the forward route is the low-post singles with the back to the basket, using speed and rhythm to get rid of the defensive player in a short time to complete the shot; a major feature of the center route is the reverse turn with the back to the basket Shooting, relying on weight and height position to a greater extent to inhibit the defensive player from taking off to complete the score. Although in recent years, these two iconic features have been gradually confused even in the NBA professional arena, and many forwards or centers can skillfully use these two basic methods, but only from a technical perspective, the offensive methods of the inside are still the same. It is impossible to escape from the two categories.

To defend the offense of inside players, it is necessary to pay more attention to the bottom line. Most inside players go to the bottom line very quickly, and the possibility of being double-teamed is far greater when the bottom line moves than when walking in the middle. of small. Against forward players, the defender's movement speed is equally important, always maintaining physical contact with the offensive player, and moving his feet accordingly as the offensive player moves. Force is relative to action force and reaction force. When there is physical contact, the opponent's movement speed will be reduced accordingly due to the contact. The training of the strength of both feet will play a vital role in interior defense. Regardless of any behavior of the attacker pushing inward, they should be resisted with the front of the body, because all movements of pushing the hands outward are It can be regarded as a defensive foul, and the strength of the feet and waist is even more important. Use your body to become a real iron wall. Even if you are aggressively collided by your opponent, you should not give up the opportunity to give your opponent space to shoot.

"The final goal is to complete the shot". When an offensive player takes a shot, he should take off with all his strength to interfere and interfere, not block the shot. Although blocking can frighten opponents, not all successful defenses must end in blocking. All defensive players who attempt to complete the block 100% will eventually be unable to avoid the consequences of too many fouls (of course, if the height advantage reaches more than 30cm May as well try).

The best effect of defense is to reduce the opponent's shooting percentage, and because the interior defensive players are always closer to the basket than the offensive players, they can obtain rebounds in a more ideal position. A more effective way to interfere with a jump is to block the shooter's gaze with your hand, and extend your hand from the space between the shooter's power hand and auxiliary hand into the attacker's aiming head. Once the ball is thrown from the attacker's hand, you should immediately turn around and face the basket. In a half-squat posture, you can maintain the possibility of rushing for the rebound. At this moment, you should still maintain appropriate physical contact with the offensive player while half-squatting, and use your back to block the offensive player. rebound route.

There are still many skills for individual inside defense, but many things already belong to the field. Live analysis on the court is far easier and clearer than talking on paper, although the number of players who focus on defense on the court at the amateur level has become more and more important. There are fewer and fewer, but I still hope that it can be used as a reference for everyone to improve their defensive level.

On the basketball court, there are winners and losers. A sharp offense is essential, but without an impregnable defense, the overall score advantage will be much inferior. "Watch the offense when you appreciate it, and the defense when you win." This classic NBA idiom has been proven to be correct after years of verification.

However, the weakness of many amateur basketball players is actually defense, or they have not realized that their weakness is defense. What kind of defense is considered adequate? I have practiced dance and basketball for 7 years. The first thing I practiced was rebounding. Due to the extreme lack of offensive power at that time, I devoted myself to defense for 2 years. Therefore, I would like to talk about the defensive skills on the court. I hope it can be helpful to everyone to improve their defensive ability.

Defense can be divided into individual defense and overall defense. Individual defense mainly refers to personal defensive ability, which can be improved through hard practice, unremitting efforts and study; The overall defense refers to the tactical cooperation of the whole team's defense. It is not enough for just one person in the team to understand this. It requires the whole team to work together in actual combat. Since overall defense involves many aspects, I will not list them all here, but only some individual defense skills.

Individual defense involves many aspects.

Defending perimeter players is commonly known as "marking."

Most outside offensive players are good at sudden shooting, have an advantage in speed, and also have a certain shooting percentage and ball distribution ability. When your opponent is dribbling, you should maintain a slightly squatting posture, and always keep your body's center of gravity on the supporting foot that is closer to the opponent's dribbling hand. This will help the opponent follow up when he suddenly starts, and the defensive player's body will be better when following up. You should always maintain a head-on confrontation with the attacker (if the opponent is really much faster than you, when the opponent passes you, pay attention to the pace when following up sideways, which can easily cause a defensive violation).

Outside shooters often dribble and change lanes to create shooting opportunities for 1-2 seconds. With such a defensive posture, the offensive side will rarely have the opportunity to completely escape your control, even if the shot is released. If so, your hit rate will also be reduced due to your personal interference. All shooters have an unavoidable prelude to shooting, which is to lift the ball they are dribbling or preparing to shoot after receiving it, and raise their head above the head to aim at the basket. If the attacker's movement is not very fast, , you can shoot the ball away when it passes through the chest. Even if you fail to successfully shoot the ball out of the offensive player's control, it will greatly interfere with the rhythm of his shooting.

For outside players’ fake moves (pretending to shoot to attract defensive players to take off and then break through), there is basically a skill in marking. When the opponent makes a fake move, look down to see if his feet are off the ground. If they are off the ground, You should quickly take off with all your strength to block the shot. No matter whether you can block the shot or not, you should at least make a posture to block the shot so that the opponent player will take it into consideration when shooting. If the dribbler's feet are not off the ground, then he should continue to maintain his center of gravity to prepare for the opponent. Dribbling breakthrough.

In addition to a player who controls the ball, outside players will also have players who are running without the ball and ready to respond. When defending such a player, you should also keep it within your control and stay at least a distance away from him. Within one step of reach, your eyes should be positioned to see both the player with the ball and the player you are guarding without the ball (this is important, as it is an important criterion for confirming the position of the defensive player). Always keep the dynamics of the player you are guarding without the ball. Once you notice that he is accelerating, immediately accelerate accordingly and block the position between the attacker and the basket.

Look at me working so hard and give me more points. Thank you.