I'm going to college soon, but I can't play basketball yet. What should I do?

Teach you to play basketball step by step.

Basketball skills can't be practiced in a day. Starting with dribbling, hit the blue ball and throw it at close range. Take your time. At first, you may lose 10 and miss 1. After practicing for 10 days, you can only throw 10 ball into 1 ball, but don't be discouraged.

Dribble, I won't say more.

When you get to the blue, relax your hand first, rush to the blue by speed, feel the power when you clap your hand, and take your time. It will be easy when you learn it.

Throw the blue at close range, make a 90-degree angle with the blue hand, with the other hand assisting, and then use your knees and hands flexibly, and then throw the ball with the strength of your wrist.

The correct posture and method are very important for basketball introduction. In order to avoid injuries and other accidents, you are already an old hand.

Introduction to the position on the basketball court

point guard

The point guard has the most chances to get the ball on the court. He wants to bring the ball safely from the backcourt to the frontcourt, and then pass it to other teammates so that others can score. If the small forward is the protagonist of a play, then the point guard is the director of the play.

How to be a qualified point guard? First of all, his dribbling ability is absolutely indispensable. When only one person defends him, he must be able to pass the ball across the half court without any problem. Then, he must have good passing ability, and he can pass the ball where it should go most of the time: sometimes it is a gap in shooting, and sometimes it is a better guide. Simply put, he wants to make the ball smooth, and he wants to be able to pass the ball to the place where it is easiest to score. Furthermore, he should organize his own team's attack and make his teammates' attack more smooth.

There are other requirements for the point guard. In terms of scoring, the player who controls the ball is often the team's last scorer, which means that unless other teammates don't have a good chance to shoot, he won't shoot easily. Or to put it another way, his scoring ability is very strong. He uses his scoring ability to destroy the opponent's defense and create opportunities for his teammates. In short, there is an unchangeable principle for the point player: if any teammate has a better chance to play on the spot than him, he will definitely give the ball to the teammate with a better chance. Therefore, it is often a good opportunity to shoot a shot by a player. Naturally, we have higher requirements for his shooting percentage. Generally speaking, it should be above 50%, higher than small forward and shooting guard. In scoring ability, perimeter and cut-in are two indispensable tools for him.

shooting guard

Shooting guard, from its meaning, it is not difficult to know that he takes scoring as his main task. He is the second leading scorer in the field after the small forward, but he doesn't need to practice singles skills like the small forward because his teammates often help him find a gap and shoot. However, because of this, his outside accuracy and stability should be very good.

Shooting guards often have to do two things. First, there is a good gap to shoot the outside line, so his outside line must be accurate and stable. Otherwise, if teammates try their best to block a good opportunity but fail to score, it will do a great blow to the morale and confidence of the whole team. The second is to find a small gap to throw an outside line, so he has to be quick. A good shooting guard can't expect such a good gap every time. He should be able to find shooting opportunities in a short time, and his shooting percentage should be at a certain level. This can stall the enemy's defense, and the defensive circle must be opened, which is more conducive to teammates' attack in the restricted area.

So, the shooting percentage of the shooting guard must be very high, right? Actually, it is not. Because although we hope he has a good aim, we should not forget that his shots are often quite far. We can't expect a shooter to shoot from the outside more accurately than others at the basket! What's more, the shooting guard sometimes has to find a chance to shoot alone or find a gap in the gap, so his shooting rate will not be too high, which is understandable. Generally speaking, it is good to reach 47% or 48%, and more than 50% is the best choice.

small forward

Small forward is the team's most important scorer. The most fundamental requirement for a small forward is to score, and it is a long-distance score. As soon as the small forward receives the ball, his first thought is how to put the ball into the basket. He may rebound, but it is not necessary; He may pass the ball well, but it is not necessary; He may bounce well, but it's still unnecessary; He may defend well, but it's still unnecessary. The basic job of a small forward is to score, score and score again.

Small forward is the position with the lowest requirement for shooting percentage. Generally speaking, as long as 45% is qualified, more than 40% is acceptable. Of course, there is a premise that he wants to score goals. If a small forward averages seven or eight points per game and hits only 40%, it is better to let him sit on the bench. On the other hand, why can the shooting percentage of small forwards be lower? Because he is the main scorer in the team, he often has to take the initiative to look for opportunities to shoot, stabilize the morale of the army at some moments, and even boost morale by singling out opponents in more difficult ways, and even give opponents a fright and a head-on blow. So the small forward will have more chances to shoot, or it may be a bad chance, so we can allow him to play lower, as long as he can score.

power forward

The task of power forward in the team is almost always very hard. Rebound, defense and blocking are all indispensable to him, but he is often the last to score. So power forward can be regarded as the most inconspicuous role on the basketball court.

The first job of power forward is to rebound. Power forward is usually the person who rebounds the most on the team. He is stuck in the penalty area, cooperates with the center and often provokes the rebounding task of the whole team. When attacking, he often helps his teammates to block people, and then tries to squeeze in to grab rebounds and carry out the second wave of attack after his teammates shoot. Usually only a few hours, the power forward will be asked to sink to the bottom of the singles. At this time, he will turn over and shoot a small hook near the restricted area and do some close-range attacks.

Because power forwards usually shoot fewer times and their shooting positions are often close to the basket, their shooting percentage is naturally higher. In terms of five positions on the court, the power forward should have the highest hit rate, and a good power forward should reach more than 55%. But because scoring is not his strong point, he can score few points, but he must grab more rebounds. In addition, Hotpot's defensive ability is naturally necessary for power forward, because he wants to consolidate the restricted area, and defense is of course important. In fact, power forward is to do two things well: rebounding and defense.

In the past, power forwards often had to practice hard and had little chance to catch the ball and play singles on the court. But now the concept of basketball is changing with each passing day, and the power forward is gradually strengthening in attack, which is the biggest difference between the past and the present. However, a good power forward should focus on the efforts in the penalty area. A player who can rebound and defend but has poor offensive ability will be called a good power forward, but a player who can score well but fails in rebounding and defending is not a power forward at all.

Center (c)

As the name implies, the center is the core of a team. He spends most of his time selling labor and figures in the restricted area. He is offensive and defensive, and the center of the team, so he is called the center.

What will the center do? First of all, since he lives in the restricted area, rebounding is absolutely indispensable. Again, the restricted area is a battleground for all teams. Of course, opponents can't attack it easily, so the ability to block attacks and build hot pot is also indispensable. When attacking, the center often has the opportunity to stand in the penalty area near the free throw line (which is the center of the whole attack field) to catch the ball. At this time, he should also have good ball guiding ability and send the ball to a more suitable corner. The above three items are the basic skills that a center should have. In the team, the center is often responsible for scoring. He is the main inside scorer, corresponding to the inside and outside small forward. Because he wants to play singles, his shooting percentage can be lower, but his hand is often closer to the basket, so his shooting percentage is higher. Generally speaking, 52% can be used as a standard. The requirement of center's hit rate is second only to that of power forward.

A good center needs versatility. In attack, the center should have the ability to play singles near the basket, and he should be able to play singles with his back to the basket. Turning shot is the most common one, while jumping and hooking are more difficult to defend. Defensively, to be a good center, you should not only defend the players you should watch, but also help your teammates defend in time. To put it simply, if an enemy player bypasses his teammates' defense and enters the basket, the center should have the courage to make peace, while one person guards and defends his own restricted area. Of course, it doesn't mean that you can't leak it every time, but you always have the ability to "help". If a center can only keep his own people, it is not enough (unless the opponent is a super offensive center).

There is a deformation of the center, which is called the outer center. The difference between him and the normal center is that his attack is mainly to shoot outside shots, and less to do singles in the restricted area. Because the center is tall, other short people can't keep it at all, so the outside shooting can pull the opposing center out, so it is also very useful when the striker is strong. When defending, just like the average center, defend the opposing center and rebound as usual.

A brief description of the main terms of basketball

(1) Dunk: The athlete holds the ball with one hand or both hands, jumps in the air, and directly pours the ball into the basket from top to bottom.

(2) Make-up: When the shot is missed, the athlete jumps in the air to make up the ball in the basket.

(3) Blocking: The attacker blocks the defender behind him with footwork. This footwork is called blocking.

(4) Catch the ball: move along the passing flight direction to facilitate catching the ball.

(5) Dislocation defense: The defender stands next to the attacker he defends and prevents him from catching the ball, which is called dislocation defense.

(6) Important position: The attacker blocks the defender behind him with his body and occupies a favorable position to catch the ball.

(7) Breakthrough: Break through the defender with the ball.

(empty cut: the attacker ran to the basket empty-handed.

(9) One pass: The receiver passes the ball 1 time from defense to attack.

(10) Blocking: When the attacker shoots, the defender tries to hit the ball out of the air.

(1 1) Complement: When 1 defender loses the correct defensive position, other 1 defenders make up the correct defensive position in time.

(12) assist in defense: assist in defending peers.

(13) Press defense: Keep close to the attacker, and constantly threaten the opponent's ball control safety or prevent the opponent from receiving the ball with offensive and defensive actions.

(14) Oblique insertion: Run diagonally from the sideline to the basket or the center of the field.

(15) Time difference: When shooting, in order to avoid the cover of the opponent's defense, the air block is used to change the shooting time.

(16) serve: The offensive player without the ball takes the initiative to grab the position and receive the ball.

(17) Down: During the transition between attack and defense, the positions of both sides are arranged.

(1 Cooperation: The attacker receives and transfers the ball through the tactical cooperation organized by the players in the frontcourt or the middle of the whole court, resulting in attack opportunities such as empty cutting, detour and cover.

(19) Cover: An offensive cooperation in which the attacker blocks the opponent's way with reasonable technical movements and creates opportunities for the partner to get rid of the defense.

(20) Sudden score: The offensive player with the ball passes the ball after breaking through.

(2 1) cross-cut: The attacking player with the ball uses the empty cut immediately after passing the ball, and must catch the ball to attack.

(22) Make-up defense: When 1 defender loses his position, it is possible for the attacker to score directly with the ball, and another 1 defender nearby immediately gives up his opponent to defend the attacker with the ball breakthrough.

(23) Changing the defense: the defenders exchange the defense.

(24) Closing the door: The two adjacent players of the defending player with the ball quickly move closer to the direction of the attacker's breakthrough, forming a "barrier" to block the attacker's breakthrough route.

(25) Attack: Two defenders jointly block 1 the attacking players and block their passing route.

(26) Squeeze: When two attackers cooperate with each other, the members of the protected person approach to the back, seize the position at the moment when the attackers are about to complete the cooperation, squeeze between the two attackers from the side, destroy their cover and continue to defend their opponents.

How to improve the shooting percentage?

Basketball is a sport with strong technical comprehensiveness, and the number of shooting points determines the outcome of the game. Then, how to create more scoring opportunities and improve the shooting percentage, the following are some methods in teaching and training:

First, strengthen the practice of standardized shooting movements. Shooting has one hand and two hands, no matter which way is adopted, it must be done in strict accordance with standardized movements. Cultivating and mastering the sense of muscle when shooting is the premise of taking precedence over everything, so we should increase the practice of standardized shooting actions and finally achieve dynamic stereotypes.

Second, improve the level of physical training. The degree of physical training is the basis of completing all kinds of technical movements and has obvious influence on shooting percentage. For example, players with poor physical training, when the amount of exercise increases, the hit rate drops significantly. Therefore, shooting should be combined with physical training, and shooting training should be carried out within a certain lower limit of intensity, so that there is enough physical strength to ensure the stability and improvement of shooting percentage in fierce competitions.

Third, choose a good shooting opportunity and make a decisive shot. Good shooting timing is the key to improve shooting percentage. Good scoring opportunities are created by the cooperation of individuals and the whole team, and we should be good at catching shooting opportunities. The shooter should observe the defender's center of gravity, position and defensive distance. Once the defensive side loses its normal defensive position and cannot interfere with shooting, or when the shooter induces the defensive side to lose its center of gravity, position and defensive distance with fake actions, the shooter creates a shooting opportunity and makes a decisive shot. Take advantage of the opportunities created by team tactics or take advantage of the temporary time difference and sense of space between the offensive and defensive sides.

Fourth, we must have a strong desire and confidence to shoot. Strong shooting desire and self-confidence are the premise of improving shooting percentage and play an important role in shooting. In teaching, it is necessary to make shooters fully exercise, master various shooting skills and give full play to their subjective initiative. Usually, we should pay more attention to students, help them, encourage them, praise them and cultivate their self-confidence.

Fifth, strengthen the training of overall coordination and stability of hand movements. In the game, it is often seen that some shooters can still throw the ball when they suddenly lose their balance under the action of external force, which shows that the shooter has good physical coordination, his body and hands are relatively stable at the moment of releasing the ball, and the shooter has a strong sense of time and space, good hand feeling and strong self-confidence, which makes the whole shooting action even, soft and natural, coherent and smooth.

Sixth, choose the right shooting angle and the flight path of the ball. According to science and practice, the shooting angle of the ball affects the flight path of the ball. Generally, there are three kinds of flight trajectories of the ball: low arc, middle arc and high arc, and the middle arc is the best. However, because the shooting distance is different, the player's height and bouncing quality are also different, so the flight trajectory of the ball is different when shooting, which should be decided according to the actual situation in training. At the same time, stable psychological factors are also very important. Learn self-adjustment and self-suggestion, and take reasonable and decisive action to shoot, which is not affected by the referee, the venue, the audience, the atmosphere and the score.

Several methods of passing the ball

How to pass the ball depends on the actual situation. Although the methods are different, there are several points in common:

All passes are made with fingers, not with the palm of your hand. In order to control the speed and direction of the ball, fingers should be as open as possible (but not too stiff) and wrists should be elastic.

Basketball passing mainly has the following ways:

Chest pass is the most commonly used way to pass the ball from the chest quickly and effectively. Holding the ball with both hands: facing the teammate who wants to pass the ball, raise your head, bend your knees, open your fingers, hold the ball on your chest with your elbows slightly outward, take a step forward when you push the ball out with your arms extended, and push your fingers up and forward when you release the ball.

Touchdown pass (hands) is usually used to pass the ball with the defensive teammates open their arms. The technical essentials of touching the ground with both hands are the same as the chest pass mentioned above, except that when the ball comes out, the finger is forced downwards to make the ball bounce off the floor and reach the waist position of the teammate who catches the ball.

Low-handed pass Low-handed pass is a kind of close-range pass, which is usually used to pass the ball to the teammate near you: hold the lower half of the ball with your fingers, take a step in the passing direction when reaching out, fix your wrist when following the ball, or pass the ball to the waist position of the teammate who receives the ball.

Pass the ball over your head. We often see players who rebound in basketball games pass the ball to teammates who are in a favorable position in the frontcourt in this way. Pass the ball with both hands over your head, you can pass the defender and go far. Hold the ball with both hands from both sides of the ball (fingertips up), put it on your head, bend your elbow slightly, take a step in the passing direction, turn your wrist back, move the ball behind your head, throw the ball forward, and push your wrist forward. (also follow the ball well)

How can we steal successfully?

Steals the ball is one of the basic skills of basketball. Stealing can take away the opponent's offensive opportunity, drive a quick counterattack, and let his team play a climax. If you succeed in stealing, your opponent will be extremely depressed. How can we improve the green rate of successful steals? The following methods will help you.

First, we should put pressure on him. Every player has his own habit of dribbling, so you have to press his favorite side and force him to turn his back on you and the basket.

Second, once his back is turned to you, you should stick to him tightly and squat down slightly, so that you can move to any side of yourself quickly. At the same time, open your arms, open your palms and relax, so that you can break the ball once you have the chance.

Third, you can do it as long as your opponent waits for an opportunity to pass the ball. Although he has always been on high alert to you to prevent the ball from being poked out by you, he will always be unable to concentrate on you for a moment because he is looking for his own passing partner. When he tried to pass the ball, it was the best time to steal it. You can suddenly reach out and drop his racket and get the ball back.

It should be noted that this kind of action is very dangerous and can easily be judged as a foul by the referee. So, you'd better poke the ball out first, even if you can't get it, maybe your partner will wait. Steals the ball also needs to work hard. You can practice one-on-one with your partner. Once you work hard enough, it will come naturally.

How to control the ball

The ball is most afraid of being photographed when facing the defense, and most afraid of being pulled out when facing the defense. In the face of defense, the other side has two steals:

1. Take a big step when you control the ball with your right hand, stick your body on the right side, stretch your arm, insert it between your body and the ball, and put down your racket.

Take a small step when your right hand changes to your left hand, and your arm is just on your ball line, waiting for you to send the ball to him.

To deal with the first break, you only need to jerk your right side when the opponent rushes up and block the opponent's forward route with your left shoulder, then the opponent will either slow down; Either you hit your head on your shoulder, you can't tell the pain, and you know you're not easy to mess with.

For the second break, just remember to keep the ball down. When your back is to the defense, your opponent often pushes and pulls, which makes your heart empty. In fact, the best way to deal with your opponent forcing you to pull you is to squeeze him actively. Once he is squeezed, he can't move easily, and naturally he can't break your ball. This trick is especially effective when playing fast break. You don't have to rush quickly, just stick to your opponent and lay up while controlling the ball. At the same time, you must also play the role of your left hand. Your right hand must control the ball, and your left hand must be stretched out very long, preferably on the opponent's waist, so that you can clearly understand the opponent's movements. This trick is especially suitable for people who turn around and pass by.

How to dribble

Dribble is very important in basketball training or competition. It allows players to:

When you can't pass the ball to your teammates, you can attack with the ball yourself; Move the ball to a more favorable position and pass it to teammates; Or wait for teammates to control the ball and receive the pass; Dribble to the basket and finish shooting or layup. However, it is also important not to dribble too much. If you dribble too much in the game, the other four teammates can only stand there and watch you, thus losing the team spirit advocated by basketball and dribbling slowly (passing the ball to the basket faster). You should learn how to dribble and when to dribble (when to pass the ball).

You should dribble the ball with your fingers, not with your palms. It is best not to dribble above the waist (it is easier to control the ball). When dribbling, relax your wrist and slap the ball with a downward squeeze, not a whipping action. Train hands to dribble skillfully. Learn to dribble in place first, and then you can walk while dribbling. Don't think too much about your moving speed when dribbling, but master the dribbling technique first. After mastering the dribbling skills in walking, we will gradually increase the moving speed until we move at full speed. What speed to take is based on whether you can dribble comfortably.

Dribble is to look up and observe the situation on the court at any time. If you just look down at the ball when dribbling, you will be easily caught by your opponent steals the ball. You can't see your teammates in a favorable position, and you don't even know where to shoot easily.

Control dribbling

When dribbling, when you feel that it is difficult to pass the ball quickly, or when you are observing the situation on the court and preparing to pass or shoot, you should use the control dribble. Dribble from knee to waist. Bend your knees slightly and lean forward, so that you can control the ball and shift gears quickly. The arm that does not take part in dribbling should bend its elbow and extend outward to keep balance and prevent the other side from approaching.

Quick dribble

Of course, if you want to bring the ball to the frontcourt quickly, you have to dribble it quickly. At this time, the body should also lean forward and shoot the ball slightly forward. The dribbling height is slightly higher, between the chest and waist. Face the moving direction and observe the whole audience with your eyes.

Variable-speed dribbling players can use variable-speed dribbling to break through the opponent's defense (of course, they can also use sudden change of direction or other fake actions). Variable speed dribbling not only changes the dribbling speed, but also changes the dribbling height. Close to the opponent in a small stride, then suddenly accelerate (the stride is also increased), and the dribble height is reduced to the knee position to break through quickly. Variable speed dribbling needs a lot of practice to be used effectively.

One-handed in-situ shooting

One-handed in-situ shooting, especially for teenagers, is a basic shooting method. Let's take right-handed shooting as an example:

Hold the ball with your hands flush with your eyes, slightly to the right, with your right foot slightly in front of your left foot and your knees slightly bent. Lift the ball, and extend your right wrist backward, so that most of the weight of the ball falls on your right hand. Hold the ball gently with your left hand, and use your forefoot to exert force, lift your heels, straighten your knees and stretch your right arm to throw the ball. Shooting starts with the wrist bending backwards, then goes up and forward, and the fingertip is the last part to leave the ball.

Three-step layup exercise

Three-step layup is the most basic and simple shooting technique. Let's take the right hand three-step layup as an example to illustrate how to practice:

Start from the right side of the front about 3 or 4 meters away from the basket, dribble the ball forward with your right hand, face the basket with one hand, and finally step out with your left foot (and prepare to take off). After the last step, hold the ball with both hands (left hand in front of the ball, right hand behind the ball, close to the bottom of the ball), jump with your left foot, keep your eyes close to the basket, face the direction you want to send the ball, leave the ball with your left hand and fully extend the ball with your right hand.

As long as the left hand dribbles, the right foot takes off and the left hand "picks the basket". At the beginning of practice, lay up with your accustomed hand (strong hand), and then practice laying up with your other hand after you are proficient. If you find it difficult to master the jumping point or adjust the last step during dribbling, you can practice the previous step first, jump and shoot, and then start with dribbling after you are proficient.

How to jump shot

The advantage of jump shot is that it is not as easy to be blocked by opponents as in-situ shooting. Young athletes may not be able to jump shot well because of the lack of muscle strength in legs, arms, shoulders and back, so they can give up temporarily, otherwise the wrong action caused by insufficient strength will affect their self-confidence, and it will be difficult to obtain the ideal jump shot technique after the strength meets the requirements. The technical essentials of jump shot are as follows:

Hold the ball with both hands and put the non-shooter in front of or on the side of the ball (according to your comfortable position). The shooter puts the ball behind his back, knees slightly bent, hands holding the ball from his chest to his eyes, and then his feet bounce. When jumping up, bend your elbow (forearm backwards) and turn your wrist backwards. When jumping to the highest point, reach forward with your forearm, throw the ball forward and down with your wrist, follow the ball with all your strength, and keep your eyes on the basket all the time.

Precautions for shooting

There are many different shooting methods in basketball training and competition, but no matter which shooting method, there are two things that must be done:

first

Power comes from the soles of the feet, that is to say, although shooting by hand, power comes from the front foot, and then passes through the ankles, knees, crotch, upper body, arms and wrists to the fingertips, and finally the power is passed to the fingertips to throw basketball. The whole transfer of power should be a coherent and coordinated process.

second

The arm posture should be 90 degrees between the upper arm and the forearm, and the wrist extension should be nearly 90 degrees with the forearm and parallel to the upper arm. Hold the back and lower part of the ball with your fingers. When shooting, the arm is extended upward and forward (pointing to the basket, of course), the wrist is bent upward and forward hard, and finally the ball is pushed out with your fingers. This will make the basketball spin down, and it won't cause a big rebound when playing rebounds or baskets. You should also keep your hand in contact with the basketball for as long as possible (that is, follow the ball for a long time), which is conducive to controlling the direction of the ball and improving the shooting percentage. Don't think too much about whether the ball is thrown into the basket at first. The focus is on body posture, movement and the rhythm of the whole shooting action. Repeat the same action essentials every time you shoot. When the correct shooting action becomes smooth, the hit rate will naturally increase. You should also practice shooting from different positions and angles under the basket.

Basketball injury and its prevention and treatment

Playing basketball is prone to "bone and joint injury". That is, young people whose bones are not hardened are most prone to knee edema when their knees are strongly stimulated.

Preventive methods; Do some exercises that strongly stimulate the knees, such as total knee flexion and rabbit jumping. Don't go too far, and at the same time train and strengthen the exercises around the knee joint.

1. Before ankle sprain practice, wrap the ankle with adhesive tape (trip stick and bandage) to slightly prevent sprain. However, the most effective way is to prepare the ankle and kick the ball unilaterally, and at the same time strengthen the muscles that should not be done. If you are unfortunately sprained, first apply cold compress to the affected area and apply appropriate pressure. Only cold compress with ice water, press with sponge, and wrap it with elastic bandage from above the sponge.

2. Finger tingling is caused by strong impact on fingers. Prevention method: fully prepare for finger movement. Finger injuries can be divided into five types according to the degree: 1. Sprain, 2. Dislocation, 3. Fracture, 4. Tendon rupture, 5. Blunt injury (split skin). If a sprain occurs, its treatment method is the same as that of other parts, and cold compress should be carried out first. After 2 ~ 3 days, the part should be kept warm and massaged at the same time. When dislocated, you should be able to bear the pain, let the medical staff straighten your fingers, restore them to their original state, and then dispose of them as before. As for serious finger injury, fracture and tendon rupture, it is not allowed to move. It is the best policy to send a doctor for treatment quickly.

3. Dislocation of the muscle exerts a sharp force (flexion and extension) on the muscle, resulting in muscle fibers or a part of the muscle membrane.

I wish you success!