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Playing basketball requires innate skills, but you can become a good player if you properly shape your body, train correctly and learn the tricks of the game. Good basketball players give their best in training to improve their results on the court, and they have certain personal qualities that are appreciated by the coaches.
Most parents, giving the child to the sports section, reason like this: let him run, like it, and well, the child must spend his energy somewhere, if only he does not sit at home in gadgets.
All these thoughts are logical, but parents miss the main point.
Giving our child to a sports school, we form a new society around him - a coach, players, friends, team. All this gradually enters the life of the child and becomes its integral part. His competitive spirit begins to take shape, the desire to achieve results, perseverance and hard work.
Many, not understanding this, easily destroy these foundations of children's education, thinking that all this is fun, comparable to going to the mall, on the principle: like - I go, I don't like it - I don't go!
Since the days of the USSR, science has identified the main task of physical culture and sports - the education of a harmoniously developed personality! Then - in the spirit of the ideas of Marxism-Leninism, now, apparently, in the spirit of underdeveloped capitalism. Meanwhile, children's sports, especially team sports, today are the only state institution that forms social responsibility.
Children begin to feel responsibility and ownership, defending their honor - first the teams, then the sports schools, their city and their country. Unfortunately, the comprehensive school has lost this function, and without the formation of social responsibility it is impossible to build a normal society. Without this, our children will live, and many will already live by the principle of "my hut from the edge."
But today is not about that, but about what awaits parents and children in the future sports life.
In the modern world, it’s hard to find the right guidelines, the media impose their lifestyle, the consumer industry makes us race for the latest fashion trends, it’s extremely difficult for parents to understand how to live and where to move, false values make us make mistakes. Photo: Depositphotos
Consider several common misconceptions:
1. “The coach does not consider my child to be the best, so we will quit playing sports!”
Parents change sections like gloves, begin to look for a place where they will sing laudatory odes about the uniqueness of their child, while replacing the sport with drawing, drawing to music, music in English, and sometimes piling on the child all at once.
To load a child with many different educational activities has become a fashionable trend, similar to tuning a car: and we have gold wheels, a leather roof and a bumper made of mammoth tusks!
Any study for a child is a job. School, home lessons, sections, tutors. Ask yourself: are you able to work 14-16 hours daily? The answer is obvious. If the child does not like what he is doing, if he does not have time to relax, over time this will lead to nervous breakdowns and protests.
At the age of 11-12 years, the child is not able to make independent decisions, and he will agree or obey the decision of the parents. A constant change of occupation forms a complex of an unrecognized genius in him. The child becomes embittered by the outside world, which leads to depression and a negative change in the psyche.
Parental love is blind! Therefore, learn to objectively evaluate your child! Create activities for him that he will love.
2. “I do not like to play sports - well, that means that it’s not yours, do what you want. You can’t put pressure on a child; he must develop naturally and independently. ”
This is a very popular theory recently and very harmful, in my opinion. Often parents give their children a choice between something and nothing. I call it a passive choice. If we do not give the child options, then other people will give him that. It is these children who then fall into the "death groups", into extremist communities, into religious sects and other fatal places.
Give your child an active choice! Basketball or football, drawing or modeling, dancing or music,
3. “I don’t want to study here, I don’t like it, take me away from here!”
Faced with such objections from their child, many decide to quit playing sports. Instead of striving, parents choose avoidance, thereby laying the model in which the child will move away from overcoming difficulties, shifting responsibility to parents.
At a minimum, find the reason for this objection and explain your choice to the child. Take an interest in interpersonal relationships, form friendships with other guys. Highlight positive emotions in the sports process and focus on them.
Adaptation is a complex process, and the child must help in this.
4. “You do not study well at school - then you won’t go to training!”
Sport is one of the elements of a child’s development, and a similar method robs him of this part of development. It’s the same as saying under punishment: today you only eat a side dish, and cutlets are deprived!
Do not take away food for development from children! Talk about learning and sport. There will be poor grades in school - the school will not let you go to the competition!
I gave only a small fraction of the reasons for refusing to play sports. This list can be continued for a long enough time, and there are a great many ways to solve these problems. Each child is unique, and to choose the right approaches and tools for him in his upbringing is a task for parents, as Ilyich said, archival and arch-complicated! Photo: V. Fisyuk, personal archive
What you need to learn to parents who send their children to a sports school:
1. Form a Goal! What you and your child came to sports school for.
Become a professional athlete, make a child physically developed, learn to play basketball like a dad, and spend free time to good use.
Everyone may have different goals, but the child must know why or for what he needs it. We recall the classic: "... so that it would not be excruciatingly painful for years spent aimlessly!"
2. The first two years of training will be entertainment, then work will begin.
At first, most of the training will be in the form of games and competitions. Sports training is very similar to school education, and basketball also has its own curriculum - it all starts with 2 + 2 = 4, and so on to higher mathematics.
Serious and sometimes hard work will begin very soon, both in terms of physical exertion, as well as mental and psychological. Therefore, the child must definitely understand what will be the reward for his work. Motivation can be material (medals, new sneakers, a bicycle, 500 rubles to the piggy bank) and intangible (recognition of achievements, praise, a trip to the sea, a trip to the water park with friends). Sorry for the scant fantasy!
3. Sport costs money!
Get ready for the fact that over time your sports budget will change in the direction of increasing costs. Equipment, trips to competitions and training camps, treatment of injuries and sports nutrition, and many other expenses will fall on your parents' wallets. The state will help us by financing the content of sports schools, holding tournaments and much more, but there is still not enough money for everything. Although knowledgeable people say that somewhere there is money, but so far not about our honor.
In regions, unlike capitals, parents spend much less on sports, but this does not mean that children receive more from the state. Sometimes it happens that teams find sponsors, but in our time it is a real miracle! But, as one child’s song says, “Guys need to believe in miracles!”
I have always considered these costs as investments in the development and health of the child. True, what will be profit here and who will be the beneficiary is a philosophical question!
4. Get ready for the competition!
Competition is what awaits our children in the struggle for a place in the team, and within the composition of the game there will be a struggle for playing time.
Many, seeing the high level of skill of other players in relation to their children, take this for a lack of abilities and talents in their child.
Children with great skill differ from beginners to a greater extent due to the fact that they just do it longer. If your child is not included in the competition, then this is not a reason for refusing classes. Work, train, do your best! This is the only way to get into the top 12.
The composition of the team will change constantly, the strong will displace the weak. Strong players from other sports schools will come, players will leave, and in the tail at 9, 10, 11, 12 places there will always be rotation. The ups and downs will be inevitable for everyone. What is a strong and weak player, we will analyze a little lower.
Be active! Often, sports schools, at the initiative of parents, create a second team of reserve players, and children begin to fight for getting into it.
The main thing is that the competition is healthy - Ivan Ivanichy and the envelopes in our country have not yet been canceled, and this is bad!
5. A coach is the main person in your child’s sports life!
The belief "I brought you my child, and now you owe me" is harmful to the parents and detrimental to the child. No trainer will work the way you want.
Do not try to influence processes! For the trainer, this is a signal: the parent does not agree with me, and this he broadcasts to the child, who, in turn, disagrees with the coach. In the best case, the coach fights this; in the worst, such a player first sits on the bench and then drops out of the squad.
You will have to come to terms with the fact that you are no longer in charge while your child is on the playground. Therefore, choose a trainer with special care, be interested in other parents, ask questions, study his history, experience and achievements, and most importantly - understand what life values he instills in children. Photo: Depositphotos
6. Sports are unhealthy!
This statement is true! But on one condition: if you do not follow him, the health of the child, follow. Therefore, be prepared for the fact that you will need knowledge in the field of sports medicine, physiology, anatomy of sports nutrition and other near-sports sciences.
Not a single doctor from the clinic will tell you how to recover correctly after training, what exercises are needed to strengthen joints, how to reduce shock loads on the spine, and more.
This does not mean that you need to become medical luminaries, but you need to have a minimal set of knowledge. Fortunately in our time there is the Internet and good people. Well, there are, of course, specialists in this field, but their services will not be free.
And do not forget about monitoring: a physical dispensary is good, but don’t be too lazy to do it yourself. Once again, a cardiogram, a biochemical blood test, and going to an orthopedist will not hurt.
7. Sports will change your life!
Get ready for the fact that over time you will have to give up many of your favorite activities and pastimes. All tournaments, competitions, friendly games are mostly held on weekends. Therefore, over time, you will have to forget about kebabs, trips to the cottage, bathhouse, hunting, fishing and much more. And that's why!
The sports team can be compared to an orchestra, where the coach plays the role of the chief conductor. The task of the conductor is to get a coordinated performance. If the musician does not go to rehearsals, then he either fakes or does not participate in the concert. I think the analogy is clear to everyone.
You have to make a choice - either your life is built into a sport, or the sport leaves your life.
8. “Sorry! You do not suit us! ”
Any parent can hear these words. And it is very difficult to restrain emotions and not take offense in such cases. It is important to understand the essence of these words, so be sure to ask the question:
- What causes a failure?
- What to do in order not to be refused in another sports school?
Physical data, conflict behavior, lack of discipline, lack of interest - all these and many other factors can influence the decision of the coach. You do not need to take this as a sentence or a heavy diagnosis. All these problems can be corrected; a child can be successful in another, more suitable sport for him.
The conclusions from the above can be drawn as follows.
Each of the subjects of sports education - and this is a parent, coach and child - is a vector with its own focus. When these three vectors are parallel and move in the same direction - this is the path to success. If these vectors become multidirectional, then we get a conflict of interest.
This situation requires attention, an objective assessment, a compromise, and sometimes a change of subject. In my opinion, the key vector here should be the child, his health, his upbringing and his future.
If, after reading, you have not yet decided to engage in children's sports, then move on. Photo: V. Fisyuk, personal archive
The Wildcats university team dominates the site thanks to a special exercise from the arsenal of their workout - squats with a shock absorber over your head. According to the trainer, this exercise adds power to players in jumping and coordination in movements. Take a looped shock absorber in your hands and stand on your feet with your feet slightly wider than your shoulders. Now squeeze the shock absorber over your head in straight arms. Keeping your arms and lower back straight, sit down to parallel the hips with the floor. Powerfully return to the starting position and repeat. Do two or three sets of 6-10 repetitions of this exercise before each game.
Basketball is largely a range game. The further you can extend this or that limb without damaging yourself, the greater the distance you will control. Bears develop this quality by regularly performing the Spiderman Gait, an exercise that develops lower limb mobility. First, stand upright. Now take a big step forward with your right foot and place the right foot to the right of the right hand. Hold in this position for a couple of seconds, after which bend your arms and try to touch the floor with your elbows, chest, or at least the tip of your nose. Return to the starting position, take a step forward with your left foot and repeat the stretch. In total, you need to do 8-10 repetitions for each leg.
A good basketball player not only accurately throws the ball and jumps well, but also accurately moves around the court, responding in time to a changing game situation. The ability to move quickly is associated not only with speed qualities, but with the correct calculation of movements and error-free timing. To improve these qualities, the Orange team coach (University of Kentucky) came up with the following exercise. Place an empty basket just below the ring. Spread five cones along the three-point line and put a tennis ball on each of them. Exercise starts at the basket. The player needs to quickly run up to the rightmost cone, take the ball, return to the basket and throw the ball into it. Then rush to the next cone and immediately return to the basket. The approach is considered complete when all five balls are placed in the basket. In total, you need to do 8-10 of these approaches for training, periodically changing which cone you will run to first. Rest between sets - 30–45 seconds.
In order to develop the stamina required by the player during the defensive actions under the ring, the Badgers coach uses the exercise under the frightening name “The Triangle of Terror”. To do this, you need a shock absorber with handles. Take the handles in your hands and step on the center of the shock absorber, placing your feet on the width of the pelvis. Spread your arms to the sides and, holding them at shoulder level, take 10 steps to the right, and then 10 steps to the left. Repeat five times and you will do one set. In total, you need to perform five approaches with a one-minute rest between them.
Strong or weak?
To assess an athlete, coaches mostly use two criteria - professionalism and dedication. The term professionalism has many definitions. In our case, the following applies:
Professionalism - high preparedness for the performance of tasks in sports training. Athlete's professionalism is manifested in the systematic training, creative activity, the constant formation of new skills.
The second criterion is dedication. This is the quality of a person, manifested in activities by the maximum application of effort, knowledge, skills, mental strength. I call it: work at maximum!
That dedication is the foundation on which professionalism stands! Согласитесь, что можно уметь забивать мячи с центра поля, но если игрок не борется за мяч, не бьется в защите, не бежит в атаку, не падает за мячом в аут — грош ему цена! И если вы хотите, чтобы ваш маленький спортсмен был успешен, то главное, над чем вы и он должны работать — это самоотдача! Без нее наработка профессиональных качеств — пустая трата времени.
Тренеры часто называют самоотдачу бойцовским характером. And this quality needs to be brought up in the child, it will then be useful in life, when the children grow up and they themselves have to overcome life's difficulties.
Many parents are often indignant, why the coach during the game puts a technical player on the bench and releases a “lack of sense” ?! The answer is simple: a player with high dedication by his example shows the team how to fight, “fight” for the ball, give all the best 100%. Such behavior raises team spirit and makes everyone mobilize and give everything in full.
Ask your child after each workout or game the question: what grade do you give yourself for your dedication, and what kind of professionalism? And say that dedication is the main thing. Praise the five for self-giving and do not scold the three for professionalism, he will come, but not immediately.
Even the talent that is given from God very often loses to high self-giving. And there are a lot of such cases in sports.
Natural physical data are even more important, but what kind of athlete your child will grow up in 10-15 years, no one can say with accuracy, there are a lot of success factors!
I would be glad if this reading was useful to you. Thanks for your attention!
True power comes from movements performed in a quick, explosive manner. That is why speed-strength exercises are often part of the training programs of serious basketball players. The brightest representative - a dumbbell jerk with one hand - is the basis of the training of the Kansas University Jayhawks team. Put your feet on the width of the pelvis, take the dumbbell in your right hand and lower it down in front of you. Lean quickly, dropping the dumbbell just below the knees. Now powerfully straighten the body, put the pelvis forward and shrug the shoulder of the working leg. Throw the dumbbell up and, in time for sitting down, catch it on your straight arm. Make four sets of three repetitions for each hand.
There is no better leg exercise than squats. But tall basketball players to squat with a barbell on their backs are extremely uncomfortable and quite traumatic. The Pittsburgh team coach recommends that all basketball players do Zercher squats. A lower center of gravity allows you to better control your lower back and not overload your knees so much. Place the bar on the stops of the power frame located at the height of the solar plexus. Having placed the bar on the elbow bends, remove the bar from the racks, step back a step and put your feet shoulder width apart. Holding the bar against you, lower yourself into a deep squat so that your elbows fit between your knees. Powerfully move back to the starting position and repeat. Make three sets of five repetitions, resting between sets for two minutes.
The higher you jump, the tougher you have to land. Therefore, strong knees and thigh muscles are extremely important for a safe basketball game. Wolfpack players do the eccentric steps on the platform to protect their knees from injury. Stand on the platform with your right foot, keep your left behind in weight. Stretch your arms forward. Now slowly, counting to ten, lower yourself to the floor, gently placing the foot of the left foot on the ground. Return to the original and repeat. Do 12 repetitions, then change legs and continue.
In game sports, it is largely the developed reaction that separates the winner from the defeated. The Bulldogs team has its own secret training scheme for reaction and mindfulness at the same time. To complete it, you will need ten tennis balls. In half of them you need to write "P" in large, and in the remaining half - "L". All balls must be placed in the basket and now without looking to take the ball and throw it into the wall. Balls with the letter P need to be caught only with the right hand, and balls with the letter L - with the left. After you make a mistake five times in a row, do ten push-ups. Exercise ends when you get 50 free push-ups.
Preparedness for the unexpected
Players of the local Commodores team prepare for unknown game situations thanks to the Card exercise. The coach distributes to the players a map of the site, each segment of which means the completion of a specific task. Make yourself exactly the same. Think of five tasks: for example, squats, push-ups, jumping and shuttle running, and arrange these tasks, like stations in a circular training, at a distance of 100 meters from each other. Define for each task a specific number of repetitions - hard but doable. Complete all tasks as quickly as possible in random order two to three times in a row. Such training should ideally be carried out only once a week.
One study in 2011 found that a well-conducted dynamic workout has a positive effect on jump height. Therefore, the players of the Cavaliers team perform the so-called multidirectional attack before the game and training. Put your feet in the width of the pelvis, take the medball in your hands and hold it in front of the chest - this is the starting position. Now do three lunges with your left foot: forward-backward, then backward-backward, and after that, make a forward and right lunges diagonally, turning the body and pelvis in the direction of movement. Return to the starting position and repeat the same thing with your right foot - you will get one repetition. Do one or two sets of 2–4 reps.
To keep his players strong and unshakable on the court, West does the so-called bench press with one hand on the block, kneeling with the guys. This exercise not only loads the entire shoulder girdle well, but also perfectly strengthens the core. To execute it, attach the D-shaped handle to the block, set at the level of your belt. Take the hilt in your right hand, walk a couple of steps forward and kneel down. Stretch your left arm forward, bend your right and hold the handle at shoulder level. Now, without turning the body, squeeze the handle forward so that it touches the palm of your left hand. Controlled back to the starting position and repeat. Having done all the repetitions, take a little rest and change your hand. Do at least two sets of ten repetitions for each arm.
Before the training, the Hoosiers team performs a generally traditional, but not becoming less effective running warm-up. Periodically, this exercise is performed before and after training. As a result, team players are considered one of the most enduring in their division. So get up on the edge of the pad. Run forward to the end. Now come back, but run your back forward. Run forward again, raising your knees high. Come back forward again. Run forward again, do leg lobes at every step - try to touch the heel of your buttocks. Returning to the starting point in the same manner as before, run with the right shoulder forward step, then with the left shoulder forward step and finally make a sprint to the end of the court. Every time come back forward. As a warm-up, this exercise can be done only once. For endurance training or fat burning, you can repeat all 2-4 times.
The next time you watch basketball, try not to look at the ball, but at the players feet. During the game, they run, jump, and also perform a maneuver called "jop" - a jump with pushing off with both legs and landing on one. The foot of the foot that you have to land on is sometimes not so sweet, because you have to take a considerable blow. The Tide team uses a multidirectional jop to practice this jump and strengthen the ankles. Put your legs together and bend them slightly at the knees. Jump forward 30 cm and land on your right foot. Jump back due to a push of the right foot and landed in the starting position, again connecting the legs. Repeat the jump forward, but landed on your left foot. Now jump to the right and back in the same manner, and then jump to the left. Do two sets of four jumps in each direction as a warm-up. If it’s too easy for you, you can take the medball and, holding it in front of the chest, make four sets of four jumps in each direction.
Other things being equal, the one who jumps above the others has an undeniable advantage on the site. This is why Fighting Illini players like jumping with shock absorber to increase vertical jump performance. You will need a shock absorber with handles and a very heavy dumbbell. Put the dumbbell under you, hook the shock absorber behind it and raise the arms to your shoulders, as if you were going to press the dumbbells up. Sit down a bit and jump as high as possible. Landed and repeat. Do each jump individually, taking a couple of seconds to get ready for the next. Make three sets of five repetitions, rest between sets of no more than 30 seconds.
Hardy shoulder girdle
Usually we understand basketball as a game of kicks: jumping, moving, running and the like. And in vain we forget that players work a lot with their hands, interacting with the ball and opponents. The Tigers team for the development of armor-piercing endurance of the shoulder girdle does the following exercise: pick up a five-kilogram medbol, put your pushing leg forward, and lift the ball to your chest. Slowly straighten your arms, as if you are doing a pass forward, and just as slowly return it to your chest. Spend six seconds on it. Do 30 repetitions of six seconds each. Now slowly squeeze the ball up and slightly forward, as if trying to throw it in a basket. Also, slowly return to the starting position and repeat. Do another 30 reps in six seconds. Imagine this was just one approach. Rest for 45 seconds and do two more.
Mastergreat training plan, developed by Connecticut University team mentor Chris West!