2.2 Various starting exercises have developed the quick reaction ability and sensitivity of young basketball players, and at the same time, they have gradually improved their ability to make corresponding actions in time according to the changes in the competition situation. If you are in the same place or moving, when you hear or see the signal, you suddenly start running at various distances; According to the coach's signal, do a good job of quick start, sprint, emergency stop, turn around and change direction of walking or dribbling; Stand side by side in pairs. After hearing or seeing the signal, grab the ball on the ground 2 meters away. There are all kinds of quick cuts and cuts.
2.3 Various running exercises can train young basketball players' ability to observe, choose and locate reasonably on the court, get rid of defense when attacking, seize the favorable position to block the attacker's action route and control the opponent's ability to move freely when defending. Such as 30 m, 50 m run, 5 m turn-back run, all kinds of turn-back run back and forth; Fast broken line running, changing direction running, arc running, sideways running, running backwards around obstacles and other exercises.
2.4 Combined with various running exercises of the ball, it can improve the offensive speed and defensive quality, and cultivate basketball consciousness. If the players practice throwing and catching the ball in the circuit, the coach should ask about the height and speed of throwing the ball; The way for a player to catch a ball thrown by another person in different directions and positions is generally to let the player catch the ball before it hits the ground; Players start from the end line, dribble 3 times, and then practice Shaanxi speed shooting; In pairs, the audience quickly passed the ball, caught the ball and made a layup, and the number of passes was less than that of a group of three. Practice in pairs and limit the time.
2.5 The main problems that should be paid attention to in speed quality training are as follows: For example, the starting posture on the basketball court is mostly standing, and the body is mainly facing forward, sideways forward and back to the front. The combination of speed change and direction change is often needed in sports. Special speed quality training must be combined with technology, but also pay attention to the combination of speed and no ball. Speed quality training should adopt more antagonistic and competitive exercises, because athletes are excited and they can play the fastest speed to meet the needs of the competition; More signal training methods should be used to effectively train athletes' observation, judgment and reaction speed; To be strict, athletes are required to complete exercises correctly at the fastest speed: strictly pay attention to mastering the interval time in repeated exercises, etc.
3 Strength quality training
In the fierce basketball game, athletes are required to have good strength and quality such as sudden start, quick change of direction, getting rid of position grabbing, continuous take-off, shooting and rebounding, and physical contact between attack and defense. Strength quality can be divided into maximum strength, quick strength and strength endurance. The strength that basketball players need is mainly explosive force and fast strength, which requires muscles to have the ability to stretch and contract quickly, requires high concentration of nerve excitement, requires rapid transformation of excitement and inhibition, and has high flexibility. Because in the basketball game with fast speed, frequent physical contact and fierce confrontation, many technical moves are completed in the case of fast pace and strong explosive force. The exercise method is as follows:
3. 1 The purpose of developing strength exercises for fingers, wrists and upper limbs is to improve the ability of fingers, wrists and upper limbs to concentrate explosive power and improve the ability of arms to control, dominate and compete for the ball. If you are doing finger support, your hands are high; Raise your arms horizontally, palms down, and fingers quickly flex and stretch; Holding a tennis ball or throwing a shot put (palm down); Do bench press, push, snatch and other weightlifting exercises with light barbells; Do push-ups in various positions; Heavy ball pass and catch shooting practice: fast continuous pass and catch, long pass with one hand and two hands, etc.
3.2 Developing waist and abdomen strength exercises plays a very important role in controlling the ball and body center of gravity, maintaining body balance, coordinating exertion and protecting the ball. Therefore, it is the key to improve the strength of waist and abdomen to strengthen and improve the contraction and relaxation ability of waist and abdomen muscles purposefully. Such as supine leg lifting, supine folding, push-ups and leg lifting exercises; Barbell weight-bearing rotation, "8" winding, bending forward and stretching forward; Jump in the air, turn around: jump in the air to pass and catch the ball, etc.
3.3 The exercise of developing lower limb strength is mainly to improve the explosive power of junior basketball players. When arranging training, do more dynamic exercises, study more, do less static exercises, and bear less burden. Such as frog jump, standing jump, multi-stage jump, continuous vertical jump and touch height exercise: weight-bearing barbell fast heel lift exercise; Half squat with weight, half squat jump, and jump in place.
3.4 The main problems that should be paid attention to in strength quality training: According to the characteristics of basketball, we should strengthen explosive training in training and attach importance to the light and fast strength exercises of children. Strength quality training should be combined with agility, bounce, speed and basketball technical practice, so that strength becomes the "vitality" after strength training, and muscles should be relaxed to make them both powerful and elastic. You can arrange strength training twice a week.