basketball task

Chapter 47 Daily Training
So Channing started a month of special training before the new season. Sanders practiced with other players, and Cheeks gave Channing one-on-one coaching every day. Smith, who is also a rookie, was very envious of such small things. , and Evans was very unhappy, he began to worry about his starting position.

"I'm glad that you have the courage to challenge the tradition of big men, instead of listening to people's opinions and rotten under the basket, innovation, challenge, and victory. One set will definitely be eliminated.”

Cheeks' opening remarks were very direct. Channing likes such a coach who is good at communicating with players and also has a very open concept of basketball. It is Channing's luck to work with such a head coach.

In fact, Channing has just learned how awesome this ugly head coach is.Cheeks, only 1 meters tall, looks thin and thin, but who would have thought that he used to be the main point guard of the 85ers. When it comes to Philadelphia, people will think of Iverson and Chamberlain, but Cheeks is The creator of the only championship in team history.

In the player era, Cheeks was a 1.85-meter-short point guard. He was the main point guard when the 80ers won the championship in the 76s. Now fans only know that Iverson is the record holder for the number of steals in a single season for the 76ers. In fact, Cheeks is still the steals leader in the history of the 76ers. Cheeks sent a total of 76 steals in the 1942ers, 298 times more than Iverson. Don’t look at this less than 300 times. In fact, the gap is still difficult to catch up. of.

Cheeks' total steals ranked fifth in the NBA. At the same time, Cheeks is also the assist leader in the history of the 76ers. He sent a total of 11 assists in 6212. His No. 10 jersey was retired by the 76ers and was selected into the Basketball Hall of Fame; In 1983, he won the championship with the 76ers. His teammates were famous names such as Moses Malone, Barkley, and Julius Erving.Excellent defense, 4-time All-Star, 4-time defensive team, Cheeks can be called the veteran of the 76ers.

In 2001, as Larry Brown's assistant coach, Cheeks reached the finals with the team; he boldly proposed to Larry Brown and successfully persuaded the stubborn head coach to let Iverson play shooting guard, thus creating the NBA history. The shortest shooting guard is also the shortest scoring champion, so he has been respected by Iverson. When Iverson won his only regular season MVP trophy in 2000, he once said affectionately: "I played I am grateful to him from the bottom of my heart.”

Such an influential figure, whether as a player or as a coach, Cheeks is a hero in Philadelphia. The more he knows about the head coach, the more Channing admires him, and the more he cherishes this individual training opportunity.

Cheeks held a thick player report and talked to Channing.

"Your ball-handling ability is very poor, and you basically can't make moves to get rid of the ball. At present, your ball-handling threat is basically zero, and your ball-handling ability needs long-term hard practice. It can't be made up overnight, so You'd better start practicing dribbling every day from now on, and if you are very talented, maybe you can reach the NBA level in a year or two, but this is something in the future, and we don't need you to attack with the ball in the short term."

"Your shooting ability is relatively weak, and the mid-range shooting rate is not bad during training, but in actual combat, under high confrontation, fast pace and stronger defensive pressure, you basically can't make shots, and your shooting speed and posture need a lot of adjustment. According to you The short-term upper strength will indeed affect the feel, and the extra muscles will completely change your shooting action, but don’t worry, there are no Chinese big men who can’t shoot (again despise the Polish ball king), and we will also equip you with a separate I believe that after a period of practice and adaptation, you will be able to hit those mid-range shots.”

"However, ball possession breakthrough and shooting are not the key points. The road has to be taken step by step. The first thing you need to improve is your body and defense. This is the fundamental reason why you were selected by our team, and it is also your unique advantage. We need you as soon as possible. To maximize the things you are good at requires stronger core strength and explosive power."

"Explosive power is very important in basketball actual combat. Good explosive power can help you take the initiative in the game. On the offensive end, a sudden start of speed or explosive core strength can often quickly tear apart the opponent's defense. On the defensive end, excellent explosive power can make You are always in the right defensive position, and you are not easily thrown off by the opponent."

"But in addition to good explosive power, good agility is also crucial. Only when the two are combined with each other can the best advantages be brought into play."

"There is also core strength. Since you don't like to gain weight, the absolute strength brought by tonnage and tonnage is not our goal. Under the premise of maintaining your current weight and speed, improve your core strength as much as possible. The confrontation is very useful."

What Cheeks said was also Channing's training program. For the next month, Channing would conduct different devil training every day.

Small hurdle training method, a group of movements specially used to train explosive power and agility.There are many subdivided movements, such as horizontal jumping and running: Channing crosses two obstacles each time, lands on one foot and performs back and forth 6 times, then quickly runs across the obstacles, and repeats in the opposite direction to form a group; Side jump: Channing needs to cross the obstacle with both feet and then twist his butt, and cooperate with the hip joint to perform left and right side jumps; holding the ball for a small hurdle + vertical jump: holding the ball with both hands, jumping left and right with one foot, then quickly jumping vertically to make a shooting action, etc.

The key to the hurdle training method is not the speed of completion, but the quality of each jump. It requires players to maintain good control of their bodies at all times. Cheeks is very strict about this. Once it is found that Channing has an unstable center of gravity , a set of penalties will be added.

Medicine ball jump: Channing's body is perpendicular to the ground, lift the medicine ball high above his head, straighten his arms, throw the medicine ball to the ground vigorously, use the reaction force to jump upwards, and at the same time swing his arms with both hands to lift the height above his head, Perform each set of actions for 1 minute.

While Channing was sweating profusely and hitting the medicine ball, Cheeks was in charge of explaining:
"Vertical jumping ability is the fundamental ability to protect rebounds and quickly block shots on the court. The medicine ball jumping action uses the strength of the arms and back at the same time, and finally uses the force of the large muscles of the legs to complete the upward jump. Qian's bounce and The bullet speed is very good, but a good talent must go through painful honing to bloom better, so come on, jump up!"

Resistance sprint running: put the elastic rope around Channing's waist, another member of the coaching staff pulls the elastic rope hard, stands in a lunge position, and then Channing needs to sprint at the fastest speed until the elastic rope is completely straightened , and then retreat backward with deceleration.

Do it 5 times on the front side, and then do it on the side, 5 times each is a group.

(End of this chapter)