如何科学设置青少年篮球训练计划
发布日期：2018-04-20 :: 浏览数：1659 次 信息来源：
Practices are the time coaches have the biggestopportunity to impact the basketball skills of aplayer.
练习是教练有最大机会影响一个球员的篮球技术的时间。
Yet I constantly attend practices that are soinefficiently run and that half of training is simplythe coach trying to work out what drill to run next.
然而，我经常参加低效率跑步的训练，而一半的训练只是教练在努力想出下一步该做什么训练。
All coaches should be spending the majority of theirtime encouraging and providing feedback to yourplayers. Not working out what the next drill is going to be.
所有教练都应该花大部分时间鼓励和提供反馈给你的球员。不知道下一次演习是什么。
How do coaches fix this and make practices more efficient? We create a basketball practiceplan.
教练员如何解决这一问题，使实践更有效率？ 我们创建了一个篮球训练计划。
Here are only a couple of many quotes from great coaches that stress the importance ofhaving a plan to follow at practice…
这里只有几条来自伟大教练的引证，强调了在实践中遵循计划的重要性。
“I always designed my practice plans the night before and then made tweaks a few hoursbefore practice began”. —Bobby Knight
“我总是在前一天晚上制定我的练习计划，然后在练习开始前几小时做调整”。——鲍比·奈特
“I would spend almost as much time planning a practice as conducting it. Everything wasplanned out each day”. —John Wooden
他说：“我花在策划一项活动上的时间，与进行这项工作的时间差不多，每件事都是每天计划好的“。——约翰·伍德
Knowing how important it is to have a plan every practice, let me show you the structure youshould use to plan each practice.
知道每个练习都有一个计划是多么重要，让我给你展示一下你应该用什么结构来计划每一个练习。
BFC Practice Structure
BFC实践结构
At Basketball For Coaches, we break down a typical practice into 5 sections…
在篮球教练员中，我们将一个典型的练习分为5节…
1. Dynamic Warm Up/Body Movement
动态热身/身体运动
2. Skill Work
技能工作
3. Team Strategies
团队策略
4. Scrimmage/Small Sided Games
混战/双面小游戏
5. Cool Down
冷静下来
First, let's discuss each section in more detail and then later on in the article we'll break downhow long you should be spending on each of the sections.
首先，让我们更详细地讨论每一节，然后在本文的后面，我们将详细分析您应该在每一节上花费多长时间。
This section of practice is unfortunately quickly dismissed by many youth basketball coaches. They have their team perform a quick 2 minute dynamic warm up before moving immediatelyon to other sections of practice.
不幸的是，这部分练习很快就被许多青年篮球教练抛弃了。他们让他们的团队在进行其他练习之前，先快速进行2分钟的动态热身。
When I watch youth basketball games, it becomes quickly apparent that the best players havefantastic balance, coordination, and change speeds and directions quickly. The ones thatstruggle are the players that haven't learnt how to control their body properly yet.
当我看青年队的篮球比赛时，很快就会发现最好的球员有着惊人的平衡、协调和快速的变化速度和方向。那些挣扎的是那些还没有学会如何正确控制自己身体的玩家。
It's extremely important that we help players establish an athletic foundation early on. Withthis foundation in place, it becomes much easier to learn new basketball skills as theyprogress.
这是非常重要的，我们帮助球员建立一个运动基础的早期。有了这个基础，随着新的篮球技术的进步，学习新的篮球技术就变得容易多了。
This section of practice will help your players with much more than their basketball skills. It willhelp prevent injuries and will help them in all sports and movements of life, because as we allknow, players shouldn't be specializing solely in basketball at a young age.
这一部分的练习将帮助你的球员比他们的篮球技术更多。这将有助于防止受伤，并将帮助他们在所有的运动和生活中，因为我们都知道，球员不应该是专门从事篮球在很小的时候。
Here are a few examples of body movement and coordination movements you need toincorporate into your dynamic warm up.
这里有几个身体运动和协调运动的例子，你需要融入到你的动态热身中。
Jogging
慢跑
Sprinting
冲刺
Back pedalling
后退踏板
Sliding
滑步
Change of direction
改变方向
Change of pace
节奏的变化
Jumping
跳跃
Landing
着陆
Lunging
冲刺
Skipping
跳过
Individual skill work should take up the bulk of practice time at a youth basketball level. Thedrills should be fun and interesting while still improving the skill of your players.
个人技术工作在青少年篮球水平上要占用大量的练习时间。演练应该是有趣和有趣的，同时仍然提高你的球员的技能。
This includes drills that teach players how to perform the skill movement correctly, along withdrills that assist them to learn when to use the skill.
这包括训练，教玩家如何正确地执行技能移动，以及训练，以帮助他们学习何时使用该技能。
Drills that allow the player to learn when to use the skill are commonly skipped over.
允许玩家学习何时使用技能的练习通常被跳过。
Referring to shooting, this is a great quote by Jeff Van Gundy…
提到投篮，这是范甘迪的一句很棒的话。
Shooting percentage is just as much about decision making as it is about technique. — JeffVan Gundy
投篮命中率和决策一样重要，就像技术一样。——杰夫·范甘迪
This rule goes for all skills, not just shooting. We need to put the players in positions thatrequire them to make decisions and learn from experience.
这条规则适用于所有技能，而不仅仅是投篮。我们需要把球员放在需要他们做出决定并从经验中学习的位置上。
Here's a basic example to explain my view on drills…
这里有一个基本的例子来解释我对演练的看法…
A lot of coaches will practice v-cuts to get open on the perimeter. They'll show the players howto cut in, the footwork to close off their defender, and then explode out to receive the ball. They'll even show their players how to rip the ball through and drive and might even go overthe 1 or 2 dribble pull-up jump shot.
很多教练会实践v-cuts得到开放的周长。他们会告诉球员如何切入，踢掉防守队员的步法，然后爆发出球。他们甚至会告诉他们的球员如何击球和驾驶，甚至可以越过1或2运球上拉跳投。
Then the players will get into a real game and, although they know the footwork quite well, can't seem to get open.
然后球员会进入一场真正的比赛，虽然他们知道步法很好，但似乎无法打开。
Why is this? Because they haven't learnt when to use the move in competition. They haven'thad enough experience with a defender to learn when to back-cut, when to explode out andreceive the ball, etc.
为什么会这样？因为他们还没有学会何时在比赛中使用这项运动。他们还没有足够的经验来帮助防守队员了解何时退球、何时爆发和接球等等。
My point being that we need to include drills that will teach players the technique side, anddrills that will let them gain experience on when to do it in competition.
我的观点是，我们需要包括训练技术，这将让他们在比赛中获得什么经验。
I recommend to try and split these two types of drills up 50/50.
我建议试着把这两种钻头分成50/50种。
Dribbling example: 5 minutes of stationary ball handling and then a game of dribbleknockout.
运球例子：5分钟的固定球处理，然后是运球击球。
Shooting example: 5 minutes of shooting form and then 1 on 1 partner close-outs with theoffensive player deciding whether to shoot the ball or drive.
射击例子：5分钟的投篮形式，然后是1个1个对手的进攻，进攻队员决定是投篮还是开球。
Passing example: 5 minutes of form passing and then a 10 minute game of 5 vs 4 so that theoffensive team has advantage and will always has a player open.
通过例子：5分钟的传球，然后是10分钟的5比4的比赛，这样进攻队就有优势，并且总是有一个球员公开。
While I list small-sided games at the end of practice, I still do use them in this section toimprove individual skills while making decisions.
虽然我在练习结束时列出了单侧游戏，但我仍然在这一节中使用它们来提高个人技能，同时做出决定。
“Perform drills that force your players to think” Bobby Knight—
“表演让你的球员思考的练习”。——鲍比·奈特
BFC TIP: At the youth basketball level drills should be no more than 10 minutes long. Theplayers will start to become disinterested after that time. Keep them short and fun!
BFC提示：在青少年篮球训练水平不应超过10分钟。球员们在那之后开始变得无私了。让他们简短有趣！
Let me start by saying that ‘team strategies' is by far the least important component of ayouth basketball practice and in my opinion not necessary for players under the age of 10.
让我先说“团队策略”是青少年篮球练习中最不重要的组成部分，在我看来对于10岁以下的球员来说是不必要的。
The team strategies section of training includes:
团队策略训练部分包括：
Offense
攻
Defense
防守
Set Plays
建立起
Special Situations
特殊情况
If you decide to use this section of practice with your team, dedicate only a small amount oftime to it. I see too many coaches steal practice time from skill development and spend half ofpractice helping athletes memorize where they're meant to run in a few set plays.
如果你决定和你的团队一起使用这段练习，只需要花少量的时间。我看到太多的教练从技能发展中窃取练习时间，花了一半的练习帮助运动员记住他们在几集剧中的位置。
Remember that we want to teach our players how to play basketball, not give them a couple ofspots on the floor they have to run to each possession.
请记住，我们想教我们的球员如何打篮球，而不是给他们两个点上的地板上，他们必须运行到每一个拥有。
Don't get me wrong, I'm not opposed to teaching team strategies I do incorporate it into myyouth basketball practices I'm just opposed to spending half of your valuable practice time onit. Keep it to the amount of time recommended in the structure section, subtract time, or evencut it completely.
别误会我的意思，我不反对教球队战术——我把它融入我的青年篮球训练中——我只是反对把你宝贵的练习时间花在它上面一半。将它保留在结构部分中推荐的时间量，减去时间，甚至完全切割它。
Scrimmages and small-sided games are very important for every practice.
混战和小型游戏的每一个练习是非常重要的。
What's the point in your players learning how to do a crossover with great technique if theydon't understand when to use it in a game? The technique side is important, but just asimportant is allowing the kids to practice when to use it.
如果玩家不知道在游戏中使用什么技能，你的玩家学习如何用一个伟大的技术来完成一个交叉点有什么意义？技术方面很重要，但同样重要的是让孩子们练习使用它。
This doesn't mean letting them loose in a 5 on 5 game every practice though (even if that doeshave it's place). Small sided games can refer to 1 on 1, 2 on 2, 3 on 3, etc.
这并不意味着让他们在每一场练习赛的5场比赛中松一口气（即使那确实有它的位置）。小方游戏可以指3上的1，1，2上的2，3，等等。
There are many benefits to using the small-sided games approach with your players including:
使用小玩家游戏方法有很多好处，包括：
More touches of the ball
更多的触球
More space to practice moves
更多的练习空间
More opportunities to score
更多的得分机会
and many more.
还有更多。
All of these benefits result in the players developing quicker and having a lot more fun!
所有这些好处都会让玩家更快地发展，也会带来更多的乐趣！
So if you have more than one ring and basketball available, use them and play more than onegame.
因此，如果你有一个以上的戒指和篮球可用，使用它们，玩一个以上的游戏。
Another thing I love to do in scrimmages or small-sided games is incorporate rules to work ondifferent skills.
另一件我喜欢做的事在混战或双面小游戏的规则是将工作在不同的技能。
For example, one of my favorite rules is the ‘no dribble' rule. It forces kids to read the play andmake cuts to get open. Without this rule you'll find it's common for a youth player to take 5 or6 dribbles with their head down before throwing a wild hook shot at the ring while 3 of histeammates stand around wide open.
例如，我最喜欢的规则之一就是“不带球”规则。它迫使孩子们阅读剧本和剪辑以打开。没有这个规则，你会发现一个青年球员采取5或6的普通运球和低着头在扔一个野生的勾手投篮在环3的队友站在敞开的。
The cool down section of your training should consist of a couple of minutes of slow joggingand walking up and down the court and then a few minutes of static stretching.
训练的冷却部分应该包括几分钟慢跑和上下行走，然后几分钟的静态伸展。
This allows the body to decrease in temperature and the static stretching aids in flushing outthe waste products (lactic acid), among other things.
这允许身体降低温度，而静态拉伸有助于清除废物（乳酸），等等。
I find the stretching part of the cool down a great time to address the players. We might talkabout an upcoming game/tournament or how we felt practice went.
我找到了一个很酷的伸展部分来解决球员的问题。我们可能会谈论即将到来的比赛或比赛，或者我们感觉如何练习。
Now that you understand each section of practice, let's work out how much time duringpractice should be dedicated to each section.
既然你理解了练习的每一部分，让我们来计算练习过程中应该花费多少时间。
The first thing you'll need to decide is if you'll be implementing any team concepts like offenses, defenses, or set plays. If so, I still recommend only spending the listed amount of time on it.
首先你需要决定的是，你是否会实施任何团队观念，比如进攻、防守或套路。如果是这样的话，我仍然建议只在上面花费大量的时间。
If not, I recommend adding the extra minutes to skill work.
如果不是，我建议在技能工作中增加额外的时间。
The following is how I generally divide up the minutes depending on the length of practice timeyou have.
以下是我通常如何根据你练习时间的长短划分分钟的方法。
60 Minutes
60分钟
Dynamic Warm Up/Body Movement 10 minutes
动态热身运动-10分钟
Skill Work 25 minutes
技能工作25分钟
Team Strategy 10 minutes
团队战略-10分钟
Scrimmage/SSG 10 minutes
混战/SSG10分钟
Cool Down 5 minutes
冷却5分钟
90 Minutes
90分钟
Dynamic Warm Up/Body Movement 15 minutes
动态热身运动-15分钟
Skill Work 45 minutes
技能工作45分钟
Team Strategy 10 minutes
团队战略-10分钟
Scrimmage/SSG 15 minutes
混战/SSG15分钟
Cool Down 5 minutes
冷却5分钟
120 Minutes
120分钟
Dynamic Warm Up/Body Movement 20 minutes
动态热身运动-20分钟
Skill Work 60 minutes
技能工作60分钟
Team Strategy 15 minutes
团队战略-15分钟
Scrimmage/SSG 20 minutes
混战/SSG20分钟
Cool Down 5 minutes
冷却5分钟
By using this structure I believe it combines the technical learning of the skill with the practicalapplication of the skill. The latter being something I believe is overlooked at practices far toooften.
通过使用这种结构，我相信它结合了技能的技术学习和技能的实际应用。后者是我认为在实践中常常被忽视的东西。
The biggest thing I want you to take away from this article is that you need a practice plan foreach and every practice.
我想让你从这篇文章中看到的最大的一点是，你需要为每一个练习制定一个实践计划。
By using one your practices will be more efficient, your players will improve quicker, and you'lllook like a far better coach.
通过使用你的练习会更有效率，你的球员会更快地提高，你会看起来是一个更好的教练。
I want to hear from you. What do you think is the biggest benefit of planning and writing ayouth basketball practice plan?
我想听听你的意见。你认为青少年篮球练习计划的最大益处是什么？