In order to improve the quality of your play in sports, it is important to keep track of practice tips and specific menus, and to repeatedly practice efficiently. The same goes for basketball, but many people are worried that “I don’t feel like I’m improving even if I practice” or “I don’t know what kind of practice I should do.”
Here, we will introduce important points when practicing basketball and recommended practice menus.
【table of contents】
■Points to remember when practicing basketball
・Be aware of basic posture
・Strengthen both hands
・It is also important to do muscle training
■Practice menu by play
·handling
·dribble
·shoot
·defense
■Enjoy basketball even more with an efficient practice menu
■Points to remember when practicing basketball
In order to become good at basketball, it is important not to just practice blindly, but to focus on the important points.
Here are three basic points to keep in mind when practicing basketball.
・Be aware of basic posture
This also applies to sports other than basketball, but the basic posture (Kame) is an important element in aiming to improve your play. If you have the correct basic posture, you will be able to quickly move into actions such as shooting and passing, and be able to respond to your opponent’s movements.
The basic posture for playing basketball is to relax your body, spread your feet slightly wider than shoulder width, and bend your knees moderately. If you keep practicing by raising your heels slightly and creating a rhythm with your knees and keeping a low posture, you will be able to start moving smoothly.
Also, be aware of the difference in stance during offense and defense.
When playing offense, the basic stance is to use a “triple threat” that allows you to quickly move to passing, dribbling, and shooting. Once you have the ball at chest height, pull one foot back and bring the ball toward the other foot. The key is to keep your head up and be aware that your center of gravity doesn’t lean too far forward.
When defending, you need to take a posture that allows you to easily respond to your opponent’s movements. It is important to lean forward with your back straight and keep your knees slightly bent.
The basic posture of defense is often overlooked, so be sure to master it properly.
・Strengthen both hands
When playing basketball, it is important to be able to handle the ball equally with both hands, not just your dominant hand. If the ball handling techniques of the right and left hands are significantly different, the range of play will be narrowed and the ball will be more likely to be stolen.
During your daily practice, try to use the ball with both hands and learn ball control.
・It is also important to do muscle training
Basketball is not only about technique such as passing, dribbling, and shooting, but also about training your body. Incorporate muscle training into your practice menu to train the muscles you need for basketball.
By training the necessary muscles, you will be less likely to lose to your opponent, and you will be able to improve your jumping and shooting power.
The muscles you need will vary depending on your position and playing style, but as a general rule, try to train your upper and lower body evenly. We recommend doing exercises such as push-ups, planks, squats, and wrist curls.
However, putting too much stress on your body during strength training can lead to injury. Try to organize your menu within a reasonable range.
■Practice menu by play
In basketball, it is important to put together a practice menu for each play and be aware of tips.
We will introduce examples of practice menus for each play and points to keep in mind.
·handling
Handling is the skill of handling the ball with both hands. It is also the basic technique involved in most basketball plays, such as passing, catching, dribbling, and shooting. Beginners should start by practicing handling to reduce mistakes during matches.
The trick to improving your handling is to spend as much time as possible touching the ball. Specific practice methods include “body circles,” where you rotate the ball around your body, “finger steps,” where you flick the ball with your fingertips, and “wall dribbling,” where you continue dribbling toward a wall.
Instead of just training your dominant hand, you can improve your basketball skills by practicing repeatedly until you can handle the ball with both hands.
·dribble
Improving your dribbling skills is also essential in order to get past your opponent’s defense and take a shot. The key to practicing dribbling is to hit the ball as low as possible and as quickly as possible. The longer you stay in contact with the ball, the less risk you have of being stolen by your opponent.
Additionally, if you dribble while looking at the ball, it becomes difficult to grasp your opponent’s movements and the positioning of your teammates, which narrows your play options. Although it may be difficult for beginners, it is important to dribble without looking up and looking at the ball.
If you are a beginner, start by getting used to dribbling the ball while standing still. Once you get used to dribbling on the spot, you can try “leg through” where you pass the ball under your legs, “front change” where you dribble while switching the ball between your left and right hands, and “back behind” where you change the ball between your hands. Please try the challenge.
We also recommend practicing dribbling with a deflated ball that has less bounce to improve your ability to hit the ball.
·shoot
Shooting practice is also essential in order to improve your scoring ability. It is important to practice repeatedly until your body remembers the two points: hitting with good shot form and keeping your eyes on the ring until the end.
In order to figure out what needs to be fixed, it might be a good idea to have your players film you during practice and check your shooting form. It is also recommended that you follow the shooting form of professional players as a model.
Also, don’t forget to practice not only set shots from the free throw line, but also layups (running shots) and jump shots. If you can practice with two or more people, it will be more authentic if you ask them to play defense.
If you want to practice at home, try throwing a ball to the ceiling while lying on the floor. You will be able to hit the ball straight and far.
·defense
In addition to practicing offense, it is also important to practice defense. When practicing, try to spread your arms wide and reduce the course of your shots and passes in order to put pressure on your opponent.
Also, nimble footwork is essential in order to keep up with your opponent’s movements. You need to practice being able to move quickly with a variety of steps, such as sliding steps and running steps.
■Enjoy basketball even more with an efficient practice menu
Repetitive practice is essential to improving your basketball skills. Each practice may be unremarkable, but as you continue to practice, you will steadily improve your skills.
However, even if you practice properly, your ability will not improve efficiently. The key is to practice while maintaining correct posture and being able to use both hands.
Why not take a look at your practice menu to improve your basketball skills?
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2024-05-07 01:02:09
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