Basketball strength physical training plan to realize your basketball dream

Thousands of people who like to play basketball have a basketball dream. If you want to play basketball well, want to become a professional player. Or make him your pride. There is no method except training. Nothing is impossible. Strength training, skill training, physical training, and tactical cultivation. What determines your basketball level depends on training, and strength training and physical fitness are decisive things for basketball. There is a saying in basketball that there is nothing without a body. Without a strong body, you can only watch the game. Strong muscles and abundant physical fitness can help you improve the game to a higher level. The biggest difference between professional competitions and amateur competitions is physical fitness. It is strength. It can allow you to take the initiative in a game full of physical confrontation and win applause. It brings you strong defense, sharp offense, and the power to fight against the strong without fear.

I have loved playing basketball since I was a child. I can say that basketball is my life. I am also a half basketball player. I have also experienced many semi-professional competitions and training. I also have the same dream as all basketball fans. I once dreamed of becoming a professional player one day.

1. Strength training plan

1. Barbell squat:

Training purpose: thighs, overall strength, explosive power. Squats are one of the most important movements in basketball strength training. It is a Comprehensive training movements can exercise the whole body. It is of great significance to the overall strength required for basketball.

Training content: You can do it without a barbell. 4 groups. The first group is warm-up, do not squat directly with something, and use the appropriate weight for the last three groups. 15 to 20 in each group

Preparation posture: raise your head, straighten your chest, straighten your waist and back; after the shoulder scapula contracts, place the horizontal bar on the raised trapezoid and deltoid muscles, and you can place the buffers such as squids, towels, etc.; lift both arms sideways and hold the bars to stabilize; the spacing between the two feet is generally the same shoulder width, and the legs should be at a natural stand of 30 to 45 degrees; a barbell is about 3 cm thick under the heels .

After getting ready, take a deep breath, slowly bend your knees and control your squats. When squatting, the direction of the knee joint is the same as the toes, squat until your thighs are parallel to the ground or slightly lower than your knees. Stay still and squat until the lowest is at least 1-2 seconds, focus on your legs and exhale at the same time; raise your head, imagine kicking your legs and pushing your head upwards, instead of lifting your hips first and then straightening your waist; keep the center of gravity stable during the entire squatting process, and your feet cannot move; after your body is upright, continue to force your thighs and contract extremely, so that your knee joints tend to be overext for 1-2 seconds.

Then put down the barbell and do a 30-meter sprint run or lift your legs high in place.

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