如何科學設置青少年籃球訓練計劃
Practices are the time coaches have the biggest opportunity to impact the basketball skills of a player.
練習是教練有最大機會影響一個球員的籃球技術的時間。Yet I constantly attend practices that are so inefficiently run and that half of training is simply the coach trying to work out what drill to run next.
然而，我經常參加低效率跑步的訓練，而一半的訓練只是教練在努力想出下一步該做什麼訓練。All coaches should be spending the majority of their time encouraging and providing feedback to your players. Not working out what the next drill is going to be.
所有教練都應該花大部分時間鼓勵和提供反饋給你的球員。不知道下一次演習是什麼。
How do coaches fix this and make practices more efficient? We create a basketball practice plan.
教練員如何解決這一問題，使實踐更有效率？ 我們創建了一個籃球訓練計劃。Here are only a couple of many quotes from great coaches that stress the importance of having a plan to follow at practice…
這裏只有幾條來自偉大教練的引證，強調了在實踐中遵循計劃的重要性。“I always designed my practice plans the night before and then made tweaks a few hours before practice began”. —Bobby Knight
“我總是在前一天晚上制定我的練習計劃，然後在練習開始前幾小時做調整”。——鮑比·奈特“I would spend almost as much time planning a practice as conducting it. Everything was planned out each day”. —John Wooden
他說：“我花在策劃一項活動上的時間，與進行這項工作的時間差不多，每件事都是每天計劃好的“。——約翰·伍德Knowing how important it is to have a plan every practice, let me show you the structure you should use to plan each practice.
知道每個練習都有一個計劃是多麼重要，讓我給你展示一下你應該用什麼結構來計劃每一個練習。BFC Practice Structure
BFC實踐結構At Basketball For Coaches, we break down a typical practice into 5 sections…
在籃球教練員中，我們將一個典型的練習分爲5節…1. Dynamic Warm Up/Body Movement
動態熱身/身體運動2. Skill Work
技能工作3. Team Strategies
團隊策略4. Scrimmage/Small Sided Games
混戰/雙面小遊戲5. Cool Down
冷靜下來First, let's discuss each section in more detail and then later on in the article we'll break down how long you should be spending on each of the sections.
首先，讓我們更詳細地討論每一節，然後在本文的後面，我們將詳細分析您應該在每一節上花費多長時間。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 immediately on to other sections of practice.
不幸的是，這部分練習很快就被許多青年籃球教練拋棄了。他們讓他們的團隊在進行其他練習之前，先快速進行2分鐘的動態熱身。When I watch youth basketball games, it becomes quickly apparent that the best players have fantastic balance, coordination, and change speeds and directions quickly. The ones that struggle are the players that haven't learnt how to control their body properly yet.
當我看青年隊的籃球比賽時，很快就會發現最好的球員有着驚人的平衡、協調和快速的變化速度和方向。那些掙扎的是那些還沒有學會如何正確控制自己身體的玩家。It's extremely important that we help players establish an athletic foundation early on. With this foundation in place, it becomes much easier to learn new basketball skills as they progress.
這是非常重要的，我們幫助球員建立一個運動基礎的早期。有了這個基礎，隨着新的籃球技術的進步，學習新的籃球技術就變得容易多了。This section of practice will help your players with much more than their basketball skills. It will help prevent injuries and will help them in all sports and movements of life, because as we all know, players shouldn't be specializing solely in basketball at a young age.
這一部分的練習將幫助你的球員比他們的籃球技術更多。這將有助於防止受傷，並將幫助他們在所有的運動和生活中，因爲我們都知道，球員不應該是專門從事籃球在很小的時候。Here are a few examples of body movement and coordination movements you need to incorporate into your dynamic warm up.
這裏有幾個身體運動和協調運動的例子，你需要融入到你的動態熱身中。Jogging
慢跑Sprinting
衝刺Back pedalling
後退踏板Sliding
滑步Change of direction
改變方向Change of pace
節奏的變化Jumping
跳躍Landing
着陸Lunging
衝刺Skipping
跳過Individual skill work should take up the bulk of practice time at a youth basketball level. The drills should be fun and interesting while still improving the skill of your players.
個人技術工作在青少年籃球水平上要佔用大量的練習時間。演練應該是有趣和有趣的，同時仍然提高你的球員的技能。This includes drills that teach players how to perform the skill movement correctly, along with drills that assist them to learn when to use the skill.
這包括訓練，教玩家如何正確地執行技能移動，以及訓練，以幫助他們學習何時使用該技能。Drills that allow the player to learn when to use the skill are commonly skipped over.
允許玩家學習何時使用技能的練習通常被跳過。Referring to shooting, this is a great quote by Jeff Van Gundy…
提到投籃，這是范甘迪的一句很棒的話。Shooting percentage is just as much about decision making as it is about technique. — Jeff Van Gundy
投籃命中率和決策一樣重要，就像技術一樣。——傑夫·范甘迪This rule goes for all skills, not just shooting. We need to put the players in positions that require them to make decisions and learn from experience.
這條規則適用於所有技能，而不僅僅是投籃。我們需要把球員放在需要他們做出決定並從經驗中學習的位置上。Here's a basic example to explain my view on drills…
這裏有一個基本的例子來解釋我對演練的看法…A lot of coaches will practice v-cuts to get open on the perimeter. They'll show the players how to 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 over the 1 or 2 dribble pull-up jump shot.
很多教練會實踐v-cuts得到開放的周長。他們會告訴球員如何切入，踢掉防守隊員的步法，然後爆發出球。他們甚至會告訴他們的球員如何擊球和駕駛，甚至可以越過1或2運球上拉跳投。Then the players will get into a real game and, although they know the footwork quite well, can't seem to get open.
然後球員會進入一場真正的比賽，雖然他們知道步法很好，但似乎無法打開。Why is this? Because they haven't learnt when to use the move in competition. They haven't had enough experience with a defender to learn when to back-cut, when to explode out and receive the ball, etc.
爲什麼會這樣？因爲他們還沒有學會何時在比賽中使用這項運動。他們還沒有足夠的經驗來幫助防守隊員瞭解何時退球、何時爆發和接球等等。My point being that we need to include drills that will teach players the technique side, and drills that will let them gain experience on when to do it in competition.
我的觀點是，我們需要包括訓練技術，這將讓他們在比賽中獲得什麼經驗。I recommend to try and split these two types of drills up 50/50.
我建議試着把這兩種鑽頭分成50/50種。Dribbling example: 5 minutes of stationary ball handling and then a game of dribble knockout.
運球例子：5分鐘的固定球處理，然後是運球擊球。Shooting example: 5 minutes of shooting form and then 1 on 1 partner close-outs with the offensive player deciding whether to shoot the ball or drive.
射擊例子：5分鐘的投籃形式，然後是1個1個對手的進攻，進攻隊員決定是投籃還是開球。Passing example: 5 minutes of form passing and then a 10 minute game of 5 vs 4 so that the offensive team has advantage and will always has a player open.
通過例子：5分鐘的傳球，然後是10分鐘的5比4的比賽，這樣進攻隊就有優勢，並且總是有一個球員公開。While I list small-sided games at the end of practice, I still do use them in this section to improve individual skills while making decisions.
雖然我在練習結束時列出了單側遊戲，但我仍然在這一節中使用它們來提高個人技能，同時做出決定。“Perform drills that force your players to think” Bobby Knight—
“表演讓你的球員思考的練習”。——鮑比·奈特BFC TIP: At the youth basketball level drills should be no more than 10 minutes long. The players will start to become disinterested after that time. Keep them short and fun!
BFC提示：在青少年籃球訓練水平不應超過10分鐘。球員們在那之後開始變得無私了。讓他們簡短有趣！Let me start by saying that ‘team strategies' is by far the least important component of a youth basketball practice and in my opinion not necessary for players under the age of 10.
讓我先說“團隊策略”是青少年籃球練習中最不重要的組成部分，在我看來對於10歲以下的球員來說是不必要的。
The team strategies section of training includes:
團隊策略訓練部分包括：Offense
攻Defense
防守Set Plays
建立起Special Situations
特殊情況If you decide to use this section of practice with your team, dedicate only a small amount of time to it. I see too many coaches steal practice time from skill development and spend half of practice helping athletes memorize where they're meant to run in a few set plays.
如果你決定和你的團隊一起使用這段練習，只需要花少量的時間。我看到太多的教練從技能發展中竊取練習時間，花了一半的練習幫助運動員記住他們在幾集劇中的位置。Remember that we want to teach our players how to play basketball, not give them a couple of spots on the floor they have to run to each possession.
請記住，我們想教我們的球員如何打籃球，而不是給他們兩個點上的地板上，他們必須運行到每一個擁有。Don't get me wrong, I'm not opposed to teaching team strategies I do incorporate it into my youth basketball practices I'm just opposed to spending half of your valuable practice time on it. Keep it to the amount of time recommended in the structure section, subtract time, or even cut it completely.
別誤會我的意思，我不反對教球隊戰術——我把它融入我的青年籃球訓練中——我只是反對把你寶貴的練習時間花在它上面一半。將它保留在結構部分中推薦的時間量，減去時間，甚至完全切割它。Scrimmages and small-sided games are very important for every practice.
混戰和小型遊戲的每一個練習是非常重要的。What's the point in your players learning how to do a crossover with great technique if they don't understand when to use it in a game? The technique side is important, but just as important is allowing the kids to practice when to use it.
如果玩家不知道在遊戲中使用什麼技能，你的玩家學習如何用一個偉大的技術來完成一個交叉點有什麼意義？技術方面很重要，但同樣重要的是讓孩子們練習使用它。This doesn't mean letting them loose in a 5 on 5 game every practice though (even if that does have it's place). Small sided games can refer to 1 on 1, 2 on 2, 3 on 3, etc.
這並不意味着讓他們在每一場練習賽的5場比賽中鬆一口氣（即使那確實有它的位置）。小方遊戲可以指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:
使用小玩家遊戲方法有很多好處，包括：More touches of the ball
更多的觸球More space to practice moves
更多的練習空間More opportunities to score
更多的得分機會and many more.
還有更多。All of these benefits result in the players developing quicker and having a lot more fun!
所有這些好處都會讓玩家更快地發展，也會帶來更多的樂趣！So if you have more than one ring and basketball available, use them and play more than one game.
因此，如果你有一個以上的戒指和籃球可用，使用它們，玩一個以上的遊戲。Another thing I love to do in scrimmages or small-sided games is incorporate rules to work on different skills.
另一件我喜歡做的事在混戰或雙面小遊戲的規則是將工作在不同的技能。For example, one of my favorite rules is the ‘no dribble' rule. It forces kids to read the play and make cuts to get open. Without this rule you'll find it's common for a youth player to take 5 or 6 dribbles with their head down before throwing a wild hook shot at the ring while 3 of his teammates stand around wide open.
例如，我最喜歡的規則之一就是“不帶球”規則。它迫使孩子們閱讀劇本和剪輯以打開。沒有這個規則，你會發現一個青年球員採取5或6的普通運球和低着頭在扔一個野生的勾手投籃在環3的隊友站在敞開的。The cool down section of your training should consist of a couple of minutes of slow jogging and walking up and down the court and then a few minutes of static stretching.
訓練的冷卻部分應該包括幾分鐘慢跑和上下行走，然後幾分鐘的靜態伸展。This allows the body to decrease in temperature and the static stretching aids in flushing out the waste products (lactic acid), among other things.
這允許身體降低溫度，而靜態拉伸有助於清除廢物（乳酸），等等。I find the stretching part of the cool down a great time to address the players. We might talk about an upcoming game/tournament or how we felt practice went.
我找到了一個很酷的伸展部分來解決球員的問題。我們可能會談論即將到來的比賽或比賽，或者我們感覺如何練習。Now that you understand each section of practice, let's work out how much time during practice should be dedicated to each section.
既然你理解了練習的每一部分，讓我們來計算練習過程中應該花費多少時間。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.
首先你需要決定的是，你是否會實施任何團隊觀念，比如進攻、防守或套路。如果是這樣的話，我仍然建議只在上面花費大量的時間。If not, I recommend adding the extra minutes to skill work.
如果不是，我建議在技能工作中增加額外的時間。The following is how I generally divide up the minutes depending on the length of practice time you have.
以下是我通常如何根據你練習時間的長短劃分分鐘的方法。60 Minutes
60分鐘Dynamic Warm Up/Body Movement 10 minutes
動態熱身運動-10分鐘Skill Work 25 minutes
技能工作25分鐘Team Strategy 10 minutes
團隊戰略-10分鐘Scrimmage/SSG 10 minutes
混戰/SSG10分鐘Cool Down 5 minutes
冷卻5分鐘90 Minutes
90分鐘Dynamic Warm Up/Body Movement 15 minutes
動態熱身運動-15分鐘Skill Work 45 minutes
技能工作45分鐘Team Strategy 10 minutes
團隊戰略-10分鐘Scrimmage/SSG 15 minutes
混戰/SSG15分鐘Cool Down 5 minutes
冷卻5分鐘120 Minutes
120分鐘Dynamic Warm Up/Body Movement 20 minutes
動態熱身運動-20分鐘Skill Work 60 minutes
技能工作60分鐘Team Strategy 15 minutes
團隊戰略-15分鐘Scrimmage/SSG 20 minutes
混戰/SSG20分鐘Cool Down 5 minutes
冷卻5分鐘By using this structure I believe it combines the technical learning of the skill with the practical application of the skill. The latter being something I believe is overlooked at practices far too often.
通過使用這種結構，我相信它結合了技能的技術學習和技能的實際應用。後者是我認爲在實踐中常常被忽視的東西。The biggest thing I want you to take away from this article is that you need a practice plan for each and every practice.
我想讓你從這篇文章中看到的最大的一點是，你需要爲每一個練習制定一個實踐計劃。By using one your practices will be more efficient, your players will improve quicker, and you'll look like a far better coach.
通過使用你的練習會更有效率，你的球員會更快地提高，你會看起來是一個更好的教練。I want to hear from you. What do you think is the biggest benefit of planning and writing a youth basketball practice plan?
我想聽聽你的意見。你認爲青少年籃球練習計劃的最大益處是什麼？更多精彩內容請關注微信公衆號、新浪微博：籃球英文堂
