Winter is coming, and it is the beginning of the basketball season. It is time to prepare for the game. As a basketball player, have you prepared your physical fitness to face stronger opponents in the new season?
This set of basketball training methods can improve whole-body muscle strength, muscular endurance and explosive power. Divided into 7 major events, it is not only a full-body training method used by the NBA and NCAA to train and test basketball players, but also combines the physical confrontation and muscle endurance that are most needed on the basketball court in less than 30 minutes of training. , explosive power and agility, find out your physical strengths and weaknesses, and help you achieve perfect preparation for battle!
1. Stretch stick squat jump:
Strengthen the strength of the upper limbs and improve the resistance of the trunk. When colliding with the body on the court and defending rebounds, the resistance of the trunk is very important.
Hold an elastic stick, shoulder-width apart, and hold it flat in front of your chest
?Squat down in a deep squat position, with your knees not exceeding your toes
Jump forward with force, as far as possible, and land in a deep squat position when landing
Jump back
Each set of movements is performed for 1 minute
2. Balance ball single-leg hip extension:
Strengthening the stability of the core and gluteus maximus muscles is conducive to collisions on the field, and the player's physical stability plays an important role.
Face up and lean your upper body on the balance ball (BOSU)
Bend the knees of both feet, put one foot in the air, and lift it up with the strength of the buttocks
Focus on exerting force on the buttocks, and let the buttocks lift off the ground and sink
If you want to increase the intensity, you can straighten the hanging feet
Perform each set of movements for 1 minute
3. Balance bell push-ups:
The core muscles, pectoralis major, triceps and dorsal sphincter, core muscle strength and balance are very important in both physical confrontation and self-protection on the court.
Place your hands on the balance bell in a straight-up position, with your back and buttocks in a straight line
Keep your body close to the ground and use your pectoralis major and triceps muscles to support yourself
After propping up, use your dorsal sphincter to lift the balance bell. Your elbows and back should be on the same plane, and your hands should alternate.
Push forward again while lying on the ground, lift one foot while keeping the buttocks from falling, and alternate feet.
Alternately switch sides with hands and feet
Each set of movements is performed for 1 minute
4. Medicine ball jump:
Vertical jumping ability, protecting rebounds on the court is the foundation of defense and fast break, and jumping ability is the basic ability of protecting rebounds; this action uses the strength of the arms and back at the same time, and finally jumps upward through the leg muscles.
With your body perpendicular to the ground, lift the medicine ball overhead and keep your arms straight
While throwing the medicine ball to the ground, use the reaction force to jump upward
When jumping up, swing your arms with both hands to the top of your head to increase the height
Each set of movements is performed for 1 minute
5. Resistance? Stab:
Acceleration, deceleration, and lateral leg muscles, and the ability to change direction quickly are the focus of defense. The instant explosive power on the court and the muscular endurance required for confrontation can also be trained at the same time.
Put the elastic cord around your waist; the other partner pulls the elastic cord and stands in a lunge position
At the fastest speed, stab the elastic cord until it is straightened, then return back at the deceleration speed
After performing 5 times on the front, switch to the side and perform 5 times on each side
6. Horizontal one-leg hop:
The side's ability to change direction and deceleration, as well as improve the strength of the gluteus maximus and gluteus medius muscles.
Place the pyramids on both sides,The distance is about 1.5 meters
Facing forward, jump sideways, similar to a skiing posture
Only one foot touches the ground between jumps, and the gluteus maximus on the same side starts the next jump
Knees should fall on top of the soles of the feet, not exceeding the toes
Each set of movements is performed for 1 minute
7. Medicine ball throwing and chasing:
In addition to cardiopulmonary function, the weight of the medicine ball can be compared to physical confrontation on the court, and the instant acceleration after launching is also trained in place.
Set up pyramids with a spacing of about 10 meters
Hold the medicine ball in front of your chest and push the medicine ball as far as possible to the opposite pyramid
Then chase the ball forward as quickly as possible and pick it up. If the ball has not yet reached the opposite corner cone, you can pick it up and throw it again
Back and forth
Each set of movements is performed for 1 minute
Emphasis:
Coach Gao particularly emphasized that in these seven major groups of training, the completion of the movements is far more important than the speed of execution, so each movement should be done accurately, and at the same time test the player's muscle tolerance and lactic acid tolerance, taking into account both Skills such as balance and agility can improve multiple abilities at once. When the team conducts this physical training, teammates can be divided into groups of two to cheer each other on and remind each other of the completeness of their movements, while also strengthening the emotion of cheering and supporting each other among teammates. .