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How to become more confident in basketball
Ultimate Hoops - Build Confidence on the Basketball Court in 2022
Play like a superstar in 2022
In basketball, confidence is the key to your success. Conversely, lack of confidence can stifle your growth and lead to giving up or quitting altogether. Let’s break it down to help you develop unwavering confidence on the court.
Preparation
Put in the work! The first step to building confidence is putting in the work on the court. Practice, practice, practice, work on your game, study your opponents, and prepare your mind.
Confidence is increased when you have hit that shot hundreds of times in your driveway and know you can do it again in a game.
Set S.M.A.R.T goals! Goal setting is important to your basketball success. S.M.A.R.T.is an acronym for the five important elements in goal setting. Learn about how create your own S.M.A.R.T. goals for on and off the basketball court. Click here to get started with our goal setting guide.
Measure your progress in practice. How many shots did you make? How quick did you dribble through the cones?
It’s important to measure your results to see where you are week-after-week to show your improvement. Keep a practice log. This helps you see the progress you are making to quiet the doubts that you aren’t getting better or seeing progress.
Assess your game, what are your strengths weaknesses and know which ones can be used in the game. Don’t try out that new move when the game is on the line but first in practice, or in a game situation which wont be as costly if it goes poorly.
Add consequences to your practice to add game like pressure. If you miss a shot run a lap, do push ups, or skip 10 minutes of screen time.
Practice at game speed. Catch and shoot as if you were in a game setting. Workout with higher skilled players to add increased pressure.
Positive Thinking & Mindset
Post game, don’t focus on all the bad moments you had. Reflect but be productive, what could you do different the next time? What progress have you made? What did you do well?
Increase Your Positive Thinking & Mindset
Listen to podcasts >> Life Time Talks - The Power of Mindset
Create a basketball journal or blog - write about your journey, your goals, the progress and your obstacles
Work with a Sport Psychologist
Read, watch videos and practice strengthening your mindset
Write down positive attributes about your game, post them on your mirror and read them every day as a reminder
Environment - surround yourself with positive people. Attitude is infectious. Build a tribe of people who believe in you and who encourage you to accomplish your goals.
Growth Mindset
This growth mindset is based on the belief that your basic qualities are things you can cultivate through your efforts. Although people may differ in every which way in their initial talents and aptitudes, interests, or temperaments, everyone can change and grow through application and experience.
— Carol Dweck, Stanford Psychologist
How to develop a Growth Mindset
Trust the process - value process over the end results
Acknowledge and embrace your imperfections
View challenges as opportunities
Cultivate grit (hard work/determination)
Place effort before talent
Try different learning tactics
Replace the word “failing” with the word “learning”
Destroy Your Fear of Failure
It’s impossible to go through life without experiencing some kind of failure. Losing and failing to meet goals are inevitable parts of basketball. Great players are not afraid of failure, they know they occasionally fail on the road to getting better. Use your failure to motivate you to your successes.
People who have a fear of failure might be reluctant to try new things or take on challenging projects, they may procrastinate, may have excessive anxiety, and may not follow through on goals.
Don’t strive for perfection, a perfectionist is someone who has a willingness to try only those things that they know they will finish perfectly or successfully or gets upset when their actions are not flawless.
Remove Your Fear of Failure
Set S.M.A.R.T goals
Visualize
Think positive!
Implement new skills in low risk settings
Play like it doesn’t matter
Discover why you play and use that as your focus
Create an Alter-Ego
The “Black Mamba”, Kobe Bryant’s alter-ego got him through his lowest points of his career. In his documentary “Muse” he reveals his self given nickname was to get him through the struggles he was going through off the court which were distracting him on the court.
The Black Mamba’s job was to take care of business on the court. This ruthless mentality helped gain his confidence on the basketball court and to overcome some of his most difficult times in his career.
Visualize
Of Steph Curry’s 10 rules for success, visualization is number one on his list. Visualize the ball going in the net, hitting the game winning shot, and accomplishing your goals.
Find more visualization tips here.
Increasing In Game Confidence
Be ready – most athletes are under prepared; practice, study, and mentally prepare to play
Want the ball, be ready to catch the ball and know what you are going to do after you receive it
Take higher percentage shots
Choose less risky pass options and be sure to add enough force to get it to your teammate
Set in game goals (reasonable goals)
Focus on the role you play on your team, is it providing great defense? Rebounding?
Control your nerves
Create a game day routine or ritual. Pack your bag the night before, eat the same pre game snack, listen to the same songs during warmup, create your game day routine
Play like it doesn’t matter
Get out nervous energy by hustling on the court
Meditate or visualize before the game
Eliminate distractions - laziness and jealousy
Remove fear of failure
Don’t get caught in your last bad play - give yourself a physical cue to wipe it away, finger snap, a clap or a jump, sprint back on defense, etc.
Recall positive moments and the reasons why you love to play
Positive affirmations vs negative thoughts
Share your workout on social with hashtag #KeepPlaying
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How to Build Permanent Confidence on the Basketball Court
Basketball Video Tip
NBC Basketball Camps train athletes from the inside out. If you want to be a great player, you have to have confidence that no one can take away.
Picture a moment when a coach commented on something you did well. You felt like you could rule the world. Then, maybe even in the same practice, your coach said something that sapped your confidence and you felt like getting angry or worse, giving up. This roller coaster of temporary confidence causes us to feel out of control. Permanent confidence is something no one can take away because compliments don't inflate us and criticism doesn't shake us.
We are calling permanent confidence a skill because it requires purposeful effort to develop. The difference between permanent confidence and temporary confidence is temporary confidence means confidence which can be given quickly and taken away quickly.
Here are three ways to help you build permanent confidence.
1. If possible, especially when developing a new skill, choose an encouraging environment. Not all environments are equal. The best place to grow is in an environment where you are given grace for mistakes, kind correction and courage to keep going. It's possible to survive in Antarctica with harsh wind and violent weather, but it's very tough and few make it. Similarly,confidence has a hard time becoming permanent in an environment of criticism, perfectionism and/or insult. One of the key pursuits of NBC Camps for 40 years has been to create an environment where maximum growth can happen. A climate where athletes feel "believed in." An environment of encouragement is especially crucial when confidence has not become permanent.
2. Practice, practice, practice! The truly confident person loves hard work and is willing to do the work necessary to become great. The difference between a confident person and a cocky person is that the confident person is able and open to looking at, talking about, and working on his or her weaknesses. When you have permanent confidence, you don't become crushed by mistakes. You can grow and learn and even be thankful for mistakes because they will show you ways you can improve.
3. Not all thoughts are equal. A person with permanent confidence doesn't allow certain thoughts to have any time in his or her head. Thoughts of bitterness, self-pity, condemnation or grandiosity are met at the door of the mind. If they are destructive thoughts, they are not allowed entrance. Truly confident people understand each of us has a choice to think something or throw it out.
7 Ways to End Games with Greater Confidence
Confidence, execution, fitness level and skills are key to the final moments of a game but above all you have to have confidence. You have to have the type of confidence that knows you are going to win, the type that wills the ball into the basket. You have to be able to execute what is necessary in the final moments. You need to be fit, don't let fatigue cost you the game. Finally, you need the skills in place to make the split second choices when it matters most--that means being a student of the game. Watch film, study, and know what the great play makers do when they are behind, when they are up, when they need to foul, when they need to score. Here are several practical ways to end the game well.
1. Be ready to catch the ball, be mentally focused and 100% dialed in. Slips happen near the end of the game through too much confidence or lack of confidence.
2. Make certain your passes are easy to catch and are thrown with strength and precision. Avoid dangerous passes. Give your teammates confidence in your passing decisions.
3. Monitor your level of nerves. If you are nervous, you will have the tendency to shoot hard, to pass too hard. When the tempo and pressure increases, remain calm. Discipline yourself to stay mentally alert.
4. While on defense, interrupt your opponent. Don't make anything easy . Give them no rest, hound every shot, block out every time. Mentally tire them out.
5. Take only a quality shot, never a risky or suspect shot. Make your bunnies (short shots near the basket).
6. Speak confidence. Focus on feeling like you are a great shooter, say mentally to yourself that you are on fire, you love to score, it's going in.
7. Go get the ball and secure it. Love the ball, want the ball, protect the ball. Your confidence and the confidence of the team will remain secure when you take care of the ball.
Confidence is a mindset skill that requires discipline to protect and maintain. Work on it every practice and protect yourself from mentally letting down your guard which comparison, assumption, or negative thinking. As you think, so you become.
About NBC Basketball Camps NBC Camps has grown to become the largest overnight basketball program in the world with locations around the United States, Canada, the UK, Austria, Italy and now Thailand. Campers have gone on to play in the NBA, WBNA, professionally overseas, and play or coach at many colleges and university programs. NBC Camps is a member of US Sports Camps network of outstanding summer sports camps throughout the world. Players, coaches, parents and members of the media interested in learning more about NBC Camps are invited to visit www.nbccamps.com or phone 1-800-406-3926.
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How to Become a Confident Basketball Player: Step by Step
Do you remember how easy it was to make friends with strangers from next door as a child? Half an hour ago you did not know each other, and now you are playing Cossacks-robbers and discussing a plan to escape to Australia.
Another thing now, when your mind is turned on to the fullest, treacherously giving out excitement that has come out of nowhere. You see “the one” on the horizon and the light bulb of embarrassment lights up. Your palms are sweating, your voice is shaking, you can’t really connect two words and in general you want to fall into the ground.
Don't confuse shyness with modesty. Modesty adorns a person, but shyness has not yet benefited anyone: most often it becomes a serious problem in communicating with people around.
The state when a person is afraid to communicate with other people can be very difficult.
Particularly depressed people can be trapped in their own inner emotions - in isolation, without friends, love, fulfillment, and a normal life, because we get happiness and energy for life only by interacting with others.
Let's figure out together where shyness comes from, how to stop being afraid of people, gain self-confidence and get out of the twilight.
How to stop being shy - first determine where this tightness comes from
To overcome your inner fear, you need to understand one simple thing - you are not alone. There are a lot of people around you who are going through similar problems. They also feel insecure in unfamiliar company, they also find it difficult to start a conversation, and they also suffer from loneliness. Let's try to identify the reasons why it is difficult for you to start communicating:
You're pretty sure no one wants to talk to you. You are not interested. There is nothing to talk about with you.
You think you don't look very good, you are unfashionably dressed, your physical shape is not in the best shape, you don't know how to joke at all.
Perhaps you once had a friend, or you met a girl, but for some reason everything went wrong, and negative experiences interfere with new communications. You do not want to experience unpleasant emotions again at the moments of parting.
To cope with your shyness and gain self-confidence, get ready for daily work and efforts on yourself. Whatever one may say, it will take you more than one day to stop being shy and become a self-confident person who enjoys the company of others and is himself an interesting and harmoniously developed personality.
How to develop self-confidence
A good image is half the success
Come to the mirror and look at yourself carefully, as if from the outside.
Who do you see? If in front of you is a haggard, unkemptly dressed guy with a sad face, answer yourself the question: would you like to exchange a few words with him at lunchtime? The answer is obvious.
We hope you didn't see this, and you just need to work on your appearance a little to get the best version of yourself. Our image has several components - this is the face, clothes, figure parameters.
A beautiful posture, a straight back, an easy gait - this is what we notice in people first of all. A stooped person with slumped shoulders gives the impression of uncertainty and sadness. You haven't said anything yet, and you're already down a few points from your account.
It is not necessary to have the appearance of a Hollywood actor in order to please others. Beauty is a pleasant bonus from nature, which not everyone gets. This is an advance that still needs to be worked out. If a naturally beautiful person is rude, stupid, or unfriendly, his beauty is of no use.
Most people have an ordinary appearance, but this does not prevent them from having friends, lovers and a successful business. It's all about the expression "written" on the face. Tight muscles, a scowling forehead and downturned corners of the mouth will make you look like an old pawnbroker, even if you are still young.
Try standing in front of the mirror, think about something pleasant, remember some happy moments, and look at yourself. So much better!
It is important to realize that excess weight not only does not decorate, but also broadcasts to others that they are facing a person who treats himself irresponsibly. If he has brought his body into decline, it is likely that he does not love himself enough and appreciates his health. It is not necessary to strive for ideal parameters, but even simple gymnastics and proper nutrition will significantly improve your overall image.
Your clothes also say a lot about you. Do you forget to run your clothes in the wash for six months? Do you wear things from which you grew up a long time ago (both mentally and physically)? Do not clean sweaters from pellets? Few people want to communicate with a person who looks frankly untidy.
It is not necessary to chase fashion and spend a lot of money on your wardrobe. Dress in a way that makes you comfortable, considering the place, time and circumstances. Read the advice of stylists: how to choose things based on the characteristics of your type of appearance and figure, how to combine them with each other.
Your image is what people see and appreciate first of all. Especially if you're trying to please girls. The first impression you make depends on your appearance, and if this impression is positive, it will be one step easier for you to win their sympathy.
Develop your intellect
If a person is not shy, it is easy for him to approach strangers and start talking, but he is limited and stupid, he is doomed to failure. They quickly lose interest in this type of people, they are bored and have nothing to talk about.
Most likely, they will prefer to get rid of him as soon as possible. Therefore, try to take the time to improve your level of education. Books, documentaries, podcasts, and even educational shows on Youtube give you tons of topics to connect with people.
It will be easy for you to join a conversation in an unfamiliar company if you are diversified. And of course, the male mind is very attractive to the opposite sex. No wonder some say that the most attractive male organ for women is the brain.
For a separate category of girls - sapiosexuals - this is perhaps the most important item in the list of male virtues.
Start a conversation
Taking the reins in a conversation is a tricky skill, but when you become friends with him, any door will open for you. No matter how scary and anxious you would be to take the first steps, you need to get out of your comfort zone.
Moreover, you hardly feel comfortable being alone and without friends. This is not comfort, but a swamp. And out of it, boy, you have to get out. The first rule is just start talking. Do not wait until you become better, more well-read and more confident.
The problem with shy people is that they think too much about what others think of them. Try to use every opportunity to communicate with strangers. Start a conversation on general topics, or connect to what has already been discussed.
How to stop being shy to communicate? Do not focus on yourself, shift your attention to the interlocutors and the topic of conversation. And of course, don't forget to smile!
Meet girls
Most girls are wired to wait for a man to make the first move. Therefore, when trying to get acquainted, you do not violate anyone's boundaries and rules of conduct, but act quite as expected. To make a good impression, you need to try to be alive, spontaneous and interesting at the same time. Just don't overdo it with spontaneity. Some guys, having read pick-up courses, are more like an elephant in a china shop. Better try not to portray anything, be honest and open. It’s not bad to start communication with an unobtrusive compliment to the girl you like, start a light conversation, ask about something, joke. Don't expect instant success, and don't think about the result. Just take the initiative, take the first step. Don't be discouraged if she doesn't want to talk to you. Maybe it's not you, but she's just in a bad mood, or her shoes are tight. Surely, on the second, third, or maybe fourth attempt, your efforts will be crowned with success, and you will be able to interest someone. The main thing is not to give up and not lose heart. The ability to communicate with the opposite sex is a skill that requires practice, such as the ability to play a musical instrument.
Find your social circle
It's not as difficult as it might seem. Friendly and friendly relations are always tied to some common interest. Surely in your city there are many places where people gather, people who are passionate about some common activity. Now you need to find something that will interest you. Maybe you played volleyball well at school or you draw well. Perhaps you would be interested in taking part in a camping or group tour to an exotic country. Or maybe you dreamed of learning how to dance salsa? By the way, dance studios are a great place to meet girls, as there are usually not enough male partners there. Explore everything carefully and choose what you like best. People who are passionate about one common interest always have something to discuss. You will make new acquaintances, and perhaps a real friendship or love will arise with someone.
Only one person can overcome your shyness and self-doubt - you yourself. Start acting with these simple tips, believe in yourself, overcome your fears and you will succeed!
How can a basketball player deal with anxiety?
Coping with the excitement of responsible gaming is not an easy task. In addition, a state of mild nervousness, anxiety and anxiety can haunt a basketball player before the match. In this article, we will try to figure out what needs to be done with excitement and how to reduce its negative impact to a minimum.
First, let's deal with the nature of excitement before playing for a certain team. The reason for the excitement of the athlete is himself. Light jitters are a natural phenomenon before the game, as before any responsible event.
However, excessive "winding up", concentration on one's own weaknesses, lack of confidence in one's abilities and visualization of potential mistakes leads to the development of a slight excitement into a strong one, and possibly even fear. The problem is that negative experiences affect the quality of the game.
At the same time, the physical strength and technique of a basketball player instantly deteriorates with moral instability. You can churn out 35 out of 50 three-pointers with resistance in practice, but in a state of excitement in a game, you won't hit ten times.
The influence of our thoughts is incredibly strong, so a truly strong player is distinguished not only by how he handles the ball, but also by moral stability.
How to overcome anxiety? The topic is very individual, although there are certain recommendations for overcoming such difficulties.
Experience. Constant games with worthy opponents, training and improving your own skills will allow you to become a "routine basketball player", that is, a player who does his job on the court without distractions. He has already spent more than 2,000 minutes on the floor, made more than 15,000 (the numbers are taken from the ceiling) shots from medium and long distances, so the next game will not come as a surprise, because the actions are honed to automatism. But even if you are a novice basketball player, you need to play with a cool head.
Absence of extraneous thoughts. There are moments when the opponent has a game and his team goes on the attack like crazy, it happens that the away stands create an incredible level of interference, it happens that before a free throw you realize that in case of a miss the game is lost and the season is over. Such thoughts should not be in my head! There is only a platform 28x15 and everything on it. You can think only about the game: attack (movements, combinations, weaknesses of the opponent) and defense (opponent combinations, individual actions). But no extraneous thoughts that “my game is not going well today”, or “we win / lose”, or “the opponent is so aggressive and scary”.
Mood before the game. In order to reduce the level of excitement before the game, you should concentrate exclusively on the positive aspects. Think about the pleasure that you will get from the game, feel real confidence in your abilities and faith in the team, mobilize and, of course, set your mind solely on winning.
Let's summarize : constant excitement negatively affects any athlete. However, the reason for failures as a result of jitters or uncertainty lies in the player himself.
So how do you overcome anxiety? Become a "robot" that performs certain basketball algorithms in the field. It really works: no distracting thoughts before and during the game, no worries, etc.
Defense - attack - defense - attack ... until the siren! Play and enjoy a really cool game.
And never forget to keep training with HOOPS!
How to become more confident: 15 simple steps to success
Helpful Hints
Everyone knows the proverb that water does not flow under a lying stone. Based on this phrase, it becomes clear that in order to achieve something in life, it is necessary to make appropriate efforts. But for these actions it is necessary to have good self-esteem, positive perception and a sense of self-confidence.
It is also necessary to learn to understand that there is no one-time pill for all this. There is a lot of work to be done on yourself, which will take considerable time and help organize your efforts to maximize the improvement of life.
New thinking can radically change and change for the better communication with your loved ones, with colleagues and relatives, it can make it easy to perceive any events, and can also teach you not to stop and not get hung up on difficult situations, but to position yourself only by the most in a positive way.
1. Personal talents and positive qualities
The first thing to do is to make a list of personal talents, different positive qualities, which you probably have a lot of, as well as good skills.
Simply put, determine for yourself all your strengths, in which you have no equal, at least in your environment. Certainly, there are things that only you and no one else can figure out. Let this be your weapon that you can use. Moreover, by showing your skills to other people, respectively, you can earn their respect and trust.
2. Get rid of the eternal feeling of your guilt before everyone
Do not look for the causes of any events in your own shortcomings. After all, you are not God, and your shortcomings are not so powerful.
Do not forget that there are various aspects of situations: natural, political, physical, social, economic, which greatly affect your life and you personally.
So, when you are drawn to take responsibility for someone's behavior or for any event, for example, the tsunami in Thailand, remember this every time.
15 signs that betray an insecure man
3. Avoid being criticized
Remember that you have every moral right to tell the person that you don't want to carry on the conversation in the form that you are given .
If this is criticism, then you are not going to discuss your personal qualities in a negative context with anyone.
But you are ready to discuss some of your actions and are able to listen to constructive criticism, because you are always ready to use it for your own good.
4. Never compare yourself to anyone
In fact, you can compare yourself, but only with one single person - with yourself, with who you were a year ago. There is even a good exercise called "Tell the truth to your own face." To do this, try to ask yourself seven questions that can measure yourself over the past year.
Simple questions:
“What do I want?”,
“What can I do?”,
"How old am I?",
"Who do I communicate with?"
All these questions should be asked to the person you were a year ago and, accordingly, to the person who is looking at you from the mirror today.
Psychological test: what state are you in now
5.
Communicate more
You need to communicate more exactly when you feel real fear from it . Start attending clubs of interest, sign up for any courses, start accepting invitations to various parties.
If you are a guy, then go up to the girls and get to know each other. They may want to communicate even more than you, but they do not dare to approach first, as it is more difficult for them to take the initiative.
If suddenly they refuse you, breathe calmly, do not take it for a huge catastrophe.
Probably, today the girl is not in the mood or there are a million other reasons known only to her, but having nothing to do with you personally.
6. Risk is a noble cause
How to become more self-confident? Always be prepared to take reasonable risks .
If you suddenly find yourself in some kind of difficult situation, then try to find a way out of it without asking anyone for help, that is, on your own.
This is how you can really expand the boundaries of your capabilities, prove to yourself that you can overcome any difficulties and problems if you put a little effort into it.
7. You need to learn from your own mistakes
According to statistics, even the most self-confident people do not immediately achieve significant results and do not achieve success in everything.
Through trial and error, they gain invaluable experience that will be useful to them in one way or another in the future. Any failure is considered by these people as a small step towards the intended goal from the next attempt.
Any negative experience gives an incentive to do everything possible in order not to make another mistake in the future.
8. Try to live in the present
Do not be afraid of your future and never return to past negative experiences.
How to become a confident and determined person? It is necessary to solve problems as they come and live in the present, never thinking about different consequences. You need to do only what is important at this particular moment.
To do this, one must learn to overcome doubts. Only in this way can you gain self-confidence.
9. Go in for sports
If you want to be 99% sure of yourself, go in for sports.
What could be more beautiful than how to regularly train and observe the changes in your body, noticing the progress of improvement? In this case, when you take off your shirt and see a beautiful muscle relief, self-esteem grows by leaps and bounds.
The tonus from constant exercise gives you such a charge of positive energy that you will want to share with the whole world.
Let's suppose that if earlier you were a notorious boy with bad posture, now you see a stately handsome man with a confident look and a certain pride in himself and his successes.
Sport, according to the athletes themselves, is the first cure for an inferiority complex.
10. Correct posture
What is always noticed at first sight? On the posture of a person. Your image will automatically become aristocratic if you always stand or sit straight with a straight back.
It is the posture that is a sign of a confident person who never bends in front of others. At the initial stage, this will be quite difficult to achieve, in fact, it can even be very difficult, because you need to train yourself to always keep your back straight.
You should constantly perform exercises that will strengthen your shoulder blades and lower back muscles.
In general, stand up right now from your computer and straighten your back, pull your shoulders back and lower them. In this case, the body should look forward, and the arms should be slightly laid back. Practice doing this exercise as often as possible and you will soon notice the result. Just don't stand like a fashion model on the catwalk. From the outside it will look extremely ridiculous.
11. Be determined to win
Most people stop believing in their victory and become very insecure because they initially set high goals for themselves, which are almost impossible to achieve. You need to start with small goals, but those that you can achieve easier and faster.
When you have completed this task and set many small goals for yourself, gradually move on to more important tasks. At the same time, it is necessary to keep a list with all the goals, both small and more serious, in order to constantly have a reminder that you did everything well and correctly.
Do not constantly focus on the list of only necessary things, pay attention to what has already been done. You are provided with a great way to become more confident in your skills by reflecting your milestones, goals and projects that you have already achieved.
12. Pay attention to the choice of clothes
For a woman, this is perhaps the most obvious answer to the question how to become more self-confident. And not even because they meet us, as a rule, by clothes, but because the right elements of clothing will help even the most shy girls to add self-confidence.
In those moments when you need to be on top, you need to approach the choice of clothes with the utmost care: you simply have to be on top, but at the same time be yourself.
Learn to define your own style. To do this, you can consult with friends or even turn to professionals. Maybe all you need to become more confident in yourself is just a slight change in image.
13. Know how to relax
Always try to listen to your feelings, desires and sensations. Try to always find time to be alone with yourself. This is necessary in order to gather your thoughts, to better understand and hear yourself.
Learn to take care of yourself, constantly ask yourself what exactly you would like today. These may be small, but necessary things for you, such as walking down the street, buying something tasty, doing gymnastics or watching your favorite TV series.
14. Defeat is a possible success
Sometimes, making a conclusion after any defeats, you can also draw conclusions about false goals, reconsider the concept and understand whether your forces are being spent in the right direction. This will help you avoid bigger troubles and disappointments in the future.
15. Start Smiling
You might be surprised how much even the smallest smile can make a difference in any situation and make everyone feel as comfortable as possible.
Who would you turn to for help yourself, a gloomy and stern person or a smiling person? If you're concerned about the sincerity of your smile, just don't smile all over your face. Not a sincere smile will be seen a mile away. Well, if you are really truly happy, then those around you will simply feel and appreciate it.
16. Habits
If you want to become a different, more self-confident person, then your previous habits must also be changed. For example, some old habit to take and redo. You should not do it somehow drastically, it is enough to introduce only new colors and strokes.
If you have done exercises before, this is commendable, but now try to add music to it, or do it not in the place where you did it before, but in another one. Or do it in the evening instead of in the morning.
Or you can go during your lunch break to dine not in the usual place, but in a completely new place, where you have never been before. You can try to change your eating habits and switch to vegetarian food, or you can change your musical tastes. The choice is yours.
17. Learn to praise yourself
The most important key to self-confidence is the joy of victory and any achievement. Always try to praise and encourage yourself. Tune in to the positive. Just be pleased with yourself for no particular reason and forget about various complexes.
Starting to do something new in life, it is quite difficult to cover everything at once, so proceed slowly but surely, mastering something new for yourself step by step, slowly and slowly. Give yourself extra time for this. Praise yourself for the smallest successes.
Conclusion:
If you succeed in gaining self-confidence , then this can be equated with wings received as a gift. Never give in to difficulties and do not let your subconscious limit any of your possibilities.
What is stoppage in basketball
Stoppage in basketball is one of the main components of offensive play technique. Basketball players use stoppage to free themselves from marking, gain a better position to shoot, pass or move further with the ball. This technique refers to the basic skills that are taught at an early stage of training athletes in youth sports schools.
The game uses two types of stops, which differ in execution - two steps and a jump. Both methods complement each other and are equally important for both beginner basketball players and top-level professionals.
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Two-Step Stop
One of the key techniques of the basketball attack, which, in general, is based on the “two-step” rhythm. For example, only two steps can be taken by a basketball player with the ball in his hands without dribbling (dribbling). Three or more is a violation of the rules, called a run.
Two-step stop is often performed at high speed. Therefore, the first phase is a long step, the task of which is to extinguish the tempo. At the end of the first phase, the walking foot, it can be either the right or the left, touches the parquet with the entire area of the foot.
At the moment of touching the parquet, the limb is bent at the knee and hip joints. Accordingly, the center of gravity of the body moves in the direction opposite to the movement. At the same time, the leg is turned with the toe outward. After that, the movement has actually stopped.
The second step strengthens the stable position of the body - the leg remains almost straight, and the foot is placed on the court surface across the direction of movement.
Further actions already depend solely on the team's tactical pattern and the player's intellectual abilities - at the moment when the movement is just completed, a professional basketball player must know for sure what to do next.
Jump stop
More commonly used when catching a ball sent by a partner. On two steps, the player can also receive the ball, but that variety still has a wider range of applications, including the release from the guardian, for example, to set up a barrier. Roughly speaking, a player who stops two steps several times per possession may never touch the ball at all.
At the first stage of jump interruption, as in the "two-step" variant, an extended step is used. At its completion, the leg with the whole foot is on the floor and becomes a jerk. In the flight phase, the other leg is pulled up to the pushing leg.
Landing is carried out on both limbs, which can be placed on the court both in parallel and with a gap - it all depends on the specific game moment.
For example, in order to get ahead of an opponent-defender, basketball players often put their swing foot forward, and then move their body and arms, leaving the guardian behind. At the same time, catching the ball can be carried out both at the end of the jump and at an extended step - it all depends on the specific game situation.
Basketball attacking tactics are varied - in one match a team can play several dozen combinations. So there are a huge number of options for stopping the ball in basketball, even within the framework of one match.
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Combined stop
The two basic options can be combined into one at some points in the game. The so-called combined stop has been possible since 2009, due to a change in the running rule.
Since then, the step at which the player receives the ball has been considered a "zero step". So, after receiving the ball, a walking basketball player can now perform a jump stop as well.
The unofficial "founding father" of this rule is James Harden, who popularized the throw around the ring after three steps.
Turning in basketball
Another component of the game that is directly related to basic stopping skill is turning. When performing this element, the basketball player is both in a static position and in motion. Strictly speaking, this is an intermediate link between tempo movement and static.
Without taking one foot off the parquet, the player with the ball can spin around his axis 360 degrees and as many times as he likes, until, for example, the attack time runs out. Pivot is mainly used by "big" players to keep the ball in the team's hands.
The task of the players without the ball in this case is to open up to receive a pass from a partner making a turn.
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The role of a coach in shaping the personality of young basketball players
Basketball is the most interesting game with a ball, it is a means of physical development and education of young people. [3].
An American physical education teacher, a professor at Springfield College, in 1891 came up with a game that could be played indoors in a relatively small space. This game was called "basketball" [6].
Basketball helps to develop perseverance, courage, determination, honesty, self-confidence, a sense of teamwork, responsibility to the team.
Basketball consists of natural movements (walking, running, jumping) and specific motor actions without the ball (stops, turns, side steps, feints, etc.), as well as with the ball (catching, passing, dribbling, throwing).
Confrontation, the goals of which are to take the opponent's basket and protect one's own, causes the manifestation of all physical qualities vital for a person: speed, speed-strength and coordination abilities, flexibility and endurance.
Achieving a sports result requires the players to have a sense of purpose, perseverance, determination, courage, self-confidence, a sense of collectivism [5].
Such a comprehensive and complex impact on those involved gives the right to consider basketball not only an exciting sport, but also one of the most effective means of physical and moral education in different age periods [7].
Therefore, basketball is included in the program of education and training of children, starting from kindergartens, schools and ending with universities.
Rights and obligations of players
Schoolchildren, the same people with their own character, developmental features, opportunities and rights, psychology. The coach must always remember this and respect them.
Children's sports schools determine the following rights of young athletes: to participate in sports competitions of various levels and qualifications, the level of which corresponds to their abilities and age.
The player must train for a certain number of days and participate in a certain number of games, and this must be done even when you don’t feel like it at all.
Responsibilities mean that in some cases the player must sacrifice his personal desires, think about others, and not just about himself, and maintain discipline. Example: one young player does not want to go to training and does not go. Another player also does not want to go to training, but, fulfilling his duties to the team, he goes to train [4].
Strengthening health while playing basketball
Proper organization of basketball lessons is necessary for physical development, gives positive emotions, allows you to develop good habits when playing sports: organize proper nutrition, observe hygiene requirements, take care of your health.
But basketball training alone cannot provide a comprehensive development of physical qualities: elements from other sports, such as athletics, acrobatics, swimming, etc., must be included in the training process.
specialist, it gives a good result. If classes are conducted without taking into account the physical capabilities of a young athlete and the load turns out to be too great for him, it is possible that he will stop training.
Constant control of the coach-teacher over the state of health of a young player will help to avoid negative consequences [2].
Responsibility to the team
It is very important to instill in children a sense of responsibility for the success of the team. For example, a defender must be able to keep one on one against an attacker.
He is personally responsible for the result of his actions, which affects the result of the entire team. Friendly and official games are very useful.
Therefore, it is very important that the coach emphasizes the importance of player interaction and builds training in such a way that each athlete is aware of his responsibility to his partners and team [7].
Example: In a competition, a team wins at first, but starts to lose after the playing time has expired. Children begin to blame not themselves, but others, it turns out that a player with a weak psychological state quits playing and goes to the locker room, letting the whole team down.
And of course the team lost the end of the game. The player let down not only the team, but also the coach with his behavior.
In such cases, the coach must be prepared for various psychological situations and make a change in time, take a minute break, but in no case shout at the children, but calmly explain tactical actions in defense and attack.
Compliance with the rules
When playing basketball, be sure to follow the rules of training and the rules of the game, as well as fulfill your personal duties in the team. Students must learn to work in a team. And the basketball team is the best place to develop these qualities [6].
Example: it happens that children play aggressively in training, which leads to various injuries. The coach must explain to the children that this is not an option - to behave this way, you need to work harmoniously in a team, and it doesn’t matter what the relationship is between each other, who hit whom, etc.
a. in case of their victory, etc. The coach must teach his players to understand that opponents are children like them, and they also love to play basketball, they also try to achieve success, and that sports rivalry should be mutually friendly [3] .
A coach is always an example for children, and he should never forget this. Therefore, in no case should he insult, ridicule or humiliate his students, the opposing team or the judges. He must set an example A coach working with young players has a huge responsibility for their education, and he must constantly remember this responsibility [2].
Competitive skills
Naturally, it is very important that a team of children acquire competitive experience during the school year, which includes victories and defeats, good and bad games, and that this experience helps to perceive victories with calmness, and defeats with hope.
It is clear that players are more happy when they win than when they lose. Winning should not be the main goal.
After the game, the coach must analyze the game situations with the players, not paying attention to its result, set new tasks and improve them in the future.
Self-confidence
Coach confidence is the belief that his players have the ability to achieve their goals. Self-confidence is an internal state of a person when overcoming difficulties in order to achieve a result.
A player's confidence increases if he feels he can do whatever is required during a game or practice.
For a basketball player, confidence is the key to progress, as it allows you to calmly respond to a stressful situation in the game and count on achieving the goal [4].
Example: there are coaches who do not care if the team wins or loses, who do not understand anything about basketball or, on the contrary, are not confident in themselves and in their decision. The mood of the team for the game and the conduct of the game also depend on this. Therefore, it is better for such people to stay at home, and not work with children.
Self-awareness and self-respect
Self-awareness determines a person's idea of himself, and self-esteem shows the degree of development of this idea. In children and adolescents, self-awareness and self-esteem are not constant and often change depending on success or failure in those activities that the child considers important for himself, such as basketball.
The relationship between a coach and young athletes can be critical to their development of self-awareness and self-respect.
Therefore, a coach can have a positive impact on the players by using the following strategy: precise and specific clarification of the goals; assistance in achieving them and encouraging the right actions; tactful attitude towards players when analyzing their mistakes and explaining ways to correct them [3].
Trainer's working style
The trainer's working style must be appropriate in every situation. One of the most common and widespread problems is that coaches working with young players try to copy the work of coaches of adult professional teams.
This style of work may not be productive. The best coach is not the one who blindly imitates eminent mentors, but the one who works, taking into account the characteristics of his team, such as the age of the players, their skills, common goals and attitudes towards the wards.
Anyone who trains young players should not forget that the coaching profession is a huge responsibility to children, education and society as a whole [2].
When working with young people, special attention should be paid to assessing the decision that affects the players, requiring the players to try and make efforts, assessing the actions of the players according to their age, skill and desires, regardless of the result of the game.
Basketball can be an excellent school in which young players learn to find a compromise solution, to remain persistent in the most difficult situations, to be personally responsible for the success of the team, to work smoothly, all together, to respect other people, to perceive victory and defeat as a path to self-improvement.
Basketball is an excellent educational tool that a coach must be able to use and develop for the benefit of his students [7].
Thus, the philosophical culture of a coach is a manifestation of spiritual culture, which consists in integrated personality traits that allow you to think high, create creatively striving, live with dignity for the benefit of the development of the young generation of basketball players. By virtue of their professional qualities, achieve success. Build your pedagogical work on the principles of humanization and socialization of the individual.
The more the teacher remembers that the students look at him as a higher being, the stronger his influence on the children will be, the more joyful each of his praises will be, the deeper each reproach will cut into the heart of the student, and therefore, and the whole work of education will be incomparably more beneficial. (Dobrolyubov N.A.) [1].
Literature:
Vaindorf-Sysoeva M. E., Krivshenko L. P. Pedagogy: Lecture notes. - 2nd ed., revised. and additional - M .: Yurayt Publishing House, 2010. -239 p.
Gutman B., Finegan T. All about the training of a young basketball player. - M .: AST, Astrel, 2007. - (Series "Step by step").
Gomelsky A. Ya. Encyclopedia of basketball from Gomelsky. — M.: FAIR-PRESS, 2003.
Gomelsky E. Ya. Game of Giants. — M.: Vagrius, 2004.
Zheleznyak Yu.D., "Basketball". Lesson curriculum for children's and youth sports schools and specialized children's and youth schools of the Olympic reserve. Moscow - 1984, 239p.
Nesterovsky D. I. Basketball. Theory and methods of teaching. Textbook for students of higher educational institutions. -: Publishing Center 1. "An exemplary program of sports training for children's and youth sports schools (CYSS), specialized children's and youth schools of the Olympic reserve (SDYUSHOR)" Yu. M. Portnov and others. Moscow - 2004 "Soviet Sport". 100 s.
The program of the discipline "Theory and Methods of Basketball". For universities of physical culture. Edited by Yu. M. Portnov. Moscow — 2004
Basic terms (automatically generated) : player, team, coach, child, basketball, playing basketball, game, young player, great responsibility, special attention.
On the development of the physical qualities of basketball players
copies of Swiss watches
The purpose of writing this work is to summarize the practical experience of developing the physical qualities of high-class basketball players. It is possible that this experience can be in demand by representatives of other sports, as well as become a guideline in the training of young talents striving for the heights of mastery.
You won't find anything new here. From the known, the appropriate one was chosen, lined up in the optimal order and tested in the training process. You should not blindly repeat someone else's experience, but the knowledge gained will probably help you create your own unique pedagogical technology.
“…No man will show you more than what lies half asleep at the dawn of your knowledge. And the teacher, walking in the shadow of the temple, surrounded by students, gives them not his wisdom, but only faith and the ability to love. If he is truly wise, he will not invite you into the house of his wisdom, but will only bring you to the threshold of your own mind. The astronomer can tell you about his understanding of space, but he cannot give you his understanding. A musician may sing to you about the rhythm that surrounds us, but he cannot give you the ear to catch the rhythm, or the voice to repeat it. And he who is versed in the science of numbers can tell you about the world of weights and measures, but he cannot lead you there. Because the insight of one person does not spread its wings on another. And each of you stands alone before God, so each of you must be alone in your knowledge of God and understanding of the Earth ”(Khalil Gibran (“Prophet”, “On the Teaching”)).
The physical qualities that the science and practice of sports speak of include flexibility, strength, speed, endurance and agility. We will talk about their importance for a successful basketball game and their effective development.
Sports physiologists and practicing coaches identify a number of the most essential and stable requirements that determine the nature and features of a reasonable planning and conduct of the educational and training process, including the development of physical qualities or, in other words, the improvement of physical conditions.
Progress of results can only be ensured by overload. It should be understood as a training effect that exceeds the usual level, in response to which the body receives an incentive to increase the trained function. It must be remembered that the conditional “corridor”, along the lower border of which the threshold of stimulating action passes, and exceeding the upper one is harmful to health, is very, very narrow. For example, this applies to the effort when stretching muscles, the weight of weights in strength training, the length of the cross-country distance, etc.
A coach's knowledge is a prerequisite for an athlete's injury prevention, because a pupil is completely defenseless against the instructions of a mentor, especially at the beginning of his career.
Any physical quality is both acquired and “fades out” in the absence of training effects or inadequacy of the load. These time periods are known to science and confirmed in practice. It is impossible to get a result quickly, but it can be saved only with the help of regular work.
Under load, only those systems of the body are trained, on which we act strongly enough for the effect to appear. To play basketball, you need very specific qualities in a very specific amount. When choosing the nature and magnitude of the training load, remember the appropriate scale of priorities for a basketball player. Basketball has a wide variety of requirements. Much needs to be taught and developed, and the time for this is catastrophically short. Doing too much, we just lose it.
Knowing a lot of exercises and methods should not be used in order to apply everything, but in order to choose the optimal minimum from the total mass. A great athlete or an "ordinary" person - each of us is a unique biosystem with a set of abilities unlike any other. Some people, according to their data, are more suitable for successful basketball lessons, some are less promising. In any case, the coach must always and in everything take into account the individuality of the ward.
The main task of the mentor, the cornerstone of his work, is to help the pupil reach his "ceiling" in the development of qualities, skills and knowledge, while maintaining the athlete's health as much as possible. Trying to encourage the player to “jump over your head”, and even more so someone else’s, is a gross mistake.
Playing basketball and basketball exercises encourage the body to develop physical qualities (do we make an exception for strength?). This important circumstance should be taken into account when planning the work. First, it is necessary not to quantitatively exceed the limit of the permissible load on one or another organ and function. Secondly, the interaction of training effects of loads can be positive, negative or neutral. That is, for a good "soup" you need the right combination of ingredients.
Athletic results in many sports, and basketball is a vivid example of this, depend on skills (technique, dexterity) and the level of development of physical qualities. The proportion is approximately 50:50. Every coach should take care of these components. But the approaches to them are fundamentally different.
The skill is built mainly at the moment of work, here it is quite appropriate to use the principle “you can’t spoil porridge with butter”, without going to extremes, of course. In physical training, a combination of load and rest is effective. Reasonable rest is the key to success in improving "physics".
All of the above applies equally to flexibility, and to strength, and to speed, and to endurance. Dexterity is somewhat different, but that's a separate conversation. Perhaps also because basketball dexterity is the main and irreplaceable quality in the game.
1. Injury safety
Do not sacrifice your animal nature for the sake of the human (the wisdom of the Taoists)
In any production, and the training process is the real production of the ability to play basketball, paramount attention should be paid to labor protection and safety rules.
In order to change something, it is necessary to act, in our case, to influence a person. Man is a biosystem, always striving for balance. Any onslaught meets opposition: if the body has sufficient resources to fight back, the “attack” will be reflected. When the system is weak, the load brings certain destruction, eliminating which the body will also build up the affected part (function), make it stronger, more resilient, faster, etc.
Overexposure or their cumulative effect will result in harm: injury, illness or death. Sometimes this happens when doing one particular exercise.
Exercises cannot be divided into traumatic and non-traumatic, but, according to statistics, some of them are leading in terms of the number and severity of injuries. Why? Everything that is effective is not safe, and even very dangerous in inept hands. Failure to understand the essence of the exercise leads to the following consequences:
— it is impossible to explain and teach the correct execution of the exercise, which increases the risk;
- untimely application of the exercise;
- the exercise is offered to both the “small”, and the “old”, and the “lame” ...
All that has been said equally applies not only to means, but also to methods.
Coach's competence is the key to the athlete's health. You cannot offer something that you do not know, do not feel and would not do yourself.
The Parable of Sugar
“Jalaliddin Rumi is one of the pillars of Sufism (a mystical trend in Islam). Many people came to him for advice and words of wisdom. Once a neighbor woman came to Rumi with a boy and said: — I have already tried all the ways, but the child does not obey me. He eats too much sugar. Please tell him this is not good. He will obey because he respects you very much. Rumi looked at the child, at the confidence in his eyes, and said: — Come back in three weeks. The woman was completely bewildered. It's such a simple thing! It's not clear... People came from distant countries, and Rumi helped them solve big problems right away... But she obediently came in three weeks. Rumi looked at the child again and said: - Come back in three weeks. Here the woman could not stand it and dared to ask what was the matter. But the sage only repeated what he had said. When they came for the third time, Rumi said to the boy: - Son, take my advice, don't eat too much sugar, it's bad for your health. - Since you advise me, I will not do it again, - the boy replied. After that, the mother asked the child to wait outside for her. When he left, she asked Rumi why he didn't say those words the first time they met, because it's so easy? Jalaliddin confessed to her that he himself liked to eat sugar, and before giving such advice, he had to get rid of this weakness himself. At first he thought that three weeks would be enough, but he was wrong... One of the signs of a real Master is this: he will never teach what he has not known himself. The master is honest, and first of all - with himself. His words correspond with their realization. The Master's words come from personal experience, the wisdom lives within him, not in the scriptures. Here it is difficult not to recall the Chan saying: “When a good person preaches a false doctrine, it becomes true. When a bad person preaches a true doctrine, it becomes false."
Yes, with one exercise, the problem happens, but more often the total cumulative effect of inadequate quantity, intensity and combinations of individual types of load harms. So there is an injury out of the blue and "it is not known why."
It is possible to avoid this to some extent. A stupid one will step on the same rake twice, and a smart one twice, but on different ones. For a positive result, it is not necessary to do anything, very often something should simply be avoided.
There is no need to train for more than an hour and a half in a row, because science and practice have established that only forty minutes of a lesson can effectively load a student, and devote the rest of the time to warming up, hitting, repeating simple exercises. Try to avoid two workouts a day. Do not work more than six days in a row without a full day off. Do not exercise more than three times a week.
Each team has individual players. The team cannot be injured or tired, but the sum of the weakened functional states of the players may be below the conditional critical mark.
Cadres decide everything. Think about a person. An undertrained athlete is helping the team by 80-90% of his potential, and an injured athlete is “zero”, he simply does not exist.
It is very important to monitor the condition of the players: subjectively - your opinion, conversations about sleep, appetite, desire to train; objectively - pulse, orthotest and other functional tests. Do not be afraid to reduce the load up to the release of patients from training. In planning collective loads, you need to focus on the weak. Better let the strong fail.
Recovery and load are connected by one thread. The coach must provide the athlete with the opportunity to recover, but it is equally important that he wants, knows how and can use it.
Sleep is a necessary time and a comfortable place (bed, bed). Nutrition - what, how much and when. Plus sports supplements, sauna, massage…
It's important to understand and remember: there are no restorative loads. They will always delay recovery by slowing it down. Passive rest and empty pastime are sometimes very effective in the struggle for sports results.
We end this chapter with where it all starts, namely, mental health care, which by definition is a state of well-being in which a person is able to realize their own potential, cope with stress, work productively and contribute to life of your community. Perhaps the answer lies in the fact that our body is a functionally inseparable extension of the brain, and vice versa.
It is impossible to give advice in every situation, but the bottom line is that all the work of a coach should be, like a sponge, saturated with concern for injury safety and the health of their students.
2. Warm-up
No matter how easy it may seem, you need to prepare for it. Preparation in sports is usually called a warm-up. There is nothing more famous, everyone knows that before physical activity it should be. But the attitude of athletes and coaches to the warm-up is ambiguous. In words, everyone recognizes its necessity, but in reality, many imitate this work or ignore it altogether.
What should be the warm-up if we still want to prepare for classes and competitions? Answer: adequate and safe. After all, most injuries are the result of mistakes during the warm-up period.
In a simplified view, a sports "bio-machine" consists of executive organs, which include bones, muscles, tendons and ligaments, a control apparatus, by which we mean the central nervous system, and "home front workers" - internal organs. First, we prepare the actuator, heat it up and stretch it. At the same time, internal systems - the heart, lungs, and so on, are also activated.
Usually, warming up is monotonous work of low and medium intensity for 4-8 minutes (jogging, cardio, jump rope, etc.). Some coaches use ball exercises or outdoor games to warm up. However, this comes with a certain risk.
Warm up followed by stretching exercises (6-12 minutes). When the body is warmed up and stretched, it is logical to move on to a special part in which the "general staff" (CNS) remembers how to control the upcoming movements. It is necessary first in small, then in medium, and then at a high pace to do the elements and bundles of elements of those movements that will meet in the main part of the lesson. It is advisable to do it in no smaller amplitudes than during normal execution. As it is correct, it takes from four to six minutes (in the pre-game warm-up - 10-15 minutes).
Thus, you need to plan for preparation from 15 to 30 (before the competition) minutes. For a more efficient use of time, it is possible at the time of stretching exercises to learn in practice the location and purpose of body parts and the muscles that set them in motion. In the special part, emphasis should be placed on the correct technique of techniques, especially when they occur at a slow and medium pace.
We must not forget about the state of mind. It is recognized and proven that emotions seriously affect the pattern of movement. It is in the warm-up that the necessary mood is laid, the prerequisites for courage. From a well-conducted warm-up, game and training discipline follows.
3. Flexibility
Flexibility is a property of the musculoskeletal system that determines the limits of movement of the body's links. Her role for the player is important, but auxiliary. Not a single athlete has stopped playing basketball because of poor flexibility. Everyone has it individually, it is largely an innate quality. However, it is necessary to have a sufficient level of development of flexibility. In basketball, it can be achieved through simple stretching exercises.
They have a number of positive effects. It has been scientifically proven and confirmed in practice that stretching gives the muscles qualities that improve strength and coordination capabilities, protects against injuries, and contributes (especially after exercise) to the fastest recovery.
Various means and methods of muscle stretching are known. All physical culture of the second half of the twentieth century was saturated with jerky-springy movements. At the turn of the century, the so-called static method took over. The muscle is stretched like a tight rubber until a slight discomfort is felt and held in the achieved position for 20-40 seconds. There is also a ballistic method or, for example, PNS (proprioceptive neuromuscular stimulation).
Almost every sport has its own traditional approach to the choice of means and methods of stretching, which takes a certain amount of time and effort. Given the basketball specifics, it is reasonable to stretch from 6 to 12 minutes in the warm-up before training or a game and 4-6 minutes in the cool-down (after the entire load).
For the best organization of this process, it is necessary to choose a set of exercises, determine the methodology for performing these exercises and constantly follow it. It is also useful to consider the following tips:
- It is best to teach stretching by example. Here, more than anywhere else, the position that the coach is the player's partner is appropriate. When you yourself perform the exercise and enjoy it, your enthusiasm is easily transferred to the students, and they quickly begin to adopt the same attitude towards this area of \u200b\u200bphysical development.
— Stretching is a purely individual process. Explain to the wards that there is no place for competition in it. There should not be any norms or load limits. Do not force athletes to overexert themselves. Soon they will learn to dose the load in accordance with their own capabilities. The best success is achieved in the most natural way, giving the most pleasure.
— The main thing is for athletes to realize that each of them is a unique creature in its own way with a strictly individual potential of physical capabilities. All that a person can do is show what he is capable of, and nothing more.
4. Strength
Before we decide to do something in the best way, we should ask ourselves: is it necessary?
An exciting game - basketball - has existed for over 100 years. Millions of people around the world have played, are playing and will continue to play with the orange ball. The vast majority of them, especially before the 80s of the twentieth century, did not consider strength training necessary to improve the quality of the game. Such great masters as, for example, Larry Bird, never lifted weights. Some Soviet trainers categorically forbade strength training and even punished those who were seen with dumbbells in their hands.
The game changes rapidly. Remarkable masters Karim Abdul-Jabar, Whit Chamberlain, Larry Bird turned basketball into a real art. But since big guys like Karl Malone, Michael Jordan, Shaquille O'Neal came to the fore, there's no going back. Basketball has become a muscular sport. And now most of the players are actively swinging, realizing that in every match they will have to face an opponent who knows firsthand what hard strength training is.
An interesting question: why did this happen? Probably, the answer should be sought in the financial side of the matter. Sports is an industry. Big sport is a big industry. Basketball has become one of the favorites of commercialization. Millions of fans come to the arena, turn on TVs and computers in the hope and desire to see a spectacle where huge and powerful “gladiators” will come together in a fight. Who will create an idol for himself from an athlete whose bones are only covered with leather, and then also buy a T-shirt with his name on it? Today, everything is working to ensure that the game and its participants appear in the most favorable light, and the result would be unpredictable. Even refereeing is loyal with regard to contacts, power struggle. Thus, athleticism has become one of the components of basketball, and every coach, every player should take the development of strength seriously.
Speed, endurance, flexibility, dexterity are somehow trained through game situations, but strength is not. This is explained by the fact that the stimulus for its development are exercises that a person can repeat about 12 times. In game situations, this happens very rarely. Basketball, first of all, is a game of accuracy, timeliness and ingenuity. The path to strength lies only through strength training:
— After exercise with weights, testosterone levels rise, which can accelerate protein synthesis and increase the athlete's aggressiveness.
— The muscular corset, which is formed under the influence of strength training, is a protection against injuries.
- Well-developed muscles are provided with tone, and it gives the whole movement the main "priming", which improves coordination, increases speed and, as a result, basketball agility.
- Strength indicators are improved directly.
Super strength does not provide a tangible advantage, but a certain level of it is required. A high-class player must have a lot of knowledge, skills and abilities. Acquiring everything you need and maintaining it at the proper level requires an enormous amount of time and effort. That is why the training should be guided by the principle of reasonable sufficiency. Otherwise, you will not achieve what you want, there will be no time for recovery and other important components of training.
How to measure the right force? The following opinion deserves attention: an athlete who is able to perform a squat with a barbell on his shoulders or chest with a weight equal to one and a half mass of his own, six or more times, and squeeze a barbell lying on his chest, on which a weight equal to his own, six or more times, can be considered strong enough. An athlete who is able to perform a squat with a barbell on her shoulders or chest with a weight equal to her own, six or more times, and squeeze a barbell lying on her chest, on which a weight equal to 0. 7 of her own, six or more times, can also be recognized. strong.
Practice shows that the vast majority of players do not achieve these indicators during their career, but it is important to strive for them. And not jumps, but step by step, taking into account all objective and subjective factors.
Strength training should begin with the first basketball session. At first, these should be very simple exercises to overcome the resistances of your own body. Gymnasts, acrobats and wrestlers have the richest experience in the development of young athletes. Don't reinvent the wheel - borrow what's already there.
Bring a player to the gym and give him the "iron" should not be earlier than 14 years. But after that, for five or more years, you can work on obtaining the indicators mentioned above.
Sports science and practice have long and persistently sought, developed and implemented the most optimal methods and means for the development of physical qualities, including strength. But leading physiologists admit that despite the fact that coaches and athletes find effective exercises and rules for their use to achieve the desired results, in some cases there are no reliable scientific explanations for why this happens.
There are some sports where strength is one of the main winning factors. These are weightlifting, powerlifting, athletics in terms of throwing, pushing, sprinting, jumping, artistic gymnastics, all types of wrestling ... Among the representatives of these disciplines there are outstanding athletes who show the superpowers of a person thanks to genetic data, special training, nutrition and rehabilitation means. Most training methods are designed for people who are predisposed to developing strength.
Basketball is played primarily with the head, and then with the hands and feet. Therefore, it often happens that an athlete gifted with game thinking is, in terms of physical abilities, an ordinary person, or even “below average”.
The development of the strength of sprinters, wrestlers, weightlifters involves preparation for a specific date of the competition. A person climbs a "high mountain" and hopes to be at the top on the day of the competition. And then downstairs: rest, and all over again...
Basketball is a completely different matter, here the playing season lasts from six to eight months. Obviously, direct copying of training programs from representatives of strength sports is unacceptable. Learn, choose, adapt, try and apply - that's where the benefits lie.
When designing strength training programs, the principle of an individual approach must be observed. The team works in a single methodological manner, but always taking into account the needs and abilities of each player. From the same principle follows the prohibition to arrange power competitions, especially in overcoming a one-time maximum resistance. You should abandon such exercises that cannot be repeated in one approach less than four times. You should not “try” the maximum weights - except for injuries, this will lead to nothing. When choosing exercises, you need to know and take into account the structure of the body, past and current health problems, and personal preferences.
It is very important to teach the athlete the correct technique, to help him "feel" and love the exercise. Proper technique is the key to progress, which is the key to motivation. Nothing encourages the continuation of work as much as positive dynamics, albeit not too significant.
Conventionally, all athletic exercises are divided into "global", in which almost the entire body is involved, "regional", where muscle masses are involved (several muscles) and "local" - the main movement is performed by one muscle. In our practice, when choosing training means, it is better to focus on “global” and “regional” exercises.
Why? First, we will save time, which is always catastrophically small. Secondly, it has been proven that heavy exercises have a deeper and more effective effect on the body. Some of the exercises are performed in simulators, some with free weights (barbell, dumbbells). Professional athletes prefer to use free weights, except when there is no equal replacement for the simulator, or the load is given for the purpose of rehabilitation and special conditions are needed (angles, amplitude, smoothness, etc. ). Free weights are effective with the right technique.
Choirs of muscles involved in any complex movement can be divided into "stabilizers" and "generators". "Stabilizers" hold the pose, and "generators" produce the movement itself. When working with a barbell and dumbbells, the athlete needs not only to move, but also to maintain the required posture, the torso as a stable platform. Any movement, even if we are not aware of it, starts deep within us. Therefore, it is wise to use exercises with free weights, because they just stimulate the “deep” muscles to develop.
Strength is an almost entirely physical quality. It depends on the volume and quality of muscle mass. Other circumstances play a secondary role.
The main condition for successful strength training is a well-chosen combination of load and recovery. During work, the muscle is destroyed, and is built and acquires new qualities during the rest period, when biological restructuring occurs at the cellular level in response to the proposed load. Rest may require at least 48 hours, and in case of severe exposure up to 96 hours. Practice shows that alternating hard workouts with relatively light ones is very effective.
The key is to understand that strength training is an essential part of a player's preparation. Classes should be regular. If your pupils do push-ups from the floor three times a week, pull up on the horizontal bar, squat (even without weights), train the press and back in at least four sets of 10 to 30 repetitions, depending on the possibilities, this is already quite enough for a great start in becoming an athlete.
5. Quickness
In basketball, there are no moves that need to be done fast. Accuracy, timeliness, advance in martial arts - that's what is important and necessary. To do this, each athlete must have a margin in speed.
Quickness is a complex psychophysical quality that depends on many factors. It can be grouped along three main lines. Firstly, the speed of resourcefulness, when you need to find a way out of the situation in the shortest possible time. Secondly, the decision to take this exit, because we often give ourselves a choice of what to do when there are options. Thirdly, the so-called speed of movements. If speed has already shown itself in correct resourcefulness, if it has led to an instantaneous adoption of a motional decision, then it is also obliged to ensure its implementation without delay. When movements easily and smoothly pass one into another, when muscle impulses do not interfere with each other and are consistent with the play of external forces, when this is done at a high pace, then we say: "The work goes smoothly."
A fast player generally needs to have the knowledge, experience, and flair to anticipate situations so that he can make quick decisions. This largely depends on thoughtful work in training and games, as well as the coach's help in analyzing what is happening. The player needs to be decisive in order not to hesitate with the choice and implementation of the plan. The role of the psycho-emotional state (confidence, courage, aggressiveness) is important here. And again, one cannot do without the interaction of a coach and an athlete, because the listed components are acquired and developed.
Finally, the player must be taught the rational technique of performing tricks.
As noted earlier, the development of speed can and should be worked on, it can be trained. It should be remembered that in the game it is not the speed of individual movements, which is called agility, but the speed of the result that is more important. A fast head is always better than fast legs, but it is desirable to have both.
People are different from each other in terms of psychomotor data. Usually the best pass through the sieve of sports selection, but even among them there are those who stand out.
There are enough situations in game trainings and directly in the game itself in which the athlete trains the speed of movements. It is only necessary to prepare the ward, to give his movements correctness, and the game will teach speed. There is no special need to train speed outside the basketball court, if only for the reasons that in the end, a minimum and not long-term gain will be obtained with a high risk of injury.
You can give a simple advice, which, however, is extremely difficult to implement. In order to become truly fast, you need to accustom yourself to never, under any circumstances, give in to martial arts: in training, matches, life situations.
6. Endurance
An endurance player is able to remain effective in action regardless of the intensity and duration of the played segments throughout the entire participation in the match.
Unlike some other sports, especially cyclic ones, where endurance can be expressed in specific physical quantities (time, speed, work, power, etc.), in basketball it is determined subjectively and only indirectly by statistical indicators with taking into account the role of the player and the installation for the match. The manifestation of this quality depends on the motor tasks offered by the opponent during the competition. Thus, in some games, the athlete turns out to be hardy, but not in others. The endurance of a basketball player is a relative quality.
Sports science has explored and studied the steady state of the body over long periods of time after a change in input conditions. In basketball, the impact on an athlete changes frequently and quite significantly. Accelerations, decelerations, change of directions of movements, alternation of horizontal and vertical movements... It is appropriate to consider that most of the competitive period the body is in the modes of transition from one state to another.
It is difficult to accurately describe the biochemical, psycho-emotional and other processes, as well as their relationship, occurring at the time of the game of a particular athlete. But, analyzing the competitive activity of basketball teams, one can see that a number of situations are typical, including the presentation of requirements for functional training. Particularly endurance.
Man is a living "machine" with his own characteristics. Nature created it for certain modes of operation, laid down the ability to develop them: the power and capacity of energy sources, the strength of the structure of the whole organism and its individual elements, the speed of the control apparatus and executive organs . .. Coaching wisdom is to know what and to what extent can be changed and what not.
Special endurance should be cultivated on the basketball floor, simulating the conditions of game situations in exercises that, in terms of duration and intensity, take into account competitive realities and the capabilities of the athlete's body. But if game endurance appears and develops only on the court, then you need to prepare for this moment in advance: training in the forest, at the stadium, in the gym, etc. Here you can clearly see the need for creativity, multiplied by knowledge.
Here is what the outstanding Soviet neurophysiologist N.A. Bernshtein said: “The quality of endurance is even more complex or, as they say, complex. It is entirely based on the friendly cooperation of absolutely all organs and systems of the body. For its manifestation, a high degree of well-establishedness is necessary: both metabolism in directly working organs, and transport - the circulatory system that supplies them with food and removes waste from them, and supply organs - the digestive and respiratory systems, and, finally, all organs of supreme control and regulation - the central nervous system. In essence, a hardy organism must satisfy three conditions: it must have rich reserves of energy in order to have something to expend. He must be able to give back at the right moment - to “lay out” them with a wide hand, not allowing a single unit of energy to accumulate. Finally, at the same time, he must be able to spend these resources with rigid, reasonable prudence so that they are enough to cover as much useful work as possible. To put it briefly, being hardy means having a lot, spending generously, paying sparingly. As you can see, this quality characterizes the entire complex economy of the organism as a whole.
7. Movement
When it comes to a player's fitness, the first thing to evaluate is their ability to move adequately.
In basketball, you need to have a lot of skills in terms of movement: moving forward and backward, sideways, stops, turns, jumps and their various combinations. They will be effective if they meet the basic requirements that help solve the problems that arise in the game.
First, it is stability - the ability to resist influences in both static and dynamic positions. Secondly, agility is the ability to change the position of the body or the direction and pace of movement at one's discretion and control. Thirdly, timeliness is the ability to be in the right place at the right time, which implies a margin in speed.
There has always been a concept of "correct technique", including for movements, although ideas have changed along with the transformation and development of the game itself. It is not difficult to assume that the best basketball players demonstrate the most effective forms of movement. But each player has his own unique manner of performing individual elements. N.A. Bernshtein noted: “If we were not afraid of violence against the language, then it would be quite appropriate to say that any athlete should purposefully and systematically develop his own “run”, “jump” and “throw”. The task of the coach is to help in this matter.
We will assume that the executive organs of our body, through a certain training, are strong, flexible, fast and enduring to perform movements. You can get new motor skills by practicing. But what is exercise and how to deal with it?
The longer a person devotes himself to some occupation, the more likely his work goes. A living organism does not deteriorate from it, but, on the contrary, becomes stronger, more enduring, more skillful, more dexterous, especially in relation to the very type of activity that it was engaged in. This property of the body is called exercise capacity.
As elsewhere, in education there are laws and rules that govern this process. To understand them, we must first turn to the history of the emergence of exercise.
In nature, everything makes sense, she does not make mistakes and does not do too much. If something exists, such as the ability of some organisms to acquire new knowledge, then it is extremely necessary and works perfectly. There was a time when all living things were born, lived their lives and died, not having the slightest opportunity to acquire even a modicum of personal experience. But at a certain stage of development, individual organisms had this gift - a chance to acquire new knowledge and skills. At the forefront was natural selection.
Those who went further in the great competition of life differed from others, first of all, in the structure and functionality of the central nervous system (CNS). It is with the help of this “commander-in-chief” that management is carried out (including movements), it is he who receives and processes information to form a new one.
Everything that has ever been born by an irresistible force pushes for survival and procreation. There is a constant competition "who wins whom, he will eat him." Any new knowledge gives its owner an advantage over a hitherto equal opponent. To at least not give in, the opponent must find an effective antidote. In this competition, the process of development, the process of learning, takes place.
Motor skill — mastered ability to solve one or another type of motor task. A motor task is an image of a movement that needs to be performed and in which information about the goal, means and methods is correlated.
The coach can build an athlete's training in the necessary skills, offering a range of motional tasks that are feasible to perform at the moment. It is necessary to indicate what should be done, and how - let the brain figure it out. Directing in the required direction and gradually complicating the condition, you can achieve what you want.
If we consider that a skill is not the form of movement itself, but the sensations that control the progress of its implementation, then it is important to teach the sensations when performed correctly. For effective assistance in the development of technical elements, it is necessary to understand the following:
— New knowledge will not appear in a person without his desire and participation. A skill is not a conditioned reflex that can be developed against the will of the student. The skill is actively built by the CNS. Exercise is active construction.
In all techniques, even at first glance simple, there are many lightning-fast and elusive details. Everyone knows that seeing at least a hundred times how something is done and doing it yourself is not the same thing. The big difference is to establish the type of movement from the outside and feel it from the inside.
— It takes time to learn. The student should feel “full”, and with different options for complications. Reasonable insight can speed up this process. The following law applies to a number of skills: firstly, at some point the skill is comprehended immediately, as if it had found insight, and secondly, once “caught” a skill of this kind is never lost again.
- Mastering any skill does not go smoothly and smoothly. Along with qualitative leaps and climbing steps, the process often includes more or less long stops (hiccups), and sometimes even seemingly temporary deterioration. But they will surely be followed by a leap for the better, if you do not give up and continue to work hard. Unless, it probably makes sense to take a short break in training or add variety to it. Perseverance in classes at those moments when a hitch is clearly felt and the movement does not stick can bring noticeable harm.
- The coach does not need to call, and the athlete does not need to follow the details of the movement, which has already been adjusted and passed into the category of automatisms.
- It is unpromising to show the student his mistake, which he has made or potentially will make, together with calls not to do so.
- After a skill is well mastered, in order to consolidate it, it is necessary to vary the conditions in which it manifests itself (darkness, uneven surface, sounds, etc.).
Summarizing this chapter, I would like to recall the main theses of the above:
- All work on the physical qualities should eventually be realized in improving the movement of the player.
— Basic requirements are imposed on the movements of a basketball player: stability (balance), maneuverability and timeliness (reserve in speed). This must be remembered and taken into account.
— Movements are carried out by muscles, but controlled by the central nervous system, so we prepare the muscles, and it is the system of nerve cells that we exercise.
8. Agility
There are few contenders to compete with basketball for the title of the most agile sport. Dexterity is the main quality that gives a decisive advantage in the competition. According to the definition of N.A. Bernshtein, this is the ability to cope with the motor task that has arisen: correctly, quickly, rationally and resourcefully.
Agility is specific. A great basketball player will certainly look awkward when he takes up exercises with a soccer or volleyball for the first time in his life. Of course, after a short period of training, an athlete will master a new art for him better than many average people in terms of motor abilities. And yet, I think, there is no direct transfer of skills, dexterity from one sport to another.
Agility is individual. It largely depends on innate abilities. But each person can improve this quality in relation to one or another type of physical activity. There are two components to success. First, the largest possible accumulated arsenal of various motor skills. Secondly, the experience of solving motor tasks in the maximum amount under various conditions.
For basketball, agility is an irreplaceable and uncompensated quality. The more it is, the better the player. Dexterity is the “queen”, and all other qualities are her “servants”, with the help of which she will present herself in the best possible light or fail, despite her excellent physical shape.
Agility must be distinguished from good coordination. Coordination lies in the movements themselves, and dexterity is manifested in the external environment. A player trained in technical elements, correctly and beautifully performing the entire arsenal of basketball movements, may turn out to be dexterous in this episode, or may not solve the required task. "What's the use of a skillful game when you lose" - says the English proverb.
Based on the foregoing, when selecting children for a team, the first and only thing to pay attention to is the inclinations for the development of dexterity, because the rest can be brought to the desired conditions. It is not easy to determine it, it requires a special talent and a trained eye of a breeder. It is not easy to measure it, because motor resourcefulness, as dexterity is also called, is intellectual.
In this case, it is useful to apply this method. If a person "A" with average psychomotor data can, as a result of a long training, perform this or that automated operation quite successfully, quickly and skillfully, and a person "B" will be able, after looking, to perform the same operation no worse the first or second time, then undoubtedly, it is difficult to indicate a more suitable candidate for the right to be called a dexterous person in a motor sense than a person "B".
Build a tribe of people who believe in you and who encourage you to accomplish your goals. 
Losing and failing to meet goals are inevitable parts of basketball. Great players are not afraid of failure, they know they occasionally fail on the road to getting better. Use your failure to motivate you to your successes. 
In his documentary “Muse” he reveals his self given nickname was to get him through the struggles he was going through off the court which were distracting him on the court. 
Pack your bag the night before, eat the same pre game snack, listen to the same songs during warmup, create your game day routine
When you have permanent confidence, you don't become crushed by mistakes. You can grow and learn and even be thankful for mistakes because they will show you ways you can improve.
Finally, you need the skills in place to make the split second choices when it matters most--that means being a student of the game. Watch film, study, and know what the great play makers do when they are behind, when they are up, when they need to foul, when they need to score. Here are several practical ways to end the game well.
Mentally tire them out.
NBC Camps is a member of US Sports Camps network of outstanding summer sports camps throughout the world. Players, coaches, parents and members of the media interested in learning more about NBC Camps are invited to visit www.nbccamps.com or phone 1-800-406-3926.
Modesty adorns a person, but shyness has not yet benefited anyone: most often it becomes a serious problem in communicating with people around. 
Let's try to identify the reasons why it is difficult for you to start communicating: 
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Books, documentaries, podcasts, and even educational shows on Youtube give you tons of topics to connect with people. 
Don't expect instant success, and don't think about the result. Just take the initiative, take the first step. Don't be discouraged if she doesn't want to talk to you. Maybe it's not you, but she's just in a bad mood, or her shoes are tight. Surely, on the second, third, or maybe fourth attempt, your efforts will be crowned with success, and you will be able to interest someone. The main thing is not to give up and not lose heart. The ability to communicate with the opposite sex is a skill that requires practice, such as the ability to play a musical instrument. 
Or maybe you dreamed of learning how to dance salsa? By the way, dance studios are a great place to meet girls, as there are usually not enough male partners there. Explore everything carefully and choose what you like best. People who are passionate about one common interest always have something to discuss. You will make new acquaintances, and perhaps a real friendship or love will arise with someone. 
The reason for the excitement of the athlete is himself. Light jitters are a natural phenomenon before the game, as before any responsible event. 
But no extraneous thoughts that “my game is not going well today”, or “we win / lose”, or “the opponent is so aggressive and scary”. 
Based on this phrase, it becomes clear that in order to achieve something in life, it is necessary to make appropriate efforts. But for these actions it is necessary to have good self-esteem, positive perception and a sense of self-confidence. 
Communicate more 
Only in this way can you gain self-confidence. 
You need to start with small goals, but those that you can achieve easier and faster. 
Therefore, the first phase is a long step, the task of which is to extinguish the tempo. At the end of the first phase, the walking foot, it can be either the right or the left, touches the parquet with the entire area of the foot. 
On two steps, the player can also receive the ball, but that variety still has a wider range of applications, including the release from the guardian, for example, to set up a barrier. Roughly speaking, a player who stops two steps several times per possession may never touch the ball at all. 
Strictly speaking, this is an intermediate link between tempo movement and static. 
For example, a defender must be able to keep one on one against an attacker. 
Therefore, in no case should he insult, ridicule or humiliate his students, the opposing team or the judges. He must set an example A coach working with young players has a huge responsibility for their education, and he must constantly remember this responsibility [2]. 
Self-confidence is an internal state of a person when overcoming difficulties in order to achieve a result. 
In children and adolescents, self-awareness and self-esteem are not constant and often change depending on success or failure in those activities that the child considers important for himself, such as basketball. 
The best coach is not the one who blindly imitates eminent mentors, but the one who works, taking into account the characteristics of his team, such as the age of the players, their skills, common goals and attitudes towards the wards. 
E., Krivshenko L. P. Pedagogy: Lecture notes. - 2nd ed., revised. and additional - M .: Yurayt Publishing House, 2010. -239 p. 
For example, this applies to the effort when stretching muscles, the weight of weights in strength training, the length of the cross-country distance, etc. 
Basketball has a wide variety of requirements. Much needs to be taught and developed, and the time for this is catastrophically short. Doing too much, we just lose it. 
In physical training, a combination of load and rest is effective. Reasonable rest is the key to success in improving "physics". 
Many people came to him for advice and words of wisdom. Once a neighbor woman came to Rumi with a boy and said: 
So there is an injury out of the blue and "it is not known why." 
Perhaps the answer lies in the fact that our body is a functionally inseparable extension of the brain, and vice versa. 
First, we prepare the actuator, heat it up and stretch it. At the same time, internal systems - the heart, lungs, and so on, are also activated. 
For a more efficient use of time, it is possible at the time of stretching exercises to learn in practice the location and purpose of body parts and the muscles that set them in motion. In the special part, emphasis should be placed on the correct technique of techniques, especially when they occur at a slow and medium pace. 
In basketball, it can be achieved through simple stretching exercises. 
Given the basketball specifics, it is reasonable to stretch from 6 to 12 minutes in the warm-up before training or a game and 4-6 minutes in the cool-down (after the entire load). 
Soon they will learn to dose the load in accordance with their own capabilities. The best success is achieved in the most natural way, giving the most pleasure. 
Even refereeing is loyal with regard to contacts, power struggle. Thus, athleticism has become one of the components of basketball, and every coach, every player should take the development of strength seriously. 
7 of her own, six or more times, can also be recognized. strong. 
But leading physiologists admit that despite the fact that coaches and athletes find effective exercises and rules for their use to achieve the desired results, in some cases there are no reliable scientific explanations for why this happens. 
A person climbs a "high mountain" and hopes to be at the top on the day of the competition. And then downstairs: rest, and all over again... 
). Free weights are effective with the right technique. 
Rest may require at least 48 hours, and in case of severe exposure up to 96 hours. Practice shows that alternating hard workouts with relatively light ones is very effective. 
Secondly, the decision to take this exit, because we often give ourselves a choice of what to do when there are options. Thirdly, the so-called speed of movements. If speed has already shown itself in correct resourcefulness, if it has led to an instantaneous adoption of a motional decision, then it is also obliged to ensure its implementation without delay. When movements easily and smoothly pass one into another, when muscle impulses do not interfere with each other and are consistent with the play of external forces, when this is done at a high pace, then we say: "The work goes smoothly." 
And again, one cannot do without the interaction of a coach and an athlete, because the listed components are acquired and developed. 
.. Coaching wisdom is to know what and to what extent can be changed and what not. 
In essence, a hardy organism must satisfy three conditions: it must have rich reserves of energy in order to have something to expend. He must be able to give back at the right moment - to “lay out” them with a wide hand, not allowing a single unit of energy to accumulate. Finally, at the same time, he must be able to spend these resources with rigid, reasonable prudence so that they are enough to cover as much useful work as possible. To put it briefly, being hardy means having a lot, spending generously, paying sparingly. As you can see, this quality characterizes the entire complex economy of the organism as a whole. :no_upscale()/cdn.vox-cdn.com/uploads/chorus_asset/file/13128999/KELDON_JOHNSON_MBB2018_01_CW_600x900.jpg)
You can get new motor skills by practicing. But what is exercise and how to deal with it? 
But at a certain stage of development, individual organisms had this gift - a chance to acquire new knowledge and skills. At the forefront was natural selection. 
Everyone knows that seeing at least a hundred times how something is done and doing it yourself is not the same thing. The big difference is to establish the type of movement from the outside and feel it from the inside. 
Perseverance in classes at those moments when a hitch is clearly felt and the movement does not stick can bring noticeable harm. 
It largely depends on innate abilities. But each person can improve this quality in relation to one or another type of physical activity. There are two components to success. First, the largest possible accumulated arsenal of various motor skills. Secondly, the experience of solving motor tasks in the maximum amount under various conditions. 
"What's the use of a skillful game when you lose" - says the English proverb. 
