Thuso e Thibela Likotsi
Basali ba bapalang basketball ba ka ntlafatsa ts'ebetso mme ba fokotsa kotsi ea likotsi ka ho etsa li-basketball tsena. Libaka tse ntle ka ho fetisisa tsa basketball li thusa ho ntlafatsa matla a mesifa le botsitso, ts'ebetsong, lebelo le mokhoa oa ho thunya.
1 - Jump Training Instruction Drills
Ho ithuta ho qhomela hantle mokhoa o ka fokotsa likotsi tsa mangoana banana ba bapalang basketball. Basali ba na le phapang e kholo ea Q ho feta banna, 'me hangata ba theoha ka maoto a kene ka hare (holimo ka knee valgus angle). Mahlakore ana a eketsehileng a ka lebisa kotsing e eketsehileng ea likotsi tsa mangoana ho basali. Ho ithuta ho fokotseha ka mangole ka tsela e nepahetseng ho tsamaisana le eona ke mohato oa pele oa ho thibela likotsi maemong a papali leha e le afe a hlokang ho fofa haholo.
2 - Litlhapi tse phahameng tsa Jump
Hang ha banana ba tseba tsela e nepahetseng ea ho qhomela le ho lula ntle le mangole a kene ka hare, qhomela koetliso ka ho sebelisa li-drill tse bonolo, tse kang ho phunya, ho ka ntlafatsa bokhoni le matla bakeng sa basketball.
Tsela ea ho Etsa Likoloi Tse Phahameng Tse Phahameng
- Ema ka maoto bophara ba lehetla le mangole ho khumama hanyenyane
- Seka mangole 'me u qhobane ka matla ka holimo ho tlisa marako a hao sefubeng sa hau.
- Utlolla mangole ka potlako ka matsoho mme u tlohele ho tsamaea.
- Naha fatše 'me u lule u khumametse mangole le maoto le maotong (u se ke ua kena ka hare kapa ka ntle)
- Ha u fihla fatše, teba tlas'a squat ebe u pheta hape.
- Haha nako ea ho pheta-pheta butle-butle, ho qala ka 3 le ho sebetsa ho fihlela ho 12 hape
3 - Koetliso ea Boikarabelo ba Litsela
Bafuputsi ba fumane hore baatlelete ba ke keng ba leka-lekanana le mahlo a bona ba koaletsoe ka metsotsoana e leshome ha ba eme ba sa roala lieta ka leoto le leng ba na le monyetla o moholo oa ho ba le maqeba a maqhubu. Empa ho ikoetlisa ka mokhoa o leka-lekaneng ho ka fokotsa kotsi ea maqeba a maqaqailano nakong ea lipapali tsohle. Hobane li-sprains tsa maqeba ke e 'ngoe ea likotsi tse tloaelehileng ka ho fetisisa tsa basketball, banana ba lokela ho eketsa mekotla ena e' meli nakong ea ho ikoetlisa:
- Itloaetse ho leka-lekana ka leoto le le leng ka metsotso e mehlano, makhetlo a 3-5 ho beke le beke.
- Ho phaella moo, banana ba lokela ho ikoetlisa ka leoto le le leng ka mahlo a koetsoeng metsotsoana e 10 ho fihlela metsotso, makhetlo a mangata ka beke.
Hape
4 - E-One-Squat-le-Reach Drill
Boikoetliso bo lekanang ba moroalo bo bolelang bo-'mè bo thusa banana hore ba ntlafatse ho leka-lekana ha bona, ha ba ntse ba ntlafatsa maqhubu a maqhubu le a mariti, le botsitso ba mantlha. Basali ba bapalang basketball ba ka sebelisa setsing sena ho phephetsa mesifa e sebelisoang nakong ea ho phunya le ho thunngoa.
Kamoo U ka Etsoang Kateng e le 'ngoe ea Lejoe le ho Finyella
- Ema ka leoto le leng 'me u robale fatše ebe u atamela ho ama ntho e fatše ka pel'a hao.
- Khutlela sebakeng sa pele ntle le ho felloa ke tekano.
- Pheta sejola 10-15 linako tse ling ka leoto mme u fetole mahlakoreng.
5 - Tsamaea - Ho khutlela morao ka morao
Thupelo ea Sprint e bohlokoa ho banana ba bapalang basketball. Kenya lipalo tsa morao-rao ka morao ho hlahisa lebelo la ho phatloha le ho potlakela lekhotleng.
Tsela ea ho Etsa Pele - Ka morao ho Sprints
- Beha likarolo tse peli tse ka bang lirarete tse 15.
- Ka mor'a ho futhumala hamonate, fofa pele ho tloha khoeleng ea pele ho ea ho ea bobeli.
- Emisa sebakeng se selelele mme u mathe kapa u qete ho khutla.
- Emisa 'me u potlakele ho potlakela ka morao ho ea ka morao.
- Pheta pheta-pheta tse leshome.
6 - Li-Drills tsa lebelo
Moferefere oa lebelo ke tloaelo e tloaelehileng e sebelisoang ke masimo le baatlelete ba lekhotla ho ntlafatsa lebelo la maoto le mamello.
- Ho tsamaea ka pele, High-Knee Drill : Sekepe sena se loketse ho ntlafatsa lebelo la maoto le mamello bakeng sa basketball. Matha ka mangole a maholo ka pel'a lere, u ama sebaka se seng le se seng sa litepisi. Lula holim'a libolo tsa maoto mme u fetele pele ka matsoho.
- Ho matha ka morao, ho tsamaea ka mahlakoreng ho ea ho lehlakoreng : Moferefere oa lateral oa sekepe sena o motle bakeng sa ho ntlafatsa lebelo la maoto le lengole le mangole lekhotleng. Boloka sebaka se tlaase sa matla a khoheli le mohato o ka lehlakoreng le leng ka lehlakore ka leoto ka leoto. Tšoara ka lehlakore le leng le le leng la lere le maoto ka bobeli. Lula holim'a libolo tsa maoto 'me u phete ka ho le letona ho ea ka letsohong le letšehali'
7 - Li- drive tsa Shuttle Run
The shuttle run is a standard standard and speed drill e sebelisoang ke batsamaisi ba basketball ho haha matla le maoto ka lebelo nakong ea lipapali tsa basketball tsa ho emisa le ho ea.
Tsela ea ho Etsa Mosebetsi oa ho Tsamaea
- Beha likarolo tse peli ka li-yard tse 25 ka thōko.
- Hlahisa ho tloha ho e 'ngoe ho ea ho e' ngoe le ho morao. Eo ke pheta-pheta e le 'ngoe.
- Ho na le litsela tse fapa-fapaneng tsa litsela tse fapaneng tsa ho tsamaisa marang-rang, ho kenyelletsa lehlakoreng le lehlakoreng, ho khutlela morao le ho khutlela-ho khutlisetsa ho khutlela morao.
The shuttle run ke tsela e bonolo ea ho eketsa lisebelisoa tse phahameng ho ea lenaneong la motheo la ho ikoetlisa ha u ntse u haha lebelo, matla le mamello.
8 - Li-Drift Drift
Lisebelisoa tsa ho thunngoa ke karolo e ntle ea mokhoa ofe kapa ofe oa basketball. Tšoaea matheba a 'maloa lekhotleng leo u lokelang ho thunya ho lona. Etsa hore sebapali sa hau se u fe bolo boloke ho thunya. Sepheo ke ho etsa lihlankana tse hlano pele u fallela letšoao le hlahlamang.
9 - 3-Motho Drills
Sebaka sena se hlokahalang ba bapalang lipapali tse tharo: sebapali, sehlaseli, le mosireletsi. Sebapali se fallela pakeng tsa tse peli le tse tharo ho tšoaea matheba a ho thunya. Mofetoheli o fetela sethunya hang ha a hlasela sepheo sa hae 'me mosireletsi o bona litlhapi tsa sesole mme o leka ho thibela letšoao. Ena ke setlolo se bonolo haholo empa se atlehile.