Basketball pace is a very important basic skill, compared with the three basic skills of dribbling, passing, and shooting, pace is mostly practiced without the ball, which is often ignored by players. Pen ~ fun ~ pavilion www.biquge.info

In fact, the pace is the most basic part of all the techniques, and it is precisely because it is so basic that the high school basketball team rarely conducts special pace training, and only the elementary school basketball foundation class will start with the pace.

In daily training, pace training has been integrated into dribbling, passing and shooting.

Gao Jing chose a special time for pace training on Monday this time, with two purposes, one is to consolidate and test the basic skills of the players just like dribbling; The second is to strengthen and improve the pace of defense.

All defensive skills are off-ball skills, and from this week Gao Jing will start the team's defensive training, naturally, the most important step training in defense is put on the training schedule.

When the players were almost rested, Gao Jing asked everyone to line up at one end of the pitch to prepare for the next round of training.

Basketball requires constant running, and there are many ways to run, requiring players to take different steps to get themselves to the right position according to the changes in the ball, opponents and teammates.

Among them, the most basic ones are sudden start, emergency stop, running in circles, running sideways, running backwards, changing directions and other running methods, slightly more advanced, there are two steps forward emergency stop, side step emergency stop, horizontal sliding step, side sliding step, forward sliding step and other defensive steps, and then more advanced, is a combination of side step emergency stop sliding step, continuous cross step and other steps.

For the players of Licheng Middle School, the first fast-break tactical training is too difficult, and the second step training is a little too simple, which are things they have been practicing since elementary school.

It just so happened that I was tortured too much before, so I practiced the basic skills to relax.

Gao Jing asked the players to work in pairs, starting from the simplest emergency stop, running in circles, running sideways, changing directions, and then stopping two steps forward, horizontal, forward, and sideways sliding steps, passing in groups.

Because there were a total of 11 people, Gao Jing asked Zou Zhou to demonstrate first, divided Lu Yuan and Wang Yourong into a group, and watched the first five groups finish them before they went on. With five groups of teammates demonstrating in this way, there is no reason why Lu Yuan can't learn.

Sure enough, Lu Yuan completed the basic pace training well, and the progress was very obvious, from a little stiff at the beginning, to a very smooth finish of the whole movement in the end.

As for Wang Yourong, he can also complete every step with a shaking, but his movements are far less chic and free than Lu Yuan.

Seeing such a result, Gao Jing knew that her hard work was not in vain, and decided to start more advanced training.

She took the bundle of rope she had brought in and handed one to each of them, and said, "From now on, everyone will fasten the ends of the rope to their ankles, and I will mark the rope until it is marked." The position of each person's marker is different, it is based on your height, so don't change the rope. ”

Gao Jing said, also tied a rope to her ankle, and continued: "Next, we repeat the previous sliding step exercise, sliding is an important skill in defense, tying this rope will help you find the most suitable step. ”

"Beep!" Gao Jing blew the whistle, and everyone returned to their original positions and began to train on tether sliding steps.

After tying the rope, it feels completely different, once the step is too big, the rope is a dog eating when the rope is tightened and mixed with the feet, so everyone's steps are small and the speed is slow.

"It's too slow, it's too slow! Is it so scared that you have a rope tied to your feet? Adjust your pace and do it all over again! ”

Gao Jing pinched the stopwatch, very dissatisfied with everyone's performance.

Starting again, as the number of exercises increased, everyone gradually found the optimal stride size, which not only guaranteed speed, but also did not tighten the rope and cause falling.

Of course, there are still people who inevitably fall a few times and eat, such as Sun Youyou.

Sun Youyou has always hated defense, and likes the style of streetball, the pace is fast, but it is disorganized, and when you tie the rope, it is like a tight hoop spell, and if you are not careful, it is a dog eating, and if you are not careful, it is a dog eating.

After eating, he really had enough, so he secretly untied the rope and retied it, so that the length of the rope between the feet became longer, and this time it was much better.

Of course, there are also those who fall into stupidity, but they still have a tendon to continue practicing, that is Wang Yourong.

As the tallest, heaviest player in the team, and with relatively poor basic skills, Wang Yourong has suffered a lot on this rope. When he had ropes tied to his feet, he fell for a while, and fell for a while. As long as Gao Jing's whistle urges, he is in a hurry, and he will wrestle as soon as he takes a big step.

Every time Wang Yourong fell, it was earth-shattering, and it made people feel that he would smash a hole in the floor, but he quickly got up every time and continued to practice, and then Gao Jing was a little distressed and no longer whistled at him.

Compared with Wang Yourong, Lu Yuan has made rapid progress, because he does not have any step foundation, so Lu Yuan does not have any step habits. He quickly adapted to the length of the rope on his feet, and with each stride he managed the distance well, not too long, not too short.

The pace training lasted for half an hour, and Gao Jing asked everyone to untie the rope, and everyone shook their legs, as if they had touched a big restraint.

"Okay, let's take a rest again, this rope will be left to everyone to keep by themselves, and when you practice defensive steps in the future, take out the rope and tie it to your ankles, I believe that with long-term persistence, everyone will see progress."

After saying that the team had a second break, Gao Jing beckoned to Lu Yuan and asked him to come over.

Before Lu Yuan could untie the rope, when he saw Gao Jing beckoning him, he trotted over with the rope tied and asked, "What's the matter with Coach Gao?" ”

Gao Jing pulled Lu Yuan aside and said, "How do you feel, it's boring to practice dribbling for more than a week." ”

Lu Yuan nodded and said, "Boring." ”

Gao Jing asked again: "Do you know what else you need to improve?" ”

Lu Yuan thought about it, shook his head, and replied, "I don't know." ”

Sure enough, it was an upright child, Gao Jing knew that it was not interesting to go around in circles with Lu Yuan, so it was better to tell him directly, so he said: "Dribbling training should still be insisted on, and it should not be less than one hour a day." Then, starting today, you're going to be taught to shoot. ”

"Shooting?"

When Lu Yuan heard this word, his eyes lit up, this is the most core offensive technique in basketball.

Gao Jing saw Lu Yuan's expression, smiled and said, "What, don't you want to practice?" ”

Lu Yuan hurriedly nodded and said, "Think about it!" Is it an under-basket shot or a mid-range shot? ”

Gao Jing said: "Practice together, start with shooting under the basket, and then practice the middle distance. ”

Lu Yuan frowned and said, "But I remember Sakuragi Hanamichi, after playing the county game, I started to practice middle-distance shooting." ”

Recently, Lu Yuan finished watching the "Slam Dunk" county competition, and Sakuragi was about to start practicing his mid-range jumper.

Gao Jing smiled, I didn't expect this kid to read the cartoon very seriously, and the basket and the middle distance were very clear.

"A comic is a comic, reality is reality, shooting is an important technique, and the sooner you start practicing, the better. I'll find someone to take you with me later. ”

Gao Jing explained to Lu Yuan, and after a while, she called Zhang Run over and whispered a few words to him.

Zhang Run nodded, walked up to Lu Yuan, and said, "Lu Yuan, Coach Gao asked me to take you to practice shooting, let's go outside." ”

"Good!"

Lu Yuan agreed with some excitement, took the ball and ran out with his feet.

"Bang-oops!"

Lu Yuan forgot that he still had ropes tied to his feet, and his steps were too big and he fell into a.

……………………

is the same as going to the playground to practice dribbling on Friday, Lu Yuan and Zhang Run are two people again, but this time Zeng Hongzhi is missing.

With the last revolutionary friendship, the relationship between the two has become much closer, and Lu Yuan took the initiative to ask: "Zhang Run, how long will it take to practice shooting?" ”

Zhang Run replied: "For a lifetime." ”

Lu Yuan said: "When I said shooting, I didn't cultivate immortals. ”

Zhang Run said: "The practice of shooting is never-ending, because as long as you don't practice, you will regress. ”

Lu Yuan probably understood what Zhang Run meant, and asked again: "Is it difficult to practice shooting well?" ”

"It's hard, it's not hard."

"Well, you like to say ambiguous things."

"Haha, that depends on how good you say. Learning to shoot is not difficult at all; Practicing to my level, well, it's going to take some work; It's really hard to practice like a white leaf. ”

Zhang Run mentioned Bai Ye, it seems that he also admires Bai Ye's basketball level, indeed, he scored 39 shots in three minutes, which is quite a terrifying result.

The previous best three-minute shooting score in Licheng Middle School was 31, and the record was set by Zhang Run.

Lu Yuan listened and exclaimed: "It turns out that Bai Ye's shooting is so powerful, it is even more difficult. ”

Zhang Run nodded and said, "That's right, Bai Yeqiang is not only shooting, but also his physical strength and good rhythm, he must have undergone very hard training." ”

Lu Yuan sighed and didn't speak, Zhang Run looked at Lu Yuan and said, "Are you thinking, why don't you let Bai Ye teach you to shoot, but let me teach you?" Bai Ye has such a good relationship with you. ”

Lu Yuan said in surprise: "How do you know that I have a good relationship with Bai Ye?" ”

Zhang Run felt helpless about Lu Yuan's strange neural circuit, automatically ignored his question, and continued: "Bai Ye's shooting is not something that anyone can learn, have you noticed that his shot seems to be unfast, but it is very fast, and it is difficult to interfere. ”

As soon as Zhang Run said this, Lu Yuan thought about it and found that this was indeed the case.

When he was alone with Bai Ye in the morning, Lu Yuan wanted to cover Bai Ye several times, but he was always a little bit behind.

"Do you want to know why?" Zhang Run sold an official.

"Zhang Run, you have a lot of words today." Lu Yuan was imitating Gao Jing's tone of speech.

Zhang Run smiled and said, "No way, I love shooting too much." ”

In the small group of the basketball team, Zhang Run does not belong to any group, he is always alone and rarely speaks.

Tonight, Gao Jing asked Zhang Run to take Lu Yuan to practice shooting, and what he said was worthy of what he had said in training in the past week.

"That's it, I'll teach you how to shoot first, and when you learn to shoot, you'll slowly know why Bai Ye's shooting is so difficult to learn."