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How to basketball crossovers and ankle breakers

3 WEIRD basketball moves that are ANKLE BREAKERS! – ILB Elite Basketball

https://www.youtube.com/watch?v=5AoJ9A6gAKQ&t=340s

Hey team! It’s Coach Rock! In this video, I share with you 3 different basketball moves that are going to help DESTROY your defender! All of these moves are considered non-traditional. They are my personal remix on some classic moves. Unique & simple to do, they extremely effective once you master them.

After the video, make sure to stay tuned on how to get my free ball handling and footwork mastery guide. The tips that you see in this video combined with the video you’ll find in the link will make your ball handling and footwork the best on the court.

The first of my 3 basketball moves is a variation of the bounce crossover:

The original bounce crossover is a move when you rapidly switch the ball from one hand to another. The key to this trick is to simultaneously transferring your weight to the opposite side of your body than the hand that the ball began in as you pass the ball over to that side.
Once you’ve mastered the crossover, add in the quick machine gun dribble as you switch hands with the ball. This maneuver really throws off your opponent’s focus on the ball, but mainly distracts him from your handling & footwork. That one split second when you add in the machine gun dribble makes all the difference. It literally changes your entire game. It buys you some precious time, causing your defender to FREEZE. Once he freezes, there are several different basketball moves that you can do, such as choosing which side to go. Take advantage of those of the time you’ve bought yourself.
- For those of you who aren’t familiar with the machine gun dribble, it’s two dribbles before the ball is passed over to your other hand. If the crossover is already in your arsenal of moves, the bounce crossover with the machine gun dribble is a good way to switch it up. It throws your defender off what they think is your ball handling style. It spices up your move, confusing your opponent.
SWITCH IT UP! BECOME UNPREDICTABLE! DOUBLE TAP!

Next is the Fake Shammgod mixed with an Isaiah Thomas Hesitation:

The original shammgod is a move where you drop the ball in front of you, away from your body, but still within your reach & control. You then with the same hand bring the ball back, and switch to the free hand, pulling the ball back towards your body.
Adding in the hesitation, you then give the ball back to the hand (and side) in which you first dropped the ball, allowing you to keep your body and back towards the defender & the ball far out of his reach. Notice my footwork, you want to make sure you are shuffling the ball & your feet AWAY from the defender, putting your back between him and the ball.
This move is only effective if you can mix in the hesitation. drop, boom, tap, & GO. Crab dribble, tap the ball, & then shift your body back QUICKLY. Speed and agility are VITAL to mastering this move. Mixing quick body movement with that small hesitation, will make all the difference when it comes to your ball handling & footwork.

Want to make yourself Unguardable? This last move, a pull up variation with scissor footwork, is a personal favorite of mine.

More often than not, you’ll see a player shoot a hesitation pull up with their left hand while having their left foot forward. This move is a variation of that, but with a bit of change in the footwork. Basically the same move, but instead of having the corresponding foot of the hand that is holding the ball forward, you have the opposite. So if the ball is in your right hand, your left foot is forward. On the bounce, you then shift from your left foot being forward to now your right foot is leading.
You will have completely shifted your hips into scissors maneuver. I refer to the scissors movement in many of my other videos such as Scissors Dribble & Stationary Scissor Shift.
This move stuns your defender. It opens up options for you to throw in another one of your favorite basketball moves. Gives you the ability to throw in a hesitation or a crossover & go. Quick shift & tap of the feet stuns your defender. Buying you extra time. Take advantage of it.

Here is a link to my free Ball Handling & Footwork video that is going to allow you to be a bigger threat off of the dribble against your opponent. In this video, you’ll see even more basketball moves to help greatly improve your game. I STRONGLY recommend you take advantage of this. Most of these techniques I have NEVER released to the public before. I saved them for my most dedicated & self motivated players. If you consider yourself among their ranks, watch it. Study it. Apply it.

If you have any questions, comments, or suggestions on what you’d like to see from myself or any of the other coaches, send us a message or comment. You’re a part of our team, we need your guidance & direction as much as you need ours.

See you on the court,

Coach Rock

Tagged AgilityAnkle BreakersBall HandlingCoach RockCrossoverFootworkIsaiah ThomasMachine Gun DribbleScissor MoveSpeed

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Lethal Weapon: 12 Unstoppable Moves in NBA History - Basketball

Michael Jordan. "Fadeaway Jumper"

Michael Jordan had a lot of skills that turned his marking into a futile exercise, but the main one was the famous deflection throw, aka the "fadeaway jumper". This is a very symbolic throw for Michael, which characterized the change in his style of play: in his younger years, the defender more often relied on athletic talents, but with age he became more rational, wiser. Often the branded "jumper" was preceded by preparatory work - MJ turned his back to the ring, slightly pushed his opponent, swayed with a series of deceptive movements and turned around sharply, simultaneously pushing off the ground. In theory, the rivals were well aware of the intentions of the leader of the "bulls", but in practice they could not oppose anything, because then two scenarios followed:

- Turning around, Michael quickly got rid of the ball, so it was extremely difficult to prevent the throw. But in case the annoying defender still managed to close the review, there was a plan "B".

- Plan "B". Having reached the highest point of the jump, Jordan, who deflected the body as much as possible, hung in the air, and this was enough for the guardian’s outstretched arm not to be an obstacle, because no one canceled the force of gravity for mere mortals.

Having described a high parabola, the ball smoothly descended into the basket. "Jordan fadeaway...Yes".

MJ has an important quality: getting "orange" at crucial moments, he managed to make the most correct and adequate decisions over and over again. Since his baseball vacation, His Air has used the deflection throw most of the time. And although most of Michael's canonical episodes fell on dunks and all kinds of acrobatic etudes, "fadeaway J" was his most reliable and formidable weapon, allowing him to consistently score points and making him unstoppable.

Dirk Nowitzki. One-Legged Fadeaway Jumper

“Perhaps the most effective throw is Abdul-Jabbar's hook. Nowitzki I would put in second place. A seven-foot-tall player throws sideways, pushing off the floor with one foot. Such a throw is impossible to cover, ”LeBron James complained about Dirk Nowitzki during the last final series. And there was something.

During the 13-year career, the "German machine gun" shot almost 23 thousand points. More than half of them came from his killer deflection throw. After the blond forward led his team to the championship and deservedly won the Finals MVP title, the patented "jumper" became immortal, expanding the list of the most significant and effective individual movements in the history of basketball.

As a rule, the Mavs leader receives the ball in the perimeter area and starts moving to the "three second". Having approached the penalty line, the German demonstrates the number “forty-one” to his opponent on his back, turns around and, putting his right knee forward, gently pushes from his left foot. It all looks unnatural, awkward, and it just doesn't seem to work! But a combination of factors - the presence of a small room for maneuver, three arshins of growth and, of course, a roll brought to automatism - invariably lead to the replenishment of the Texans' points reserve. One gets the impression that Nowitzki himself is no more difficult to perform this element than the implementation of an on-duty lay-up without resistance, or, say, emptying a glass of Gatorade in those rare moments when he is on the bench. Anyone remember when Dirk's fadeaway jumper was last blocked?

LeBron James. Crab Dribble

What is crab dribbling? Actually, it's not exactly dribbling. To be more precise, this is not dribbling at all. When you grab the ball with both hands and boldly take three or four steps towards the ring, this is a run, not a dribbling*.

*this rule does not apply if your name is LeBron James

Allen Iverson. "Crossover"

Life is arranged in such a way that a person deprived in some important aspect, with a great desire, gets "this" at the expense of something else. Nature did not endow Iverson with outstanding physical data. His size does not allow him to speak with opponents from a position of strength and, unlike most of our heroes, to go at them with an open visor. But "Answer" still got to the MVP level, became the idol of millions. Between 1999th to 2005, he became the best sniper of the championship four times. The thing is that at the beginning of the 2000s, Iverson had a license to use one of the most dangerous weapons that were only used in the NBA. With the help of his paralyzing crossover, Allen got rid of guardianship, the little defender made sure that no one bothered him to send the ball into the basket. Ask Michael Jordan. Translating "orange" from right to left and back, changing rhythm and direction, "A.I." played with opponents and the second their patience snapped, declarer simply disappeared, teleporting to an open space, and then aimed at the ring. May your ankles be tightly bound!

Earl Monroe. "Spin Move"

"I have to admit, I never know what I'm going to do with the ball the next moment, and since I don't, I guess the guy who's defending against me doesn't either." In these words - the whole Earl Monroe, the defender of Baltimore and New York, who gained cult status for his sparkling and inspired style of play. Together with fellow ball magician Pete Maravich, the 67th pick in the draft made others perceive basketball as an art. His nicknames speak for themselves: "Earl the Pearl", "Black Magic" and simply "Jesus". School teammates called the virtuoso "Thomas Edison" - for inventing many new movements. It is clear that Monroe was not the person who discovered and first performed the fundamental “spin move”, but it was he who popularized the technique, applying it with due efficiency and, of course, with the chic inherent in him alone. Have you ever heard of basketball player Dean Berry? Raise your hand if yes. You can not strain: the guy is only known for playing 50 minutes for the Georgetown University team in season 95/96. But it was this reserve playmaker who crossed our previous hero Allen Iverson in training. The bottom line is that sometimes it's better to act as an optimizer rather than an innovator.

The spinner itself is used primarily as an element that helps to cover, save the ball, and avoid danger. But not in the case of Monroe. The defender saw in the maneuver the key to dominance and the psychological destruction of opponents. Earl put the emphasis right. Not least due to his inspirational waltz on the court, The Pearl was elected to the Hall of Fame and the 50 Greatest Players in League History.

At the moment, Earl Monroe, who has tried himself in many roles, runs the record company Reverse Spin Records.

George Gervin. "Finger Roll"

An iconic Spurs fan character famous for performing a "finger roll" element, which can be called a modified version of the lay-up: in the final phase of the pass, the attacking player carries the ball in the palm of his outstretched hand, sending it to the target with your fingertips. Fingerroll is often said to be a forgotten art. This is an accurate description, because the movement in the current times of the cult of physical training is used infrequently, and an elegant trick really looks like a work of art. It is worth recognizing that this is a difficult technique to master, presenting special requirements to the performer: excellent coordination and impeccable handwork. In addition, it is risky, because at the most crucial moment the ball is not protected from the claims of the defending players. However, Gervin hardly philosophized about the shortcomings of his favorite maneuver. "Iceman" had an impressive reach, an impressive first step and impeccable control over his body, so that the passage and completion were given to him easily and naturally. He started moving from the penalty line or flew out of the crowd after a swift passage along the front - it looked majestic and graceful. For five years from 19From 78 to 1982, George was the league's top scorer four times, and this was largely due to his virtuoso mastery of the fingerroll element.

Tim Duncan. "Bank Shot"

Anyone who follows the NBA more or less closely can easily imagine how this happens. Timmy receives the ball in the corner of the court about 5 meters from the ring. Duncan slowly turns to face the guard without using the dribble. He puts his feet slightly wider than his shoulders, bending them at the knees, and holds the ball with both hands. The classic position from which you can go into the passage, pass or throw. It is worth noting that at this moment the person responsible for changing the score on the scoreboard concentrates and begins to closely monitor what is happening. The San Antonio center confuses the opponent: “jab step”, pause, “jab step” again - the defender hesitated a little or stepped back - a branded throw from the shield immediately follows. We have seen this development on many occasions. Not only fans are well aware of this, but all NBA players without exception. However, the referee-informant manipulates the console, adding another two points to the Spurs' piggy bank.

Manut Bol. «Three-Pointer»

You can watch three things forever: fire, water and Manut Bol throwing from behind the arc. An optical sight, fast legs, a set throw ... All this is not about Manut. His three-pointers are an impulse of the soul, improvisation. It seems that the distant attempts of the center came as a surprise not only for the opponents, but also for the native of Sudan himself. But the main factor of their irresistibility was not even that. Imagine that you are trying to prevent the throw of a 231 cm tower that is also pushing a little from the ground. Perhaps it is easier to climb the 242 narrow steps of the Mexican Pyramid of the Sun and, once at the top, enter into a dialogue with the local gods. During his career, Manut hit 43 three-pointers. Not much, but not too bad for a man whose record of blocks outweighs his points. I bet that in the new reincarnation Manut will appear as a sniper.

Reggie Miller. "Coming Off Screens"

In addition to the ability to consistently hit a target from a distance, the key to success in sniper art is the competent use of screens. Reggie Miller did it the best in the NBA. It was almost impossible to keep up with the “pacer” disappearing in the thick of bodies. In addition, while running marathons, the lean Miller wore down opponents and shone in the final quarters, causing Indiana fans to call match endings "Miller Time. " By and large, Reggie had no alternative ways to consistently score, so everyone knew full well that he would seep through the screens, come up on the arc, get the ball and score another three-pointer. But no one could offer adequate countermeasures. Therefore, enchanting in the playoffs "Knick Killer" and got into the honorary list.

Shaquille O'Neal. Drop Step

Shaq is one of the two most physically dominant players in NBA history. The dimensions allowed the Diesel to sweep away everything in its path, while in its best years it was quite fast and agile. O'Neal did not have a wide range of skills in the "paint", but in order to push the ball into the hole, he did not need this. There was a time when the words "Shaquille O'Neal in the low post" were considered synonymous with a high-scoring attack. If Shaq managed to open in the immediate vicinity of the ring and get a projectile, then his trademark “dropstep” or, as he himself called it, “Black Tornado” was used. "Big Daddy" began to push through the opponent, leaning on him and pushing him into the depths of the penalty area with his huge mass. As he approached the target, Shaq hooked his right leg over the leg of the doomed defender and turned much faster than one would expect from a 140-kilogram thug. At the moment when O'Neill was pounding from above, the opponent's big man flew into the company of photographers and cameramen located behind the front.

"He would turn around and put the ball in the basket and that was all he needed to dominate," Chris Webber said of Shaq. Keeping the beast was unrealistic, but everyone knew that O'Neal was not strong on the free throw line, so the Hack-a-Shaq tactic was often used against him. But, when a young, motivated and healthy Shaquille nevertheless performed a signature move, he did not miss. All this contributed to the fact that Shaq boasts the second percentage of field goals in history (58.2%). The center became the most accurate player at the end of the championship ten times, surpassing Wilt Chamberlain's record (9). “This is the most powerful move in basketball. It's impossible to stop him. Only a judge, showing pity, can stop this,” Hakim Olajuwon did not stint on a compliment. By the way, since we remembered the legendary center "Rockets".

Hakim Olajuwon. "Dream Shake"

Dirk Nowitzki, Tim Duncan and Shaquille O'Neal, with their moves, are not exactly graceful players. With the fifth number of Houston, who moved around the floor like a real shooting guard, it's a completely different story. Why cheat your opponent just once when you can do it 4 or 5 times? The Nigerian legionnaire was distinguished by the widest arsenal of deceitful movements, which he used with rare refinement and elegance for a player of his role. Olajuwon's most effective move was the signature "Dream Shake", against which it was impossible to find an antidote.

"Dream Shake" can be called Khakimov's complicated variation on the "up and under" theme, backed up by incredible grace and athleticism. The bottom line is to confuse the opponent and unhindered to deliver a smashing throw. The most memorable example of movement came in Game 2 of the 1995 Western Conference Finals, when San Antonio leader David Robinson, no less than that season's MVP, was made a fool of by his sophisticated counterpart. Olajuwon went into the passage along the front and, approaching the ring, threw out his right hand - the Admiral did not flinch. Then Hakim turned counterclockwise and hinted that he was going to throw. The conscientious defender Robinson jumped out hoping to cover this “attempt”, but the cunning Olajuwon completed the “up and under” with an open throw from under the ring. David's facial expression resembled a grandmaster who foolishly lost two pawns in the opening of a title fight.

The charm of the feint is also in its countless modifications. You are unlikely to find two identical "necks". Oddly enough, but the next version of the movement was dictated not by Hakim himself, but by the defender. If the guardian did not succumb to "fakes", then their number increased. “Paradoxically, the fast guys have the biggest problem with Olajuwon. They follow his every move, while you have to defend with him, as if you are a slow player,” Greg Foster subtly noted.

"Dream Shake" is by far the most effective move on the list. It would be the most effective if it weren't for...

Kareem Abdul-Jabbar. Sky-Hook

When it comes to signature basketball moves, the first thing that comes to mind is Kareem Abdul-Jabbar's Sky-Hook. Skyhook was and remains the most famous and unstoppable move in the history of the game. It has three key characteristics: beautiful, deadly, unique. If we talk about our laureates, then even Jordan found a lot of worthy followers (as well as predecessors). In place of Allen Iverson, you can put Tim Hardaway and his "Killer Crossover", and Ray Allen is ready to challenge the championship of Reggie Miller. Manut Bol? I think you can name a couple of names. In the Fadeaway Jumper and Finger Roll nominations, Wilt Chamberlain would have looked quite appropriate, although it would be more correct to speak about the dominance of this center, who was far ahead of his time, in a generalized way: “Unstopabble Offense”. But Sky-Hook is unique.

Karim's perfect mastery of the art of "skyhooking" is due to a combination of reasons. In a sense, the famous pioneer George Mikan had a hand here. Young Alcindor did not watch the Minneapolis games, but diligently performed an exercise named after the first dominant "big" NBA: he alternately practiced a hook from both sides, gradually moving away from the ring. The impetus for the hard work was the fact that the hook was the only throw that Lewis could use in the game with older and more physically developed guys, whom he constantly fought in his youth. The leadership of the NCAA also played a role, with 1967th to 1976 forbidding strikes from above. In order to win 88 out of 90 matches as a student, Jabbar used only his beloved Sky-Hook.

The overriding idea behind the skyhook concept is the need to keep the body between the defender and the ball at all times. For natural reasons, most of us have not been able to follow Karim's career in its natural sequence, however, anyone can easily resurrect "Sky-Hook" in memory. The left leg is straight, the right knee rises, the left arm acts as a protective barrier, the right one with the ball reaches for the sky, finally, at the highest point, the carpal movement gives the projectile a spin that leaves it no choice but to slip into the basket.

It was almost impossible to block the throw of the 218 cm giant. Only a few succeeded. Jabbar attacked more willingly, moving to the right, but also confidently used his left hand, which made him a completely monstrous factor for the opponents' defense. The hook acquired its beautiful epithet back in Milwaukee, and it gained a foothold in Los Angeles, where, with the help of a crown technique, a native of Harlem overtook Chamberlain in terms of the number of points scored. The Lakers of the Showtime era can only be envied: whenever the California Express missed its runaway fast break for some reason, the Magic shifted the attack to the siding, hitting the ball with the most compelling shot in basketball history...

Abdul-Jabbar is the highest scoring player in NBA history (38387). The center played until the age of 42 in 20 seasons, with an outstanding field goal percentage (55.9%) and an impressive scoring average (24.6). All this was made possible thanks to the skyhook, which is not subject to desacralization, which will forever remain the property of Karim. Apparently, as well as a record for the number of points scored.

Basketball for beginners: training and rules for beginner adults, when to start playing or practicing in Russia and why

Contents

In basketball, as in other sports, to become successful, you need to work hard, develop and hone your skills. In addition to team training with a coach, the athlete needs to train on their own. You can develop your skills with the help of special exercises.

To achieve the best results in basketball, it is not enough to be tall. You also need to educate and develop various qualities and skills in yourself.

Components of the training process for a beginner basketball player

Without knowledge of theory there will be no successful practice. Therefore, a novice athlete, in addition to performing various exercises, must know the rules of the game, the existing methods and means of training, the schemes of the game, the methods of preparing for the game, etc.

This is an important aspect for any athlete. You need to be strong, fast, agile, jumpy and hardy. To do this, you should perform various physical exercises, for example, from athletics.

To begin with, you should familiarize yourself with all kinds of techniques and determine what works well and what does not. After that, you need to move on to improving your skills and working out those moments that are not yet very good. For this, there are also special complexes of physical exercises.

Such a game has certain tactics with its own techniques. A novice player must understand what they are for and learn how to apply them in a given situation.

Development of strong-willed qualities.

An athlete must be able to set goals and achieve them using their knowledge, skills and strength. A beginner basketball player must work out the ability to catch, throw and pass the ball.

In addition to team training under the guidance of a coach, you need to allocate time for self-improvement. To do this, there are special exercises that you can perform on your own at home, on the street or in the gym.

To catch and pass the ball correctly, you need to learn to feel its every movement. There is a set of exercises to develop this skill:

Throw the ball at the wall at an equal height from different distances and catch it.
Throw the ball at the wall, turn around and catch it.
Throw the ball at the wall, taking steps in one direction or the other.
Run past a wall, throwing a ball at it some distance in front of you and catching it.
Sit down, throw the ball from this position and catch it.
Lie on your stomach, throw the ball at the wall and catch it. Then do this exercise while lying on your back.
Sit down and throw the ball at the floor so that it bounces against the wall, and then, after hitting the floor, returns to the hands.
Stand up and throw the ball at the wall with acceleration. Try to complete the maximum number of transfers in a certain time (for example, per minute).
Stand up and throw the ball at the wall in different ways: with one hand, over the shoulder, from below, between the legs, facing the wall, and then with your back. After that, do the same, only throw the ball so that it bounces off the floor.
Stand with your right side and throw the ball into the wall with your left hand over your back and, catching it with your right hand, pass it to your left behind you.
Pick up 2 balls. Throw them at the wall in turn, beating them on the floor. Try to do it as quickly as possible.

After that, you can do the exercises in pairs, passing the ball to each other in different ways. The ability to pass the ball allows the team to reach the opponent's basket faster. Therefore, the implementation of this set of exercises should be approached responsibly.

A set of exercises for practicing ball dribbling

A professional basketball player must be able to dribble the ball without focusing on it. He must feel it and at the same time protect it from the hands of an opponent. To learn this, you should perform the following set of exercises:

Stand up and hit the ball off the floor first with one hand, then with the other. The fingers are spread apart. Then repeat the exercise, moving forward and alternating arms.
To hit the ball from the floor, first standing, then sitting and lying down. Do not stop dribbling when changing position.
Hit the ball while moving forward, turning left and right, speeding up and slowing down.
Draw a line, dribble along it.
Hit the ball by moving forward and turning in different directions by 90 or 180 degrees.
Dribble with varying stride length.

Next, you can perform exercises in pairs with another player:

stand opposite each other. One dribbles the ball, and the second repeats exactly its movements;
catch up with each other without stopping the lead;
One player dribbles while the other tries to retrieve the ball.

Physical exercises for practicing ball throws

The most important skill of a basketball player is to throw the ball into the basket from different distances. It is quite difficult for a beginner to do this. Therefore, it is necessary to practice the following exercises:

throwing the ball into the basket from different distances with both hands;
throws from the shoulder with different hands while standing and on the move;
shots from different angles at the same distance from the basket;
dribbling with a throw;
throwing the ball with a hit on the shield.

After mastering the technique, you can set yourself certain goals. For example, the number of accurate hits out of 20 throws must be at least 15. Then you can move on to collective competitions. For example, who will have more hits, who will hit the target first from a certain distance, etc.

In addition, you should learn to knock the ball out of the opponent's hands, using different techniques, to feel and understand the members of your team. It is important to have a strong and mobile body.

Fitness in Basketball Training

Self-training should include physical exercises such as sprinting, long distance running, walking, squatting, jumping, push-ups. Fitness classes will also contribute to the development of endurance.

You need to train regularly, then the result will not be long in coming, and each game will bring victories, increasing the professionalism of the basketball player.

Basketball lessons for beginners

Along with football, hockey and volleyball, basketball is one of the most popular playing sports. The names of Michael Jordan, Wilt Chamberlain, Shaquille O'Neal, Kareem Abdul-Jabbar, thundered all over the world, are proof of this.

A large number of attacking actions make the game an exciting spectacle. Minimum equipment and playground requirements ensure that the hobby is accessible. The basic program for a productive start of training includes:

lay-up - a throw from under the ring, which ends most attacks;
dribbling - quickly brought to automatism due to exercises with cones acting as obstacles;
technique of playing without the ball for defenders;
base stand;
exercises to develop endurance and general strengthening of the body: planks, twists and push-ups.

Throws are the foundation of the game and the logical end of an attack. Throwing the ball correctly is important for both attackers and defense players.

Correct starting position: feet and knees “look” to the side of the ring (the load on the muscles is reduced and the greatest comfort is achieved), the palms are located at the seams of the projectile. The main and auxiliary hand is determined.

Important skills: improving control, creating rotation, forming the desired flight path, the ability to “spring” (a split second before performing, you need to crouch a little).

Progress is often interrupted by experienced opponents. Is it possible to bypass a large and experienced defender? Correct dribbling requires compliance with a number of rules. The body leans, the left hand is involved. The ball bounces to the left and to the side.

The projectile is close to the body to reduce the chance of being lost. In extreme situations, low dribble provides an indispensable service: it becomes much more difficult for the opponent to interrupt the attack. There are ways to lull the vigilance of point guards and centers: sharp deceptive movements and feints.

Slam dunk is a spectacular component of basketball that has turned into a separate direction. The jump and the subsequent "hanging" on the ring looks impressive and the fans like it. This effect is subject only to high players. It is more correct for a beginner to hold the ball in one hand.

Simultaneous use of two limbs is justified only after gaining experience, training in running and jumping. For athletes with medium-sized palms, the problem is the slippage of the projectile. Rescues the development of the grip.

The use of available means as improvised platforms and obstacles is undesirable: there is a risk of injury.

The lack of size can be compensated for by a high jump. Before the main workout, you need to prepare the muscles and tendons by stretching and bending the knees. There are useful lead-up exercises for developing flexibility and strength indicators.

For the basketball enthusiast, it is important to provide the repulsive force developed by the barbell squat. In a slam dunk, both the ankles and the shoulder girdle are included. Strengthening occurs when working with a kettlebell and other weights. Jumping on the bench helps to increase the height and speed of flight.

The ability to take free kicks is highly valued in basketball, as it allows you to score extra points and is a technique for dealing with tactical fouls. Five seconds are allocated for the execution of the rules. In a short guide, all the technical elements are analyzed: the position of the feet, the number of hits to the floor and breathing.

An important point is to achieve smoothness of movements: the semi-squat is replaced by the straightening of the legs, the bent elbows are fully extended, the player stands on his toes.

Making a 3-pointer is a seductive move that allows the team behind to catch up quickly. Basketball players who master this art are in demand in the draft and transfer markets. Despite the advantages of the method, the probability of a miss is high.

Russian Triumph club coach Sergei Khrebtov shows how to increase the percentage of hits. The author explains the technique of performance, paying special attention to the positioning of the legs and arms, maintaining balance depending on the game situations. The ball is pushed out with the fingers and positioned over the head to resist the defender.

If you don't know how to aim, well-developed biceps and calves will do little good. Often, when viewing, it is noticeable how the ball bounces beautifully from the ring and hits right into the basket. In fact, the chance to score increases when aiming with the expectation of a direct hit without touching.

Many basketball players use the method. There are players with their own style. Setting a specific goal is sometimes easier. NBA star Ray Allen tried to aim for the far bow, and the method paid off. "Sight" is adjusted as a result of constant practice with a large number of approaches.

Basketball is a team game. Victory is impossible without interaction with a partner. Accurately executed passes play an important role. An unsuccessful execution leads to an instant counterattack by the opponent.

Skill is honed through the practice of passing a standard and heavy ball, two equipment at once. The emphasis is on accuracy, speed is a secondary indicator. The transmission is performed from the chest, the hand “closes”.

To facilitate the reception, the projectile "meets" on outstretched arms with fingers wide apart. Instructions are given for correct focusing.

The instruction video demonstrates three options for disrupting an enemy attack:

The first remedy is to force the attacker to walk in an uncomfortable direction. You need to put your foot in the opposite direction.
Versatile attackers can be stopped with proper hand placement and room to maneuver. It is important to keep your distance: excessive contact can result in a foul. The defender is obliged to closely monitor the movements of the forward and "mirror".
If the attacker is trying to use feints, you need to "cut off" the player, blocking the path with a sharp and long step.

Contrary to the stereotype, it is not necessary for an athlete to be tall. Short basketball players can also be effective in certain roles.

Basketball training - training, lessons, exercises, basics for adults, how to play

Hello, dear visitors of basketball-training.org.ua! Today I want to tell you about a few basic exercises, by regularly performing which you can reach the next level, becoming a really good attacking player.

Yes, many articles have already been written about it and many videos have been made. Yes, we all know a few dozen exercises that promise to make you at least the next Michael Jordan.

I'm not going to reinvent the wheel, but I'll tell you about a series of exercises that just a year ago really helped me improve in the attacking aspects of the game. Let's start the story.

Basketball drills

Mikan Drill

This drill gets its name from the first really big guy in the NBA, George Mikan. Begin to perform the exercise, located on the right side of the basketball basket (a meter and a half from the ring).

Take two steps to the left, parallel to the baseline, and throw a half hook on the other side of the hoop using your left hand. Without letting the ball fall to the ground, pick it up and take 2 steps to the right (again parallel to the base line) and again throw the ball into the ring with a half hook using your right hand.

Try to get into the rhythm and hit 10-20 in a row.

This exercise will teach you how to attack with a weak hand and turn it into a formidable weapon. Personally, while doing this exercise, already on the second day I began to complete the passages with my left hand. And after a couple of weeks, the effectiveness of the attacks doubled: now the defender had to hold both sides, and I could always attack with the hand farthest from him.

Superman Drill

This exercise is very similar to the previous one. Position yourself almost on the border of the three-second zone (you always want to call it a “trapeze”, but with the change in the rules of basketball, it has lost its usual shape).

Performing a ring throw with only one difference: don't try to hit the ring! On the contrary, raise the trajectory higher so that the ball, bouncing off the backboard, falls on the other side of the ring. This is where you need to catch him, not allowing him to fall to the floor.

Important: try to take no more than three steps to cover the distance from one side of the ring to the other. Follow the rhythm: let the entire exercise be performed in the same rhythm. Do 10 to 20 repetitions of this exercise.

Beat the Pro

Imagine you are playing 1v1 against your favorite player. You just need to beat him by being the first to score 21 points. Perform game throws (with deviation, after strides, after crossovers and sudden stops).

Visualize your opponent clearly, how he defends against you, how he tries to cover your every throw, how he waits for the slightest mistake in order to intercept. For each roll you make, you get 1 point. For each miss, the opponent receives 2 points.

When you reach 20 points (if you haven't lost before) - you need to make a "buzzer beater", and you need to score it. How will you do it: with an incredible deflection after a fabulous dribbling or just hitting the ball with 9meters. Try to beat the best players in your imagination.

Important: be realistic when playing against Shaquille, it is foolish to push him with your back or try to score the ball while in close contact. Also, it would be wrong to try to overtake Rose or Jordan. In general: adequately evaluate the opponent and try to complicate your life as much as possible.

Shoot the Shot

Do you remember the good old game "Around the World"? Sometimes it is called "Points", but that's not the point. Now we will try to add a hit percentage to this game. Also, we will add a couple of new points to it, the so-called "elbow spot".

In order to advance to the next point, you must make at least 3 rolls out of five. Naturally, if the level of your game (and especially your sniping skills) allows you to regularly shoot with a percentage higher than 60%, then increase the number of goals scored to 4 out of 5 from each point.

Or up to 5 out of 5 from medium and 4 out of 5 from long range. Total: you have 18 points, 90 throws of which at least 54 must reach the goal. Challenge accepted?

Ball slaps and squeeze

Throw the ball up as if it had bounced off the ring after a bad throw. Jump up, grab the rebound and squeeze the ball as hard as you can with your hands. Imagine that you had difficulty getting this rebound and now they are trying to knock it out from you. Immediately after the rebound, rotate the ball around the body (at different heights): around the head, back, knees and calves. Repeat this exercise 10-20 times.

Figure 8’s — with dribble and without dribble

Figure 8, the famous figure eight is back, now with dribbling. Do you remember how Petya Maravich taught us how to handle the ball? So, now we are doing the same thing, but using dribbling. For those who find it difficult to perform such dribbling - try to perform the exercise without it.

Quick hands

This is a cool exercise that is sure to be performed at every training session for young basketball players. Starting position: one hand in front, the second - behind, the ball is between the legs.

After releasing the ball, change the position of the hands: if the right was in front and the left was behind, then now the ball must be grabbed with the right from behind, and the left - in front. Diversify the exercise: both hands in front, the ball between the legs. We release the ball and catch it with our hands, but from behind.

Important: regular performance of this exercise will allow you to develop hand speed, which is very important for performing high-quality and fast feints. How to do it: 30 seconds first option, 30 seconds second option. Write down how many times you managed to do the first time, and then compare with the results after a week.

Tom-Tom dribble

This movement is also familiar to many of us. Stand with your legs slightly apart so that you can easily transfer the ball between them. We start with the right hand.

We move the ball in front of us from the right hand to the left; then from the left hand, transfer under the foot to the right hand. Now with the right hand we transfer the ball behind the back - it turns out to be in the left hand and we send it back (also behind the back) to the right. This is 1 repetition. Repeat 10 times and change hands (i.e. mirror).

Drum dribble

The point is to learn how to quickly and comfortably change the pace of dribbling and its pitch. For example, right after a screen or a run, you may find yourself kicking the ball out from behind (even though you already think your opponent is offside).

The most elementary countermeasure is to drastically reduce the height of the dribbling. So, the exercise is that you need to knock the ball on the floor alternately with your right and left hand.

Start in a normal static position (legs and back straight) and go down, increasing the intensity of the knocks on the floor. As soon as there is a space between your hands and the floor, a little more than a ball, begin to rise up. Make several series (for example, 5).

For advanced - try this exercise without looking at the ball or by hitting it with 1 finger of your right hand and 1 finger of your left hand.

Results

Here is a set of exercises I suggest doing every time you enter the court. Believe me, the results will shock you! Of course, if you are a professional player, then these exercises will be familiar to you and will be given easily. However, who, if not you, should know about their usefulness.

Basketball training

Great basketball players are not born, they are only made through hard exhausting training that lasts from one hour a day. Only those people who are strong in spirit can overcome this difficult path and not give up until the very end.

In order to become a truly excellent basketball player, one should improve three main layers on which the success of any game will be built:

Knowledge of theory;
Health and strength of the body;
Study and development of technology.

Knowledge of theory

This item remains important, no matter how well you dribble. All the rules of the game should bounce off your teeth. In the future, this will help you properly prioritize the game. You will be able to quickly assess the situation on the playing field, will allow you to perform certain tricks and techniques of dribbling at the most opportune moment of the game.

Rules of the Game for Beginner Basketball Players

Normally, most of the rules of the game are passed down by word of mouth, from coach to player during practice time. But those who are deprived of the opportunity to practice in a team usually read the rules and remember them over time, you can cope with this in a few weeks (maximum).

The essence of the game is the struggle of the players of two teams in order to score as many balls as possible into the ring of opponents. For hitting the ball into the ring, the team receives a point. For throwing and hitting the ball into the basket from a long distance (6 m and 75 cm, at this distance the three-point line is located) three points are counted.

But for a free throw (should be taken by a basketball player after a foul while standing on the foul line), only one point is awarded. You can only catch and dribble the ball with your hands. The rules do not change in relation to the gender of the players.

Rules require basket to be 10 feet off the ground. But the height may vary depending on the age category of the players. The team that scores the most points wins.

But if the score is equal when the game time is up, then overtime is assigned - an additional five minutes of the game. Second and third overtime allowed. The beginning of the game is a controversial throw in the central circle. The duration of one match is 40 minutes.

An out is the ball leaving the field of play. A run is the movement of a player with the ball in their hands for more than two steps.

Basketball players uniform, same as in football. They wear shorts and T-shirts, on the back of which the number and name of the player are written. Such inscriptions allow referees to easily and quickly distinguish between players, even from different corners of the field. This is especially convenient for larger games, when the referee cannot know all the players in person.

Body health and strength

In sport, everything depends on health. If you have any injuries, you will not be taken to a strong team, as you will be weaker than your competitors. This is a good reason to take better care of your health, to ensure that your body has enough of all the vitamins.

Some train in the gym, others train at home. It doesn't matter where basketball players practice. This role factor is in the quality of accomplishing the task you set.

One of the most important qualities of a good basketball player is the ability to move at high speed, to be fast. We need running with weights and obstacles.

Running for a long time helps to develop endurance. You will need exercises that are associated with strength training. The better the physical preparation of the basketball player, the less likely it is that the opponent will simply pull the ball out of his hands. It is important to strengthen the core muscles, stand in the bar for several minutes a day.

Here is the resulting list of basic exercises for a beginner basketball player:

Endurance running;
Weighted running;
Planck;
Abdominal exercises.

This is only a basic training set for basketball players. At the discretion of the player, he may add other drills as he sees fit.

Learning and practicing technique

In addition to training to strengthen the body, the player's schedule should include training that focuses on practicing technique. Dribbling and dribbling, shooting into the net, crossovers - this is what the whole game of basketball is based on.

A player who wants to achieve something more in this sport must master these two techniques to perfection. Even during the first practice of dribbling or dribbling, you should not look at the ball, but in front of you.

Dribbling the ball

The most important thing in dribbling is to touch the ball only with your fingers, excluding the hand from dribbling. Only with the help of fingers can you direct the ball in the right direction. When dribbling, the ball should be kept near the body, not taking it far to the side. It is important to learn to dribble with both left and right hands.

Cone drills

This basketball practice involves the player dribbling the straight line, changing the dribbling technique in front of each cone as if it were his opponent. None of the cones should be knocked down.

This exercise is great for developing reaction speed, which will later help in the game when it is necessary to change tactics. This exercise can be performed together with the team, in turn passing between the cones.

Throwing the ball into the basket

This is a classic element of the game in which you do not need to invent something new, you just need to work it out to the ideal from all possible points of the playing field. Having caught the ball in his hands, the basketball player needs to jump vertically up and just throw it into the basket.

Daily repetition of this element several times in a row helps to develop dexterity and accuracy. You should perform the maximum number of repetitions until you start to get good or until there is no strength left. In this way, the free throw, the three-pointer, the basket shot and all the others should be practiced.

Even professional basketball players train in the skill of throwing the ball into the basket every time.

Crossovers

This level of training is for more advanced players. A crossover is a maneuver in basketball in which a player, while dribbling the ball, intercepts the ball from one hand with the other. You can first learn to crossover with your right hand, after which it will be easier to repeat the maneuver with your left (just the opposite if you are left-handed).

One example of such training is dribbling left, right and left again. Then a transition is made to dribbling back, forward, back. After that, the ball is transferred through the leg to the position in which this exercise began.
The next example of dribbling followed by a crossover is the figure eight. It starts with dribbling with a weak hand to the left, to the right. After that, the transition to the "eight" itself. This is a translation through the right, and then through the left leg. The maneuver ends with the ball dribbling with the left hand.
The third example of a crossover is to transfer the ball behind the back. With the left hand, the ball is transferred behind the back, and with the right it is picked up again. Around him, the player seems to draw a circle with a ball. After that, the exercise is repeated, but with a change of hands, the direction of the ball changes in the opposite direction.

Summing up, it must be said that each of the exercises should be performed in several approaches for several minutes. In order to be more complete at the right time, you can make a crossover at a high level.

Conclusion

Sitting at home, you won't receive your training program by e-mail. Therefore, we recommend looking for material about new interesting ways of basketball training by different authors, keeping a diary, recording your results. Using this information, in the future, try to develop your skills. It is important sometimes to play in a team, receiving comments and assessments from others.

To do this, you need to watch a video, practice your every move and action. It is important sometimes to play in a group with someone, receiving comments and assessments from others. A friend can lend his shoulder and advise something useful for your development, the main thing is to soberly evaluate the advice that you are given. Following these rules, in a few years you can become a very successful player.

You should wisely distribute the load of the body and alternate training in the gym, which is aimed at strengthening your body and training, which is aimed at honing the skill of the player. You can do the maneuvers with your trainer or a friend, as there are tons of exercises you can do with your partner.

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Every year we expect the brightest event in the basketball world - the playoffs of the United Basketball League. We invite you to familiarize yourself with the training of the world's top basketball players!

Athletes are already actively preparing for the upcoming matches and getting into better shape. What do you need to know, how exactly the basketball players of the International United League train?

To do this, we turned to Evgeny Burin, who previously worked with the Russian men's basketball team, and now is responsible for the general physical training of athletes of the Nizhny Novgorod basketball club.

ADIDAS Cycle - Self Improvement. Basketball

The program of the video cycle consists of 10 lessons to improve the various qualities of basketball players. As part of the project, Evgeny Burin reveals his professional secrets.

Lesson 1. Exercises for the development of back muscles

Without a strong back one cannot imagine a healthy person, let alone an athlete. This is all the more important for a basketball player who has to jump and land many times in the game, push and push through the defense. In this video, Evgeny Burin gives exercises that help professional basketball players to have a strong back.

Lesson 2. Legs

Basketball players need strong legs for more than just scoring balls or simply jumping the highest. Legs are the main way a player defends himself and gets on the court at the right time and in the right place. Therefore, professionals never work only on the jump and are not limited to squats with a barbell. Evgeny Burin shows how to properly swing the legs of a basketball player.

Bodymaster.ru recommends Workout plans:

Lesson 3. Chest Muscles

There is a great variety of exercises for developing chest muscles. Which of them can be used so as not to get the opposite effect, enslavement and loss of mobility, you will find in this lesson. Evgeny Burin gives special exercises that professional basketball players use.

Choose the right chest workout for you, just like Euroleague basketball players do.

According to Evgeny Burin, push-ups are one of the most effective exercises for chest muscles. To complicate the exercise, Eugene suggests using weights (dumbbells) and performing various types of push-ups with them: with lifting and with rotation.

To activate different muscle groups, you can take a different position relative to the fitball - it can be under the lumbar part of the back or in the area of the shoulder blades.

Lesson 4. Shoulders, arms. Balance cushion

It may seem to some that it is very important for a basketball player to have inflated arms and wide shoulders. But even here you can not concentrate on one thing. Trainer Evgeny Burin tells how, while working on these muscles, at the same time develop the whole body.

Bodymaster.com recommends Fitness Trainers:

Lesson 5. Complex exercises

What can a basketball player take from weightlifting? Yes, at least the classic exercises - a jerk and a push. Evgeny Burin tells how to use them to the maximum benefit for the player.

Lesson 6. Balance and coordination exercises

A basketball player must certainly have a strong and enduring body. But coordination of movements, the ability to land and correctly distribute forces during contact are also absolutely necessary qualities for a player. The trainer offers some simple but very effective exercises.

Exercises for VTB United League basketball players offered by Evgeny Burin seem familiar to you only at first glance:

I add the principle of unstable balance to my workouts. This helps to work out the muscles better. To create such conditions when performing exercises, we will use a fitball.

Lesson 7. Tricky rubber bands

Balance exercises become much more effective when you use resistance. Ordinary rubber expanders are a great help in the work of a fitness trainer.

Lesson 8. Ball out of play

Basketball players may use the ball for other than its intended purpose. With the help of the coach's advice, the most ordinary balls turn into effective simulators.

Lesson 9. Speed endurance. Running exercises

In preparation for the 2007 European Championship, the Russian national basketball team did not run a single cross. Why would an athlete performing on a 28-meter long track run 5 or 10 kilometers in training? Evgeny Burin tells how to make running work really effective.

Lesson 10. Training principles

In the 10th final video, Evgeny Burin gives the most important advice. How is work organized in the pre-season? How to distribute loads during the season? How to make sure that the work with the bar does not interfere with the game? How to use the exercises that you have learned from previous editions? You will find all the answers in this lesson.

Strength training of basketball players

Evgeny Burin is sure that in order to achieve the best results, like the athletes of the VTB United League, it is necessary not only to engage in direct basketball training, but also to pay active attention to active work in the gym. At the same time, you should not be afraid to work with weights and work out each muscle group separately.

Before starting a workout, be sure to do warm-up exercises - warm up the muscles so that they can better perceive the load.

Evgeny Burin is sure that a strong and trained back is the key to success for a basketball player. Here are exercises that will help pump the whole body, like a basketball player from the VTB International League.

Basketball strength training

3 sets of 12 reps
Body Part: Quadriceps Equipment: Barbell

3 sets of 15 reps
Body Part: Shoulders Equipment: Dumbbells

3 sets of 15 reps
Body part: Middle back Equipment: Barbell

3 sets of 15 reps
Body part: Lower back Equipment: Own weight

3 sets of 15 reps
Body Part: Quadriceps Equipment: Barbell

3 sets of 15 reps
Body Part: Quadriceps Equipment: Barbell

3 sets of 20 reps
Body Part: Quadriceps Equipment: Own weight

3 sets of 15 reps
Body Part: Quadriceps Equipment: Barbell

3 sets of 15 reps
Body Part: Chest Equipment: Dumbbells

3 sets of 20 reps
Body Part: Shoulders Equipment: Dumbbells

3 sets of 15 reps
Body Part: Biceps Equipment: EZ Barbell

3 sets of 15 reps
Body Part: Shoulders Equipment: Dumbbells

3 sets of 12 reps
Body Part: Biceps Femoris Equipment: Kettlebells

3 sets of 10 reps
Body Part: Shoulders Equipment: Kettlebells

Try the training program for basketball players from the VTB International League, and you will see that not only have you become stronger and more resilient, but also improved your concentration and stabilization.