Masewera a Basketball kwa Atsikana

Thandizo Lithandizani Kuvulaza

Atsikana omwe amasewera basketball amatha kupanga ntchito komanso kuchepetsa ngozi yovulazidwa pogwiritsa ntchito mabotolo a basketball. Mabotolo abwino kwambiri a basketball amathandizira kuti mphamvu za minofu zizikhala bwino, kukhazikika, kugwirizanitsa, kuthamanga, ndi njira zowombera.

1 - Jump Training Instruction Drills

Kuphunzira kulumphira bwino njira zingathe kuchepetsa kugwa kwa maondo kwa atsikana omwe amasewera basketball. Azimayi ambiri amakhala ndi ma Q angapo kuposa amuna, ndipo nthawi zambiri amadumpha ndi mawondo akudumpha mkati (mawonekedwe apamwamba a knee valgus). Kuwonjezeka kotereku kungayambitse chiopsezo chachikulu cha kuvulala kwa magulu akazi. Kuphunzira kuyendayenda ndi mawondo mofanana bwino ndi njira yoyamba yopewera kuvulala mu masewera aliwonse omwe amafunika kulumpha.

2 - Mipamwamba Yoponya Jump

Atsikana atadziwa njira yoyenera kudumpha ndi kugwa popanda mawondo akudumpha mkati, dumphirani maphunziro pogwiritsa ntchito zosavuta, monga kulumphira, kungathandize kukhala ndi mphamvu komanso mphamvu ya basketball.

Mmene Mungapangire Mapiritsi Akumwamba Opambana

• Imani pamapazi paphewa ndi mawondo mawondo pang'ono
• Bwerani mawondo anu ndipo muthamange mwamphamvu kwambiri ndikubweretsa mawondo anu pachifuwa chanu.
• Gwirani maondo anu mofulumira ndi manja anu ndi kusiya.
• Land mofewa ndipo muyang'ane mawondo ndi chiuno ndi mapazi (kupewa kupewa kupindira mkati kapena kunja)
• Mukamatera, gwerani ku squat ndi kubwereza kulumpha kwotsatira.
• Limbikitsani kubwereza pang'onopang'ono, kuyambira ndi 3 ndikugwira ntchito mpaka 12

Zambiri

3 - Maphunziro a Kulimbitsa Maphunziro

Ochita kafukufuku apeza kuti othamanga omwe sangathe kusinthanitsa maso awo atatsekedwa kwa masekondi khumi ataima opanda nsapato pamapazi amodzi amakhala ochepa kwambiri. Koma kungodzipangitsa kuphunzitsa bwino kungachepetse chiopsezo cha kuvulala pamagulu pa masewera onse. Chifukwa mabala a minofu ndi amodzi mwa zovulazidwa zambiri za basketball, atsikana ayenera kuwonjezera mizere iwiriyi kuntchito yawo:

1. Yesetsani kusinthana pa phazi limodzi kwa mphindi zisanu, katatu mlungu uliwonse.
2. Kuphatikiza apo, atsikana ayenera kuyesayesa pa phazi limodzi ndi maso atatsekedwa kwa masekondi khumi mpaka mphindi, kangapo pa sabata.

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4 - Malo Omwe Akhazikitsidwa ndi Mmodzi-Momwe Amagwirira Ntchito

Kuchita masewera olimbitsa thupi kumathandiza atsikana kusintha bwino kayendetsedwe kake, pamene akukweza mphamvu za minofu ndi gluteus, ndi kukhazikika kwabwino. Atsikana omwe amasewera basketball amatha kugwiritsa ntchito zojambulazo kuti asokoneze minofu yomwe imagwiritsidwa ntchito panthawi yomwe ikuwombera ndi kuwombera.

Kodi Mungatani Kuti Muzichita Zomwe Mumachita Pochita Zinthu Zambiri?

1. Imani pa phazi limodzi ndikugwera pansi ndikufika patsogolo kuti mukhudze chinthu pansi pamaso panu.
2. Bwererani kumalo oyambira popanda kutaya nthawi.
3. Bwerezani kubowola 10-15 nthawi pa mwendo ndikusintha mbali.

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5 - Kupita Patsogolo Kumbuyo

Maphunziro a sprint ndi ofunika kwambiri kwa atsikana omwe amasewera mpira. Onjezerani kumbuyo kwazomwe mukupangidwira kuti mukhale mofulumizitsa ndikufulumira kukhoti.

Mmene Mungapititsire - Zam'mbuyo Zam'mbuyo

• Ikani zizindikiro ziwiri pafupi ndi mayadi 15 padera.
• Mutatha kutentha bwino, muthamangire kutsogolo kuchokera ku mbewa yoyamba mpaka yachiwiri.
• Imani kumtunda wautali ndikuyendetsa kapena kuyendetsa kumbuyo.
• Imani ndipo mwamsanga mufulumizitse kumbuyo kutsogolo kupita ku mbali yayitali.
• Bwerezani kubwereza khumi.

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6 - Mapiritsi Owothamanga

Kuwongolera makwerero ndizowonongeka kwambiri zomwe zimagwiritsidwa ntchito m'munda ndi ochita masewera a milandu kukonza liwiro la mapazi ndi chipiriro.

• Kupitiliza Kuthamanga, High-Knee Drill : Kubowola uku kuli koyenera kuti ukhale wopititsa patsogolo msinkhu ndi kupirira kwa basketball. Kuthamanga ndi mawondo akudutsa kutsogolo kudutsa makwerero, ndikukhudza malo onse oyenda. Landani pa mipira ya mapazi ndi kupita patsogolo ndi manja anu.
• Kuthamanga Kwamasautso, Galimoto Yoyang'ana Kumbali : Kupititsa patsogolo kwa galimotoyi kumakhala kofunika kwambiri popititsa patsogolo liwiro la phazi ndi mawondo ndi minofu batala kukhoti. Sungani mphamvu yokoka pansi ndikuyendayenda pamakwerero phazi limodzi. Gwiritsani ntchito makwerero onse pamakwerero ndi mapazi onse awiri. Landani pa mipira ya mapazi ndi kubwereza kumanzere kupita kumanja.

7 - Mapulogalamu othamanga

Kuthamanga kumathamanga ndi mphamvu yapamwamba yomwe imagwiritsidwa ntchito ndi makosi a basketball kuti imange mphamvu ndi phazi pamapazi mpira.

Momwe Mungapangire Kuthamanga Kwambiri

• Ikani zigawo ziwiri pambali ya mayadi 25 padera.
• Sprint kuchokera pa chizindikiro chimodzi kupita kumbuyo ndi kumbuyo. Ndicho kubwereza kamodzi.
• Pali njira zosiyanasiyana zochitira kuthamanga, kuphatikizapo kumbali ndi kumbali, kumbuyo-kubwerera kumbuyo ndi kutsogolo-kubwerera-kubwerera-kuthamanga.

Kuthamanga kothamanga ndi njira yosavuta yowonjezeramo zovuta kwambiri pulogalamu yofunikira pamene mukupanga liwiro, mphamvu, ndi chipiriro.

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8 - Malo Owombera Ma Drills

Mabala oyendetsa malo ndiwo gawo labwino la masewera aliwonse a basketball. Pemphani mawanga angapo pakhoti kuti mutenge. Limbani mnzanuyo mofulumira kukupirani mpira kuti atenge. Cholinga chake ndi kupanga ma shoti asanu musanatuluke ku chizindikiro chotsatira.

9 - 3-Munthu Drills

Kubowola uku kumafuna atatu osewera osewerera: wothamanga, wobwezeretsa, ndi womuteteza. Chowombera chikuyendetsa pakati pa awiri ndi atatu mawanga akuwombera. Wopandukayo amapita kukawombera atangomenya cholinga chake ndipo wotetezera amawombera mfutiyo ndi kuyesa kuwombera. Izi ndi zosavuta, koma zothandiza.