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初学者必学的十个篮球训练方法

10 BEST Basketball Drills For BEGINNERS!! 💪🏀

– Hey, what’s up, you all?
嗨 大家好
Coach Rock here, the official trainer for I Love Basketball TV
我是《爱篮球TV》栏目的官方教练 洛克
And guess what?
知道吗
In today’s video,
在本期视频中
I’m going to be showing the best ten drills for a beginner basketball player.
我要向篮球初学者展示10个超棒的训练方法
Now if you’re an advanced player or you think you’re an advanced player,
如果你是一个高手 或者你认为你是
Don’t disregard this video.
也不要忽视这个视频
Because a lot of times that advanced players can really use the fundamentals.
因为高手会经常用到这些基本技巧
So in this video, they’re beginner drills
那么本期视频主要讲解
Focusing on the fundamentals.
这些基础技能训练
And how I like to phrase it is in basketball,
打个比方
when you’re training your skills,
这些技能训练
This is kind like you’re building a house, right?
就像在盖房子
We have to have the foundation, the foundational skills,
我们必须有地基 练好基本功
Down before we can become an advanced player,
才能成为高手
Before we can become an elite player.
甚至成为顶尖球员
Think about a big house, like you can have the biggest house ever,
想像一下 一所大房子 假设你拥有超大的房子
but if it’s on a weak foundation,
若这个房子的地基不稳
the house is gonna fall over.
就会坍塌
But once you have that good foundation, then your potential is limitless.
若你有良好的基础 就会有无穷的潜力
But once you have that good foundation, then your potential is limitless.
所以在今天的视频里 我将着重介绍10项基础训练
These ten drills are gonna help you with your finishing,
帮助你掌握如何
your scoring, your dribbling, your defense.
得分 运球以及防守
We’re focusing on everything in this video.
我们的视频都会全面介绍
And then stay tuned for next week, next Friday
另外请持续关注我们
we’re gonna be uploading ten drills
下周五我们会继续讲解
for advanced basketball players.
适合高级球员的10项训练
So that means you have the whole week to master these
这样一来 你将有整整一周的时间来掌握这些基本功
and then you can try the advanced drills or if you’re
然后尝试高级训练
an advanced player, you can still do these this week
如果你已经是高级球员 仍可以先在本周练练基础
and then come back next week for the advanced drills.
下周再进行高级训练
First drill, Mikan Drill.
第一个训练 麦肯训练
We’re doing three sets of ten with both hands.
双手都要做 做3组 每组10次
(rap beat)
[rap音乐]
Next drill, pretty much the same thing,
第二项 和第一项差不多
Reverse Mikan, three sets of ten.
反身麦肯训练 做3组 每组10次
(rap beat) Alright,
[rap音乐]
next drill we’re getting into, Zig Zag Ball Handling.
好 接下来进入 第三项训练 之字控球
We have three moves, we have cross, between, behind.
我们有三个动作 交叉运球 胯下运球 背后运球
First set, cross.
第一组 交叉运球
Second set, between.
第二组 胯下运球
Last set, behind.
最后一组 背后运球
When you get to the last cone, don’t worry,
当你把球运到最后一个角椎时 怎么办呢?不要担心
I’m gonna show you everything, when you get to the last cone,
我会教你接下来怎么做 当你到达最后一个角椎
you’re dribbling baseline, you’re spinning,
把球运到底线 然后 转身
you’re gonna get to the rim in as few dribbles as possible.
以最少的运球次数完成投篮
From half court you should be able to get there in two dribbles.
你应该用两次运球就走完半场
So you’re gonna do that and then,
我们就是要这样做
I’m not gonna go over it now, just to save time,
由于时间关系 我不能展示整个过程
but you would take the same drill,
但大家练习的时候
move it to the other side of the court, and work on that. Me,
记得还要在球场另一边进行同样训练
I’mma just focus on the left hand right now,
我今天只展示如何在左侧
work on that weak side.
用弱侧手运球
If you can only do one side,
如果你只能在一侧做
work on your weak hand
那就尝试用非惯用手来运
so you can improve that.
这样能提高你的技术水平
Let’s get straight into this drill.
话不多说 直接看我的演示吧
(rap beat)
[rap音乐]
胯下运球
背后运球
Next drill, drill number four,
下一个训练 第四项
we’re working on One Dribble Move Pull Ups.
单次运球 急停跳投
So we’re gonna practice real game situations.
我们会模拟一下真实的比赛
You’re gonna approach the guy at the top here,
你要在三分区顶端接近对手
and we’re either doing a cross, between the legs,
利用交叉或胯下
or behind the back.
或者背后运球
And then we’re gonna get into a shot at the elbow.
在三秒区一侧投篮
So what I would say do is five makes,
我建议在练习时
each side off of each move.
一边每个动作跳投5次
So what’s that gonna be, like, 30 makes, right? Five,
这样一组就是30次
ten for crossovers. Five,
交叉运球 5次 10次
ten for between the legs. Five,
胯下运球 也是一边5次
ten for behind the back.
同样地 背后运球一边5次
That’ll be 30.
共30次
Now I’m not gonna go through all the reps,
我不打算演示全程
but I will do a few reps so you
只挑部分展示
can see how to do this drill live.
让大家对这个动作有个直观印象
(rap beat)
[rap音乐]
By the way, don’t forget,
对了 别忘了
I’ll have the set and reps in the description for you,
我把这些动作的教程发到说明区
so that way you don’t gotta keep referring back to the videos.
这样大家就不用来回拖动视频进度条了
I’ll have the time stamp,
我会在教程中标好时间点
and I’ll have the set and reps by each drill.
以及每一项训练的动作和重复次数
So that way today you watch it all through, learn the drills,
这样大家看完本期视频就可以练习这些技能
but then when you get to the gym,
当你去体育馆锻炼时
there might be like three or four that you
如果只想练习
really just wanna come back to, so
视频教程中的三四组动作
instead of having to watch the whole video,
你就不用回看整个视频了
I’ll have the time stamp for you so you can keep coming back, click,
因为我设置了时间点 点击一下就能快速找到
watch the video,
你想看的位置
you’ll see the set and reps right by that link,
然后看到相应的动作
and you can keep on moving. But,
并且跟着做
with that being said, let’s get straight into drill number five.
我们继续 进入第五项训练
Pretty self explanatory, Form Shooting.
内容如其名称 禁区投篮
So in this drill we’re gonna be in the front,
在这个训练中 我们要在篮球架前
and we’re gon na do the two sides.
分别站在禁区两侧投篮
Just do ten makes, each spot.
每一点投十次
(rap beat)
[rap音乐]
Next drill we’re gonna get into, it’s Spot Shooting.
第六项 定点投篮
If you’re by yourself, you have to get your own rebounds.
如果你是一个人训练 要自己抢篮板
If you have a partner, you could have them get your rebounds,
如果你和朋友一起训练 就让他们帮你抢
but what I like to do sometimes,
但我有时更喜欢这样
this will also help you with conditioning,
这也有助于提升体能
help you get used to following your shot,
能帮你逐渐适应投球节奏
you’re gonna shoot, if you have a partner,
你要投……如果你有搭档
you guys will do each spot, five spots we have,
五个点 你和搭档需要在每个点投篮
you’re gonna make ten at each spot,
一个点投十次
but if you have a partner you’re gonna make,
如果有搭档……你先投篮
get your rebound past your partner, he gonna shoot,
自己抢篮板 传给搭档 然后他投篮
he gonna get his rebound past you.
他抢篮板 传给你
So this will kinda get things going quickly.
这样的循环训练能提高投篮速度
It won’t help you get that rhythm.
但对投篮节奏没什么帮助
It’s easy to make a lot of shots you standing there shooting.
你站在那儿直接投篮很容易
It’s a little more difficult to shoot, get your rebound, reset,
但是你先投篮 然后抢篮板 调整自己
and shoot.
再投出去 就有点困难了
That’s why we’re gonna do that in this drill right here.
这就是为什么我们要做这个训练
(rap beat)
[rap音乐]
Next drill we’re gonna get into is Elbow to Elbow shooting.
接下来进行三秒区两侧投球的训练
Because I have a partner,
因为我有一个搭档
in this drill I’m gonna use him
在这项训练里 我会让他
to get my rebounds, and I’ll get his rebounds.
抢我的篮板 然后我抢他的
Go elbow to elbow, make ten each elbow.
到禁区的两侧各投十次
So that means you’ll be making 20.
也就是一共20次
But a key here is to use proper footwork.
这项训练的关键是用合适的步法投篮
If you’re by yourself, then you gotta get your rebound,
如果你是独自训练 你要自己抢篮板
run to the elbow,
跑到禁区角投篮
and shoot, but you could still use proper footwork.
但记得要用合适的步法
(rap beat)
[rap音乐]
Next drill we’re gonna work on is at the top of the key.
接下来的这个训练要在三分区顶端进行
We’re working on Pump Fake Pull Ups.
这项训练为假动作投篮
Pump fakes are extremely important.
假动作投篮至关重要
They’re one of the most lethal moves you can use,
是最有用的动作之一
especially as a beginner player.
对新手来说 尤为如此
So utilize that pump fake, and then pull up.
所以我们要学会利用假动作投篮
I have a partner, so again,
再次强调 我有搭档
we’re gonna do it where I shoot,
我会在投球的位置做假动作投篮
I get my rebound, pass.
然后抢篮板 再传球给搭档
This is gonna work on my conditioning,
这个训练能够锻炼体能
also get me out of rhythm,
也会打乱投篮节奏
so I can’t build a rhythm,
所以这个练习不是为了训练投球节奏
but saves you just have your parents rebounding
而是由你的搭档抢篮板 传给你
then they can just get your rebound, keep passing to you.
他们抢篮板 然后传给你
But I like messing up the rhythm
我喜欢把节奏搞乱
because in the game you’re never gonna
因为在比赛中 你不可能简单地
take ten shots just standing there, right?
只站在原地投10个球 对吗?
You’re gonna take a shot, run down,
你要先投篮 然后跑去接球
run back, take a shot.
再跑回来 再投球
So that’s what we’re gonna try to simulate in these drills.
所以我们要在训练中模拟比赛情况
(rap beat)
[rap音乐]
Next drill, we’re working One Dribble Lay Ups
下一个训练 在三分线以外
from outside the three point line.
一步运球然后上篮
A lot of players take too many dribbles to get to the basket,
很多球员要运很多次球才能上篮
allows the defense to recover.
这样容易被防守者拦截
In this drill we’re gonna take one dribble, regular lay up.
在这项训练中 我们要练习一步运球上篮
You do ten on both sides.
每一边投10次
I’m only gonna do the left side, again,
但我还是只演示从左边上篮
working on my weakness, on my weak hand.
训练我的弱侧手上篮
But I want you do to both sides.
但是大家在练习时 两边都要做
(rap beat)
[rap音乐]
Last drill is gonna focus on conditioning and defense.
最后一个训练主要锻炼体能和防守
Defensive Slides.
叫防守侧滑步
So we’re gonna do the zig zag,
这项训练需要之字运球
kinda like we did for dribbling, but we’re
就像之前那样 但这次我们
gonna be sliding our feet.
要滑动我们的脚
It’s gonna help you practice opening footwork.
这会帮你打开步幅
First time through, we’re going really slow.
第一次练习 我们可以慢慢来
That’s gonna get you used to getting in this position.
让你习惯这个姿势
It’s gonna burn a little bit.
虽然有点困难
Get you used to moving your feet, proper footwork.
但能让你通过移动双脚适应步法
Then the next time through, we can speed it up.
下次我们就要加快速度了
(rap beat)
[rap音乐]
So again, remember,
再说一次 要记得
I have the drills in the description for you, take’em,
我会把练习链接放在说明文字中
start using them to work out.
请收下 并用它练习
Remember I have a free workout you’ll see also
记住这都是免费的
in the description, a free program actually,
你在说明中也能看到 这是免费节目
click that first link,
点击第一个链接
sign up, and I’ll send you free access to our full training program.
报名课程 我会免费给你全套的训练视频
Gonna help you take your game to the next level.
帮你进阶
Don’t forget next week, Ten Basketball Drills for Advanced Players.
记得下周会带来适合高手球员的10个练习
So use these, get to advanced quickly
赶紧学会基本技能让自己成为高手吧
so you can do next week’s drills.
这样下周就可以继续训练了
If you enjoyed the video, do me a big favor,
如果你喜欢这个视频
hit that thumbs up for me, comment below,
帮我点个赞 并且在下面评论
let me know what else it is
让我知道
that you want me to talk about,
你还想学习什么样的篮球技巧
and last but not least,
最后 最最重要的是
please do not forget to subscribe to our channel, and hit that notification bell
不要忘记订阅我们的频道 设置提醒消息
so you never miss another video.
这样你就不会错过其他视频
Until next time, I’ll see you then.
下周见 拜拜

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视频概述

本视频介绍了可以帮助提升篮球技能的10个训练技巧,同时展示了一些技能动作

听录译者

收集自网络

翻译译者

AF

审核员

审核员GS

视频来源

https://www.youtube.com/watch?v=2lFq7T6pmu8

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