Hello everyone, I'm a skilled junk. Today we're going to introduce you to some exercises to improve startup speed and foot agility. Needless to say, the key to the breakthrough is to start the acceleration to surpass the opponent at the moment, and it is difficult to be sad without the starting speed. Foot dexterity is equally important, and if you are skilled at dribbling, but you can't match the movement of your feet and can only dribble in place, then the threat of a breakthrough is much smaller. Considering that many friends do not have equipment, we will only introduce some freehand exercises for your reference.
Jog for a few minutes and do a dynamic stretch as a warm-up. First, the starting speed
Action One: Squat with bare hands
Strength is the foundation of explosiveness, and squats are a good exercise in lower extremity strength.
1. After standing, the feet are shoulder width apart, the feet are slightly abducted, and the arms on both sides are straight forward horizontally.
2. Straighten your back and tighten your abdomen, look ahead, start to squat on your knees, and lean forward slightly.
3. When squatting to the bottom, the thighs are parallel to the ground, while the knees are in the same direction as the toes, and the entire back is in a straight position.
4. After all the positions are in place, then get up and stand up, adjust the posture and then do the next action.
Action two: fast frequency small steps + fast running
This action can improve our ability to run fast, paying attention to the movement of the forefoot and the back pedal when suddenly accelerating.
Action Three: Single-leg hip bridge
The hip bridge is known as the classic movement in hip exercises, and the hip bridge movement has a wonderful movement effect on the hips. It also has a great training effect on the hamstrings and hips at the back of the thighs.
Action Essentials:
1. Bend the knee on one leg, straighten the other leg, lie on the ground on your back, the distance between your feet is slightly greater than the width of the shoulders, slightly apart to the sides. Place your arms apart on the ground with your arms apart.
2, the hips upward force, with the shoulders and upper back as a fulcrum, the feet as another fulcrum, the hips up, the middle and lower back and thighs are also lifted up, until the entire torso from the shoulders to the knees are basically in a straight line, and roughly perpendicular to the calves. During the whole process, the feet, shoulders and upper back, and arms remain stationary, and the calves cannot be actively moved.
3. Hip force, slow and controlled reduction.
Notes:
1, hip force, arms and upper back do not press down to borrow force.
2. When the torso is lifted, the hip is the focus point and the center of the upward movement, rather than the middle and lower back.
3, shoulders and upper back as the same fulcrum to provide stable support, do not pursue to lift the upper back, that is easy to damage the shoulders and cervical vertebrae.
Action Four: Bulgarian Squat
In basketball, we run, jump, lay down, and pass the ball all require the body to complete one-foot support, so the strength of the one-legged mode is particularly critical.
1. Avoid excessive knee leaning forward. We can place our palms on our hips, and we can't let our knees lean forward at an angle that is too large. Leaning our knees too forward can put too much pressure on our knees.
2) The second problem to pay attention to is that our bodies stand upright. You have to keep your posture straight and upright. We can take a clothes rail and stick it to our back, so that we can check whether we are standing upright or not.
3. The next step is the part of the body that recovers the standing posture and restores it from the squat state upwards. When we get up, we can't get our knees backwards, we can't get away from where our knees started, because this allows us to make the most of our hip joints.
Second, the flexibility of footsteps
For the practice of foot dexterity, we use a rope ladder here, if you don't have a rope ladder, just find a line.
Action 1: Trottering sideways
Stand behind the rope ladder, side to side in the direction of progress, enter the rope ladder with your left foot, and then quickly follow up with your right foot to enter the same grid. The left foot lifts into the next block, the right foot follows again, and so on. When you start practicing, you can slow down and speed up again. After proficiency, you can add dribbling, exercise dribbling and foot coordination, so that you can combine the ball better.
Action 2: Open and close jump
Bend your legs and knees, straddle the sides of the rope ladder, start with your feet in the grid, and then jump out with your feet open. When you start practicing, you can slow down and speed up again. After proficiency, you can add dribbling, exercise dribbling and foot coordination, so that you can combine the ball better.
Action 3:
Stand on the side of the rope ladder, for example, on the left side of the rope ladder, after the right foot enters the grid, the left heel, then the right foot out, the left foot to the next block, and repeat in turn. When you start practicing, you can slow down and speed up again. After proficiency, you can add dribbling, exercise dribbling and foot coordination, so that you can combine the ball better.
Action Four: Turn your crotch
Stand on the side of the rope ladder with your left foot in the grid of the rope ladder and your right foot outside the grid. Then turn the crotch and quickly change the legs, the right foot in, the left foot out, and so on. When you start practicing, you can slow down and speed up again. After proficiency, you can add dribbling, exercise dribbling and foot coordination, so that you can combine the ball better.