Batsira Kudzivirira Kukuvara
Vasikana vanotamba basketball vanogona kuvandudza kushanda uye kuderedza njodzi yekukuvara nekuita mabhasikiti ebhakiti. Izvo zvakanakisa mabhasikoro ekuderedza anobatsira kuvandudza simba remasumbu nekugadzikana, kuwirirana, nekukurumidza, uye kupfura maitiro.
1 - Jump Training Instruction Drills
Kudzidza kukodzera kwakanaka nzira inogona kuderedza zvinokuvadza kumabvi mumasikana anotamba basketball. Vakadzi vanowanzova nepamusoro pe Q-angle kupfuura varume, uye kazhinji vanowanzosvetuka nemabvi ari kutenderera mukati (bhiza rakakwirira yeviggus angle). Izvi zvinowedzera kukanganisa zvinogona kutungamirira kune ngozi yakawedzerwa yekukuvara kwemabvi muvakadzi. Kudzidza kugadzika kumhanyira nemabvi zvakanyatsoronganiswa ndiyo danho rekutanga rekudzivirira kukuvadzwa mumutambo chero upi zvake unoda kuwanda kwekukwira.
2 - High Jump Drills
Kana imwe nguva vasikana vachiziva nzira yakakodzera yekudzika uye kuenderera kunze kwemabvi achipinda mukati, svetura kurovedza uchishandisa zvigadziriswa zvakajeka, zvakadai semakumbo anokwira, anogona kugadzirisa simba uye simba re basketball.
Nzira Yokuita Nhepfenyuro Yakakwirira Inoshandiswa
- Simira netsoka mapepa akafara uye mabvi zvigadzika zvishoma
- Bhota mabvi ako uye shandisa zvigaro zvakasimba kuti uise mabvi ako kumapfupa ako.
- Bata mabvi ako nokukurumidza nemaoko ako uye urege kuenda.
- Nyika zvishoma uye uchengetedze mabvi akaenzana nezviuno nemakumbo (usapinda mukati kana kunze)
- Paunenge uchisvika, rinyura pasi kune squat uye dzokororazve kuruka.
- Dzokorora kudzokorora zvishoma nezvishoma, kutanga ne3 uye kushanda kusvika kusvika 12 zvakare
3 - Kurongedza Skills Training
Vatsvakurudzi vakaona kuti vatambi vasingakwanisi kuenzana nemaziso avo akavhara kwemaminitsi gumi vachimirira vasina shangu pane rimwe rutsoka zvinonyanya kuva nechekudzivirira. Asi kungoita zvidzidzo zvishoma kunogona kuderedza dambudziko rekukuvara kwepakumbo panguva yese yemitambo. Nemhaka yokuti mavhesi emakumbo ndeimwe emakumbo anowanzoitwa nebhasikiti, vasikana vanofanira kuwedzera izvi zvinokonzera maitiro muitiro yavo yekuita basa:
- Dzidzira kuenzanisa kune rimwe rutsoka kwemaminitsi mashanu, 3-5 nguva imwe neimwe vhiki.
- Mukuwedzera, vasikana vanofanira kuedza kurongedza kune rimwe rutsoka nemeso akavharwa kwemaminitsi gumi kusvika paminiti, kazhinji pavhiki.
Zvimwe
4 - Izvo-Mhemberero Yakawanda-uye-Inosvika Kudhairira
Chiito chegumbo-uye-kusvika pakuita muviri kunobatsira vasikana kuvandudza kutenderera (kutama) kuenzanisa, pavanenge vachivandudza chechi uye simba rekudzivirira musimba, uye kugadzikana kwakasimba. Vasikana vanotamba basketball vanogona kushandisa sora iyi kuti vatsoropedze mishonga inoshandiswa panguva yekudhonza nekupfura.
Nzira Yokuita I-Leg Leg Squat uye Kuzadzisa
- Simira kune rimwe rutsoka udzike pasi uye usvike mberi kuti ubate chinhu pane pasi pamberi pako.
- Dzokera kunzvimbo yekutanga musingarasikirwi.
- Dzorerai drill 10-15 nguva pamagumbo uye shandurai mapande.
5 - Pamberi - Kudzokera shure
Kudzidzira kupora kunokosha kune vasikana vanotamba basketball. Wedzera kumashure kutsvaira zvinokonzera kuwedzera kukurumidza kukurumidza uye kukurumidza muruvanze.
Nzira Yokuita Nayo Pamberi - Kumberi Kwakaitwa Sprints
- Gadzira mapepa maviri anenge madivi gumi chete.
- Mushure mekudziya kwakanaka, shingairira mberi kubva kune imwe yekutanga kusvika kune yechipiri.
- Dzoka panzvimbo yakakura uye unomhanya kana kumhanya kusvika pakutanga.
- Dzoka uye nokukurumidzira kusimbisa mberi mushure sprint kusvika kure.
- Dzokerazve kudzokorora gumi.
6 - Mafambisi Anotambisa Mafambisi
Iko kumhanya kunokonzera kubhururuka ibwe rinowanzoshandiswa nemunda uye vatambi vematare kuti vanatsiridze tsoka nekukurumidza.
- Running Running, High-Knee Drill : Iyi drill yakakosha yekuvandudza tsoka dzinokurumidza nekutsungirira kwebhakiti. Simhanya nemabvi akareba mberi nechepamusoro, zvichibata kumativi ose ematanho. Ita pazvipira zvetsoka uye fambisa mberi nemaoko ako.
- Kambomhanyira Kuteerera, Mberi-ku-Side Drill : Shanduko yakakonzera ye drill iyi yakanaka mukusimudza tsoka uye mabvi uye zvigaro zvigaro mudare. Chengetedza nzvimbo yakaderera yemagetsi uye nhanho kubva kune rumwe rutivi kuburikidza nemakirwe rimwe rutsoka panguva. Bata munharaunda imwe neimwe pamakero nemakumbo maviri. Ita pazvipira zvetsoka uye dzokera kurudyi kuruboshwe uye kubva kuruboshwe.
7 - Shuttle Run Drills
Kuvharidzirwa kumhanya kunowedzera kushandiswa uye kukurumidza kushandiswa kunoshandiswa ne basketball coaches kuvaka simba nekufambisa netsoka panguva yekutambira-uye-kuenda mitambo yebhotibhasi.
Nzira Yokuita Sei Kuvhara Mhanya?
- Isa matanho maviri mapaundi anenge makumi maviri.
- Sprint kubva kune imwe marker kune imwe uye kumashure. Ndiyo kumwe kudzokorora.
- Pane nzira dzakasiyana-siyana dzekuita mushure mutsva, kusanganisira kurutivi-to-side runs, forward-backward runs and forward-touch-return runs.
Iyo yekuvhara mhepo ndiyo nzira iri nyore yekuwedzera mamwe maitiro ekukwirira kwepamusoro purogiramu yezvidzidzo zvekutanga apo iwe unovaka kukurumidza, simba, nekutsungirira.
8 - Mafuro ekudhonza mabhodhi
Mafuti ekuputira zvipfeko zvakanakisa chikamu chemhando ipi zvayo yebhasikiti. Ingoratidze nzvimbo dzakasiyana-siyana padare raunofanira kutora. Itai kuti mukomana wako akurumidze kudarika bhora kwauri kuti atore. Chinangwa chacho ndechekuita 5 shots mumutsara musati matamira kune rimwe rinotevera.
9 - 3-Munhu Drills
Iyi yokudisa yaida vatatu vatambi vatsva: shooter, a rebounder, uye mudziviriri. Iyo shooter inofamba pakati peviri nehatu inoratidza mavara kuti ipfure. Munhu anopanduka anoenda kumudhigiri kana achinge auraya chinangwa chacho uye mudziviriri wemumvuri wacho uye anofarira kudzivisa kupururudza. Ichi chinhu chakareruka, asi chinoshanda.