After reading these remarks, Sun Hao felt that this belated system had earned it.

Without looking at two or three, the first one is enough to make people excited.

Basketball relies on the body, and this system can directly fill in his most lacking height and arm span.

That's the best news.

Not to mention that there are two or three more.

He's a coach in charge of the team's training, and those two or three are simply tailor-made for him!

Obediently, I can't eat hot tofu in a hurry, and it always makes sense to be late!

He put away the attribute interface, and the scene in front of him changed again.

The world is no longer blank, but has become a dome stadium.

However, it may be that because the system is the initial version, in addition to the basketball and basketball, there is only a row of chairs against the wall on the side.

There was a door to the edge of the arena, and he pushed it open to find that it was a gym.

The facilities in the gym are also relatively simple.

After a lap, just like the computer configuration, the initial version of this system is the lowest configuration.

However, the previous system remarks said that it could be upgraded, and Sun Hao didn't care.

His mood right now is excited.

If it weren't for the fact that he was still standing on the side of the road, he couldn't wait to start training.

He came out of the system.

The sound of basketball slapping and the shouts of the players were heard again.

A group of people have been changed on the field, and the original group sat on the sidelines to drink water and rest.

1 to 2 times, almost.

Sun Hao's face was delighted, his feet stepped on the hot wheels, and he rushed towards home, singing while running.

"I want a life that blooms ~ like flying in the vast sky ~"

He likes to roar two sentences of this Wang Feng's song when he is happy, although he doesn't know why Wang Feng is angry.

Arrived home panting.

"Why are you running so fast, someone is chasing you behind!"

"It's a good thing for a child to run more, he is 13 years old, and he can take care of himself."

"Look at the sweat on your head, come and change your clothes, wash your hands and eat."

When I got home, I was the voice of my parents.

Sun Hao hummed, and then obediently washed his hands.

was originally the age of his brother and sister, but he became his father and mother.

Sun Hao felt weird when he first crossed, but fortunately, his "parents" were very good, and he slowly got used to it.

After eating, he said that he went to do his homework, and then closed the door and sat down at the table.

There is also a cup of freshly brewed wolfberry tea next to the table, which is his health habit in his previous life.

After resting for a while, he felt that the digestion was almost complete, and then he moved consciously, and the person had appeared in the system space.

As a professional basketball trainer, he has already made a professional training plan according to the existing conditions on the way home.

It is said that he learns and learns, and now he has a new understanding of this sentence.

No, what if you cross over and don't have some professional knowledge!

After entering the system, he walked directly into the power room next door.

Training is scientific, or systematic.

He is an expert in this area, and he knows how to allocate his energy in the most reasonable way, and he also knows what order will have the greatest effect.

The first thing he practiced was strength.

Strength is the foundation of everything.

Strength is mainly divided into two parts, core strength and upper and lower limb strength.

However, this gym only has basic equipment, and the core strength cannot be trained, so you can only train the upper and lower limbs first.

The muscles of the upper limbs are mainly in the back, shoulders, chest, abdomen, and arms.

Back and abdomen, two groups of weight-bearing sit-ups and forward sitting;

For the shoulders, come to a set of weight-bearing side lifts, a group to lift the barbell and shrug the shoulders, and a group to hold dumbbells to expand the chest;

The chest is simpler, with two sets of push-ups, plus a set of two-handed back-up lifts and horizontal bar pull-ups;

After the three parts of the exercise, his body was slightly warm, and he had already begun to feel something.

Then there is the arm, which can be practiced a lot more in comparison.

Holding dumbbells supine "flying bird" movement, weight-bearing straight arm side raise, arms crossed in front of the body, weight-bearing elbow flexion, bench press barbell, weight-bearing lift......

That's how the unicorn arm is trained.

By the time this movement came down, he already felt that his body was completely warm, and he began to train his lower limbs while the iron was hot.

The strength muscles of the lower limbs are mainly in the lower limb band muscles, thigh muscles and calf muscles.

Lower limb muscles, one set of weight-bearing high lifts, one set of hanging leg raises, plus a set of forward control legs and raised legs;

Then there are the thigh muscles, prone leg curls, weighted side swings, weighted squats;

Finally, calf muscles, weight-bearing squats, half-squats, prone anti-arch extensions, kneeling backwards, weight-bearing kicks, and back-kicks;

After a set of movements, he could already feel the muscles in his whole body begin to burn.

But at this point, he stopped first.

He then returned to the arena.

After the strength training, it is time to bounce.

Bounce training includes squatting jumps, toe lifts, steps, vertical jumps, toe jumps, and squat jumps.

At this time, the chairs in the arena become the best aid.

Because you have to borrow a staircase when jumping on tiptoe, there is no staircase and the chair is the best substitute.

For step jumping, the chair can be placed vertically.

This is also a misunderstanding that many people had about Yi Jianlian's "chair man".

The role of the chair in basic training is very crucial.

After a few sets of movements, Sun Hao felt that his legs already felt light.

This is a sign that the body is fully engaged.

He stopped at this point and began to work on the ball and shooting the ball later.

Compared to power and bounce, these are two aspects that he is better at.

Know that in the NCAA, they are the top priority of training and the bottom part of the pyramid.

Large cross dribbles, low cross dribbles, continuous crotch back dribbles, continuous crotch front dribbles, crotch back figure 8, back figure 8 finger dribble practice, spider dribble, etc.

The training methods of ball control or dribbling are diverse, but the purpose is the same, that is, to master the sense of the ball and achieve the final integration of man and ball.

Physical talent is innate, but ball sense is basically built by non-stop training.

The most well-known is "White Chocolate" Williams, who began to practice ball control at the age of 4 and has achieved extraordinary ball control skills after more than 20 years of hard work.

It's the same with shooting training, what position, how many sets, rest intervals, shooting methods.

Training is like that, if you master the method, you will be more efficient with half the effort.

In the area of shooting training, Sun Hao's own practice has a focus, and he focuses on continuous long-range shots.

The reason for this is simple.

It's 1995, and even if he turns 18 five years later, it's only 2000.

Before 2004, even the NBA, which represents the highest level of basketball power, did not remove the handcheck rule.

The handcheck rule, which means that a defender can put his hand on an offensive player while defending, is the most effective way to limit a break.

In other words, playing breakthrough in this era is almost the same as playing with life.

In contrast, long-range shooting can reduce confrontations and unnecessary injuries.

What's more, this era doesn't pay attention to outside projection, and he was able to become the first to eat crabs before Stephen Curry.

With the training content and the training plan, the next thing is to grit your teeth and persevere.

Sun Hao was also determined to be a professional player in his last life, but unfortunately his physical condition was not enough, and he became an assistant coach from the age of 18 to the age of 28.

So if there is such an opportunity after crossing, the most important thing he lacks is patience.

At the end of half a day's training in the system, and then back to reality, I suddenly felt a sore back.

It seems that the training effect of the system is directly brought back to reality.

However, because of the proportion of time, only two hours have passed in the real world.

At this time, the parents pushed the door in, saw him do his homework again, and then went out again.

Sun Hao got up and moved his body, and then began to really write his homework.

Many players in the NBA have lost the opportunity to enter the NCAA because they can't go to a good university because of their lack of grades, and some even lose the opportunity to enter the NBA.

So even with the golden finger, this learning can't be left behind.

Fortunately, at this time, the junior high school homework is not as good as those that can "kill parents" in the future, and he is still easy and happy to do.

Get the system, get the homework done quickly, have a pleasant day, eat dinner and go to bed early.

Because of the fatigue of practicing in the system for a long time, he fell asleep after a while.

After falling asleep, he had a beautiful dream.

In the dream, he and Yi Jianlian were both selected by the Hongyuan Youth Team, and then entered the first team together and killed all sides in the CBA.

Just when he was about to dream of winning the championship together, it was dawn and the dream woke up.

Although the dream was not finished, Sun Hao woke up with a smile on the corner of his mouth.

It's just a dream, but with the system, it's entirely possible to make it come true.