The essentials of basic technical movements in basketball-movement is the general name of various footwork movements in order to change the position, direction, speed and strive for height in basketball games. 1. Starting: Starting is the movement of a player from a static state to a moving state on the field, and it is a method to obtain the initial displacement speed. Action essentials: Starting to move forward is to push the back foot and forefoot to the ground short and forcefully, move forward the center of gravity, lean forward the upper body and move forward quickly. The first two or three steps after the start should be short and fast. Starting sideways is to pedal the ground with the forefoot of the opposite foot, and at the same time, the upper body quickly leans sideways, leans forward in the starting direction, and the center of gravity moves accordingly, and quickly steps to run. The footwork is the same as starting forward. 2. Turn and run: Turn and run is a kind of footwork in which athletes suddenly change direction during running. Action essentials: Take running from right to left as an example. The last step of running is to brake with your right foot and forefoot. At the same time, the inside of the foot is pedaled, the knees are bent, the toes are slightly buckled inward, the waist turns left, the center of gravity moves left, and the upper body leans forward slightly. At the same time, the left foot takes a small step to the left and the right foot takes a big step to the left. 3. sideways running: a running method that is often used to observe the situation on the court and prepare to catch the ball coming from behind the ear at any time. Action essentials: the toes and knees face the running direction, the head and waist twist in the direction of the ball, the side shoulders, upper body and arms relax, and observe the situation on the court at any time. 4. Emergency stop: Emergency stop is an action method for athletes to suddenly brake during running, and it is an effective means to connect other technical actions and get rid of opponents. Emergency stop includes stepping emergency stop and jumping emergency stop. (1) Step-by-step emergency stop: Action essentials: When making an emergency stop, the first step is bigger, the heel touches the ground first and rolls to the front foot to support the ground, the toe changes from forward to lateral front, and at the same time, the center of gravity drops, first falls on the back foot, and the body leans back slightly, slowing down the forward momentum. The second step, when landing, the inside of the forefoot is forced, the toes are slightly turned inward, the knees are bent and retracted, the upper body is slightly forward, and the center of gravity falls between the feet. Bend your arms and open your elbows to help control your balance. (2) Jump stop: Action essentials: When an athlete is running, he takes off with one foot, touches the ground with both feet at the same time (slightly wider than the shoulders), pushes the ground hard with the forefoot, bends his knees quickly and lowers his center of gravity. Bend your arms, open your elbows and keep your balance. 5. Turn around: Turning around is not a disability. One foot rotates the ground at the center, and the other foot rotates (forward or backward) to change the original direction of the body. Action essentials: bend your knees, abdomen and chest. When you turn around, your upper body leans forward slightly. When you turn around, your center of gravity moves to the center of your feet. The center foot crushes the ground with the forefoot as the axis, and the other foot pushes the ground inside the forefoot. At the same time, your shoulders drive your waist forward or backward. In the process of body language rotation, your center of gravity should be on a horizontal plane and cannot fluctuate up and down. Skills of passing and catching the ball (1) The essentials of passing the ball with both hands holding the chest: the hands and five fingers are naturally open, and the two thumbs are splayed. Hold the ball with your fingers above your roots and empty it with your heart. The elbow naturally bends at the side of the body and the ball is placed in the chest and abdomen. Stand in a basic posture with your feet in front and back. When passing the ball, look at the direction of the ball, stretch your arm forward, turn your wrist from bottom to top, then turn it inside and outside, and your wrist will shake quickly. At the same time, the thumb is hard, and the fingers and fingers pluck the ball. After the ball is thrown, the palm and thumb are down, and the other four points are forward. Long-distance passing requires the coordinated efforts of the drum and waist and abdomen. (2) One-handed shoulder pass essentials: (Take the right hand as an example) Hold the ball with both hands on your chest, stand with your feet back and forth, with your left foot in front and your left shoulder facing the passing direction, lead the ball to your right shoulder, hold the ball with your right hand, elbow abduction, right wrist backward, hold the ball above the finger root, palm free, and focus on your right foot. When passing the ball, push your right foot to the ground, turn around, swing your forearm forward quickly, bend your wrist forward, and pick the ball with your thumb, forefinger and middle finger. After the ball is released, the center of gravity moves to the left foot. (3) Action essentials of one-handed chest pass: Hold the ball and pass it with one-handed shoulder (for example, pass the ball with the right hand), lead the ball from the chest to the right ear in front of the body, shake the forearm and wrist to smash the ball quickly and turn inward when passing, and at the same time, the index finger, middle finger and ring finger pluck the ball hard to pass the ball. (4) Pass the ball with both hands over the head: Hold the ball with both hands over the head and bend the elbow slightly. Holding the ball is the same as passing the ball with both hands holding the chest. When passing the ball, the forearm swings forward, the wrist spikes forward and everts, and the thumb, forefinger and middle finger pluck the ball hard. When passing the ball for a long distance, put your feet on the ground, exert your strength on your waist and abdomen, and coordinate your efforts to pass the ball out. (5) Catch the ball with both hands and one hand. No matter what kind of catch you can make, keep your eyes on the ball, relax your shoulders and arms, bend your arms half towards the ball, and relax your fingers naturally. Fingers touch the ball, arms immediately follow the power of the ball to buffer the ball, hold the ball on the chest, keep your body balanced, and prepare for shooting, passing and breaking. Shooting (1), in-situ shooting: action essentials: 1, chest-holding shooting with both hands: holding the ball in the upper part of the chest (the height is close to the shoulder), holding the ball in the same way as passing the ball with both hands, the elbow joint naturally droops, the upper body slightly leans forward, the feet stand back and forth or left and right, the knees slightly bend, and the center of gravity falls between the feet to shoot the target visually. When throwing a power ball, the sole of the foot is pushed to the ground, the waist and abdomen are extended, and the arms are extended forward and upward. When the arm is about to straighten, the wrist is everted at the same time, the thumb is pressed forward, the ball is picked up with fingers, and the ball is thrown with the power of thumb, forefinger and middle finger, and finally the legs, waist and arms are naturally straightened. 2. One-handed shoulder shooting: (Take the right hand as an example) The five fingers of the right hand are naturally separated (the palm is empty), the fingers touch the ball above the root, the wrist and elbow bend backwards to hold the ball around the shoulder and ear, and the elbow retracts. The forearm is close to the ground, the left hand holds the ball to the left, the right foot is slightly forward, and the left foot is behind. Put your center of gravity between your feet, bend your knees slightly, and shoot the target visually. When shooting, push the forefoot to the ground, stretch your waist and abdomen, lift your elbows and extend your arms upward. When you want to straighten out, bend your wrist forward, stir the ball with your fingers, and finally throw the ball with the fingertips of your middle finger and forefinger. After putting the ball, the legs, waist and arms naturally straighten out. 3. Take off in situ, one-handed shoulder shot: referred to as jump shot. It is jumping in the air to complete the shooting action, which has the characteristics of strong suddenness, fast shot, high shot point and difficult defense. (Take the right hand as an example) Hold the ball in your chest with both hands, stand naturally with your feet back and forth or left and right, with your legs slightly bent and your center of gravity between your feet. When you take off, your legs bend your knees quickly, and the forefoot pushes up hard to take off. At the same time, you quickly lift the ball over your head (take off and lift the ball in coordination), hold the ball in your right hand, bend your wrist backwards, and hold the ball in your left hand. When the body is close to the highest drop of water, the left hand is far away from the ball, and the right arm is extended forward and upward. When the forearm is about to be straightened, the wrist bends forward hard, and the ball is thrown through the finger, and the arm naturally straightens in the direction of the ball. When landing, bend your knees to cushion and keep your center of gravity stable. 4. One-handed players shoot in the moving basket: Action essentials: (Take the right hand as an example) Take a big step with your right foot, catch the ball before landing, take a small step with your left foot after landing (buffering the forward horizontal impulse), take off hard, and lift the ball on your shoulder (or overhead). When the body reaches the highest point, the forearm stretches forward and upward, and when the right arm is about to straighten, the wrist bends forward, and the middle finger of the food plucks the ball hard, and the ball is pulled out through the finger, and the hand should be soft. 5. Low-handed shooting in the basket during the March: Action essentials: (Take right-handed shooting as an example) Take a big step with your right foot, press the ball before landing, and then take a step with your left foot. Don't slow down, jump forward and upward vigorously, and at the same time, move the ball to the right ear with both hands, lift the ball off with the left hand, hold the ball up with the palm of the right hand, and stretch it in the direction of the basket, then bend your wrist upward, with your index finger, middle finger and ring finger up. Dribble dribbling refers to the player who holds the ball in the same place or in the process of sports, and continuously beats the ball with the help of the ground. (1) Low dribbling technique: When dribbling close to the defender or the defender grabs the ball, the dribbler should use the low dribbling to break through the opponent, protect the ball with his body, and be good at getting rid of the defense with fake actions. Action essentials: open your feet back and forth, bend your knees, lean forward slightly, look up at the front, focus on the palm below your front foot, relax your wrist, the palm is parallel to the ground, and your fingers are naturally separated. Press the ball with your fingers and fingers. The palm is weak, with the elbow joint as the axis, the forearm is extended up and down and pressed down, and the upward rebound force of the ball is buffered by fingers and wrists to control the height and landing point of the ball. Generally, the dribbler's landing point should be slightly in front of the lateral side of the ipsilateral foot. The dribbling height is below the knee joint. In order to protect the ball, the dribbler should keep the ball, himself and the defender in a line, and the arm that does not dribble should be raised. Dribble the ball in the middle and low position during the journey, and shoot half the ball when moving forward; The right half of the ball when changing direction to the left; The right side is the opposite. (2) High dribbling technique: it is mostly used for quick dribbling, increasing dribbling height, increasing rebounding distance and cooperating with fast running. Action essentials: Bend your knees slightly, lean forward slightly, look forward, press the second half of the ball with your hands, and the ball will fall in front of your ears (depending on the speed and the distance of dribbling). The rebound height of the ball is between your waist and chest, and your hands and feet should be coordinated. This kind of dribble has a high center of gravity, which is convenient for observing the situation on the court. (3) Sudden stop of dribbling: When the opponent's defense is too tight to overtake the opponent with quick dribbling, take advantage of the sudden change of dribbling speed to make a sudden stop and get up quickly to get rid of the opponent. Or dribble at rest and suddenly get up and overload your opponent. The key is to move suddenly and the ball should be consistent. Action essentials: The essentials of dribbling and stopping the ball are the same as those of stopping the ball without holding it. When dribbling the ball to an emergency stop, put your hand above the ball to make it bounce vertically from the ground, and protect the ball with the opposite arm and body. When starting, the hind foot and forefoot push the ground inward, the upper body leans forward and the center of gravity moves forward. At the same time, pat the back and top, and surpass the opponent at the starting speed. (4) Change the direction in front of you and change hands to dribble: The players dribble quickly during the journey. If they are not close to their opponents or the opponents encounter interception, they can choose to change the direction of dribbling to break through their opponents. Action essentials: (Take the breakthrough from the opponent's right as an example) When the fast straight dribble is about to approach the opponent, dribble to the opponent's left first, so that the opponent will mistakenly think that it is a breakthrough to his left hand. When the opponent blocks the left side or the center of gravity slightly deviates, the dribbler immediately turns to the left side, presses the upper right back of the ball with his right hand, and transports the ball from his right side to the left front. At the same time, his right foot quickly moves forward to the left side, his foot rests on the opponent's right foot, and his toe points forward, while his right foot holds the ball in place (1). Breakthrough essentials: (Take the left foot as an example to break through the right ear) The preparation posture is that the left and right feet are open and the knees are slightly. Before the breakthrough, aim at the basket or other feint to attract the defender, or use the feint to the right to tilt the defender's center of gravity to his left. The king of destruction will immediately pedal the ground quickly with the inside of his right foot, take a big step to the left, tiptoe forward and land on his opponent. The right hand quickly passes the ball to the left hand and places it on the left. Before the left foot leaves the ground, the left hand puts the ball on the side of the front foot, and at the same time, the left foot pushes the ground with all its strength to accelerate overtaking. (2) Essentials of synchronized step (forward step) breakthrough action: (Take the left foot breaking through the right ear as an example) The preparation posture is the same as stride, and synchronized step breakthrough feint is mainly combined with shooting. You should aim at the basket before you break through. When the defender's center of gravity moves forward or upward, the breaker quickly steps on the ground with his left foot, and his right foot takes a big step to the right, and his foot falls on the lower side of the defender's left foot. Before the left foot leaves the ground, the right hand puts the ball on the lower side of the right foot, and then the left foot pushes forward with all its strength to overtake the opponent at full speed. When dribbling with the right hand, the left shoulder and back play the role of protecting the ball and opposing the opponent. (3) Jump, stop, hold the ball and break through, jump to the ear or stop before, dislocate with the defender and break through. This kind of breakthrough is aggressive and sudden, and it can stop suddenly in the movement and make a change-direction breakthrough. Because it is a jump and an emergency stop in one step, any foot can be a shaft. Action essentials: Before jumping, you should clearly understand the defender's position and partner's passing route, and be ready to jump to both sides or forward at any time. When you see the ball coming from your partner, you should reach out quickly and follow the direction of the ball to catch it. At the same time, you should use the opposite side to kick the ground, jump up to the side or front to catch the ball, and then land with your feet parallel (either foot can be used as the center foot). Bend your knees after landing, lower your center of gravity, and support your center of gravity with your forefoot. Then, according to the defender's dislocation, quickly break through the opponent with a cross step. Personal defense (1) defense and defensive footwork 1. Basic defensive posture: stand with both feet equal or open to the side, slightly wider than the shoulders, and bend your knees. The center of gravity of the body is supported by the palm of the front foot, including the chest and abdomen. Your upper body leans forward slightly, your arms are raised sideways, your elbows are bent, and the angle between your upper arm and your body is 60 degrees. Palm forward, you can look forward. 2. Sliding step: There are three types: sliding step, front sliding step and back sliding step. (1), sideslip step: Action essentials: (Take the left slide step as an example) Push the inside of the forefoot of the right foot to the left, and at the same time slide out the left foot by half a step. At the same time, the right foot quickly slipped out half a step to the left, still keeping a certain distance and not touching each other. The feet should not slide too high off the ground, but should be smooth against the ground, and the body should not fluctuate during exercise. Keep your head on a horizontal plane and your center of gravity stable. Skating to the right is the same as skating to the left, but kicking the ground in the opposite direction. (2) Back and forth sliding step: Action essentials: Body posture is the same as sideslip step, except that the feet are slightly opened forward and backward. When sliding forward, the inner side of the forefoot of the hind foot pushes forward hard, and at the same time the forefoot takes a small step forward. Now the hind foot of the joint quickly keeps up with half a step and still maintains the original distance between the two feet. When sliding backwards, push the ground backwards with the forefoot, and at the same time, take half a step to the side and back with the hind foot, and then quickly keep up with the front foot for half a step, still keeping the original distance and angle of the feet. When sliding back and forth, the toes of the front foot should face forward. 3. Retreat: Action essentials: Stand in a basic defensive posture (take the left retreat as an example), stand with both feet equal, and push the inside of the forefoot of the right foot hard, while the left foot slides out one step obliquely to the left, and the waist rotates slightly to the left, driving the upper body to shift. Slide your right foot obliquely backward to the left quickly, keep the original distance between your feet, lift your arms sideways, bend your elbows, keep your left arm lower than your right leg, have strength, keep your center of gravity stable, and be ready to continue sliding at any time, or slide backwards in the opposite direction. 4. Attack steps: Action essentials: Stand in parallel in the basic defensive posture. When the attacker dribbles and stops the ball or exposes the ball, the defender quickly puts his left foot on the ground, his right foot steps forward, his right foot lands, his left leg bends into an arrow step, his front foot stretches out to play, and his center of gravity is controlled at his waist, so as not to catch the backward movement force of the ball or return to his original position. Sometimes, in order to stop the ball or threaten the opponent, the attack and fake action is suddenly used. When the opponent stops dribbling, take a step with his hind foot, defend in the horizontal step close to the opponent, grab, hit and block the opponent's ball. (2) Playing: When Kyrgyz players hold the ball, dribble and shoot, the defender can suddenly play the ball unexpectedly, or in the process of collective defense, the ball in the player's hand can be knocked out by blocking, attacking and closing the door. 1, top-down play: first observe and judge the players with the ball. When playing the ball with the ball on the player's chest (take the right hand as an example). Step on your right foot slightly, and at the same time, your right hand quickly reaches your forearm to approach the ball. Your wrist swings down with all your strength, driving the short-speed hitting force outside your fingers and palms to shoot down the ball. The action should be small and the attack should be sudden. 2. Bottom-up play: When the opponent's attention is not focused or the golf ball is about to fall, use this method to play with his left hand. The left foot is slightly forward, while the left forearm is extended forward and the palm is up. When approaching the ball, the wrist vibrates upwards, which drives the fingers and finger roots to knock off the ball with a short vibration force. When you play with your fingers, you should take back the action, so that you can get out of the opponent's holding position and hit yourself after playing. (3) Snatching the ball: Snatching the ball is one of the important offensive and defensive techniques. Defenders can boldly grab the ball when the opponent is slow, inattentive or not well protected. Action essentials: when grabbing the ball, you should suddenly step up and get close to your opponent. At the same time, extend your right arm and press it quickly above the ball (between the opponent's hands). The left hand immediately holds the ball below, the right hand presses the ball to rotate into the opponent's arms, and the left hand forcibly assists the rotation. When the ball spins in the opponent's hand, the right hand pulls the ball back, and the ball is released from the opponent's hand and caught. (4) Broken ball: 1. Pass and catch the ball: action essentials: accurately judge the opponent's passing intention and the flight route of the ball, and keep a certain distance from the opponent so that the partner can pass the ball. When you are ready to break the ball, you should lower your center of gravity, keep a certain angle with the passer and get close to the passer. Pay attention to the movements of the players who hold the ball. When the players pass the ball, they quickly jump in the direction of the ball. Fully stretch the waist, abdomen and arms. When the ball is intercepted, immediately close your stomach and keep your feet on the ground to keep balance, and connect with dribbling and passing in time. 2, vertical breakthrough: action essentials: take the breakthrough from the opponent's right side as an example. When breaking the ball vertically, the right foot should step to the right (when breaking the ball from the back of the opponent's side) or the right front (when breaking the ball from the back of the opponent's side), and the left leg should bypass the opponent from the side. At the same time, the right foot should be forced sideways (or double pedals) to jump out quickly in the direction of the ball, and the arms should be straight to catch the ball. Other action essentials are the same as the cross ball.