Basketball players training: typical exercises, basic techniques, training features

Basketball, like any other sport, is a business where success can be achieved only by training regularly and with high quality. You need to constantly hone existing skills and develop new ones. Training of basketball players can be either individual or team under the guidance of a professional coach or independent. In the article we will consider the basic techniques and proven exercises from the masters, which are suitable for both novice athletes and professionals.

Important aspects

Many incorrectly believe that in order to become a successful basketball player, it is enough to have high growth and craving to engage in this sport. Not at all. The most important thing is the quality systematic training of basketball players.

A novice athlete must pay attention to these aspects:

1. The study of theory. Sport is also a science. The training of basketball players is important, as well as the study of the rules of this game, methods and ways to hone and develop skills, dribbling schemes, preparing the body for the game.
2. Physical development. Training basketball players is not always the game itself or the study of its individual techniques. The athlete must be strong, resilient, agile, fast and “jumping”. And for this you need to devote time to classes in the gym, and classic jogging.
3. Testing technology. Even professional players throughout their careers continue to get acquainted with all kinds of game techniques. They try, practice various techniques in order to understand what is good and what is not very good. Critical attitude is important for future success. Weaknesses are worked out with the help of special exercises.
4. Acquaintance with tactics. Basketball is not only a physical, but also a mental game. Each athlete has his own set of tactics. You must accurately select from them the one that is most successful at the moment. The player continuously analyzes the actions of opponents, looking for a good moment to throw or intercept the ball. Novice basketball players get acquainted with existing tactics, determine when they are useful, in which specific situations are applicable.
5. The development of willpower. If you are asked to describe the athlete, then not the last place you will call developed willpower. He knows how to set goals and achieve them, not to be upset because of defeats, but to learn from them, work on mistakes and not tire to hone his skills, constantly learn new things. Therefore, basketball is not only an exciting team game, but also intense individual psychological work.

In addition to training in the basketball hall with a team led by a coach, the athlete will certainly find time for personal self-improvement. These are classes at home, on the street and in the gym. Next, we present their examples to the reader.

Development of skills of catching and passing the ball

In order to clearly catch and pass the ball to his comrades, the athlete must learn to feel it and accurately predict the movement. This is helped by the following exercises for training a basketball player:

1. Throws the ball into the wall at the same height, but from different distances. The athlete, accordingly, should try to catch him as often as possible.
2. Throwing the ball into the wall, turning around and trying to catch.
3. Throws the ball into the wall, taking steps alternately to the right, then to the left.
4. The athlete runs along the wall, throws him some distance ahead of himself and tries to catch him.
5. A basketball player crouches, throws the ball into the wall from this position, gets up and catches it.
6. The athlete lies on his stomach, throws the ball into the wall and tries to catch him from this position. Then it flips onto its back and repeats the exercise from this position.
7. A basketball player sits opposite the wall and throws the ball to the floor so that it bounces into the wall, and then, again hitting the floor, returns to his hands.
8. Throws the ball into the wall with increasing acceleration. The athlete tries to make the maximum number of passes in a certain amount of time.
9. The athlete alternately throws the ball into the wall in various ways: from behind the shoulder, then with his right, then with his left hand, from below, from under his feet, then facing the wall, or turning his back to it.
10. A basketball player turns his right side against the wall and throws the ball with his left hand over his back. Then he catches him with his right hand and passes behind him into his left.
11. The athlete stands in front of the wall, picks up two balls. Further beating on the floor, throws into the wall. It is necessary not only to try to catch this subject in this way, but also to do an exercise with acceleration.

These are elements of the training of professional basketball players. But they are perfect for beginners too - you need to implement these steps in terms of mastery. After successfully practicing the exercises with the wall, the athlete proceeds to repeat them in tandem with another player.

Testing the ball

Planning a sports training for basketball players is also aimed at teaching the player how to dribble without even focusing on him. To achieve this difficult skill helps to regularly work out the following set of exercises:

1. The player hits the ball off the floor with his right hand, with his fingers apart. Then he does it with his left hand. After the exercise starts to turn out correctly, the player does it by stepping forward. The next complication: alternate right and left hands.
2. The player hits the ball from the floor while standing. Then sitting on the floor. The next level of difficulty is lying down. At the final stage, he repulses him, not only being in these positions, but also replacing them.
3. The athlete beats the ball off the floor, moving forward, while turning right and left, slowing down his run and, conversely, speeding it up.
4. The athlete mentally draws a certain line on the floor. Then he moves along it, beating the ball off the floor.
5. A basketball player beats him off the floor, moving forward and at the same time turning around 90 or 180 degrees.
6. The athlete dribbles, shortening and lengthening his step.

Testing the pairing technique

Training with a basketball player's ball then continues in pair:

1. Two players stand opposite each other. One of them dribbles, and the second tries to accurately copy the movements of a friend. Then the slave and the leader change roles.
2. Players try to catch up with each other while driving the ball.
3. One player plays the ball and another tries to take it. Then the athletes change roles.

Throwing the ball into the basket

The training program for basketball players necessarily includes exercises to develop the ability to throw the ball into the basket from various distances. For beginners, they are the most difficult.

Begin training by repeating the following exercises:

1. Throwing the ball into the basket from various distances, holding it with both hands.
2. Throws from the shoulder - standing, in motion, then with the right, then with the left hand.
3. Throwing the ball into the basket from different angles, but being at the same distance from it.
4. Keeping him followed by a throw.
5. Throw the ball with a hit on the shield.

This training is for beginner basketball players. An experienced athlete complicates it by setting specific goals: to achieve a certain number of hits from the number of shots (for example, 30 shots were made - in 25 cases the ball hit the target).

The next stage is a collective competition. Players of one team compete who hit the target more times, who first threw the ball into the basket from a certain distance and so on.

Now let's move on to the secrets of the best coaches and players who will help to significantly improve the quality of your exercises.

Resistance run

Basketball player training in the gym is necessarily included in the general training program. Leading trainers introduce an exercise such as acceleration with resistance:

1. For such exercises, a special "harness" is purchased. But it is successfully replaced by a sturdy towel, tightly folded into a tube.
2. The towel is thrown over the athlete’s belt.
3. Either the coach or teammate holds onto the ends of the thing with both hands.
4. At this time, the athlete turns his back to the assistant and, trying to overcome his resistance, tries to run 15-30 meters as quickly as possible.
5. A pause of 30 seconds is made.
6. And five more such accelerations with resistance.
7. Finish the exercise with a run for acceleration, but without the "harness".

Such a simple exercise over time will help the player become the fastest on the playing field.

Coordination exercise

We continue to analyze the training of basketball players in the gym. Next in turn is the next exercise, which allows players to dominate the field. These are squats with a shock absorber over your head. This improves both coordination in movements and power when jumping.

Exercise do this:

1. The player stands with his feet on the shock absorber, putting his feet slightly wider than his shoulders. Picks up the rings.
2. He then squeezes the shock absorber over his head, keeping his arms straight.
3. Keeps his lower back and arms straight, sitting down to the parallel of the hips with the floor.
4. Quickly returns to its original position.
5. Exercise is done 6-10 times in two or three approaches.

Coaches recommend including him in a warm-up immediately before the game.

Flexibility exercises

Basketball is in many ways a game specifically for range. Sometimes, how far the player will be able to stretch a particular limb (without reaching a trauma) depends on how much distance he can control.

Therefore, in the training program in the gym for the basketball player, one must not forget to include the so-called spiderman steps. This exercise develops leg mobility:

1. The athlete stands at point blank range.
2. With his right foot he makes the greatest possible step forward and places his foot to the right of the hand.
3. In this position, the basketball player is delayed for a couple of seconds.
4. Then bends his arms so as to touch the elbows of the floor. If it doesn’t work, at least with the breast or the tip of the nose.
5. Return to starting position.
6. The same exercise is repeated for the left leg.
7. For each of the legs do 8-10 repetitions.

Dexterity Exercises

It’s hard to imagine basketball training without agility exercises. After all, an excellent player not only jumps well and gets into the basket, but also accurately moves around the basketball court, responds in time to the rapidly developing situation on the field. For this skill is responsible not only for its speed qualities, but also for error-free timing and the correct calculation of their own movements.

The following exercise will help to train all this:

1. Place an empty basket exactly under the ring.
2. Spread the five cones along the three-point line. Put a tennis ball on each of them.
3. The player begins the exercise at the basket.
4. He quickly runs up to the rightmost cone, takes the ball and puts it in the basket as soon as possible.
5. Repeats the same with the remaining cones.
6. The approach is completed when all five goals are in the basket.
7. In total, the athlete must do 8-10 such approaches for training, periodically changing the position of the first cone from which the movement begins.
8. It is important not to arrange a long rest between sets - only 30–45 seconds.

Stamina training

Under the ring during a tense game, a serious fight sometimes develops. And, of course, the most hardy team wins in it. But how to learn stamina for a novice player? An exercise called the Triangle of Horror will help:

1. You will need a shock absorber with handles.
2. Take them in your hands and step on the center of the shock absorber. Your feet should be the width of the pelvis.
3. Spread your arms to the sides and hold them shoulder-width apart.
4. In this position, take the top ten steps to the right, and then to the left.
5. Repeat five times. This will be one approach.
6. Total approaches need 5. Rest between them - 1 minute.

Power and speed training

Powerful movements are appreciated in basketball - executed in an explosive, fast manner. That is why speed-strength training is the most favorite among professional athletes.

One of the most effective exercises in this category is a one-handed dumbbell jerk:

1. Place your legs across the width of the pelvis.
2. Take the dumbbell in your right hand and lower it in front of you.
3. Bend over quickly while lowering the dumbbell just below the knees.
4. Powerfully straighten the body, forward the pelvis, “squeeze” the shoulder from the side of the working leg.
5. Throw the dumbbell up and, sitting on time, catch it already on a straight arm.
6. The exercise is repeated four times on each arm in three sets.

Soft landing

The higher the player jumps, the harder it is to land. Therefore, strong muscles of the thigh and knees are important for safe play. This will help ensure “eccentric steps on the platform”:

1. Stand on an elevation with your right foot, while keeping your left on the weight.
2. Stretch your arms forward. Slowly count to 10.
3. Then lower yourself to the floor and gently place your left foot on the ground.
4. Return to starting position. Repeat this exercise 12 times.
5. Change leg. And again 12 repetitions already for her.

Training basketball players, as you have seen, is a complex of various exercises. They include not only the game on the site, but also individual lessons, trips to the gym.