I will go to college soon, but I don’t know how to play basketball yet, what should I do?

Teach you how to play basketball step by step

Basketball skills cannot be developed in one day. Start with dribbling, shooting and shooting from close range. Take your time and practice as you go. You may not score 1 out of 10 shots at first, but you will be able to score 1 out of 10 shots after 10 days of practice, but don’t be discouraged, take your time

I won’t say more about dribbling

When you hit the blue, relax your hands first, rush to the bottom of the blue with speed, and use your hands to feel the power of the shot. Take your time. Once you learn it, it will be very simple

Throwing blue at close range, throwing blue Make a 90-degree angle with your hand, assist with the other hand, and then bring the power from bottom to top, use your knees, bring the power to your hand, and use the power of your wrist to throw the ball out

It is very important to have the correct posture and method when getting started in basketball. In order to avoid injuries and other accidents. If you are already a veteran, let’s take a look.

Introduction to positions on the basketball court

Ball control Guard (PG)

The point guard (Point Guard) is the person with the most chances to get the ball on the court. He has to bring the ball safely from the backcourt to the frontcourt, and then pass the ball to other teammates, so that others can have a chance to score. If the small forward is the protagonist of a play, then the point guard is the director of the play.

What makes a qualified point guard. First of all, his dribbling ability is absolutely indispensable. He must be able to carry the ball across the half court without any problem when only one person is guarding him. Then, he also needs to have good passing ability and be able to pass the ball to where it should go most of the time: sometimes it is a gap for shooting, sometimes it is a better guide. ball position. Simply put, he wants the ball to flow smoothly and he needs to be able to pass the ball to the place where it is easiest to score. Furthermore, he also needs to organize his team's offense to make his teammates' offense smoother.

There are other requirements for a point guard. In terms of scoring, the player holding the ball is often the last scorer on the team, which means that he will not shoot easily unless other teammates have no good opportunities to take shots. Or to put it another way, he has a strong scoring ability, and uses his scoring ability to destroy the opponent's defense and create opportunities for his teammates. All in all, there is an unchanging principle for ball control: when any teammate on the field has a better chance than him, he must give the ball to the teammate with a better chance. Therefore, the shots taken by the ball control player are often good shooting opportunities. Naturally, our requirements for his shooting percentage are relatively high. Generally speaking, it should be above 50%, which is higher than that of small forwards and shooting guards. In terms of scoring ability, outside shooting and cutting are two must-have weapons for him.

Shooting Guard (SG)

Shooting Guard (Shooting Guard), it is not difficult to know from its meaning, his main task is to score. He is the second scorer on the court after the small forward, but he does not need to practice singles skills like a small forward, because he often has his teammates help him find gaps and then shoot. But because of this, his outside accuracy and stability are very good.

There are two things that shooting guards often have to do. The first is to have a good gap to shoot from the outside. Therefore, his outside shooting accuracy and stability must be good, otherwise his teammates will have to work hard to block him. If you have a good opportunity but fail to make the shot, it will have a huge impact on the morale and confidence of the whole team. The second is to find a gap in the small gap to shoot from the outside, so he must shoot quickly. A good shooting guard cannot always expect to have such a good gap every time. He should be able to find opportunities to take action in a short period of time, and his hit rate must also be at a certain level. Only in this way can the enemy's defense have a chance. The defensive circle must be widened to facilitate teammates' offensive in the penalty area.

So, the shooting percentage of the shooting guard must be very high? Not really.

Because although we hope that he will have better accuracy, we should not forget that the distance of his shots is often quite far. We can't expect a shooter to be more accurate when shooting from outside than someone else's rebounding rate under the basket, right? What's more, the shooting guard sometimes has to find opportunities for one-on-one shots or find gaps in the gap, so it is understandable that his shooting rate will not be too high. Generally speaking, it is considered good if it reaches 47% or 48%, and above 50% is the best choice.

Small Forward (SF)

The Small Forward (Small Forward) is the most important scorer in the team. The most fundamental requirement for a small forward is to be able to score, and score from a relatively long distance. As soon as the small forward receives the ball, the first thing that comes to mind is how to put the ball into the basket. He may be a good rebounder, but he doesn't need to; he may be a good passer, but he doesn't need to; he may be a good jumper, but still not necessary; he may be a great defender, but still not necessary. The basic job of a small forward is to score, score, and score again.

Small forward is the position with the lowest shooting percentage requirements. Generally speaking, as long as 45% is considered qualified, more than 40% is acceptable. Of course, this has a prerequisite, that is, he must be able to score. If a small forward scores seven or eight points per game and his shooting percentage is only 40%, then he might as well sit on the bench. Having said that, why can the shooting percentage of small forwards be relatively low? Because he is the main scorer on the team, he often has to actively look for opportunities to shoot, to stabilize the morale of the team at certain moments, or even to beat the opponent in a more difficult way to boost morale, or even to intimidate the opponent and give the enemy a head-on blow. Therefore, the small forward will have more opportunities to take shots, and they may not be good opportunities, so we can allow his shooting percentage to be slightly lower, as long as he can score.

Power Forward (PF)

Power Forward’s tasks on the team are almost all hard work. He is indispensable for rebounding, defense, and blocking. , but when it comes to shooting and scoring, he is often the last one. Therefore, the power forward can be regarded as the most inconspicuous role on the basketball court.

The first job of a power forward is to grab rebounds. The power forward is usually the person who grabs the most rebounds on the team. He gets stuck in the penalty area and cooperates with the center, often shouldering the responsibility of rebounding for the whole team. When attacking, he often helps his teammates block people, and then manages to squeeze in to grab rebounds after his teammates take action, leading to the second wave of offense. There are usually only a few moments where the power forward is asked to play in singles. At this time, he will turn over, make a small hook shot, etc. near the penalty area, and do some close attacks.

Since power forwards generally take fewer shots, and their shooting positions are often very close to the basket, their shooting accuracy is naturally higher. In terms of the five positions on the field, the power forward should have the highest shooting percentage. A good power forward should reach more than 55%. However, since scoring is not his strong point, he does not need to score many points, but he must grab a lot of rebounds. In addition, the hot pot ability when defending is naturally necessary for a power forward, because he wants to consolidate the penalty area, and defense is of course important. In fact, to put it bluntly, a power forward must do two things well: rebounding and defense.

In the past, power forwards often had to do hard work, and they rarely had opportunities to catch the ball and play in isolation. But now that the concept of basketball is changing with each passing day, power forwards have gradually strengthened their offensive skills. This is the biggest difference between power forwards now and then. However, a good power forward still has to work hard in the penalty area. A player who can grab rebounds and defend, but has poor offensive ability, we would call him a good power forward, but a player who is good at scoring but fails in rebounding and defense cannot be considered a power forward at all.

Center (C)

Center (Center), as its name implies, is the central figure of a team. He spends most of his time in the penalty area working hard and showing off his body. He is the hub of the team both offensively and defensively, so he is called the center.

What kind of work does the center do? First of all, since he is making a living in the penalty area, rebounding is absolutely indispensable.

Next, the penalty area is a battleground for each team's military strategists. Of course, opponents cannot easily attack here, so the ability to block attacks and block the hot pot is also indispensable. When attacking, the center often has the opportunity to stand in the penalty area near the free throw line (this is the center of the entire offensive field) to receive the ball. At this time, he should also have good ball-guiding abilities and send the ball to a more appropriate corner. . The above three items are the basic skills that a center should possess. In the team, the center is often responsible for scoring. He is the main inside scorer, corresponding to the small forward inside and outside. Because he needs to be able to play in isolation, his shooting percentage requirements can be lower, but his shots are often closer to the basket, so his shooting percentage should be higher. Generally speaking, 52% can be used as a standard. The requirement for a center's shooting percentage is second only to that of a power forward.

A good center is also versatile. In terms of offense, the center must have the ability to play singles close to the basket. He must be able to perform singles actions with his back to the basket. Turning and shooting is the most common one, while jump hooks and hook shots are more difficult to defend. How to score. Defensively, to be called a good center, in addition to guarding the players you should watch, you must also help your teammates with defense in a timely manner. To put it simply, if the enemy player bypasses the defense of his teammates and goes to the basket, the center must have the courage to defend his own penalty area. Of course, it doesn't mean that everything can be flawless every time, but there must always be the ability to "help". If a center can only guard his own man, it is not enough (unless the opponent is a super offensive center).

There is a variant of the center, which is the so-called outside center. The difference between him and a normal center is that his offense mainly involves running outside to shoot outside, and does less work in singles in the penalty area. Because the center is tall, other short people cannot guard it at all, so shooting from the outside can draw out the opponent's center, so it is also very useful when the forward is strong. When defending, he is no different from an ordinary center. He still defends the opponent's center and grabs rebounds as usual.

A brief explanation of the main terms of basketball

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

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

(3) Blocking: The attacker uses footwork to block the defender behind him. This footwork is called blocking.

(4) Lead the ball: move in the direction of the passing ball and catch the ball.

(5) Dislocation defense: The defender stands beside the attacker he is guarding and prevents him from catching the ball, which is called misplacement defense.

(6) Key position: The attacker uses his body to block the defender behind him and occupy a favorable position to catch the ball.

(7) Breakthrough: Dribble past the defender.

(Air cut: The attacker runs towards the basket with empty hands.

(9) First pass: The first pass when the ball recipient switches from defense to offense.

(10) Blocking: When the attacker takes a shot, the defender tries to knock the ball away in the air.

(11) Fill-in: When a defender loses his correct defensive position, The other defender takes up his correct defensive position in time.

(12) Assist defense: Assist his partner in defense.

(13) Press defense: Stay close to the attacker and continuously use attacks. A defensive action that threatens the opponent's safety or prevents the opponent from catching the ball.

(14) Diagonally running from the sideline toward the basket or toward the center of the court.

(17) Positioning: The formation of the offensive and defensive sides during the transition between offense and defense.

(1 Support: The offensive team’s support and transfer organized by the middle players in the frontcourt or throughout the court. The tactical cooperation of the ball creates offensive opportunities such as air cuts, bypasses, and screens.

(19) Screen: The offensive player uses reasonable technical actions to block the path of his opponent's opponent with his body and create escape for his partner. An offensive combination of defensive opportunities.

(20) Breakthrough: The offensive player holding the ball passes the ball after breaking through.

(21) Pass and cut: The offensive player with the ball cuts immediately after passing the ball, and is sure to catch the ball and attack.

(22) Cover-up: When a defensive player loses Position, when an offensive player breaks through with the ball and has the possibility of scoring directly, another nearby defensive player immediately abandons his opponent to defend the attacker who breaks through with the ball.

(23) Defense change: defensive players switch defense.

(24) Close the door: The two adjacent players defending the ball holder quickly close together in the direction of the attacker's breakthrough, forming a "barrier" to block the ball holder's breakthrough route.

(25) Pinching: Two defensive players trap an offensive player at the same time, blocking his passing route.

(26) Squeeze past: When two offensive players are covering and cooperating, the player of the one being covered moves closer to him. At the moment when the attacker is about to complete the covering and cooperating, he seizes the position and moves from both sides. Slip past two offensive players, break their screens, and continue to guard your opponent.

How to improve shooting percentage

Basketball is a sport with strong technical comprehensiveness. The number of shots scored determines the outcome of the game. So, how to create more scoring opportunities and improve shooting accuracy, here are some methods in teaching and training:

1. Strengthen the practice of standardized shooting movements. There are one-handed and two-handed shooting movements. No matter which method is used, it must be done strictly according to the standardized movements. Developing and mastering the muscle feeling when shooting is a prerequisite that takes precedence over everything else. This requires more standardized shooting exercises to ultimately achieve dynamic shaping.

2. Improve the level of physical training. The degree of physical training is the basis for completing various technical movements and has a significant impact on shooting percentage. For example, for players with poor physical training, when the amount of exercise increases, their hit rate will drop significantly. Therefore, shooting should be combined with physical training, and shooting training should be carried out under a certain intensity and within a limited time and a limited number of times, so that in intense and intense games, there is enough physical strength to ensure the stability and improvement of the shooting rate.

3. Choose a good shooting moment and take decisive action. Good shooting timing is the key to improving shooting percentage. A good scoring opportunity is created by the cooperation of individuals and the whole team. You must be good at capturing shooting opportunities. The shooter must observe the defender's center of gravity, position, and defensive distance. Once the defender loses his normal defensive position and cannot interfere with the shot, or the shooter uses a fake move to induce the defender to lose his center of gravity, position, and defensive distance, the shooter Created shooting opportunities and took decisive shots. Take advantage of the opportunities created by the team's tactics or take advantage of the temporary time difference and space difference between the offense and defense to shoot immediately.

Four. You must have a strong desire to shoot and self-confidence. Strong desire to shoot and self-confidence are the prerequisites for improving shooting percentage and play an important role in shooting. In teaching, shooters should be able to fully exercise, master various shooting skills, and give full play to their subjective initiative. In normal times, students should be more concerned and helped, encouraged and praised more, so as to cultivate the self-confidence of shooters.

5. Training to strengthen whole-body coordination and stability of shooting movements. In competitions, it is often seen that some shooters can still shoot the ball when they are suddenly affected by an external force and lose their body balance. This shows that the shooter has good physical coordination. At the moment when the ball is released, the body and hands are relatively stable. The shooter has a strong sense of time and space, good hand feel, and strong self-confidence, which makes the entire shooting movement even and soft, and the movements natural, coherent, and smooth.

6. Choose the appropriate shooting angle and ball flight path. According to science and practice, the ball's release angle affects the ball's flight path. There are generally three types of ball flight paths: low arc, medium arc and high arc. Generally, the mid-arc is the best. However, due to the distance of the shooting distance, the height and jumping quality of the players, the flight path of the ball will be different when shooting, and it should be determined according to the actual situation during training.

At the same time, stable psychological factors are also crucial. Learn to self-regulate and self-psychological suggestion. Don't be affected by the referee, venue, audience, atmosphere and score, and take reasonable and decisive actions to shoot.

Several methods of passing the ball

The method of passing the ball depends on the actual situation. Although the methods are different, there are several points that are consistent:

All passes are completed with fingers, not with palms. In order to control the speed and direction of the ball, the fingers should be as open as possible (but not too stiff) and the wrist should be flexible.

There are the following main passing methods in basketball:

Chest passing. Passing from the chest is fast and effective, and is the most commonly used passing method. Preparatory position for holding the ball with both hands: Facing the teammate who wants to pass the ball, raise your head, bend your knees, spread your fingers, hold the ball in front of your chest, elbows slightly outward, and take a step forward when extending your arms to push the ball outward. When releasing the ball, push your fingers upward and forward.

(Two Hands) Bump Pass The Bump Pass is usually used to pass the ball under the outstretched arms of a defensive teammate. The technical essentials of passing the ball with both hands on the ground are the same as the pass from the chest mentioned above, except that when the ball is passed, the fingers are downward and strong, so that the ball bounces off the floor and reaches the waist of the receiving teammate.

The underhand pass is a short-range pass, usually used to pass the ball to a teammate who is closer to you: Hold the lower half of the ball with your fingers and extend your arms When releasing the ball, take a step in the direction of the passing ball, fix your wrist when following the ball, and also pass the ball to the waist of the receiving teammate.

(Hands) Overhead Pass We often see players who grab rebounds in basketball games pass the ball to teammates in a favorable position in the far frontcourt in this way. A pass with both hands over the head can go over defenders and go very far. Hold the ball from both sides of the ball with both hands (fingertips facing up), place it on top of your head, bend your elbows slightly, take a step toward the passing direction and turn your wrists back, move the ball behind your head, and throw the ball forward. The wrist forwards the force downward. (You must also follow the ball well)

How to steal successfully

Stealing the ball is one of the basic skills of basketball. Stealing can take away the opponent's offensive opportunity and can lead to a quick attack. Counterattack can make your team have a climax. If you successfully steal, your opponent will be extremely frustrated. How to improve the green rate of successful steals, the following methods will help you.

First, press him hard. Every player has his or her own preferred dribbler. Press the side he is most comfortable with, forcing his back to you and his back to the basket.

Second, once he turns his back to you, you should stay close to him and squat down slightly so that you can move quickly to either side of you. At the same time, you should also open your arms, palms spread and relaxed, so that you can steal the ball if you have the opportunity.

Third, as long as the opponent is waiting for an opportunity to pass the ball, you can make a move. Although he remains highly vigilant towards you from beginning to end to prevent the ball from being knocked away by you, however, because he has to find his own passing partner, there will always be a moment when he cannot concentrate on you. The moment he attempts to pass the ball is the moment when he steals it. Perfect timing. You can suddenly reach out and knock his ball down, then retrieve it.

It should be noted that this action is very dangerous and can easily be called a foul by the referee. Therefore, you'd better poke the ball away first. Even if you can't get the ball, maybe your partner will be waiting. Stealing the ball also requires hard work and practice. You can practice one-on-one with a partner. Once you work hard enough, it will come naturally.

How to control the ball

When you control the ball and face the defense, you are most afraid of being slapped, and when your back is turned to the defense, you are most afraid of being tapped. When facing a defense, the opponent has two ways to steal:

1. Take a big step forward when your right hand is holding the ball, with its body attached to the right side of your body, its arm extended, and inserted between your body and the ball. In between, shoot the ball away.

2. When you switch from your right hand to your left hand, take a small step forward and place your arm right on your ball line, waiting for you to send the ball into his hands.

To deal with the first method of breaking, you only need to turn your right body sharply when the opponent rushes forward, and use your left shoulder to block the opponent's path. The opponent will either slow down or hit his head on your shoulder. I can’t express the pain, but I know you are not someone to be trifled with.

To deal with the second breaking method, just remember to keep the ball low. When your back is to the defense, the opponent often presses and digs, which makes you feel guilty. In fact, the best way to deal with the opponent forcing you to dig is to take the initiative to squeeze him. Once he squeezes him, he will have difficulty moving and naturally cannot stop you. of the ball. This move is especially effective in fast break one-on-one situations. You don't have to rush very fast, you just need to hold on to the opponent and control the ball while making layups. At the same time, you must also use your left hand to control the ball with your right hand. Your left hand must be stretched long, preferably on the opponent's waist, so that you can clearly understand the opponent's movements. This move is especially suitable for turning around and passing by. people.

How to dribble

Dribbling is very important in basketball training or games. It allows players to:

Dry the ball themselves when they cannot pass the ball to a teammate. Attack forward; move the ball to a more advantageous position to pass to a teammate; or control the ball while waiting for a teammate to receive the pass; dribble toward the basket and complete a shot or layup. However it is also important not to dribble too much. If you dribble too much during the game, the other four teammates can only stand there and look at you, thereby losing the teamwork spirit advocated by basketball, and dribbling will be slower (passing can be passed faster). The ball is passed toward the basket). You should learn how to dribble, but also when to dribble (when to pass the ball).

You should dribble with your fingers, not your palms. It is best to dribble no higher than your waist (this makes it easier to control the ball). Keep your wrist relaxed when dribbling, and use a downward squeezing motion to capture the ball, rather than a whipping motion. To train both hands to dribble skillfully. Start by learning to dribble in place. Once you become proficient, you can move around while dribbling. Don't think too much about how fast you move when dribbling. Master your dribbling skills first. After you have mastered the dribbling technique while walking, you can then gradually increase your moving speed until you reach full speed. The standard for how fast you can dribble is comfortable.

When dribbling, you should raise your head and observe the situation on the court at all times. If you just look down at the ball when dribbling, it is easy for your opponent to steal the ball, and you will not be able to see your teammates who are in a favorable position, or even know that they are in an easy shooting position.

Controlled dribbling

When you feel that it is difficult to pass the ball and it is impossible to move forward quickly when dribbling, or when you are observing the situation on the court and preparing to pass or shoot. , controlled dribbling should be used. Dribble the ball at knee to waist height. Bend your knees slightly and lean forward. This will make it easier for you to control the ball and change speed quickly. The arm not involved in dribbling should be bent at the elbow and extended outward to maintain balance and prevent opponents from approaching.

Dry the ball quickly

Of course you need to dribble the ball quickly when you want to rush forward with the ball quickly. At this time, the body should also lean forward, shoot the ball slightly forward, and dribble at a slightly higher height, between the chest and waist. The body should face the direction of movement and the eyes should observe the whole scene.

Change-speed dribbling: To break through the opponent's defense, dribblers can use change-speed dribbling (of course, they can also use sudden changes in direction or other fake moves). Changing speed dribbling requires not only changing the dribbling speed, but also changing the dribbling height. Use a small stride to approach the opponent, then suddenly accelerate (increase the stride), lower the dribbling height to the knee position, and quickly break forward. Changing speed dribbling takes a lot of practice to use effectively.

One-handed shooting in place

One-handed shooting in place, especially for teenagers, is a basic shooting method.

Let's take shooting with the right hand as an example:

Hold the ball with both hands at eye level, slightly to the right, with your right foot slightly forward than your left foot, bend your knees slightly, and lift the ball up , stretch your right wrist back so that most of the weight of the ball falls on your right hand, gently hold the ball with your left hand from the left side, exert force on the forefoot, lift your heels, straighten your knees, stretch your right arm to throw the ball, shoot from the wrist Start by bending backward, then upward and forward, with the fingertips being the last part to leave the ball

Three-step layup practice

The three-step layup is the most basic and simplest Shooting skills. The following takes a three-step layup with the right hand as an example to illustrate how to practice:

Starting from about 3 or 4 meters in front of the basket and slightly to the right, use your right hand to dribble forward toward the basket with one hand. , take the last step with your left foot (and prepare to take off). When taking the last step, hold the ball with both hands (left hand in front of the ball, right hand behind the ball and close to the bottom of the ball), use your left foot to take off, and keep your eyes on the basket. Near the direction you want to send the ball, leave the ball with your left hand, hold the ball with your right arm in one hand and fully extend it upwards. When it bounces to the highest point, use your wrist to send the ball (called "picking the basket").

For a left-handed layup, you only need to dribble with your left hand, take off with your right foot, and "pick the basket" with your left hand. When you first start practicing, use your dominant hand (stronger hand) for layups, and then practice layups with the other hand after you become proficient in the movement. If you find it difficult to master the take-off point or adjust the last step while dribbling, you can first practice stepping up, taking off, and shooting on the spot, and then start dribbling after you become proficient.

How to shoot a jump shot

The advantage of a jump shot is that it is not as easy to be blocked by the opponent as a standing shot. Young athletes may not be able to do jump shots due to insufficient strength in their legs, arms, shoulders and back muscles. They can give up temporarily. Otherwise, wrong movements caused by insufficient strength will affect their self-confidence and make it difficult for them to achieve the required strength in the future. Get the ideal jump shot technique. The technical essentials of a jump shot are as follows:

Hold the ball with both hands, and place your non-shooting hand in front or to the side of the ball (according to your comfortable position). Place your shooting hand behind the ball, bend your knees slightly, hold the ball from your chest to above your eyes with both hands, and then bounce your feet upward. When jumping, bend your elbows (forearms back) and turn your wrists back. When jumping to the highest point, extend your forearm forward, throw the ball forward and downward with your wrist, follow the ball (refer to About Shooting) fully, and keep your eyes on the basket.

Notes on shooting

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

First

The force is exerted from the soles of the feet, which means that although the shot is shot with the hands, the force is initiated from the forefoot and then passes through the ankles, knees, hips, upper body, arms, The wrist, and finally the force is transferred to the fingertips to throw the basketball. The entire transfer of power should be a coherent and coordinated process.

Second

The arm posture should be that the upper arm and forearm are at 90 degrees, and the wrist extension is also at 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, stretch your arms upwards and forwards (pointing to the basket of course), bend your wrists upwards and forwards, and finally push the ball out with your fingers. This way the basketball will produce backspin when shooting, and will not produce backspin when it hits the backboard or basket. Big backlash. You should also keep your hands in contact with the basketball as long as possible (that is, follow the ball for a long time). This will help control the direction of the ball and increase the shooting rate. Don't think too much about whether the ball went into the basket at the beginning. Focus on body posture, movement, and the rhythm of the entire shooting motion. You have to repeat the same action essentials every time you shoot. When the correct shooting action becomes smooth, your shooting rate will naturally increase. You should also practice shooting at different positions and angles from the basket.

Basketball injuries and prevention

Playing basketball is prone to "bone and joint" injuries. That is to say, young people whose bones have not yet hardened are most likely to develop knee joint edema when their knees are strongly stimulated.

Methods of prevention: Do some exercises that strongly stimulate the knees, such as full knee flexion exercises, bunny hops, etc. Don’t overdo it, and at the same time, train to strengthen the movements around the knee joint.

1. Ankle sprains: Wrapping your ankles with tape (bandage, bandage) before practicing can help prevent sprains. However, the most effective method is still to prepare the ankle by performing kicking exercises on the side of the foot, which can also strengthen the muscles that should not be used. If unfortunately you get a sprain, apply a cold compress to the affected area first and then apply appropriate pressure. When applying cold compresses, only use ice water. When applying pressure, first use a sponge and wrap it with an elastic bandage from above the sponge.

2. Finger poke injuries are caused by strong impact on the finger. Prevention method: Fully prepare your fingers for movement. Finger injuries can be divided into five types according to the degree: 1. Sprain, 2. Dislocation, 3. Fracture, 4. Tendon rupture, 5. Contusion (skin split). If a sprain occurs, the treatment method is the same as for sprains in other parts. Apply cold compress first, and after 2 to 3 days, keep the area warm and massage at the same time. When dislocating, you should be able to tolerate the pain, let the medical staff straighten the finger, restore it to its original shape, and then handle it in the same way as before. As for serious injuries, fractures, and tendon ruptures on the fingers, it is best not to move them around. It is best to seek medical treatment quickly.

3. Muscle dislocation exerts sudden force (flexion and extension) on the muscle, causing the muscle fibers in the muscle or part of the muscle membrane

Wish you success