Usizo Ukuvimbela Ukulimala
Amantombazane adlala basketball angathuthukisa ukusebenza futhi anciphise ingozi yokulimala ngokwenza lezi zokubhoboza basketball. I-best basketball drills iyakusiza ukuthuthukisa amandla omzimba nokuzinza, ukusebenzisana, isivinini, kanye namasu okudubula.
1 - I-Jump Training Instruction Drills
Ukufunda ama-jump technique ngendlela efanele kunganciphisa kakhulu ukulimala kwamadodakazi kumantombazane adlala ibhola. Abesifazane ngokuvamile banama- Q angaphezulu kakhulu kunamadoda, futhi ngokuvamile bayosuka bagxume ngamadolo angena ngaphakathi (i-knee valgus angle engaphezulu). Le engosi ekhuphukayo ingabangela ingozi eyengeziwe yokulimala kwamadolo kwabesifazane. Ukufunda ukuhlaselwa ngamadolo kuhambelana kahle kuyisinyathelo sokuqala sokuvimbela ukulimala kunoma imuphi umdlalo odinga ukugxuma okuningi.
2 - Ama- Drill Aphezulu
Uma amantombazane ekwazi indlela efanele yokugxuma nokuhlala ngaphandle kwamadolo agxila ngaphakathi, gxuma ukuqeqeshwa usebenzisa ama-drill alula, njenge-jump tuck, angathuthukisa ubuciko namandla ebhasikidi.
Indlela Yokwenza Amaphayela Aphakeme Ahambayo
- Hamba ngezinyawo ububanzi begceke namadolo ukugoba kancane
- Bhonqa ngamadolo bese ugijima ngamandla ngokuletha amadolo akho esifubeni sakho.
- Gwema amadolo akho ngokushesha ngezandla zakho bese uhamba.
- Land ngokushelela futhi ugcine amadolo ahambisana nezinyopho nezinyawo (gwema ukugoqa ngaphakathi noma ngaphandle)
- Lapho ufika, cima phansi ku-squat uphinde uphinde uphinde uqhume.
- Yakha ukuphindaphinda kancane kancane, kuqala ngo-3 futhi usebenze kuze kufike ku-12
3 - Ukuqeqeshwa Amakhono Ekulinganisela
Abacwaningi bathole ukuthi abagijimi abangakwazi ukulinganisela ngamehlo abo bavalelwe imizuzwana eyishumi ngenkathi bemi bengagqoki izicathulo ezinyaweni olulodwa banamathuba amakhulu kakhulu okuba ne-ankle sprain. Kodwa ukuqeqeshwa okulinganiselwe nje kunganciphisa ingozi yokulimala kwamagxolo phakathi nayo yonke imidlalo. Ngenxa yokuthi ama-ankle sprains angenye yezinto ezivame ukulimala ebhokisini, amantombazane kufanele afake lezi zikhonkwane ezimbili emsebenzini wabo wokuzivocavoca:
- Hlanganisa ukulinganisa ngezinyawo eziyisihlanu imizuzu, izikhathi ezingu-3-5 ngesonto ngalinye.
- Ngaphezu kwalokho, amantombazane kufanele asebenzise ukulinganisa onyawo olulodwa ngamehlo avaliwe imizuzwana engu-10 kuze kube ngomzuzu, izikhathi eziningana ngeviki.
Okuningi
4 - I-One-Leg Squat-futhi-Reach Drill
Ukuzivocavoca komlenze oyedwa oyedwa kusiza amantombazane ukuba athuthukise ibhalansi eguquguqukayo (eshukumisayo), ngenkathi kuthuthukiswa amandla okugcoba ne-gluteus, kanye nokuzinza okukhulu. Amantombazane adlala ibhasikidi angasebenzisa le drill ukuze inselele imisipha esetshenziselwa ukuqhuma nokudubula.
Indlela Yokwenza I-One-Leg Squat nokufinyelela
- Hamba ngezinyawo ezilodwa bese uhlehla phansi futhi ufike phambili ukuze uthinte into ephansi phambi kwakho.
- Buyela endaweni yokuqala ngaphandle kokulahlekelwa ibhalansi.
- Phinda uholele izikhathi ezingu-10-15 ngomlenze bese ushintsha izinhlangothi.
5 - Phambili - Iziphambano Emuva
Ukuqeqeshwa kwe-Sprint kubalulekile kumantombazane adlala ibhola. Engeza emuva kokushayela okukhipha emuva ukuthuthukisa ijubane lokuqhuma nokusheshisa enkantolo.
Indlela Yokwenza Ngaphambili - Izimpendulo Emuva
- Setha amaki amabili ngamaydi angu-15 ngaphandle.
- Ngemuva kokufudumala okuhle, fiphaza phambili kusuka kwikhoyi yokuqala kuya kwesibili.
- Misa ekhameni elide futhi ugijime noma ugijime emuva ekuqaleni.
- Yeka futhi masinyane uphuthumele emuva ngemuva kwenkinobho.
- Phinda ukuphindaphinda okuyishumi.
6 - Izikhwama Zesivinini Esisheshayo
Isikhwama se-stair speed is a drill ejwayelekile kakhulu esetshenziswe yinkambu kanye nabagijimi bezinkantolo ukuthuthukisa isivinini sezinyawo nokukhuthazela.
- Ukugijimela phambili, i-High-Knee Drill : Le drill ilungele ukuthuthukisa isivinini sezinyawo nokukhuthazela kwebholabhadi. Ukugijima ngamadolo aphezulu phambili ngesiteji, uthinta zonke izikhala zesiteji. Land on the balls ezinyaweni bese phambili phambili nge izingalo zakho.
- Ukugijimela kwe-Lateral, Drill Side-to-Side : Ukunyakaza kwe-lateral kwalesi sikhwama kuhle kakhulu ekuthuthukiseni isivinini sezinyawo nasemadolweni nasezinyaweni ukuzinza enkantolo. Gcina isikhungo esiphansi samandla adonsela phansi kanye nesinyathelo ngokuya eceleni kwesiteji unyawo ngalunye. Thinta emgqeni ngamunye wesiteji ngezinyawo zombili. Land on the balls ezinyaweni bese uphindela kwesokudla kwesobunxele bese kwesobunxele kuya kwesokudla.
7 - Shuttle Run Drills
I-shuttle run is a standard standard and drill drill esetshenziselwa abaqeqeshi bebhola basketball ekwakheni isivinini samandla nezinyawo phakathi nebhola lezemidlalo le-stop-and-go.
Indlela Yokukwenza Ukuhamba Kokuhamba
- Misa amaki amabili ngamaydi angu-25 ngaphandle.
- Phrint kusuka kumakaki owodwa kuya kwesinye nangemuva. Lokho okuphindaphindiwe.
- Kunezinhlobo ezihlukahlukene zezindlela ezahlukene zokwenza ukuhamba kwe-shuttle, kufaka phakathi ukugijima eceleni, kuya phambili nokubuyela emuva kokuthinta.
Ukuhamba nge-shuttle kuyindlela elula yokwengeza amanye ama-high-drills ohlelweni oluyisisekelo lokuzivocavoca ngenkathi wakha ijubane, amandla, nokukhuthazela.
8 - Ama-Drill Shooting
Amapayipi okudubula ayingxenye evamile yimuphi umkhuba we-basketball. Mane nje ubeke izindawo eziningana enkantolo okufanele uthathe kuyo. Yenza umngane wakho osebenza naye ngokushesha adlulisele ibhola kuwe ukuze athathe udutshulwa. Umgomo ukwenza u-5 isibhamu ngokulandelana ngaphambi kokuthuthela kumaki olandelayo.
9 - 3-Umuntu Drills
Lokhu kubamba kudinga abadlali abadlali abathathu: umshayeli wokudubula, umhlukumezi, nomvikeli. Umshayeli wemoto uhamba phakathi kwamabili nobathathu amachashazi ukudubula. Lo mhlukumezi udlulela ebhokisini uma ehlasela leli cala futhi umvikeli uvula ukunyakaza kwesibhamu futhi uzama ukuvimba ukudubula. Lokhu kuyinkimbinkimbi elula kodwa ephumelelayo.