2. 1 Quick resistance exercise
(1) Continuous high squat with load ~ (about 140 degrees): negative.
The maximum weight is 30% ~ 4o% x 12 ~ 15 times;
(2) Continuous snatch (high position): 27% of negative maximum weight ×
4~80:;
(3) Continuous high turnover rate: 5% ~ 7% of negative maximum weight ×
6 ~ 8 times;
(4) straight leg jump with load: 20% ~ 40% of negative weight ×
10 ~ 12 times;
(5) Fast lunge: 2% ~ 4% x of negative weight
Lo ~ 12 times;
2.2 Jumping exercises
(1) standing long jump, standing triple jump, level 5, level 7,
Ten steps jump;
(2) Run-up in 6 ~ 8 steps is three, five, eight and ten.
Step and jump;
(3)20-meter continuous leapfrog;
(4) all kinds of stride jumps, mixed jumps,
One leg jump (30 ~ 40m);
(5) Continuous leg jump, lunge leg jump and left and right leg jump.
Jump, kick and jump (8 ~ 2 times).
2.3 Jump deep exercises
(1) Use gymnastics benches, jumping boxes and other equipment to do the first level.
Or jump up and down in multiple levels. Practice the form as needed.
One-legged jump, two-legged jump and stride jump should be adopted. Gymnastics stool and
Jumping box height: 30 ~ 6ocm, with one leg on the ground and two legs on the ground.
60 ~ 90 cm long
(2) Jumping 6- 10 hurdles continuously with one leg or both legs;
(3) Continuous high jumpers, 60 ~ 80 cm high × 8 ~ 10
Time.
2.4 Practice of Improving the Start-up Speed of Reaction
(1) 15 ~ 30m starts x 4 ~ 6 times;
(2) Conduct x4 ~ 8 start-up exercises in various ways;
(3)15 ~ 30m× 4 ~ 60 repeat running.
The above exercises are in a practice class, and you can choose.
Do 4 ~ 6 groups of 3 ~ 5 exercises, but the purpose should be clear and counted.
Row can be arranged 2 ~ 3 times.
3 Problems that should be paid attention to in developing explosive power
The intensity of explosive practice is relatively large, so choose to practice and do.
Pay attention when practicing.
(1) The movements, directions and ranges of the exercises should be professional.
The action is approaching;
(2) The intensity and difficulty of exertion in explosive force practice are greater than.
The strength and difficulty of special technical exercises are greater than those of special technical exercises.
The strength and difficulty of exertion in technical practice;
(3) When practicing explosive power, you must rely on ATP ATP and IICP.
To generate energy, so the time of each exercise should be 1o ~ 12 seconds.
Completed within;
(4) Be fully prepared and pay attention when practicing.
In order to concentrate, the part should be flat and soft, and if there is any discomfort, and
Reduce or even stop practicing, and check the reasons.
Basketball dribbling practice 1 2 method
1. "Blind man" dribbles
Methods: Ask the whole class to work in pairs.
One person holds a basketball, and the other student uses a silk scarf.
Red scarf or clothes (used things should not be eye-catching.
Blindfold the students, teacher.
After the signal, the students began to dribble until the beat.
Let's see who dribbles the longest until we touch the ball.
The final terminator wins. Then two people take turns to enter.
All right, next game.
Requirements: Members of each group should help each other.
Do me a favor, while one classmate is practicing, another classmate
Stay with him when he can't catch the ball and avoid falling.
Fall or bump into other students.
2. Dribble relay
Methods: Divide the class into equal numbers.
Several groups of people stood on the starting line in the form of columns.
After hearing the teacher's signal, from the row of each group
After the head starts to transport the ball to the designated target
Dribble the ball back in the same way and give it to the next player.
Learning, and so on, the first person to finish wins.
Requirements: Do not affect the dribbling.
Other students dribble, or the team will be punished.
Rules.
3. Dribble reading
Methods: In the process of students dribbling, teaching was carried out.
Show different numbers and ask the students to answer. root
According to the students' right and wrong answers and their abilities before and after answering the questions.
Whether to continue to control the ball to judge the students' dribbling.
Proficiency.
Suggestion: (1) The displayed numbers are from easy to easy.
Difficult, but also from numbers to simple Chinese characters to complex
A jumble of Chinese characters (2) Teacher post change: Yes.
First in front of the students, and then to the students.
Square, lateral rear, and finally to the right rear.
4. Dribble over obstacles
Methods: Placed along a straight line with an interval of about1.5m.
The 8- 1o tag applies to one tag.
Let the students dribble around the mark.
Suggestions and requirements: (1) Students form a column.
Practice one form after another, two people before and after.
● Shen Defeng
The distance should be moderate. (2) When there are too many students.
You can place the same group of tags to compete.
In the form of. (3) When students dribble, try not to
Touch the mark, and if you touch it in the game,
For the fairness of the competition, teachers can appropriately
Give the group some time.
5. Dribble with an "8" in the crotch
Methods: Take the right hand as an example: students' left foot.
Right apart, the distance between your feet is slightly wider than your shoulders.
Use your right hand to hit the ball from the right front of your body.
Dribble under the crotch, the ball bounces under the crotch, left hand
Catch the ball with your left hand and dribble it with your left.
Adjust the ball to the left front at a time; Then the left hand will
The ball passed through the crotch and was picked up by the right hand after bouncing.
The ball, the right hand catches the ball, and the right side carries it once.
The whole right front, complete a cycle. Then enter.
Do multiple cycle exercises.
Suggestion: (1) Beginners should not rush for success.
Control the direction and strength of the ball after rebound and move.
Work from slow to fast. (2) If the sphericity is good, then
After reaching the rebound ball under your leg, you can leave it alone.
The ball bounces off the crotch directly by the trend adjustment dribble.
Dribble behind your back
Method: Dribble the ball in the right front of the body.
Second, the right hand will pass the ball to the back of the body after bouncing.
Dial it to the left rear of your body, and after your left hand catches the ball,
Take the ball once on the left side, and adjust it after the ball bounces.
Go all the way to the left side of your body, and then follow the trend with your left hand.
Put the ball behind the body on the right side of the body, right?
Dribble once after catching the ball by hand and adjust it to the right front.
Party, complete a cycle. Then repeat it many times.
Ring practice.
Suggestion: (1) Pay attention to the position of the ball when picking it up.
Grasp it well, and at the same time, the magnitude and direction of the force should also be
Control it. (2) When the sphericity is good, it is not needed.
Adjust the ball directly. (3) Dribble the ball behind the activity room
At this time, the ball is required to rebound from the back to the side by dribbling.
Forward.
7. Turn around and dribble
Methods: Take dribbling with the right hand as an example: use the left foot.
For the center foot, the left hand is in front of the body.
Dribble with your hand and right hand, and then with your right hand.
The ball is controlled and then rotates in the direction of the body.
Pull the ball to the front of your body and complete the turn. left
When practicing hands, the movements are the same and the directions are opposite.
Suggestion: (1) Keep the ball with your hands when you turn around.
If the hand can't control the ball, it is likely to make the action fail.
Lost. (2) Turn and dribble to be familiar with the ball.
Practice if you can. (3) Turn times and dribbling exercises
Should not be too much, otherwise it is easy to make students dizzy.
8. dribbling and holding the ball
Methods: In a certain area, students are given priority.
Try to stab others while carrying your own ball.
Ball.
Suggestion: (1) should be controlled within a certain range.
Internal exercises. (2) First, control your own ball.
Then try to poke someone else's ball.
9. dribble the ball on your leg with one hand
Methods: Take the right hand dribbling as an example: the body is straight.
Stand up straight with your feet together or slightly apart. Throw the ball with your right hand.
After being transported to the front of the body, it is clockwise (reverse) around the leg.
Needle with the ball, after a week, practice in cycles.
Suggestion: Hand should be wound from one side to the other in time.
One side, otherwise it is easy to make mistakes.
10. dribble the ball around one leg with one hand through the crotch (smooth
Clockwise, counterclockwise)
Methods: Take dribbling with the right hand as an example: Use the right hand.
After the ball is transported to the front of the body, it is placed in the center on the right leg.
Heart, the ball rotates around the crotch in a clockwise (counterclockwise) direction.
Complete a week, and then practice in cycles. if
Dribble around your left leg with your left hand.
Suggestion: Don't dribble too much, use your hands.
Come back in time.
1 1. Squat around and dribble.
Methods: Take the right hand dribbling as an example: complete the body.
Squat down, lift the racket with your right hand, and then
After dribbling to the body, when the ball crosses
When the body is directly behind, catch the ball with your left hand and continue.
Dribble, pass from the front to the right hand, and complete one clockwise.
Zhou. Then practice in cycles. If you use your left hand,
Same action, opposite direction.
Suggestion: change hands in time and control them well.
The degree of dribbling.
12. Weak side dribbling
Method: If you are used to using your right hand.
Ball, in all kinds of dribbling exercises, should have a strong feeling.
Dribble with your left hand. Its purpose is to strengthen the weak side.
Hand, narrow the gap between two hands' familiarity with the ball,
Make both hands control the ball as balanced as possible.
Suggestion: Always practice with the weak side hand.
Enhance the ball control ability.
These methods can be used in basketball teaching.
Often used, and these methods are many.
You can play with dribbling games, and students can pass them.
Through dribbling games, learning is full of fun and more exciting.
Students' interest in learning basketball. Sure, dribbling practice
Learning methods are far more than that, as long as they are broad.
Teachers study hard, dare to explore and take responsibility.
With practice, we can find more and better methods.
Let's go