How to get really good at basketball

In each school, children are introduced to different sports, and the most common games are volleyball and basketball. They tell the basics, but few people after these lessons become Michael Jordan. However, it is quite possible to achieve sports success. If you always hit the ball in the basket and decided to learn how to learn how to play basketball, read this article. We'll walk you through the first steps to help beginners start playing well.

At what age do you start playing basketball?

Of course, if you want to build a career as a basketball player, you have to start in childhood. The most optimal age for the first basketball lessons is 8-9 years old. Some professionals started at the age of 12, but not later. At this age, the body is considered sufficiently strong, and the brain is ready to build complex schemes.

Sometimes a child is too small and is not taken to the section. But his parents may be advised to attend prep basketball for 1-2 years. There, the kid will not be taught the technique of the game, but he will begin to learn how to control the ball. This game will positively affect the health of the child and his development. It helps to develop endurance, develop coordination and agility. Basketball players improve their vision and logical thinking.

Who is banned from basketball practice?

They are not available to people with the following diseases:

• cardiovascular diseases;

• excessive mobility of the cervical vertebrae;

• flat feet;

• gastric ulcer;

• asthma and other respiratory diseases;

• diseases of the musculoskeletal system.

Exercises for Beginner Basketball Players

Not a single training session takes place without these basketball exercises, therefore, their implementation must be approached especially responsibly. They are aimed at developing the basic necessary skills:

To speed up the effect of basketball training, start with 5 minutes of running without stress.

After that, you can do the following exercises, which are needed to warm up each muscle group.

Shoulders

Stand up straight and stretch your arms out to the sides. Straight arms should move in a circle: 10 turns back and forth.

Pelvis

Fix the hands on the belt, and spread the legs shoulder-width apart. Perform rotations in the hip joint.

Back

Bend your elbows and press them to your chest. Put your feet shoulder width apart. Turn right and left 5-10 times in each direction.

Knees

Stand up straight, connect your toes and heels. Bend your knees slightly and put your hands on them. Perform circular movements with your knees, helping yourself with your hands.

Ankle

Keeping the hands on the belt, and placing the right foot on the toe behind the back behind you, you need to make several rotations of the feet. After a while, change legs.

Squats

Squat 5 times. The exercise must be performed carefully, do not lift your heels off the floor, and stretch your arms in front of you.

How to learn how to throw a ball correctly?

The ability to throw the ball correctly is practically the most important thing in basketball, so pay more attention to throwing exercises.

• Stand 2-3 meters from the ring. Take two slow steps. Standing on one leg, throw the ball into the ring;
• get behind the line. Hit the ball on the floor a couple of times. Take two steps towards the ring. Throw the ball into the basket;
• standing on the three-point line, throw the ball at the wall and catch it. Take two steps and throw the ball around the ring;
• to get the ball into the basket, you need to throw it into the corner of the rectangle drawn on the shield.

Leg development

If you take an extra step, you can lose points and let the team down, so you need to have trained legs. Practice the jump stop.

• Do not change position while performing the exercise;
• throw the ball against the wall, catch it with both hands and at the same time jump with both feet;
• choose one foot as a point of support and turn forward and backward on it;
• imagine that you are catching the ball with your hands while in a jump, land and make turns on the supporting leg. Please note that you need to land on 2 legs.

Practicing the pass

Basketball is a team game. Even if you accurately hit the ring, you still cannot pass the ball to others, you will be of little use to the team.

• Stand 2-3 m from the wall. Throw the ball at her twice and catch it;
• hold the ball with both hands. Make a movement with brushes, directing it to the wall;
• Gradually increase the distance between the player and the wall. During long passes, you need to take a step forward.

Learning to dribble

Do you remember how pathetically Adriano Celentano dribbled the ball in the film "The Taming of the Shrew"? You can do the same if you practice these exercises;

• quickly toss the ball with the fingers, keeping it off the floor;
• transfer the ball from one hand to the other by wrapping it around the body, head or leg.

Basketball is a very versatile sport, so many skills will have to be developed. A basketball player must accelerate, practice shuttle running, be able to run backwards and move on half-bent knees, work out the speed of hand movement (which is very important when intercepting).

How to learn to play basketball from scratch

“School 2. 0” is the best educational project in the history of Russian basketball, which has collected in one material all the basic skills that are needed for those who want to jump like Michael Jordan and throw a three-pointer like Steph Curry. We literally chew on you how to play basketball and become cool. Lots of videos included.

Passion for basketball usually begins with the ball hitting the basket. Do not deprive yourself of this pleasure, learn to score from under the basket, then from two steps ... But after that, you should think about what elements to master in order to become a “correct” basketball player. We won't let you get bored - we won't fill all basketball practice with boring stops and turns. But in general, you can’t do without it, because the correct work of the legs, the habit of standing firmly, not mincing, not taking extra steps, quickly and correctly changing the direction of movement is an absolute must for a basketball player. Plus, of course, dribbling and passing.

In general, to start the basketball path, “School 2.0” recommends exercises to develop the following skills during basketball training:

1. Throw
2. Footwork
3. Transmission
4. Maintaining

Do two or three dozen workouts, combining the exercises from the following list, and you will notice real progress. Start each workout with 2-4 minutes of quiet running and such a joint warm-up:

Exercises are performed one after the other without stopping.

1. Shoulder warm-up. Stand up straight and stretch your arms out to the sides. Make circular movements with straight arms 10 times forward, then 10 times back.
2. Pelvic warm-up. Put your hands on your belt, feet shoulder-width apart. Perform rotations in the hip joint, as if twisting a hoop, 10 times in each direction.
3. Back workout. Bend your elbows and press to your chest, feet shoulder-width apart. Do rotations in the lower back 5-10 times in each direction.
4. Knee warm-up. Stand up straight, feet together. Squat down a bit and put your hands on your knees. Then perform rotational movements with your knees, helping yourself with your hands. Do 10 times in each direction.
5. Ankle warm-up. Put your hands on your belt. Place one foot on the toe slightly behind you. Resting on your toes, do 10 rotations in the ankle joint in each direction, then change legs.
6. Squats. At the end, do 5 deep squats, keeping your heels on the floor and extending your arms in front of you.

Throwing

Get used to throwing correctly right away - with one hand (the other can only hold the ball), with reverse spin. The forearm is perpendicular to the floor, the arm straightens completely, the hand “closes”. Listen to how the ball blows up the net - it's a thrill.

1. Shooting stand

1. Stand straight, feet shoulder-width apart, ball in hand.
2. At the signal, take a throwing stance, and at the next signal, return to the starting position.
3. Ready to throw: legs bent, back straight, slightly tilted forward. Throwing hand behind the ball (not sideways!), the second hand holds the ball in front-side.
4. Raise the ball to shoulder level.
5. Repeat 10 times with right and left hand.

2. One-handed throw on the spot

1. Get into the throwing position. The ball lies in one hand at the level of the head, the elbow is directed forward, the second hand does not help.
2. Squat down a little and with the simultaneous extension of the legs and elbow, throw the ball up in front of you. Stay in the final position until the ball hits the floor.
3. Repeat 10 times with right and left hand.

3. Throw with one hand into the ring from one meter

1. Stand under the ring, the ball is in your hand at shoulder level. The other hand does not help!
2. Squat down and at the same time extend your legs and arms, make a throw around the ring. Keep the final position of the straightened arm and closed hand until the ball hits the floor.
3. Try to hit the ball in the corner of the rectangle drawn on the shield, then the ball will be in the ring.
4. Throw from different positions. 10 times with the right and left hand.

4. Medium throw

1. Stand at a distance of 3-4 meters from the ring and take a throwing stance. Sit down and with the simultaneous extension of the legs and arms, make a throw around the ring. Keep the final position of the straightened arm and closed hand until the ball hits the floor.
2. Throw from different positions.

1. Stand a few meters from the ring. Make yourself an autopass, take a small jump forward, catch the ball, take a shooting stance, and hit the basket.
2. Perform the exercise 10 times with your stronger arm.

5. Two steps - throw

1. Stand three meters from the ring. Take two steps from the spot and throw the ring.

1. Get on the three-point line. Take a couple of hits with the ball, then two steps and throw the ring.

1. From the three-point line, make yourself an autopass. Then catch the ball, take two steps and shoot the ring.
2. Try to hit the ball in the corner of the rectangle drawn on the shield.
3. Repeat 10 times with right and left hand.

6. Two steps - low shot

1. Get on the three-point line. Take a couple of hits with the ball, then two steps and throw from the bottom of the ring.

1. Stand three meters from the ring. Take two steps from the spot and throw the ring from below.

1. From the three-point line, make yourself an autopass. Then catch the ball, take two steps and shoot the ring.
2. Try to hit the ball in the corner of the rectangle drawn on the shield.
3. Repeat 10 times with right and left hand.

Footwork

Glue your feet to the floor. No extra steps! Otherwise - "jog", whistle, give the ball to the opponents.

1. Jump stop

1. The exercise is performed on the spot. Make yourself an autopass, catch the ball with two hands and at the same time do a two-foot jump into a basketball stance.
2. Determine the axial (supporting) leg and perform turns on this leg forward and backward.
3. Then imitate the following sequence of actions:
   take the ball in your hands, being completely in the air;
   land on both (!) feet at the same time;
   do turns around the same (!) leg.
4. Repeat the exercise 10 times: 5 times turning on the right foot and 5 times on the left.

2. Walking stop

1. The exercise is performed on the spot. Make yourself an autopass, catch the ball with both hands and stop at the same time with two steps into the basketball stance.
2. The axial (supporting) leg will be the one with which you took the first step - on this leg, perform turns forward and backward.
3. Repeat the exercise 10 times: turning 5 times on the right foot and 5 times on the left.

3. Zigzag without a ball with a jump stop

All changes in the direction of movement are made by a clear turn around the near leg - even through the “face”, even through the “back”. This is very important in basketball!

4. Zigzag without a ball with a stop in steps

It is performed in the same way as the previous exercise, but the stop at the cone is one-two, not a jump.

Transmission

Mastering the culture of passing will not only earn you the respect of your playmates, but it will also give you a lot of fun. Maybe even more than hitting the ring.

1. Passing with two hands into the wall

1. Stand 3-5 meters from the wall. Pass the ball into the wall with both hands from the chest.
2. Hold the ball with both hands from the sides and direct it to the wall with a wrist movement. As a result, the arms at the elbows should straighten, and the hands should “close”.

1. Move further back to make longer passes. At the moment of such a transfer, one leg takes a step forward. Catch such a transmission from the floor.
2. Repeat the exercise 15-20 times.

2. Passing with one hand into the wall

1. Stand 3-5 meters from the wall. Pass the ball into the wall with one hand from the shoulder.
2. Hand behind the ball, thumbs up. Carpal movement.
3. Repeat the exercise 15-20 times for each hand.

3. Lying One-Hand Pass

1. Lying on your back, pass with one hand up.
2. Repeat the exercise 15-20 times for each hand.

Dribbling

Great basketball dribbling is the key to all doors. Not to mention how effective it is.

1. Palms on the ball

1. Take the ball in your hands and move it from hand to hand, hitting it with your palms.
2. Start slowly and then speed up. 15 seconds slow, 15 fast.
3. Repeat 1-2 times.

2. Ball on fingers

1. Quickly toss the ball with your fingertips from one hand to the other: raise and lower in front of you;
   sit down and get up;
   raise and lower in motion.
2. Perform each exercise 2-3 times for 15 seconds.

3. Ball around the body

1. Move the ball from one hand to the other as quickly as possible: around the body;
   around the head;
   in a basketball stance around the leg;
   in a basketball stance figure eight around the legs.
2. Do 5 reps each side.

4. Low dribbling on the spot

Low ball dribbling in different positions:

1. Basketball stance, feet parallel. Dribble to the side of your foot. Free hand in defense position.
2. Sit on the floor and dribble the ball from your side, bringing the ball closer or further away.
3. Repeat 15 times with each hand. Do 2-3 sets.

5. Medium dribbling on the move

1. Medium dribbling of the ball (height to the waist) on the move. Do it at speed.
2. Make a turn leaving the ball in place and picking it up with the other hand.
3. Dribble two courts with each hand.

6. V-dribbling in front of you

1. Stand in a basketball stance.
2. Dribble with one hand in front of you in a V, with your right and left hands in turn.
3. Repeat 15 times with each hand. Do 2-3 sets.

7. Crossover

1. Move the ball in place in front of you from one hand to the other.
2. First do the exercise for each stroke.
3. Then - for every third hit.
4. After translation, touch the floor with your free hand.
5. Repeat 15 times with each hand. Do 2-3 sets.

8. Underfoot transfers

1. Transfer the ball between the legs from one hand to the other.
2. Translate every third hit with the ball.
3. After translation, touch the floor with your free hand.
4. Repeat 15 times with each hand. Do 2-3 sets.

That's it for starters. Of course, it would be nice to learn how to fly - in the sense of jumping high without a trampoline. But that's another story. If you only jump, you are a jumper. And if you have mastered these exercises, you are almost a basketball player. Then you can already learn to play in a team, in real contact conditions.

Why Andrey Kirilenko created School 2.0:

And remember,

"School 2.0"

will introduce you to people who you want to follow an example from: winners in whom at first no one believed; music and film stars going crazy about basketball; heroes who, thanks to sports, managed to overcome themselves.

School 2.0 will recommend movies and books, and they will help you move mountains. With us you will be in trend and understand that success breeds success.

School 2.0 has no entrance exams. Do you want to be beautiful, healthy and smart?

You are already accepted.

BTW, WE ARE DOING FREE OPEN TRAININGS TOGETHER WITH THE GREATEST GROUND #HARDCOURT. ON THIS WEDNESDAY, FOR EXAMPLE, VICTOR CHEIRU WILL TEACH EVERYBODY TO THROW THE BALL.

FOLLOW ALL OUR TRAINING HERE

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