篮球体能训练计划.docVIP

篮球体能训练计划肩部环绕练习拉伸背部肌肉摆胯及绕跨练习? （4）扭膝旋转练习拉伸小腿（后部）肌肉—罚球线（折返）；底线—中线（折返）；底线—对面罚球线（折返）；底线—对面底线（折返），用正常速度跑，共2次。（休息两分钟）； （3）纵向折返跑：底线—对面底线，用正常速度跑，共3次。（休息两分钟）； （4）变速跑：底线—罚球线（慢跑），罚球线—对面罚球线（急速跑），对面罚球线—对面底线（慢跑），共3次。（休息两分钟）； （5）全场急速带球跑：带球用最快的速度从底线跑到对面底线，然后折返。中途出现掉球、上篮不进者，重头再来。每人3次。（休息三分钟）； （6）滑步训练：用正常速度，滑步至对面底线，共3次。（休息两分钟）； （7）俯卧撑：每人20个。（休息两分钟）。 一、折返跑 二、纵向跑 ? ? 、变速跑训练 ? ? 、全场快速运球跑训练 ? ditch, mats of straw to put some food on, top with 1 layer of straw and soon were covered by snow. 2nd day, also known as Meng Bull pretending, children play in the village next door to observe the Japanese trend, in case of accident. Another day, the Japanese left ditch, mats of straw to put some food on, top with 1 layer of straw and soon were covered by snow. 2nd day, also known as Meng Bull pretending, children play in the village next door to observe the Japanese trend, in case of accident. Another day, the Japanese left ditch, mats of straw to put some food on, top with 1 layer of straw and soon were covered by snow. 2nd day, also known as Meng Bull pretending, children play in the village next door to observe the Japanese trend, in case of accident. Another day, the Japanese left