Basketball Program Outline
a training program, based on: the Ministry of Education to promote a sports team for a school project; in the Ministry of Education high school basket ball league
; for students in the University exam exemptions.
Second, the implementation of the object: High School and junior high school basketball team
III, the organization and division of labor: Leader: Deputy leader President
: dean
Management: Sports head coach
:
Fourth, the implementation of the contents: player selection, player technical training, the players moral training, academic counseling
guide, organized by the educational institutions involved in basketball, career guidance.
five, the implementation of ways: on July 1 to (next year) on June 30
daily 07:00 am to 07:50 pm Fitness Training 16:30 to 19:30
technical and tactical training courses
: basketball technical and tactical training, physical training
Basketball assisted training arrangements < br> The first phase of assisted training: (time can be arranged at the Track Work)
shooting drills on Monday (fixed-point shot with 20 hit rate calculation; Mobile shot 20,,
multiple number of repeat training, 300 per person a).
Tuesday Agility Training (restricted pace around, jumping rope, 6 meter shuttle run, restricted area on the corner
Run, Plum shuttle run).
Wednesday dribble Training (audience chairs obstacles dribble through, one-dribble offense and defense, the false
action cut).
Defensive Training on Thursday (empty hand defensive back of the pace off the pace of defense, anti-
keep pace forward and back, half-court defensive move pace).
5000 meters Fakeleike jogging off on Friday (the use of schools for
country road near the mountain relaxed style jogging).
pass the ball on Saturday Training (Overall 7, 5 times , 3 times they passed each other basket; audience long pass double
hand layup, and all kinds of passing training).
the second phase of physical fitness:
interval training on Monday: 15 sideline sprint back and forth seven times (note that the maximum heart rate of 220 minus age times the number of
, sprint is completed in order to jogging, walking recovery Zhixin
jump about 120 times for a second round, making a total of 15-18 times).
Circuit Training Tuesday: 8 to 10 stations set up, namely, feet together, jump around, Yao, before and after cutting
boat bent, left hand extended Yao jump, 180-degree turn and jump
Yao, prone bent, other.
strength training Wednesday: lift knee touch the chest, stepping, back extension, push-ups, parallel bars push
support, biceps volume move, etc..
Thursday Speed Training: Running leg raise , place standing arm, feet jumping Yao forward, the audience rushed
thorns, half-sprint, and so on.
Power Training Friday: Low side jumping obstacles Yao, Yao feet jump in place, Touch panels
place jump step jump Yao, jumping rope, one foot straight jump, jump touch the chest,,
other.
Saturday weight training: squat, high-pull, straight hands on the funeral expenses, hands on knees contribute to funeral expenses, the Department of legs
press, weight-bearing stepping, leg muscle volume after the prone leg lift, the Ministry of stretching,
volumes after the machine standing leg leg lift, leg extension, thigh adduction, big < br> leg abduction, and other.
six, plans and progress of the process:
the first stage to on July 1 next year on June 30 月 1 日
7 月 31 日 至 10 : Basic action, the pace of offensive and defensive, explaining the rules.
11 月 1 日 至 11 30: the basic movements, group cooperation, generous defense concept.
12 月 1 日 至 12 31: basic movements, the group offensive and defensive, the simulation game.
1 月 1 日 至 1 31: basic movements, division training, group cooperation.
the second phase of February 1 to June 30 月 1 日
2 to February 28: Division training system opportunities for war simulation game.
3 月 1 日 至 4 30: Division training, tactical training, position training.
5 月 1 日 至 5 月 31 日: Division training, tactical training, practice sessions.
6 月 1 日 至 6 30: the offensive and defensive teams, practice sessions, to review shortcomings.
game goals:
(1) high school academic year the Ministry of Education Basketball League (93.9m94.2)
Expected accomplishments: first obtain a 12 strong qualifications, and then made for walks into the Top 8 in the final audition big
school qualifications; the final goal of the second phase of the top six.
( 2) the province's Chiang Kai-shek Cup (in early October each year) held in Miaoli City.
the province's high school basketball game (mid-April each year) held in Miaoli City.
expected accomplishments: the top three.
Note:
physical training should be noted that stretching before training, and operating income to relax after training, the muscles, heart and lung function, bone, nerve, and other systems are adequately prepared and rest. in the implementation process should pay attention to each player different from the load, so pay attention to the safety of operation and equipment of the weight and number of times, in particular, relaxing on the implementation of operation and do not attach importance to, also be sure to supervise the training of personnel, while maintaining the safety of the players operation to avoid injury.
players life management:
(1) set according to the team , expected benefits and evaluation indicators:
1. with the Ministry of Education schools feature a movement.
2. Ministry of Education, School Sport Federation to participate in high school basketball league.
3. students basketball skills and knowledge, physical , character.
4. Group training basketball team, walked for access to college players. train men and women basketball national team.
5. for men and women basketball team won the provincial basketball championship, the Ministry of Education before the high school basketball league
four.
Basketball Training courses
one warm-up exercises before running in the warm-up exercises, stretching exercises and then do first 1000 meters, or jogging 20 laps over the basketball court, and then follow the site of basketball really do need to stretch good extension activities.
Second, the pace of 1. crossover step: left foot around the cross, used to attack or defend the use of collusion.
2. pulley step: to bring the other foot left or right foot for sliding the moving floor, is the pace of defense
basic training.
3. forward and back steps: forward fast sprint, the pace of change in midfield when the move to the back,
attention requires the player must lift heel, to avoid backward fall.
4. back and forth pace: in the low 45 degrees and move back and forth for the defense, must
approached their hands, after 3 times, from low along the lower line to the other side of 45 degrees for
approached pressure defense, and then along the third line of the bottom line.
5. Defensive Back Step: A step back to make , one cut, one person make a Fax: 4 pairs for the chest, playing ground, and passed the ball.
2. Cross-shaped around the ball of 8: split into two rows, by cross down to the waist, head around the ball.
3. Large wind pass: 4 people in a group to half the audience for mobile or collusion.
4. square pass: divided into four groups move pass the ball for corners.
5. four directions pass: way to do corners of four directions to pass.
6. face to face pass the ball: to all kinds of ball-based.
7. behind the move, low hands, one hand pass: Moving in pairs pass.
8. on the wall pass: height 120 cm to pass the ball against the wall.
9. a plate long passes: a long pass up front with both hands or one hand a long pass up front.
10. five-point cut Biography: Biography tactical training of players cut.
11. center provided assistance to pass: from 5 players to the audience does not dribble attack: must pass and move the collusion attack.
four layup Training 1. Overall 8 fonts pass layup.
2. Wheeled layup.
3 . Overall 7 * 5 * 3 layup.
4. three-wire basket.
5. collusion of the audience long pass free-throw line layup.
6. two pairs layup.
7. threesomes layup.
8. straight dribble layup.
9. halftime Triangle layup.
five, dribbling training 1. Grand obstacles dribble.
2. Grand Cross back under the dribble forward, turn around, backhand, behind the back dribble.
3. Grand Air skip step, stop backwards forward, the air around people flash dribble.
4. All dribble, 8 font.
5. Akira ball left and right.
6. Cross the next place dribble.
7. Grand 3-4 shot dribble layup line.
VI Shooting Training 1. point shooting.
2. collusion of two diagonal shot.
3. move the shot.
4. archers.
5. The bottom line cut into the hook shot.
6 . After the spin shot.
7. triangle bottom line rub shot.
8. Overall the trip back and forth jumper.
9. High Cohesion turn shot (fake cut with the left and right to vote)
10. Triangle rub shot.
11. five shots.
12. Grand 2-3 jumper who pass the trip.
13. halftime collusion finger roll.
14. halftime ahead Cohesion jumper or cut investment.
seven, fake 1. about 1-3 road fake cut.
2. up and down 1-3 times give fake.
3. outlying fake and then cut into the basket feint shot.
eight rebounds for position training 1. halftime 1VS1 to 5VS5 card for Training (with oral care).
2. halftime 3VS3 card bit (with oral care, coaching ball.)
3. free throws for position after training.
4. outside shot for position.
5. rebounding training: catch the ball drop.
nine, defensive training 1. Grand 1VS1 defensive back hand .
2. half-court offense and defense off the diagonal (coaching ball, on offense, cut off).
3. Second attack on defense defensive training.
4. hands defense (external), the former Defense Training (closed), approached defense.
5. line, second line, third line to defend the training.
6. Overall trap double-team (1-2-2,2-2-1,1-1 -2-1)
7. half double team (1-2-2,2-1-2 instant double-team)
8. half-court man defense training.
9. the audience stare man defense.
10. regional defense moves training (in line with the multi-hit less).
11. sandwich double-team defensive training (for center).
12. man defense gave way, fill the seats, the exchange defense training.
13. restricted area pass two defensive three, four pass three defensive.
14. audience offensive and defensive coach passing the ball back and forth without direction.
15. coaches whistle command of mobile defense. < br> ten, get rid of collusion Training 1. halftime 1VS1 collusion attack and defense.
2. halftime 1VS1 low out of attack and defense.
3. the audience, half-court offense and defense does not dribble.
XI, fast break Training 1. the audience four five-hit, four-three, three-two, two to play a.
2. five fast-break road layout of the back and forth attacks.
3. Fast forward cross-break (45 degrees, lower the bottom line around the bottom line, the 45-degree collusion)
4. collusion of a long pass play board layup (2, 3).
second, division training center part:
1. center closed 1VS1 singles ( high lateral, low).
2. center closed area turns shooting (one defensive).
3. center collusion, not dribble the shot.
4. two center closed cover attack (a person outside for the ball).
5. Three shooting the ball center closed.
6. center cut defensive front defense.
7. center fill bit defensive.
8. center provided assistance to walk and coordinate (from low, lateral, high mobility).
forward part:
1. striker 3 external fast pass, 2 defense (after the follow-up shot).
2. halftime they grab ball attack and defense.
3. Five groups of individual point cut.
4. Training pass cut (cut Biography fill the seats in groups of five).
thirteen, X1 breaking pace and marking training 1.X1 turned collusion.
2. two, three co-X1.
3. halftime 5VS5 marking, X1 training (coaching ball).
4. audience 3VS3 marking, X1 training (self- dribble).
fourth, cutting pass training 1. battle of the cutting pass training.
2. The bottom line cut into the hook shot, rub board.
3. positive step cut into the shooting of 45 degrees, low hand to the ball.
4. Air collusion to accelerate cuts, with the horse shot, after shot rotation.
5. cut finger roll, put baskets.
fifth, the combination of training 1. state training (for the countdown , free throws, freezing, foul tactics).
2. Overall 5VS5 (back and forth three or four relays) offensive and defensive changes.
3. Overall 3VS2 external fast pass, shift defensive training.
ten six, secondary physical one. agile running back and forth four times six meters (calculated in seconds, multiplayer matches).
2. the audience four paragraphs sprint (32 seconds to complete).
3. circle run chase.
4. droop quickly ran his hands down.
5. leg raise to run.
6. arm jump run.
7. hop.
8. feet, abdominal contraction jump.
9. Ap type to go (back, forward).
10. continuous contact line jump, jump straight at the wall.
11. the side of the cross.
12. hold his teammates to go.
13. back teammates go.
14. cross-jumping and cross.
15. shoulders lift his teammates up and down (wall).
16. cattle farming.
17. soft and training: support bridge , seat position sub-Leg, seat hand posture and legs toes.
18. up and down stairs.
19. hop ladder.
20. slope sprint.
seventh, circuit training a total of 8 stations, each 1-3 people, each operation 20 seconds, rest 20 seconds; a total of three cycles.
1. prone arched.
2. push-ups (fingers, palm).
3. sit side from the (left, right).
4. sit-ups (hands placed chest, Tuiqu Xi).
5. rotated 180 degrees jump.
6. stretch jump.
7 . supine hands and feet exposed.
8. raft boat.
9. frogman operation (prone hands held high).
10. Cross jump.
11. place jump (extended right hand: hook shot imitation ).
physical training per week:
Track Work physical training (Monday) 8-station circuit training ladder jump
(Tuesday) 5000 meters, weight training
(Wednesday) on the arm strength training interval training 7 times X15 times
(Thursday) comprehensive physical agility training speed 2X4X2 times
(Friday) Fakeleike running weight training
(Saturday) to go duck-type training
training enhanced soft focus: < br> (1) moving the ball moving (10) Fast cross-break
(2) aggression and defense (11) out with the collusion of
(3) attack attempts (12) cover and mobile
(4) does not transport Ball Attack (13) defensive three-second
(5) a card, follow-up (14) Oral care
(6) double-teamed, Breakout (15) team to offensive and defensive
(7) the pressure and cut off ( 16) state management training
(8) strong inroads into (17) countdown stage process
(9) double-team trap (18) jump ball foul layout
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