Bai Xiaofei lay on the recliner, holding the barbell rack tightly with both hands, took a deep breath, pressed the air to his chest, and slowly began to exert strength in his arms, and the muscles on both arms expanded sharply outward, as if there were countless rotating gears hidden inside, and the power continued to spread from the big arm to the wrist and then to the fingers!

"Phew!"

With Bai Xiaofei's loud shout, Bai Xiaofei's arm angle began to stretch, the barbell was slowly rising, and the bench press of one hundred and forty pounds was definitely an unimaginable number for ordinary people, you must know that in the NBA, the "little bully" Amare Stoudemire, who is known for his explosiveness, was only one hundred and eleven kilograms when he first entered the league.

The ability of the bench press reflects the explosiveness and staying power of a player's strength, and the outside players generally practice 84 kg of bench press or 100 kg of bench press, relatively speaking, small kg bench press can practice the endurance of strength, such as Chris Paul's bench press data position of 84 kg bench press 10 times, and Yi Jianlian's Villanueva bench press data is 84 kg 11 times, and Luther Hyde's bench press data that was short-lived in the Rockets before is 84 kg 14 times, and Paul's "lifelong enemy" Deron Williams' bench press stats are capable of reaching 84 kg and 15 reps!

Inside players practice more of the bench press of big data, which helps to improve the explosiveness of strength, and the strong strength can allow them to get a place in the heart of the muscles, such as several more famous players, Eric Dampier, who claimed to be the second center in the West, had a bench press data of 180 kilograms, and the "little emperor" LeBron James can lift 190 kilograms, and the bench press data of "Big Shark" O'Neal reached 198 kilograms, and Big Ben, which is known as "there is no fat in the body", His bench press is over 200 kilograms!

From the above comparison, it can be seen that Bai Xiaofei, a nineteen-year-old Chinese teenager who has not yet entered the league, can lift 140 kilograms of bench press at this time, which is definitely very good.

Lifted!

Bai Xiaofei's face was flushed, his straight arms trembled slightly, and his upper and lower teeth were tightly clenched together!

Brightins was dumbfounded! Huge tonnage, excellent strength, if a little training, this inside player from China is definitely an inside killer!

Under the guidance of Carmela, Bai Xiaofei, Wang Jing, and Zhaoqiang each practiced strength, and the last ten minutes of the class were rope skipping, the sport of rope skipping can train the agility of players, watching Carmela do the demonstration, the two little white rabbits on his chest kept scurrying up and down, and Bai Xiaofei's saliva was about to flow out.

Reluctantly saying goodbye to Carmela, the three of them entered the basketball court and began the second training program of the day - off-ball training, which was the first time the three of them stepped on the floor of a regular NBA court, so they were all a little excited.

Waiting for the three of them was an old man in a gray training uniform, so thin that he had to fight with the old man, the difference was that the old man liked to wear a baseball cap, but the old man in front of him was a bit literary and artistic, and he still had a lock of long hair combed behind his head.

"Hello! Youngster. "In order to better integrate the three people into the team, the instructors that Lao Fu found to train the three people are all foreigners who can speak Chinese.

"Hello, young man, my name is Anthony Manson, and I'm a video editor for the New Orleans Hornets, and I've been commissioned by Manager Fu to explain the tactics to you."

The three of them nodded and greeted Manson at the same time.

"But before I explain the tactics, we need to do some warm-ups, which are mainly divided into two events, one is 15 minutes, a total of half an hour, and the first event is a full-court slide."

"Sliding?"

The basic defensive method of sliding step was no longer practiced when the three of them were still in China, and they still had to practice these when they reached a higher level in the NBA, and the three of them were a little puzzled.

"Skiing can improve your defensive agility and allow you to better protect your defensive position, I want you to be solid in the basics, and the second event is the half-court switchback run, once every two minutes, a total of five times."

The three of them are still relatively cooperative, Manson will do whatever he wants, let him slide and slide, let him turn back and run, and after half an hour, Bai Xiaofei, who weighs the most, is tired and panting, sitting on the ground and panting heavily.

"Stand up!" Manson said, now I'm going to explain the tactics to you!

Bai Xiaofei stood up extremely reluctantly and slowly walked to Zhaoqiang's side.

"Young man," Manson said as he looked at the panting Bai Xiaofei, "your physical strength is very problematic, I know that you dream of becoming a great player, with a great body and perfect technique, but before you have the foundation of all this, you must have enough physical strength to stand on the court, you must understand that you sitting on the bench, you can't do anything but wave a towel and hand a drink." ”

Bai Xiaofei's bean-sized beads of sweat rolled down, and it was no wonder that Bai Xiaofei needed more energy when exercising, and it would be easier for them to feel tired.

"Next, I'm going to explain tactics to you, first of all, we have to understand what tactics are," Manson said as he propped up a small tactical board under the basketball hoop, "Anyone who plays basketball knows a very famous saying - basketball is five people, and five people are playing on the court, but tactics are such a thing that the five people on the court will make the five people on the court play six people, seven people, or even eight people, nine people and ten people, which will make the opponent overstretched and unable to parry when facing our offense or defense." ”

Manson took out his tactical pen, drew a few circles on the tactical board, and said: "To be a good player, it's not just about having great attacking power or good defense, but more importantly, he has to have a very high level of tactical literacy, be able to integrate into the team, and lead the team!" ”

Manson's fingers waved in the air, as if to three-dimensional the stereotyped tactics, "First of all, let's start with the simplest offensive tactics, blocking and pick-and-roll, blocking and pick-and-roll is divided into on-ball blocking and pick-and-rolling, of course, our most common is that the inside player pulls out to block the outside player with the ball, this kind of blocking is the off-ball block, big and tall, you stand there and don't move!" ”

Manson slapped a basketball, using the tallest Bai Xiaofei as the template, while demonstrating, he said: "Now, as the ball holder, you come over to defend me," Manson pointed at Zhaoqiang, Zhaoqiang walked to the opposite of Manson, spread his hands, Manson nodded lightly, and continued, "There are thousands of styles of players in the NBA, some players are good at breaking through, some players are good at shooting, some players are good at assisting, and some players are good at defense, The defensive or offensive choices for each different type of player are also different, just like the pick-and-roll, "Manson patted the basketball's long hair and trembled, and the dribble was about to pass in front of Bai Xiaofei.

"First of all, as a ball carrier, you have to control the distance between your body and the blocker, if it's too far, so this blocker doesn't make sense at all, as a defender at this time, you only have two options, one is to squeeze through the gap between me and the wall player, and the other is to bypass the other end of the wall player, I said, you have to choose different defensive strategies in the face of different ball carriers, in the face of ball carriers who are good at shooting, you have to squeeze through, you can't give him space to shoot, in the face of ball carriers who are good at breaking through, you have to bypass, Try to keep up with his footsteps, the topic comes back, the above are all blocks in the block, and the demolition, that is, the ball holder uses the inside player as a cover, after passing, the inside player should look at the ball holder's offensive choice, and quickly find his own offensive position! ”

Manson was meticulous when explaining the tactics, even if he explained these simplest tactics, his face did not show impatience, and an unhappy expression came out, Manson continued, "After blocking, if the ball holder throws the ball, the inside player must quickly impact the basket to grab the rebound, if the ball holder breaks through and encounters an interception, the ball is stopped, the inside player has to open the gap, or step forward to respond, if the inside player has a hand to shoot, this is easy to do, The simplest tactic on the basketball court is usually that the ball carrier breaks through to attract the defense and then distributes the ball to the interior player, who ends the battle with a mid-range shot, saving time and effort. When playing blocking and dismantling tactics, usually the point guard of the defending side can not keep up with the footsteps of the ball holder, at this time it is the interior player of the defending side who is responsible for blocking, which will form a big and small fight in the area, don't think that this is a good thing, if our interior player has a strong ability to play back, the defender will definitely double the bag, which also requires the blocking and dismantling of the inside player to have a good passing ability, but such an inside player is really rare. ”

"Okay, this is the first kind of off-ball blocking and dismantling that we have explained," Manson stretched out two fingers and said, "Now I'm going to explain the blocking and dismantling with the ball, the blocking and dismantling tactics with the ball are simpler, but the requirements for the player are higher, the ball holder makes his own wall, the player who is good at shooting quickly runs to the weak side of the ball holder, shoots, the ball holder blocks the defender of the defender with his body, the ball blocking seems very simple, but in fact the requirements for the player are very high, requiring him to have a good ability to move without the ball and outstanding projection skills." ”

Wang Jing nodded thoughtfully.

"Blocking and dismantling is the foundation of all tactics, and after practicing blocking and dismantling, other advanced tactics will come out."

Manson said earnestly.

Bai Xiaofei, Zhao Qiang, and Wang Jing have all played CUBA, among which Wang Jing also played in the professional league for a year, and the three of them are very familiar with the basic tactics of blocking and demolition, but they are not well understood.

The tactical practice of double blocking and dismantling was practiced several times, and Manson practiced multi-person blocking and dismantling several times, and before you knew it, two hours had passed, and the second stage was over!