Basketball physical fitness training (explosive power, physical fitness, reaction, jumping, coordination, flexibility)

Let me first talk about the precautions during practice

Willpower, mental desire must be maintained in the best condition

Practice every day. When practicing, you must be kind to yourself. Said that it will be successful

Most people practice within one week

After one week they will give up if they have no willpower and desire.

So this It is very difficult, so I have to tell myself every day that I will succeed

You must have accurate goals when practicing. Even if you are busy today, you must practice

I feel that I have no perseverance when practicing. I have to think about how I will succeed in the future. I can’t give up here

It’s a psychological adjustment battle to overcome

I’ll sell you some

bouncing ones There are many methods

But they are absolutely practical because I am almost done with the second one

Bounce training method, the more practical one:

The first one ~!

First of all, you need to master the method of jumping. When you jump, use your toes to exert force. Remember to tighten your abdomen when you take off (this may be a little difficult at first, but it will naturally tighten your abdomen after a long time). The whole body is driven upward, especially the hands. When jumping, the hands must also push upward! Inhale when taking off and exhale after landing! Come on, practice. In addition to focusing on bouncing, you should also pay attention to practicing basketball!

Secondly, in addition to those general training methods for bouncing, there are more detailed exercises that you should pay attention to:

1. Explosive power. For this point, you can practice sprinting for 100 meters, so that the calf muscles can develop well. For explosiveness, practice more sprints of 100 meters or 50 meters.

2. Usually jump rope more, and jump hundreds or thousands of times a day in sections. This can not only reduce fat, but also Increase leg muscles and enhance motility.

3. If you follow the training step by step, you will definitely succeed. Believe in yourself, and you will be rewarded with surprises if you work hard!!!

The key to practice is to train the explosive power of the leg muscles (thighs, calves) and calves...

Haha, and one more thing, you squat, put your hands behind your back, and then jump up the stairs , just start jumping level 1 and level 2. Then slowly increase it. When you feel that you are doing well, you can jump standing up and let your hands rest naturally... This is okay... You also need to practice long jump. , standing long jump and sprint long jump, these details are the key to determining your jumping ability!!!

There is also a way to practice jumping~!

The second one is the most comprehensive and very tiring. This is what I practice

You don’t need to practice too much at once and take your time

Every time It will be okay to increase in a few days. Don’t be exhausted. Eat and rest. I will write about it later

I suggest you practice what I am posting now~!

Remember to practice more and keep your mentality in the best condition

The mentality when playing basketball is to not think that you will make mistakes and it will be bad

Let your body fully open and think that this is the time to express your own value and express yourself

(In fact, you are your own biggest enemy, restrain your fear,)

ok let me tell you if you think it’s too much, you can reduce the amount of training from here

Absolutely no problem, you can definitely dunk by then

You can slowly increase the amount Because this is the most complete (some are original and some are copied, but they are all the essence)

The following is a detailed explanation

If you want to practice bouncing well, remember three points: hard work, persistence, and confidence. .

1. Exercise the waist and abdomen, the abdomen is sit-ups, rise quickly and come down slowly, 20 per group, three groups! ! ! For waist, if you need help from someone, first put your entire waist down on the bed and let your friends or family members hold you down. Then your entire upper body will be in the air, then put your head on the ground and suddenly lift it to the highest point and stop 1~ Lower slowly after 2 seconds, 20 reps per group, 3 groups! lt; Haha, this is a direct copy.gt;

2. Pull the Achilles tendon to find a step, stand on it with your toes, like a heel raise, push upwards with all your strength, and then slowly fall down. When falling, your heels should be fixed Try to touch the ground as much as possible, so do three groups of 20 in each group! ! ! ! lt; This is also a direct copy of gt;

3. Heel raises Because the post mentioned weight-bearing, but it affects development, so the amount can only be increased. Each group is 200, do 4 groups! ! ! ! When raising your heels, you need to explode, raise them quickly, hold them at the highest point for 1 to 2 seconds, and then slowly lower them. Do not lower them all at once! ! !

4. Three groups of 100 jump ropes; increase the bounce speed;

5. Four groups of 60 frog jumps are enough

Feeling This is suitable for practicing at home. I heard from a person who is good at jumping that it is best to practice this way for one day and rest for one day. After each practice, relax and massage the muscles. This can prevent dead muscles.

I will start with Let’s talk about the principle of people taking off! ! ! ! When you jump, your thighs exert force first, so if your thighs are thick enough, the pressure on the ground will be great, and the reaction force of the ground on you will be great, and then you will jump (frog). In addition, the moment about to take off depends on the strength of the calf (the key), and the power at this time mainly relies on explosive power. So people with long heel keys can jump because their long heel keys have explosive power! (Don’t lose confidence because you think you are not good at following the keys.) Another point is that after taking off from the ground, the person stays in the air, and the ability to stay in the air depends on the calf. The thinner the calf, the better the leg body. The smaller the burden, the longer it will stay in the air. (Iverson’s calves are thin), and one more thing is that your ability to perform movements after staying in the air depends on the strength of your waist and abdomen. OK, now you understand the principle of jumping!

So the thighs are thick. Anyone with thin calves and long heels can dance very well!

Then the direction everyone practices is the strength of the thighs and the explosive power of the calves. Also, when practicing, be careful not to make your calves too thick!

I’ll tell you how. To practice thigh strength, you can go to the gym to do weight-bearing exercises. The effect of doing half squat jumps is very good:)! The effect will be very obvious in about a month! Just squat down after loading the weight. Knee joint to 90 degrees. Then jump up hard! The amount depends on your situation, but don’t be too greedy. Otherwise it will be difficult to walk the next day! It’s more difficult to train your calves, because your calves will become thicker if you practice strength! ! ! Therefore, calf exercises cannot be completed in a short period of time. Let’s talk about a simple and effective method, just tiptoe when going up the stairs! Everyone should pay attention to relaxing the muscles after practicing, otherwise the muscles will be trained to death. In that case, the muscles will be very developed and you will not be able to jump at all! !

Because I am studying physical education, my weight for half squats is 100 kilograms! My calves can only be said to be thick! But it’s very powerful! There is a street player in Beijing called 5U. He is originally 1.70 meters tall and can touch the basket. . Now it's like 1.73 meters. . . It's half a hand past the basket. (Not a human being, haha...)

Whether you jump high or not is mainly determined by the explosive power and strength of your calf muscles. So it means that whether the calf is well developed or not is the key to bounce.

Myth: There are many ways to increase bounce, such as leapfrog, horse stance, etc. You can practice it yourself. If you do 20 frog jumps or stand for 10 minutes, you will see whether it is soreness in your thighs or calves on the second day. (I tried it myself, but I didn’t feel anything in my calves on the second day.) Therefore, these exercises only exercise the thigh muscles.

Methods: I think these methods are very effective.

Put your toes on the stairs (thick books, thresholds, etc.), put your heels in the air, and then use your toes to move your body up and down. Do it about 50 times, and you will feel that your calves are very tight.

Then do 10 more. Rest for a few hours before doing it again. This method is not tiring and can be done anywhere. very good!

Additional method to train calf explosive power: jump from 1 meter to the ground, and then jump up quickly after landing.

The first item: Half squat jump

1. At the beginning, half squat to 1/4 position, place your hands in front,

2. Up Jump at least 20 to 25cm off 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 steps above! ! !

The second item: Lift your toes (heel raise)

1. First, find a step or a book to put your feet on, and then only put your toes on it, without letting your heels touch the ground or rest on them

2. Raise your toes to the highest point

3. Then slowly put it down and complete it once. ． Complete both feet to complete a group.

The third item: steps

1. Find a chair and put one foot on it at a 90 degree angle

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

3. Repeat step 2, put the original jumping foot back on the chair, and complete another jump.

Half squat jump

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

2. Jump upwards at least 20 to 25cm. (If you find it easier, you can jump to 25-30cm). When in the air, your hands need to be placed behind your back. When you land on the ground, complete one.

Toe Jump

1. Lift your toes to the highest point,

2. Use your toes to take off quickly, and the jump should not be less than 15 or 25cm

Lift your toes (heel lift)

1． First, find a step or a book to put your feet on, and then only put your toes on it, without letting your heels touch the ground or rest on them

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 group.

1. First, find a step or a book to put your feet on, and then only put your toes on it, without letting your heels touch the ground or rest on them

2. Raise your toes to the highest point

3. Then slowly put it down and complete it once. ． Complete one set with both feet.

Training volume: Do 20*5 sets of the above movements (very tiring, but you must persevere and think about how you will be able to fly in the future)

One more thing, when doing it, you can play some European and American songs, something more intense: such as LINKIN PARK, which can stimulate the whole body's potential.

There is another positive way, such as hinting in your heart, which is to be determined that you can complete it!

Lifestyle habits: In addition, daily exercise is very important:

Skip more ropes when you have time, run back and forth, touch the basket, etc.

The most taboo in daily life is smoking, drinking and staying up all night, which is very harmful to the body.

In addition, injuries are also a big obstacle!

Diet: Muscles will grow during training, eat more protein foods;

Insist on consuming milk, eggs, and beans every day. Remember to eat more vegetables, it’s important!

Perseverance: The last thing I want to say is persistence. Remember not to spend three days fishing and two days drying the net.

No matter how good the training is, if you don’t persist, it means no effort. We will take half a year as Just one unit.

Adhere to all the above precautions for half a year and see how your bounce changes!