Basketball body coordination training

We all know that for national athletes, daily training is a necessary subject for them, and if you want to become a national athlete, you need to have a certain physical quality. All aspects of the body need to be considered as a comprehensive indicator, and you must meet the standards to be qualified to become an athlete. Especially for basketball players, physical coordination is very important. So how should basketball players train their body coordination?

1. Factors affecting coordination;

2. Coordination training theory is described below.

1. Factors affecting coordination Factors affecting coordination include:

(1) Reciprocal inhibition—the inhibition or blocking of nerve impulses to the muscles opposite the action.

(2) Strength – relaxation and contraction of the opposing muscles.

(3) Endurance—The onset of fatigue affects fine movements.

(4) Mental exercises - Mental exercises can improve mental concentration.

(5) Proprioception - the sense of tension in the muscles and joints.

2. Coordination training theory Coordination refers to the correct timing of the body's muscle groups, appropriate direction and speed of movement, and stable balance and rhythm. Among all physical fitness, coordination training is arguably the most difficult, because in addition to genetics and the athlete's psychological personality, factors that affect coordination include muscle strength and endurance, proficiency in technical movements, the relationship between speed and speed-endurance, body center of gravity balance (related to muscle strength and endurance), movement rhythm (technical movements must be proficient), muscle relaxation and contraction, and even flexibility.

There are roughly nine methods of coordination training: 1. Various physical exercises of unfamiliar movements;

2. Complete the action in reverse;

3. Change the speed and rhythm of the movements you are used to;

4. Complete complex actions in a game-like manner;

5. Requires creative changes in the way actions are completed;

6. Use unfamiliar combinations of movements to make the movements you have already mastered more complicated;

7. Change the scope of action space;

8. Use various equipment or natural environment to do various complex exercises;

9. Use signals or conditioned stimulation at appropriate times to enable athletes to perform various exercises to change their movements.

The frequency of coordination training should be higher for basic levels. Of course, if a person is over two meters tall and his movements are still uncoordinated, the frequency should also be higher. During the preparation period, it is better to practice two to three times a week, with at least ten movements and each movement practiced at least three to five times.

The arrangement of the coordination training prescription is that since it is an intensive training, a good foundation must be laid during the preparation period and training period. There is no special coordination training during the adjustment period and competition period. In terms of prescription arrangements, you can follow the twenty items listed in the above training method, plus the items compiled by the coach. The intensity is 70% and the frequency is three times a week.

The actions are as follows:

1. Vertical jump: Put your feet together and jump upwards with your hands bent.

2. Jump forward and backward: The method is the same as above, but jump forward and backward.

3. Side jump: The method is the same as above, but jump to the left and right.

4. Square jump: The method is the same as above, but jump towards a square position.

5. Turn jump: The method is the same as above, but after jumping up, turn 180 degrees and land with your body and hands to maintain balance. You can jump to the left or right.

6. Jumping and turning: The method is the same as above, but jump on one foot.

7. Side cross step: There are two types: left cross and right cross.

8. Reverse movement of hands and feet: Stand on one leg and move both hands in the opposite direction of lifting the foot.

9. Stand squat and push up: Stand up first and then squat. Then support yourself with your hands and push your feet straight back. Then bring your feet back to their original position and finally stand up.

This is a set of cycles