Make a basketball training plan for junior one.

First of all, as a member of the team, I played 55 games or something. So the first thing to practice is physical fitness.

There are many methods of physical training, so I'll talk about the methods our coach gave us, hehe.

1.400 meter runway for about 5 laps to warm up.

2. After breathing smoothly, raise your hands horizontally and squat for 50 times.

3. 1 minute rest, narrow lying support (practice internal confrontation) 20 times.

Rest for 4. 1 min and move your hands sideways. You can run twice around the half court.

5. Have a proper rest and leapfrog. From the bottom line here to the opposite bottom line and back, count 1 group and jump 2 groups (I think it is the most tiring.

Yes, I was dying when I jumped. )

6. Take a proper rest and run back. Bottom line, three-point line, middle line, opposite three-point line, opposite bottom line. Complete the calculation

One group, run two groups. Last minute sprint!

Generally, if you keep training like this 1 month, your physical fitness will be greatly improved! The most obvious thing is that you can run down in five laps.

Adjust your breathing in a short time.

At this time, your physical fitness will reach the standard, and then the tactics. . . According to the specialties of different team members, will there be?

With tactics, I suggest you read some basketball materials and practice.

The most important thing is practice! Playing against other teams can not only show your tactical shortcomings.

Feet. It can also enhance the tacit understanding between players! When you think the bigger the ball is, the smoother it is, one set will suit you.

Formed its own tactics.

The above is personal experience, I hope I can help you! ~