The Study on Basketball Player Physical Ability Training

（Students Physical Fitness and Health Institute of Henan University,Kaifeng,Henan,475001 China）

Abstract: This paper on the basic theory of physical stamina training for basketball and principle, this paper discusses the earnest study in practical training process should be noted and operation method: (1) Basketball project characteristic mainly includes: attack quickly, high sensitivity, and strong confrontational field goal for the purpose of project competitive category. Basketball athlete's basketball player's fitness level is mainly by the special speed, overall strength, sports endurance and psychological function of the decision. (2) basketball athlete physical stamina training in the basic theoretical summary: science reasonable physical stamina training plan system, adhere to the physical stamina training strength and the principle of combining tactics, and constantly improve the athlete's speed training, strength training, flexibility endurance training and its flexibility training.

Key words: basketball; physical ability training; method

1 Introduction

When yao Ming make America proud NBA professional player and he likes basketball agitation, basketball swept across China. But let a person unfortunately, China's basketball level not realize arena breakthrough. What is the reason? "Chinese player’s lack of exercise keeps the root cause." Vice director of basketball sports management center hu said. Yao Ming's personal fitness in the NBA after joined the American professional training, so his success on the field is based on physical get professional practice. Therefore, the research physical stamina training has become the main Chinese basketball development bottlenecks; only from the physical stamina training methods and the research are scientifically and rationally, can play the expected will further. Therefore, basketball management center bring physical stamina training as the requirements of the key points. Based on the theory of physical stamina training based on the study of the actual basketball sports endurance Training function for comprehensive strength, special speed, mental function and the analysis of the endurance sports, in order to master the scientific and reasonable methods of training, in order to improve the physical ability level of basketball goals, Chinese basketball player in the arena of future reached the advanced world level.

2 Introduction to the Theory of Basketball Training

Basketball is one of important projects; the reasons of this phenomenon may be the purpose of competitive characteristics is attractive key. In the basketball court, technology is the athlete’s methods, to ensure that the speed and firing training result competitive purposes. So in training basketball player only on weekdays constantly strengthen and improve defensively, control the ball, attack, the ball is in the stage technology can actively respond to surprise opponent the final victory of hard work, basketball training process is also a process of speed training, only to improve speed will win most opportune time, accounting for the defense of the most advantageous position, timely interception and ball control. The accuracy of the pitcher the most important time target areas of the body, much depends on the power of the basketball training process and master the scientific method mastery of the shooting.

The basic theory of basketball player, basketball athletes training physical stamina training has the important meaning; its main contents include the following:

The physical ability training load is to stimulate the basic mechanism and function. Basketball player in the training process should be to let the function of the system function and basketball of specific accord with human body function, and then reach high adaptability, realize the system to raise the level of the sports fitness. Such training will be in the athletes insist for a long time the result of the training. The so-called "training to adapt to the" is refers to the athletes in training load and natural environment and external environment (long-term and exciting game environment), human organs and system structure and function produce corresponding improvement. This function improvement can make the person in the fierce competition to get sufficient physical ability, through the stimulus-reaction- - - - improve and exciting reaction-and so the cycle model, get new adjustment and improvement. Basketball is through the physical stamina training similar physical exercise, through the stimulation of the athletes training on the implementation, so as to achieve the purpose of improving the ability of the role. Sports training task arrangement is to make the arrangement of the content of the training, through the reasonable scientific training load, realize the body in the new level to reach a new adjustment, the balance. Be worth what carry is, fitness to raise the level of a positive relationship between the training load, that is, the greater the training load time is longer, the fitness level is higher; And so in improving the level of fitness process, physiological and psychological need to overcome difficulties bigger also. Generally speaking, for physical stamina training is mainly composed of the following stages: first, athletes the stimulation stage. This stimulation, mainly from the training, contest and the conventional including food, living environment and climate factors; Second, stimulate the sexual response phase of the reaction, it is mainly because athletes can not adapt to the body, causing this one phase reaction is temporary; Third, partial or whole stimulation (short-term period of adjustment, formed in order to lay the foundation stage after stage. Four, organ and system structure and function of the transformation and complete stages, namely, to adapt to the forming stage. Fifth, when training mission training load arrangement is not scientific or repetitive strong, function may be fading.

The traditional physical stamina training theory is that in the training process training and the training intensity as the basic sports training load factors, to some extent, belong to the opposite relationship. Practice proves that the theory and can't help basketball players fitness level realize breakthrough improvement. A new generation of athlete’s physical stamina training should pay great attention to the "quantity" and "strength" doubles improving. Strength is game key problems of sports load. In the course of a game of basketball athletes would come from the long time required exercise and high strength movement both sides of the stimulus to finish high effective combination of competitive game. Training physiological basic training mainly includes aerobic and anaerobic aerobic - powered training, may in the early part of the session to join this part content, namely preparation activities complete. Improve the quality of the preparatory activities in a warm-up also completed for high intensity physical stamina training body laid a good foundation. According to fatigue circumstance for technical exercises can more effectively practiced excellent technology, action, because such technology practice is true in line, but also meet the contest requires training principle, namely "strictly,starting from the actual combat.

Basketball athlete's special speed training content mainly have start posture stand type training towards direction, to realize the changeful body movement; Mobile distance is short, to establish position through the quick flexible dribbling purpose; Mobile process to training with change to the stability of the gearshift combination; Besides the arena, the movement and reflect the speed conversion speed and thinking judge speed increase are basketball sports fitness training goals. Speed training, should be in the basketball athletes energetic and full of spirit, and perform under the condition of strict training requirements, ensure each exercise with the fastest speed requires that the athletes in the correct action is finished.

3 Basketball Athlete Physical Stamina Training Method

Physical exercise is the guarantee to keep good physical condition of the important methods of basketball player. In the arena under natural conditions in the basketball athletes can go to efficiency and in the field to actively respond to all kinds of surprise on time; at the same time, it is only through good physical fitness training will gradually improve the athlete's bounce height and bounce off of continuous degrees. In scientific training guidance, play good material base, the most basic should complete six to 10 weeks of relative standard training running exercise on the runway x 400 meters, the 200 meters and the 100 meters long sprint training. Basketball the special physical ability training, including with the ball and without the ball exercises, jumping, fast footwork, flexibility exercises, and prove the practice.

Athletes in the basic physical exercise should be ready to the court, exercise. It mainly includes: run, dribbling and shooting skills practice method. In the pitch have many different kinds of physical stamina training methods, lists five kinds of common court practice.

(1) Five half practice law: Athletes should finish with the quickest speed from the bottom line to the bottom line five times again, finally back in midfield, complete the completed five and a half basketball court length distance running. Training in every five half run is completed, athletes will rest spent time run twice; After a relatively time of practice can be let players dribbling running, adapt to site of basketball training, thus the basic physical exercise.

(2) Fast round-trip practice law: Basketball player rapid round-trip route is: the bottom line -- the bottom line -- recently - the bottom line -- -- -- the bottom line -- across the line across the bottom line -- the bottom line. Each completed a training run about twice as likely to break the running time, a period after, basketball player can dribble ran training practice of change, to realize the basic body on the improvement of the quality of.

(3) Margin mobile, jumper floater exercise: Athletes should from the free-throw line right after jumper, floater training to run quickly across the bottom line, then back quickly left jumper floater complete; then run to another border, to the right finish jumper floater. Training requirements within the prescribed period of time again persistent practice until the complete the training requirements before shooting quantity. In training, asks to have another player in rebound or pass. Besides athletes lateral slide to the other side and quick return to training practice of change. Through this training can improve shooting technology level.

(4) The bottom line mobile and three seconds area top jumpers practice: Basketball player in three seconds area to choose the appropriate position to finish jumpers and run rapidly to opposite ready before returning to the baseline, under a jumper practice, and repeating the above requirement action, and constantly improving their own shooting skills.

(5) Marginal mobile and free throw circle jumpers: Basketball athletes in training free-throw circle jumper, and run to the site of one of the four angles, returned to another penalty after finish jumpers. Circle Training respectively athletes to run to four different Angle and return serve circle jumper repetitions, certain time of threes finish provisions often.

Bouncing dynamic practice is the best as the most effective vertical take-off in basketball training methods in physical stamina training, an important role. Jumping training generally USES jump box, load jump boxes, hop and two jump etc way to practice. Master the correct way to practice complete jump box exercise is very necessary. So should pay attention to whether the height for athletes boxes of level. Rapid leg move practice can help to exercise the fast moving ability steps athletes.

(1) Jump box exercise methods: Athlete stood at the height of about 25 feet in front of the box, as far as possible high jump to boxes, fall to the boxes action lightsome. Then a Para-chute, repeat bounce action 10 times; Generally speaking, basketball player in complete three groups of 10 times bounce training after loading the jump box can be trained. When loading the practice in the hands, athletes shall be fixed, or unbend, or small bending, but can't swing arm. By using the training, can improve the ability of athletes vertical bounce.

(2) Two successive jump practice: Basketball athlete stood on high about 12 inches of boxes, skip to the ground; A foot to be born, as fast as possible of jump another high about 25 inches on the box. After complete the above movement repeats 10 times back starting point, the action, improve the purpose of rapid technical capabilities.

(3) Hop practice: Athlete standing on one foot in eight to 16 feet high, the boxes to jump to one foot before the case and maintain certain stability, then the same legs to jump to the ground and stable, repeat this act 10 times change again, another leg to complete the above provisions action, the balance of training bounce.

(4) The rapid steps such as dynamic exercises: On the ground in smooth draw four points, respectively, 12-18 inches apart. The diagram below mode:

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Complete fast moving. Athlete’s faster pace according to above mode mobile footsteps, calculation within the time specified by the number of athletes starting point. Note in between two practice to rest time enough to athletes. Every time want to practice more often, in dual foot four to six times advisable.

Mediums sexual development depends on other quality training, exercise can draw lessons from other quality training methods, sensitive quality training with various signals required, thereby improving athletes reaction ability of observation judgment. Emphasize the improve the flexibility of central nervous system, at the same time to improve the steps and waist hip flexibility, increase the difficulty of mobile and rotation, in order to improve the ability to control the body balance. Sensitivity training into training session, also can part with other quality training and practice.

(1) Margin lateral movement practice law: Athletes from one side of the pitch fast lateral movement border to border, and another pitch back; Repetitions lateral movement lasts 20 seconds and calculation basketball player round-trip frequency. In this state, learn the control and mastery in any direction of fast moving skills.

(2) Line of mobile practice around: Basketball player initially stood on the sidelines and bottom line on the bottom line, and then crossed to the free-throw line and run through the free-throw line, transverse moved to opposite sideline after; Back to the bottom line and lateral movement to starting location to continuously, training of the repeat above action is fast moving method in any direction control.

(3) A rapid pace lateral movement resistance exercises: In each basketball athletes had been strapped on rubber tube (resistance training used), complete resistance on three fast lateral movement resistance of training, and then have control of the return to starting point, and repeat the explosive immediately fast footwork and repeat ex 5 to 10 times, then training in the opposite direction movement.

Practicing law is proves for specific need training design and practice various ways. These exercises for power quality improve explosive force and fast moving good effect. The former two methods for training practice of basketball players of waist strength design; finally a kind of method is training players' defensive designed in order to reduce the focus, and in such training fully exert subjectivity.

(1) Body side throwing. Two athletes in a span of 10 to 12 feet stand, one from face players hands will hold the right position for hip proves; The waist to the right direction in the rotation and full rotation, throws the ball; Athletes tossed the ball to the right of the opponent, the opponent, the ball will be thrown right turn back: Athletes must complete the right about ten times the practice, this change again left training balanced development of the waist strength.

(2) Head kineme passing practice. Two athletes in a spacing 1 foot distance, including back-to-back stand any players pass the ball back from his head, his teammates after teammates from the ball kineme between her legs handing back the; Repetitions then switched practice after 10 times.

(3) Squats head passing practice. Two basketball athletes in a span of 10 to 12 feet distance face standing

And squats, make knee just above remain in feet, head towards the ceiling, two shoulders back, make hip reduce charge to her knees position; Hold the position, put your hands on your head to 20 times the bounce of the ball.

4 Conclusion

Basketball sports fitness training methods field for several kinds of main calculation methods in training, not only master methods correct use and strict execution method, know the spirit, maximum full play advantage and function of the athletes skills. Basketball movement speed of physical stamina training quality education is the important component of the central nervous system, speed determines the flexibility and strength, flexibility and coordination and so on many kinds of factors, endurance quality training with individual progress towards each other, combining theory, combined with the actual conditions of the basketball players, and then adjust the movement, maintain flexibility quality insist to practice often consolidate; Spring training with basketball characteristics, improve no swinging arm movements continuous technology function, and key training feet off; Sensitive training quality mobile and USES tapered fast moving procedures and the creative design athletes to the sensitivity of the training. Every effort should be made to continue in the 10220 s, its contents should include the emergency stop, change, any direction of movement. At the same time to improve the flexibility of the athletes, central nervous steps to improve the flexibility of the hip and lumbar, increase the difficulty of mobile and spinning, in order to improve the control the balance of the body ability.