篮球基本功训练涵盖的方面

Dribbling

• Technical Analysis
  • The dribbling motion consists of four components: body stance, arm action, ball contact, and hand-foot coordination.
  • Body Stance: When dribbling, maintain a natural前后 stance, with your knees slightly bent and your upper body leaning forward. Keep your head up and your eyes level. Extend your non-dribbling arm for protection.
  • Arm Action: The point at which you touch the ball depends on the direction and speed of your dribble. Different contact points result in different incident and reflection angles.
  • Ball Contact: Control the ball's bounce point to keep it within your reach. This allows you to better protect the ball and change dribbling methods as needed.
  • Coordination: Maintain coordination between your dribbling speed, movement speed, and arm and hand actions. The key is choosing the appropriate contact point, bounce point, and force.

Shooting

Double-Handed Chest Pass Shot

• Method:
  • Hold the ball in your hands as if you were performing a double-handed chest pass.
  • Bend your elbows andplace the ball in front of your chest, aiming at your target.
  • Spread your feet front-to-back or side-to-side, with your knees slightly bent. Keep your weight centered.
  • Push off with your legs, extend your waist and abdomen, and reach your arms forward and upward.
  • Flip your wrists outward, using your thumbs to guide the ball and your index and middle fingers to push it out of your hands.

Double-Handed Overhead Shot

• Method:
  • Hold the ball above your head, with your elbows bent.
  • Spread your feet diagonally, with your knees slightly bent. Keep your weight centered.
  • Extend your arms forward and upward as you push off with your legs.
  • Flip your wrists outward, using your left hand to control the ball's direction and your right thumb and little finger to control its spin.
  • Use your index and ring fingers to guide the ball out of yourhands.

Uses of Dribbling

• Initiate a fast break when the opponent's defense is weak.
• Attract the defense and create passing opportunities for teammates.
• Break through defenses when teammates are heavily guarded.
• Maneuver past opponents to pass to teammates or score.
• Exploit opponents with poor mobility or high foul counts.
• Create scoring opportunities by exploiting defensive gaps.

What is Basketball Training?

Basketball training encompasses physical, technical, tactical, mental, and psychological development to enhance players' skills, fitness, and overall performance.

Recovery Training Methods

• Cool-Down: Complete your workout with 5-10 minutes of light activity, such as walking or jogging, to gradually decrease your heart rate and body temperature.
• Stretching: Perform dynamic and static stretching exercises to improve flexibility and reduce muscle soreness.
• Massage: Receive a massage from a qualified therapist to promote muscle recovery and reduce tension.
• Foam Rolling: Use a foam roller to self-massage sore or tight muscles.
• Hydrotherapy: Take a warm bath or shower to soothe sore muscles and promote relaxation.
• Sleep: Get enough quality sleep to allow your body to repair and rebuild itself.
• Nutrition: Follow a nutritious diet that provides your body with the nutrients it needs to recover.