Complete Guide to Training Skills for Popular Sports Challenge - punrio

2024.11.22

Posted By: Peter

In the vast world of sports, Popular Sports Challenge - punrio makes a shining debut. It contains infinite charm and challenges. The following will deeply interpret the essence of its training to help you start a wonderful sports journey.

I. Basketball
(I) Dribbling Skills
♦Basic Dribbling
Finger Control: The key is to dribble with fingers instead of the palm. Keep fingers naturally apart and the palm hollow, allowing the ball to have good elastic contact between the fingers and the ground. For example, when dribbling in place, control the rebound height and speed of the ball by flexing fingers flexibly. It is recommended to practice for 10 - 15 minutes each time to gradually enhance the sensitivity of fingers to the ball.
Rhythm Control: Change the rhythm of dribbling to confuse opponents. Try dribbling fast for a few times and then suddenly slow down, or alternate high and low dribbling. For instance, when switching between high and low dribbling, first do low dribbling with the rebound height of the ball not exceeding the knee, and then quickly switch to high dribbling with the rebound height reaching around the waist. Practice repeatedly, with 3 - 5 sets each time and each set lasting 1 - 2 minutes.
Advanced Dribbling
Crossover Dribble: This is an effective skill to break through opponents' defense. After mastering basic dribbling, practice crossover dribbling with both hands. For example, dribble the ball from the right hand to the left across the body with the left hand, and then dribble it back to the right hand from the left across the body. Pay attention to coordinating the shift of body weight with the dribbling action. Initially, practice at a slow speed, with 20 - 30 crossovers in each set and 3 - 4 sets per day. As proficiency increases, gradually speed up and add movement.
Behind-the-Back Dribble: This is a highly ornamental and practical dribbling skill. When practicing, dribble the ball from one side of the body to the other through the back. Pay attention to controlling the trajectory and force of the ball to prevent it from getting out of control. At first, practice without defensive pressure, with 10 - 15 behind-the-back dribbles in each set and 3 - 5 sets per day. 

(II) Shooting Skills
♦Basic Stance
Foot Position: Stand with feet shoulder-width apart, with an appropriate distance between the front and back feet. The front foot is slightly turned inward, and the heel of the back foot is slightly lifted. This stance helps with power generation and balance maintenance. You can practice foot positioning at the free throw line for 5 - 10 minutes each time to feel the correct power-generating stance.
Hand Movement: The shooting hand holds the ball with fingers naturally separated and the ball placed above the base of the fingers. The other hand assists in supporting the ball. When shooting, release the ball by flexing the wrist forward and flicking the fingers. You can practice the hand movement without the ball, with 10 - 15 repetitions in each set and 4 - 5 sets per day to familiarize yourself with the power sequence of the shooting action.
Improving Shooting Accuracy
Fixed-point Shooting: Choose a fixed shooting point, such as the free throw point or a certain position outside the three-point line, and practice shooting repeatedly. Shoot 20 - 30 balls in each set, record the number of hits, and do 3 - 5 sets per day. Analyze the shooting deviation and adjust the stance.
Shooting from Different Angles: Practice shooting from different angles on the basketball court, including the zero-degree angle, 45-degree angle, and corner. This helps adapt to different shooting scenarios and defensive pressures. Shoot 10 - 15 times from each angle in each set and practice 2 - 3 sets at each position to comprehensively improve shooting ability.

II. Running
(I) Endurance Improvement
♦Long-distance Jogging
Breathing Regulation: Adopt a rhythmic breathing pattern, generally recommended as three steps for inhalation and three steps for exhalation or two steps for inhalation and two steps for exhalation. For example, during jogging, silently say "inhale, inhale, exhale, exhale" in your mind according to the rhythm of your steps to control breathing. The jogging distance can start from 3 - 5 kilometers each time and increase by 1 - 2 kilometers per week to gradually improve endurance.
Stride and Cadence Adjustment: Keep a moderate stride and a stable cadence. Avoid over-striding to prevent injuries. You can adjust the stride and cadence to find the running rhythm that suits you best. During practice, try different combinations of stride and cadence, with each running session lasting 30 - 60 minutes to feel the body's response and find the most comfortable running style.
Interval Running Training
High-intensity Interval: For example, alternate 400-meter fast running and 200-meter slow running for interval running. Run as fast as you can during the fast running to improve speed and explosive power, and adjust breathing and state during the slow running. Do 6 - 8 sets of such interval running each time and conduct this training 2 - 3 times a week to effectively improve endurance and speed.
Rhythm Interval: Set a fixed time interval for fast running and slow running, such as 1 minute of fast running and 2 minutes of slow running, and cycle through. This helps cultivate a sense of rhythm in running. Do 10 - 15 sets of training each time, and increase one set every 2 - 3 weeks to gradually enhance endurance.

(II) Speed Improvement
♦Sprint Training
Starting Technique: Adopt a crouch start position, with feet standing one in front of the other. The front knee is bent about 90 degrees, and the back knee is bent about 120 degrees, with the body's center of gravity leaning forward. Upon hearing the starting command, quickly push off the ground to start running. You can practice starting on the track, with 10 - 15 starting attempts each time, paying attention to improving the reaction speed and explosive power at the start.
Acceleration Phase: During the acceleration phase after starting, gradually reduce the forward tilt angle of the body and quickly increase the stride and cadence. Strengthen the leg muscle strength through strength training, such as squats and frog jumps. Conduct such training 2 - 3 times a week, with 3 - 4 sets each time and 10 - 15 repetitions in each set to help improve the acceleration ability.
Sprinting Technique: In the sprinting phase, swing your arms and lift your legs with all your strength to maximize your speed. You can practice sprinting in the last 30 - 50 meters, jog back to the starting point after each sprint, and repeat 5 - 10 times to improve the sprinting ability.

III. Fitness
(I) Strength Training

♦Upper Body Strength
Push-ups: Place your hands on the ground, shoulder-width apart or slightly wider, and keep your body in a straight line. When lowering your body, try to bring your chest as close to the ground as possible and then push your body up with force. You can start with simple knee push-ups, with 10 - 15 repetitions in each set and 3 - 4 sets per day. As your strength increases, transition to standard push-ups, with 15 - 20 repetitions in each set and 3 - 5 sets per day.
Dumbbell Curls: Sit on a chair, hold a dumbbell in your hand, keep your upper arm fixed, and slowly curl your forearm upward, feeling the contraction of the biceps, and then slowly lower it. Do 10 - 15 repetitions in each set, with 3 - 4 sets of practice each time. Pay attention to choosing the appropriate weight of the dumbbell to avoid it being too heavy or too light.
♦Lower Body Strength
Squats: Stand with feet shoulder-width apart or slightly wider, toes slightly turned outward, slowly squat down, keeping your knees from extending beyond your toes, and stand up when your thighs are parallel to the ground. You can first practice bodyweight squats, with 15 - 20 repetitions in each set and 3 - 4 sets per day. After mastering the correct stance, you can add weight, such as squatting with a barbell on your back, with 8 - 12 repetitions in each set and 3 - 4 sets per day.
Deadlifts: Stand in front of the barbell with feet shoulder-width apart, bend your knees and lean forward to grip the barbell, and then use the strength of your legs and buttocks to lift the barbell, keeping your back straight throughout the process. Start with a lighter weight, with 8 - 10 repetitions in each set and 3 - 4 sets per day, and gradually increase the weight and intensity.

(II) Flexibility Training
♦Full-body Stretch
⇔Leg Stretch: Standing forward bend is a common way to stretch the legs. Stand with feet together, bend forward, and try to touch the ground with your hands. Hold this position for 15 - 30 seconds, feeling the stretch of the back of the legs. You can also do seated forward bend. Sit on the ground with legs straight, bend forward and grab your feet, also holding for 15 - 30 seconds. Do 3 - 4 sets of each stretch during each training session.
⇔Waist Stretch: Supine waist twist: Lie flat on the ground, bend your knees, and twist your upper body to the left or right, feeling the stretch of the waist. Hold each side for 15 - 30 seconds and do 3 - 4 sets. There is also standing side bend. Bend your body to one side, feeling the stretch of the other side of the waist. The method and duration are the same as those of the twist stretch.

Through the study and practice of various training techniques, you will be able to shine in the Popular Sports Challenge - punrio, surpass yourself, and write your own chapter of sports glory.