Basic exercises for point guards

1. Holding the Ball

Use five fingers to hold the ball and tighten your fingers inward. Use the palm of your hand to catch the ball at the moment it hits the floor.

2. Torso Coil

Coil the ball around your waist, the key to this movement is to face forward without looking at the ball, and then do a clockwise and counterclockwise coil.

3. Neck Coil

Circle the ball along the neck, again face forward, do not move the neck, and do alternating forward and counterclockwise exercises.

4. Single-footed Discus

With your feet apart and your center of gravity lowered, hold the ball on the side of one foot and do discus exercises. Don't look at the ball, and use your left and right foot to alternate between forward and counterclockwise.

5. Throw the ball back and forth across the body

Separate your feet and lower your center of gravity. Throw the ball from the front to the back, catch the ball from the back with both hands, and throw the ball back to the front. Repeat the exercise and try to see how many times you can do it in 30 seconds.

6. Knees Coil

Lower your center of gravity while keeping your feet slightly closer together, and run the ball along your knees for a coil. Don't look at the ball, and practice alternately in a forward and counterclockwise direction.

7. Crossing the eight discs

This is the application of single-footed discs, the ball will be along the feet under the cross to do the "8" discs, while the eyes do not look at the ball, and according to the direction of the clockwise and anti-clockwise alternation

Exercise

1?Turning the wrists to press the hands

Method: One hand holding the ball over the head

Method: One hand holding the ball over the head

There is a method of turning the ball over the head. Method: Hold the ball in one hand over your head in a shooting preparation position, and help press the ball, wrist and fingers downward with the other hand.

Requirements: five fingers open wide apart, above the root of the finger to touch the ball.

2?Squeeze the ball (squeeze the ball with both hands)

Method: hold the ball with both hands in front of the chest, squeeze the ball with both arms.

Requirements: separate the five fingers as much as possible and exert appropriate force.

3?Throwing and catching the ball over the head with both hands

Method: Hold the ball over the head with both hands and use the power of shaking the wrist to bounce the ball vertically upward, continuously (as shown in Fig. 1).

Requirements: Use only the power of wrist shaking, with a slight upward movement of the forearm. The ball should be bounced vertically.

4?Throw the ball upward in front of the chest with both hands and then hit the palm

Method: stand with both legs open, hold the ball in front of the chest with both hands. When practicing, the whole body coordinates and exerts force to throw the ball upward, lifting the heel when throwing the ball, and bending the knee when catching the ball. High five after throwing the ball. Catch the ball before it hits the ground (Figure 2).

Requirements: 15 or more high-fives are good, and the ball should be thrown straight and steady.

5?Turn around after throwing the ball upward with both hands

Method: Throw the ball in the same way as above. After the ball is thrown, turn in place 360 degrees or 720 degrees, and then catch it.

Requirements: Throw the ball vertically and turn smoothly.

6?Push-ups after throwing the ball with both hands upwards

Methods: Throw the ball in the same way as above, and do push-ups after the ball is thrown appropriately high, and then stand up to catch the ball (Figure 3).

Requirements: throw the ball a little higher, standardized movement, busy but not chaotic.

7?Throwing and catching the ball in front of the body, high-fiving behind the body

Method: hold the ball with both hands in front of the chest and abdomen, throw the ball upward, and then immediately move behind the back and high-five the ball for 1 to 3 times.

Requirements: the ball is not higher than the head (Figure 4).

High-five in front of the body, behind the back to catch the ball

Methods: hold the ball with both hands behind the head, practice open, let go of the ball to make the ball roll down naturally along the back, both hands in front of the body rapid high-five 1 to 3 times, and then quickly behind the back to catch the ball, do not make the ball fall to the ground (Figure 5).

Requirements: fast hand movement.

9?Throwing the ball in front of the body and catching it behind the body, and throwing the ball behind the body and catching it in front of the body

Method: players stand with their legs apart, feet shoulder-width apart, hold the ball with both hands in front of the abdomen, throw the ball behind the body, and then swing the arms behind the body and catch the ball with both hands. Throw the ball in front of you again, and swing your arms in front of you to catch the ball (Figure 6).

Requirements: the ball should not be thrown too high, just over the head, and move your arms quickly.

10?Self-throwing and catching the ball on the ground

Methods: legs open and shoulder-width apart, hold the ball with both hands in front of the body, throw the ball upward with both hands, when the ball falls to the ground and rebounds, reach forward quickly with both hands and hold the ball (Figure 7).

Requirements: The height of the ball is gradually increased from low. The height of the ball catch is below the knee.

11?One-handed straight-armed ball-over-head continuous upward jump

Method: Hold the ball over the head with one hand and jump continuously without the ball leaving the hand when jumping up.

Requirements: Jump upward while controlling the ball with the hand so that the ball does not leave the hand.

12?Throwing and catching the ball on the head with one hand, and controlling the ball

Method: hold the ball on the head with one hand, and hold the ball with the other hand, and throw the ball upward with the hand of the ball holder by flexing the wrist quickly, and change the hand after practicing for many times in a row (Fig. 8).

Requirements: the wrist shaking power is even, the ball should be thrown straight.

13?Behind the back of the two hands close to throw the ball

Methods: upright feet and shoulder width, straight arms and hands behind the back, start the right hand holding the ball, close to throw to the left hand, the left hand to catch and then thrown to the right hand, and so on and so forth.

Requirements: start with two hands close, throw the ball slowly, skilled two hands gradually widen the distance, the ball speed should also be accelerated.

14?Alternate hands and wrists to copy the ball

Methods: two feet left and right open stand, the left hand on the ball in the lower part of the right hand to help the ball back in front of the chest. To start the exercise, both hands quickly rotate the ball forward, and after the rotation, both hands hold the ball in the opposite position (Figure 9).

Requirements: plunge the ball without hitting the ground.

15?One-handed upward ball picking

Method: two feet open one hand straight arm holding the ball forward, using the wrist of the upward flexion of the jiggle and finger flexion and extension of the power to pick up the ball, the ball back to the hand, repeat the exercise.

Requirements: straight arm, body and shoulder arm without moving.

16?Both hands upward picking the ball

Methods: two feet open stand, both hands straight arm holding the ball forward, imitation of two-handed low-handed shooting the last shot action. The ball drops down and then picks up.

Requirements: straight arms, wrist flexion.

17?Shooting under the rim

Method: Standing directly under the rim, perform a spinning ball touching the board to shoot.

Requirement: no lateral flexion of the upper body is allowed.

18?Throwing and catching the ball in front of the body and over the head

Methods: stand with the feet open on the left and right, hold the ball with the right hand at the side of the body, shake the wrist and pass the ball from in front of the body or over the head to the left hand, then shake the wrist and pass the ball to the right hand, and repeat the exercise (Fig. 10).

Requirements: shake the wrist, catch the ball with one hand and copy it well.

19?Behind the back diagonal rear one-handed throw and catch

Method: two feet left and right open stand or bucket squat. The left hand holds the ball behind the back with one hand, using the power of shaking the wrist to pick up the ball and catch it with the right hand, then, hold the ball behind the back with the right hand to repeat the action of shaking the cavity of the left hand, repeatedly picking the right hand with the left hand to catch it, picking with the right hand, catching with the left hand, and doing it consecutively (Fig. 11).

Requirements: the knee can be bent to assist the wrist force to carry out.

20 One-handed side-to-wall pass

Methods: stand on the left side of the wall with both feet left and right, hold the ball with the right hand or behind the back or hook hand to pass the ball on the wall, the left hand one-handed to receive it back, and do it a certain number of times to change the hand for practice, and change the direction of the stand (Figure 12).

Requirements: the feet can move, but the body must be side-to-side.

21?Both hands in front of and behind the body to catch the crotch rebound pass s

Method: Hold the ball with both hands in front of the belly. First, throw the ball with both hands to the ground under the crotch, so that the ball bounces from under the crotch to behind the body, then swing the arms behind the body and catch the bouncing ball with both hands; then from behind the body, bounce the ball behind the body, and catch the ball with both hands in front of the body (Fig. 13).

22?Behind the body to catch the crotch weighted ball

Method: Hold the ball with both hands in front of the belly. Lift both arms first, then swing your arms downward and shake your wrists, so that the ball hits the ground hard, bounces through the crotch and goes behind you, and quickly swing your arms back and catch the ball with both hands behind you (Fig. 14).

Requirements: hit the ground hard, swing the arms back extremely fast, catch the ball behind you with the palms of your hands facing the incoming ball, and when both hands touch the ball, press it against your arms.

23?Front and back hands alternating crotch catching and releasing the ball

Methods: stand with legs apart, feet slightly wider than shoulder width, bend the knees and semi-squatting, upper body slightly leaning forward, chest and abdomen, eyes in front of the eyes. The left and right arms are placed in front of and behind the body, naturally hanging down. Hold the ball under the crotch. (Take the right hand in front, left hand behind as an example.) Put the ball after lifting up slightly with both hands, and immediately change hands back and forth to catch the ball. Repeat this alternately from left to right (Fig. 15).

Requirements: center of gravity should be stable, alternating left and right should be fast, and the ball should be caught before it hits the ground.

24 hands crotch before the crotch after the release of the ball

Methods: stand legs, feet wider than shoulder width, bend the knee nearly 90, upper body slightly forward, chest and abdomen, two eyes in front of the eyes, arms in front of the body, naturally down, both hands holding the ball in the crotch below the ball, the two fingers will be short and forceful upward flick, so that the ball off the hand pop up. At this time, the two hands in front of the body quickly moved to the back of the crotch to catch the ball. And the same finger force to make the ball pop up behind the two hands and turn to the front of the body to catch the ball. Repeat the same thing back and forth. (Figure 16).

Requirements: center of gravity should be stable, alternating hands back and forth to catch the ball quickly, not letting the ball fall to the ground.

25-1 In-situ Crotch 8 Hand Exchange Catch

Method: Stand in-situ, spread your feet wide apart, arch your body and look ahead. If the ball is in the left hand, the left arm swings straight from the front of the body to the crotch of the right leg, and hands over to the right hand behind the right calf. If the ball is in the right hand, swing the right arm around the front of the right leg to the left leg, and hand it over to the left hand at the back of the left calf. Do this continuously from left to right and vice versa.

Requirements: The elbow joint should not be bent when swinging the arm. When handing over the ball should be sent with one hand and led with the other, skilled gradually accelerated.

25-2 In-situ hip 8-word hand-over (same as 25-1 hand-over in the opposite direction)

Methods: the same body posture as 25-1, but with a different hand-over. At the beginning of the exercise, the right hand holds the ball in front of the abdomen, leads to the right calf through the outside of the right calf, and hands it over to the left hand in front of the crotch from under the crotch. The left hand receives the ball and leads it through the outside of the left calf to the back of the left calf through the crotch, handing it over to the right hand. If it is a continuous handover from the back.

Requirements: the same as 25-1.

26?Kicking Leg Handoff

Methods: stand with legs naturally open, hold the ball with both hands in front of the chest. Practice as in (Fig. 17), kick forward alternately with both legs, and when one leg kicks forward, hand over the ball under the thigh to the right hand. Repeat the exercise.

Requirements: kick as high as possible and hand over the ball quickly.

27?Two hands in front of the body mutual plucking

Methods: two feet open, both hands holding the ball, arms straight forward, such as (Figure 18) with the fingers of both hands forward plucking the ball. The practice can be done according to the rhythm of the command, from slow to fast, from fast to slow, and also from arm extension to arm flexion, and then from arm flexion to arm extension.

28?Around the head, neck, chest, legs, handing over the ball

Methods: stand on both feet, hold the ball with both hands in front of the face, around the head, neck, chest, waist, abdomen, legs around the handing over of the ball, from the top to the bottom, and then from the bottom to the top of the circle to do a number of times and then change the direction (Figure 19).

Requirements: Straight legs, gradually increasing the speed of the handoff.

29?Marching Hip Handoff

Method: Stand with your feet slightly wider than your shoulders and hold the ball in front of your knees (Figure 20). When practicing, step forward with the right leg, while holding the ball in the left hand in the middle of the legs and hand the ball over to the right hand, continue to move forward with the left leg, hold the ball with the right hand on the outside of the right calf and then hand the ball over to the left hand in between the legs. In order to move forward to do the crotch 8 word hand over the ball.

Requirements: head up, bend the body, speed from slow to fast, and change the direction.

30?One-handed swing in front of the body to the side

Methods: stand on the left and right feet, hold the ball in front of the body with both hands. When practicing, the left hand pushes the ball to the right hand, the right hand swings the ball to the side of the body, then pulls the ball back in front of the body and hands it to the left hand, and swings it to the left.

Requirements: the height of the ball, the beginning of the requirements to swing to the side of the position, skilled, and then swung to the extreme