Basketball physical training program.

First, jumping ability is a comprehensive manifestation of whole body strength, running speed, reaction speed, physical coordination, flexibility and flexibility.

So we can't think that just jumping all day is enough to improve the bounce. You must constantly stretch the tendons, ligaments and muscles in all parts of your body every day to expand the range of motion of your joints, and at the same time do all kinds of complex gymnastics that are conducive to improving your body coordination. The movements should be accurate, graceful, powerful and relaxed.

Second, strength training is best arranged and guided by a physical training coach.

If you are training by yourself, it is best to do high-intensity training 2 to 4 times a week, and you must pay attention to safety during training to avoid accidental injuries. The so-called high-intensity training is to practice with a barbell with a heavy load. There are three typical commonly used:

Squat with weight, bell, snatch. In short, the higher the score of these exercises, the better your jumping ability.

As for the weight, number of groups, times and action specifications of each exercise, the principle is:

1, high-intensity training at least twice a week, not more than four times, to give the body too much recovery time, but it should be carried out all the year round without interruption.

2. The above three exercises are best arranged in each class.

3. Pay attention to the technical action specifications of high-intensity training, and don't mess around.

4, small strength training refers to the use of a variety of comprehensive training equipment and dumbbells for training. Lighter weight, more groups and times. The purpose is to improve muscle endurance, thicken muscle fibers and reduce fat. Small strength training can be done in different parks and every day, but it is best not to do it at the same time as large strength training. Whether it is high-intensity or low-intensity training, the time of a class should not be too long, and 1.5 to 2 hours is appropriate. Strength and density.

Thirdly, speed training is also an important aspect to improve the jumping ability.

Repeated sprint training is still necessary. 30 times, 50 times, maybe 80 times, that depends on your fighting spirit. The so-called sprint is to ask you to rush forward at full speed after you are ready for the activity, not at medium speed. Special speed training is the same as high-intensity training. You don't need to practice every day, just three hours a week. Also pay special attention to small use; Strength training is to strengthen the muscles at the back of thigh.

Fourth, there are many specialized jumping exercises, such as skipping rope, hurdling, touching the hoop, touching the upper edge of the black box and even touching the upper edge of the backboard.

Finally, I want to mention the relationship between nervous system and jumping ability. We already know that these qualities, such as speed, strength, coordination, flexibility and flexibility, will produce jumping power when they act on the ground in an instant, so what are these qualities that erupt at the same time in an instant? It's the motivation and motor nervous system. In other words, if you really want to be above everyone else, you must do everything possible to make your motor nervous system send the strongest pulse signal to your muscles. This intense stimulation forces the muscle groups to contract violently to generate huge energy, which in turn makes the motor nervous system more sensitive and can send out stronger impulses. The two promote each other, and you jump higher and higher. However, this is also a difficult point. Without hyper-motivation, there is no hyper-impulse in the motor nervous system, and all the so-called scientific, modern, management and training methods and means are nonsense. Finally, I wish your dream come true.

In addition:

Innate is very important. The most famous vertical jump training program in the United States is expected to improve the vertical jump ability by more than 20 to 30 centimeters. The exercise process is very hard, the whole course 15 weeks.

For each action item, if an action is to be done in three groups, the rest between groups should not exceed 2 minutes. If finished, you need to do the next item directly, remember not to rest! !

Item 1: Half Squat Jump

1, at the beginning, half squatting? Position, hands in front,

2. Jump at least 20 to 25 cm from the ground. If it is easy for you, you can jump to 25-30cm. When you are in the air, you need to put your hands behind your back. When landing, finish it once.

Next, just repeat the above steps! ! !

Training course of rapidly improving jumping ability II

Item 2: Raise your toes (raise your heels)

1. First find a step or a book to pad your feet, and then put your toes on it. Your heels are not allowed to touch the ground or the mat.

Lift your toes to the highest point

3. Slowly put it down again and complete it once .. Use your feet to complete a group.

Training course of rapidly improving jumping ability 3

Item 3: Steps

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

2. Try to jump away, change your feet in the air and put them on the chair.

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

Training course of rapidly improving jumping ability 4

Item 4: vertical jump

1. Feet straight, shoulder width, knees "locked". ...

2. Just jump with your calves, only bend your ankles, and try not to bend your knees. ...

3. When you get to the ground, take off quickly again and finish it once. ...

This is very difficult. You can use your hands to help you take off. ...

Training course of rapidly improving jumping ability 5

Item 5: Tiptoe jump

1. Lift your toes to the highest point,

2. Take off quickly with your toes, and the jump shall not exceed 1.5 or 2.5cm.

The practice of leapfrog is necessary to improve the jumping ability, because it is a way to train strength after all. Besides, there are other ways.

The first method, which is the most effective and the most difficult, can improve your bounce in a short time. Specific practice: dig a pit, about one meter deep. Tie a 5 kg sandbag to your leg and jump into the pit. Try to jump out of the pit with a heavy load. After half a month, dig the pit 20 cm deep, increase the load by 2-3 kg, and continue to practice. This cycle, and finally when you can't bear the load or jump out of the pit, the practice stops here. Take off the load and try again to see how high you can jump.

Hey? Address Chili m:? Ч? What is the emperor's stool? > What happened to Chen Jiao? C, waste saddle ∈ thin 5? Joe axillary nucleus acyl? What is the address of the temple? Phantom bath?

Good luck, future sports star!

In order to develop explosive force, we must increase muscle contraction strength and working distance and shorten working time. In strength training, it is necessary to use small load machinery for rapid exercise, and gradually increase the load to improve muscle contraction strength without reducing the speed. The technical action of "leaning back" just mentioned is mainly to increase explosive force through muscle contraction. The increase of strength can enhance the control ability of technology, so in the usual training, we should not only work hard on technology, but also work hard on increasing explosive force and improving muscle contraction speed. Practice has proved that high-intensity explosive force is an essential factor to improve performance. So how to improve the explosive power? (1) Change the load and speed. (2) Strengthen professional technical training, improve muscle control ability and relaxation ability before action. (3) The initial length of the muscle, only when the stretched muscle contracts, has faster speed and strength. (4) Relaxation exercises after strength exercises.

Among the factors of explosive power, power plays a leading role, so the growth of power contributes to the development of explosive power. But strength is by no means equal to explosiveness. In other words, in actual combat, you don't have the strength to apply technology well. The explosive power of a judo athlete can only be brought into full play by combining basic strength with speed, skill and agility. Some people can lift quite heavy barbells, but once they wrestle, they can't, specifically because of the lack of special strength. Judo athletes need strength, speed and endurance in confrontation. Some of our athletes feel that their strength is not bad, and the key lies in their special ability and quick strength. In the future training, we should pay attention to improving the special strength on the basis of transferring a set of strength to the special strength.

Problems that should be paid attention to in developing strength:

(1) load. Facts show that only by carrying out strength training under certain weight conditions can we increase our strength. Different loads used in strength training have different effects. Therefore, the load should be arranged reasonably according to different people in training.

(2) Excessive recycling. A lot of energy and substances are consumed during exercise. When exercise stops, catabolism is in a secondary position, and the synthesis of energy and substances begins to recover and exceed the original content of energy and substances in the body.

(3) Training interval. Practice has proved that strength training is the best, because after stopping training, strength grows quickly and fades quickly.

(4) Age and gender. The strength training of the same person has different reactions at different ages, and the strength values of men and women are also very different.

Both men and women, as long as they insist on strength training, have a good effect on the maintenance and development of strength quality.

First, the most important thing is that you are eager to dunk.

Second, you should endure loneliness, suffer hardships and persevere.

Third, we must have confidence in ourselves and believe that we can do it! There are many short dunks in history, such as Potato Weber, 170 is insufficient, and there is even a national dunk champion in 2000, 175. In America, many people shorter than 175 can dunk. Although Europeans and Americans are really strong, we can achieve it through proper training. There is an American student named Matthew in our school. You may know him.

Fourth, dunking is not your ultimate goal: to exercise, bring strength and beauty to people, and give people the feeling of flying. Of course, you should be happy.

Enjoy the feeling of flying.

Fifth, if you are below 170, of course, you can't expect to deduct the standard 3.05 basket, because people always have limits. You are not heaven.

Only professional training is impossible. But you can deduct about 2.9-2.95 baskets, most of which are so high.'

The street, of course. Except at the gym.

Seventh, have a pair of good basketball shoes and adequate protection. Eighth, if you have time and energy to practice, you are not afraid of boredom.

Ninth, it is very important to have the support and participation of a bunch of friends. It's best to have some good bodyguards to play with. No. 10, the desire to fly with one hand. Desire comes first.

Second, all aspects of the specific physical requirements.

1, this process will last for several years, but you should pay attention to physical exercise and love sports. Properly trained players can dunk in 1 -2 years. At least you can give people a feeling of dunk, depending on your flying posture. Remember to keep exercising, but not every day. You must keep training every week. The body should keep less fat. People who usually exercise regularly will not have this problem. The point is that you may not be like this at first, but it doesn't matter. 3. Sports is not just a hobby of basketball. If you are asked to practice track and field, don't feel useless or irrelevant, or even refuse. If necessary, you can use a holiday (summer vacation is best) to practice' from morning till night'. This looks a bit BT. But soon you will find yourself able to adapt, and you will never have inexhaustible strength, although you are tired every day. Believe what I said,' If you feel useless, you can leave at once. 6. You'd better swim to the gym or find your own way. 7.' Dunk can make you confident, but remember not to use it to despise people who are taller than you.' You know it will be easier to practice this than you. Everyone has his own advantages.

8. Don't affect your study' This is something other than study'. What is certain is that even if you can dunk and can't make the professional team, you still have to study. 9, entertaining, don't worry about your grades, stick to it, keep it up, you will gradually see the effect, pay special attention to any "altitude sickness" in the practice process, such as practicing guitar, piano, Olympics and so on. Your will comes first.

Third, the implementation process (divided into several paragraphs)

From the first day, we should regard it as a part of life, and we can't fish for three days. Don't be afraid that you can't practice, even if you can't, don't be sad, because you learn much more in this process than the dunk itself.

(1) Basketball Special Exercise:

The purpose of dunk is to play basketball. Let's talk about how to play basketball first. Basketball is a team project, which must be clear. But many of our friends who love basketball ignore this point and play alone. They think it is wrong to play alone. Maybe you can handle the key ball. But the fun of basketball is not here. Everyone is happiest when they are happy. Don't think that he plays well. Even it is important to despise others for not being able to play. Literacy comes first. A player who has played for three years but has good skills just can't catch up with a player who has played for six years. This is a fact, because basketball awareness is the most important and experience is also very important. The understanding of basketball is different. Don't think you are fighting for war, go shopping with others. Tolerance and wisdom can make many friends and learn a lot. Know this.

(layup) to dunk, you must first make a good shot. There are many notices here. Many people are accurate in layups, but they can't jump high. This is useful in actual combat, but it is useless for our dunk. Of course, the sense of the ball is very important. The layup is divided into low hand and high hand. Elsewhere, we use high-hand layups and low-hand layups.

Exercise 1. Grasp the layup from two sides of the center line, and 10 is a set of alternate layups. Practice hard every time until you can send the ball to the highest point at the highest point of take-off, which can make up for your height. You can also improve your ability to stay in the air. This is a basic exercise. You should pay attention to this requirement in your usual layup. All your layups should follow this standard. Note that the center of gravity must be placed on the take-off leg before takeoff, which is conducive to the explosion. Try to feel like you're sitting on a spring. This feeling will eventually produce the feeling of flying. Practice layups more. Exercise 2. Baseline layups are the same as before, but you should send the basketball into the basket with your left hand. Remember, don't be afraid to get in, don't be afraid to hit the basket, and hold the ball in your hand until it reaches the highest point. Exercise 3. Rebound with the ball, as before, provided that you have to touch the rebound. This should take into account the problem of bounce. The bouncing exercise is described as follows. The goal of layup is to rebound. Don't let go when the basketball reaches the highest point. Repeatedly, give yourself a clear goal, such as today's height. Exercise 4. Long-distance layups must be gradual. At first, the take-off distance starts from the point where the backboard enters, and then it will gradually increase. The standard is that you can send the basketball to the basket like a normal layup. Pay attention to your posture, and be sure to stretch. This is a slow process. Maybe you can't keep up with "don't blindly increase the distance", which will make you form a bad habit of layup and your movements will be deformed. But it is also necessary to try to experience that feeling from time to time at a much farther distance than before, which will make you restrain your movements. Until one day, you can make a layup at the free throw line and jump at the fourth throw point. Send the basketball to the basket. Pay attention to your movements and realize that you want to fly when you take off.

The above five exercises are the most basic exercises, which can cultivate your ability to stay in the air and control your body, as well as the coordination of layups. Don't shoot until the ball reaches the top. Of course, this will have a certain impact on daily games. But you have to learn to adjust yourself. These exercises should run through your basketball practice like shooting. Of course, you can find similar training methods yourself, many of them. Everyone should learn to practice in practice. It is necessary for you to know more about the movements of basketball superstars. Although they may not do well, repeatedly training these difficult movements can cultivate your coordination, flexibility, bounce and so on. It can also increase the appreciation of basketball. You must have the desire to make a layup.

Dribbling, defending, shooting, etc. )

Dribble is very important. Dunk in actual combat is not to let others give you a way to dunk. You always have to pass and dribble to some extent. However, this has little to do with the core issues discussed now, so it is omitted and will be discussed in future articles.

It's good for bounce and consciousness. This will be explained in the bounce section.

(2) Bouncing special exercises

It is inconceivable that a dunk won't bounce, unless you are as tall as Aopang and Yao Ming. The dunk we pursue is actually a gesture of pursuing beauty to show jumping and flying. There are two parts here, one is independent of basketball and the other is combined with basketball.

A. independent of basketball.

1. Sprint and long jump. These two are very important. A good sprinter must be a long jumper with considerable strength. Speed is also a pleasure. In dunk, quadriceps femoris and gastrocnemius have the strongest contraction, and sprint and long jump are good means to practice these two explosive forces. You can practice these two items in your spare time in physical education class. Sprint: 30-meter and 50-meter dash. 100 meter is not needed, but it is needed for all-round development. Pay attention to the contraction of those two muscles during the sprint. You must do your best. Sprints should be run often, but the running time is not necessarily long. Keep your muscles tense.

It is very helpful for training and improvement. Long jump: In standing long jump, you must pay special attention to muscle contraction. Sprint and jump, pay attention to the starting speed and the feeling of the center of gravity leg when taking off, and feel that your achilles tendon is pulled to the extreme when taking off. Leaping frog: generally 20 meters, you can practice four rounds after playing basketball. It is easy to improve when you are very tired, but don't overdo it. . Achilles tendon practice Everyone knows that the length of Achilles tendon has a great influence on the bounce. If the previous exercise was mainly the training of thigh strength, then the next step is the training of gastrocnemius and Achilles tendon. Heel lift: Be sure to be quick, otherwise the calf will easily thicken, and you must feel that the achilles tendon is stretched to the maximum and there is a feeling of tearing. Of course it is not true. Generally, gyms have such equipment. If not, you can do it yourself. At a certain time, you can do it on the steps, that is, step on the steps with your toes, and don't step on the rest, so you can do lift heel.

Squat with weight and then take off, generally 10 a group of about 8 groups. Jump on one leg, 30 legs and one leg, and 8 groups take turns. Or always ask' feel the stretch of achilles tendon. It's hard to raise your heels by squatting on one leg. Leg strength is enough. Can exercise the static strength of thighs and calves.

The above exercises don't have to be done specially, but they must be done often in daily life and look like it, so as to be effective.

3。 Fat consumption and confrontation strength exercises

Swimming: This is the best way to burn fat quickly. You can also try running in shallow water, which is very suitable for girls to try. Of course, if you want to swim, you can swim for a summer vacation every day. This should be a compulsory course, you can see how cool a beautiful woman is! Fitness: Traditionally, the lighter the person, the better. But strength is very important. It can protect you from harm in confrontation. Exercise with appropriate load, such as bench press, is very beneficial to the improvement of sprint and layup strength. The best thing is boxing, which can fully mobilize your whole body, especially your waist and abdomen. The strength of waist and abdomen is very important for jumping. Stagnation and stretching come from bouncing and your waist and abdomen strength and control. Waist and abdomen special exercises: sit-ups, turns, sit-ups, weight-bearing waist-ups, confrontation exercises, arm support legs to make legs and bodies vertical, etc. Everything is fine.

Look at your ambition! ! Very ambitious! !

Food: Pay attention to balanced nutrition in food, and don't be picky about food (sweat! ) and eat less fat, such as fat! Don't care too much about others, all kinds of food are more nutritious!

Sports equipment etc. I won't talk about the big ones, which is also a waste of money. I wish you had time to lift more dumbbells. It's best to lift 200 dumbbells a day with both hands. I also run 2000~3000 meters every morning, not jogging (this is for the elderly! ) Just like in the game. And it is best to sit 200 push-ups and 100 sit-ups at night.

The most important thing is to be familiar with the sense of the ball when playing basketball. You'd better practice dribbling with this basketball in any spare time. It is best to have a basketball court and practice any basketball-related events directly, such as shooting. That's all that matters. You have a good sense of the ball. Even if you don't have extraordinary physical fitness, you will still be an excellent player. For example, my idol Nash, you don't know how much weaker he is than a black man, but he is still the core of the sun, because he has a strong sense of basketball and knows when to pass the ball and when to shoot. He is now the first point guard in the league and assists first! !

Chang Gao: This is largely related to heredity, but some of it depends on training. I don't think it's necessary to be too deliberate, it will be counterproductive. In fact, in the process of playing basketball, you will find that you will grow taller unconsciously. You can't help it, and being short won't hinder your excellent level of playing basketball! !

I'm sorry that I can't give you a complete training plan. First, I am lazy. Second, I don't know your schedule! ! Actually, I'm too lazy! )

Sorry, I hope I can help you.

First, the basic strength of the leg, 1 group 20. Then weight-bearing leapfrog 3 groups 60. (in view of your strength base)

Practice bench press the next day. If you practice to about 60 kg, 55 kg (protection) for the first time and 65 kg for the second time. 5 groups at a time, 20 in each group. After practicing 80 to 160 weight-bearing sit-ups on the same day, you can finish them in one breath.

Each group only takes a rest for 2 minutes. Don't be idle during these 2 minutes and do some ligament stretching exercises to avoid injury. Practice once a day, upper body strength and lower body every other day. Pay attention to supplement protein. Usually do some maintenance training.