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Conditioning drills for basketball practice plan
Basic Info
For basketball training for teenagers, there is no distinction between positions and techniques at their age. They are all in the stage of beginners and practicing basic skills. There are many trainings for basketball techniques, which can be roughly divided into: dribbling, passing, shooting, grabbing, defending, rebounding, physical confrontation, and physical fitness. Among these 8 major items, at least 5 technical trainings should be conducted in one training session. Some coaches have no rules for training and train whatever they think of. First of all, their sense of responsibility is a problem. How can they lead students well? What to practice first and what to practice later in a training session, and how to practice, especially for teenagers, it is really important for them to develop good training habits and learn the correct postures from an early age.
Basketball players to achieve excellent game results, must be highly coordinated development of skills, physical fitness, tactics, psychology, intelligence, in which physical fitness is the foundation, psychological adaptability is the key.
Modern basketball games are intense, speed, strength, endurance, explosive energy consumption, our physical training aerobic capacity training is missing. Basketball players' foot movement, limb swing and other actions are supplied by the ATP-CP system, when the body load, high intensity exercise, by the glycolytic system for energy. Aerobic energy supply is the basis of anaerobic function, and improving aerobic supply capacity can effectively improve the ability of athletes to maintain high-intensity exercise for a long time.
According to the characteristics of China's youth, the cultivation of basketball physical fitness good player, can take the method of fun game penetration, direct participation or indirect shaping, training students to produce training enthusiasm. Directly involved in good and dangerous competition grouping games are as follows: long-distance running, cross-country running, mountain climbing, continuous 400-meter run, relay running, set up a variety of horizontal line running and “eagle catching chickens”, “holding the number of counting,” and so on. As the level of training improves, each interval can be further shortened. Interesting teaching to stimulate the excitement of the students' nerve center, can improve the enthusiasm of the students to practice.
The quality effect of practice can be improved by increasing the intensity of practice and reducing practice errors. A certain amount of sports load can improve physical quality, make students better master the technology, complete the practice in a relaxed and cheerful situation, enhance the learning effect and improve the quality of teaching. In terms of indirectly shaping the quality of will, a high-level basketball team must have a good ideological style, psychological quality, stress resistance and adaptability as a guarantee. Athletes should be kept in a state of excitement for a long time to enhance the body's ability to resist pressure in different training environments. How to make physical training twice as much as with half the effort, will have the potential, reserve capacity to play to the top, play the team's maximum competitive level.
Short distance, such as: 30 meters, 60 meters, 100 meters, repeated sprint running, with the improvement of the level of training each interval time time can be gradually shortened.
Continuous 400-meter run; a variety of middle and long-distance running speed run.
In the basketball court using a variety of horizontal line to do folding back to run.
Repeatedly fast dribbling and layups, repeated fast work practice for two or three people, one-on-one, two-on-two, three-on-three, and full-court work and defense conversion practice.
Comprehensive practice, a variety of running and jumping, defensive footwork, throwing, passing and transporting movements to form a comprehensive practice.
Continuous jumping, shooting and basketball exercises.
Continuous practice of various defense techniques for a longer period of time and full-court defense games.
Physical training should carry out the principle of differentiation, always pay attention to observe the response of athletes, in order to adjust the amount of exercise according to the situation.
Special physical training should be based on the development of general physical fitness qualities, physical training arrangements in the technical practice after the physical training, or special organization of physical training classes.
Physical training process must consciously strengthen the cultivation of athletes' willpower quality, and the good style of hard work in training.
Requirements for nutrients should be complete and the ratio should be appropriate. The calorie content should be compatible with the needs of sports. Meanwhile, the diet should be arranged according to the characteristics of each training period.
Reasonable supplementation of vitamins and minerals.
Food should be high in calories, fresh and hygienic, diversified to improve the nutritional value of food; small in size to promote the appetite of athletes, but also easy to be digested; at the same time, the use of food complementary effect to maintain the acid-base balance of asparagus.
Make full use of the regulating effect of nutrients to maintain the optimal body weight required for the ability to compete.
Dietary system is reasonable, the number of meals, time meal distribution should be based on the characteristics of basketball and individual athletes as well as the actual scientific arrangements for training and competition, general eating should be more than 30 minutes after the end of the campaign.
Maintain sufficient water, and replenish water in a timely manner in the intervals before and after the training and competition.
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First, the importance of basketball physical training
Physical training is the basis for maximizing basketball skills and tactics. Athletes only have good physical fitness to ensure that the needs of the large load game, maintain stability, the level of competition to the extreme, in order to cooperate with other players to correctly use tactics, play individual technology, the formation of the team's cohesion, combat effectiveness.Modern basketball games are intense, speed, strength, endurance, explosive energy consumption, our physical training aerobic capacity training is missing. Basketball players' foot movement, limb swing and other actions are supplied by the ATP-CP system, when the body load, high intensity exercise, by the glycolytic system for energy. Aerobic energy supply is the basis of anaerobic function, and improving aerobic supply capacity can effectively improve the ability of athletes to maintain high-intensity exercise for a long time.
According to the characteristics of China's youth, the cultivation of basketball physical fitness good player, can take the method of fun game penetration, direct participation or indirect shaping, training students to produce training enthusiasm. Directly involved in good and dangerous competition grouping games are as follows: long-distance running, cross-country running, mountain climbing, continuous 400-meter run, relay running, set up a variety of horizontal line running and “eagle catching chickens”, “holding the number of counting,” and so on. As the level of training improves, each interval can be further shortened. Interesting teaching to stimulate the excitement of the students' nerve center, can improve the enthusiasm of the students to practice.
The quality effect of practice can be improved by increasing the intensity of practice and reducing practice errors. A certain amount of sports load can improve physical quality, make students better master the technology, complete the practice in a relaxed and cheerful situation, enhance the learning effect and improve the quality of teaching. In terms of indirectly shaping the quality of will, a high-level basketball team must have a good ideological style, psychological quality, stress resistance and adaptability as a guarantee. Athletes should be kept in a state of excitement for a long time to enhance the body's ability to resist pressure in different training environments. How to make physical training twice as much as with half the effort, will have the potential, reserve capacity to play to the top, play the team's maximum competitive level.
Second, the principle of basketball physical training
01. Strength training is the principle of foundation
Modern basketball games are more and more intense, the level of strength quality of basketball players also put forward high requirements, basketball players practice has proved that if the athletes' body strength quality does not reach a certain level then the reasonable use of technology in the game is almost impossible, strength training is the basis of athletes' technical and tactical and physical training, always throughout the long term with the athletes in training.02. Speed training is the core principle
Running in basketball is different from running in track and field. When running in basketball, you have to look at all directions and listen to all sides, and you have to see both the position of your companions and the position of your opponents. The methods of running are also diverse, there are sideways running, backward running, turn running, speed running.03. Physical training has the principle of combining basketball technology
Basketball physical training is for the use of technical tactics, physical training is only a means to a reasonable and effective completion of the technical tactics is the ultimate goal, physical training and special technical tactics only organic combination, in order to truly achieve the purpose of its training, but excellent coaches should recognize that physical fitness can give full play to the technical tactics of the sport, excellent physical fitness may be able to effectively control the opponent to eventually To achieve victory.04. Systematic principle of physical training
Excellent physical fitness is the magic weapon of winning basketball games, is the guarantee of the successful use of athletes' technology and tactics, athletes' physical skills are gradually developed and improved in the long-term repetitive training, so there must be a plan to systematically carry out long-term physical fitness training, which is carried out throughout the entire sports career with the athletes.05.Development of basketball physical fitness based on the analysis of methods
Basketball players must have good physical fitness, in order to always maintain abundant energy and exuberant fighting spirit in the game, in order to ensure that the technology, tactical level of normal play, the modern basketball game needs to be in a long period of time in high-speed movement, intense confrontation to complete a variety of complex actions, the physical fitness, especially special physical fitness put forward a very high demand, so it must be in the physical training, using a lot of repetitions, density, high intensity and short intervals, the physical training is a very important part of the game. Short intervals of high intensity and high speed training methods to improve the stability of the athletes' neural processes, increase lung capacity, promote the function of the cardiovascular system, basketball players need an anaerobic metabolism-based, built on the basis of physical fitness special physical fitness.Basketball physical training methods
01. Basketball physical training methods
Can be used in long-distance running, cross-country running, mountain climbing and other methods.Short distance, such as: 30 meters, 60 meters, 100 meters, repeated sprint running, with the improvement of the level of training each interval time time can be gradually shortened.
Continuous 400-meter run; a variety of middle and long-distance running speed run.
In the basketball court using a variety of horizontal line to do folding back to run.
Repeatedly fast dribbling and layups, repeated fast work practice for two or three people, one-on-one, two-on-two, three-on-three, and full-court work and defense conversion practice.
Comprehensive practice, a variety of running and jumping, defensive footwork, throwing, passing and transporting movements to form a comprehensive practice.
Continuous jumping, shooting and basketball exercises.
Continuous practice of various defense techniques for a longer period of time and full-court defense games.
02. Matters to be noted in physical training
According to the task and requirements of the training, the intensity of the exercises, the number of repetitions and the interval time should be arranged scientifically.Physical training should carry out the principle of differentiation, always pay attention to observe the response of athletes, in order to adjust the amount of exercise according to the situation.
Special physical training should be based on the development of general physical fitness qualities, physical training arrangements in the technical practice after the physical training, or special organization of physical training classes.
Physical training process must consciously strengthen the cultivation of athletes' willpower quality, and the good style of hard work in training.
03 Nutritional supplementation after physical training
Basketball player's physical fitness is good or bad, in addition to genetic and acquired training, but also with the long-term intake of nutrition is closely related to reasonable or not. If the nutritional status of the athlete is not reasonable, the physical fitness can not be guaranteed, it is difficult to withstand the large amount of exercise and high intensity systematic training. Therefore, reasonable nutrition is the basic condition to ensure the smooth progress of athletes' training. After physical training, give athletes adequate nutritional supplementation in time, and pay attention to the following requirements in nutritional supplementation:Requirements for nutrients should be complete and the ratio should be appropriate. The calorie content should be compatible with the needs of sports. Meanwhile, the diet should be arranged according to the characteristics of each training period.
Reasonable supplementation of vitamins and minerals.
Food should be high in calories, fresh and hygienic, diversified to improve the nutritional value of food; small in size to promote the appetite of athletes, but also easy to be digested; at the same time, the use of food complementary effect to maintain the acid-base balance of asparagus.
Make full use of the regulating effect of nutrients to maintain the optimal body weight required for the ability to compete.
Dietary system is reasonable, the number of meals, time meal distribution should be based on the characteristics of basketball and individual athletes as well as the actual scientific arrangements for training and competition, general eating should be more than 30 minutes after the end of the campaign.
Maintain sufficient water, and replenish water in a timely manner in the intervals before and after the training and competition.
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