Considering basketball training techniques
I'm thinking about different game-like actions for basketball training, like relocating and lifting. There are specific footwork patterns I want to focus on, such as V-cuts and hop moves. It’s interesting to incorporate drills like the Curry drill for shooting under fatigue. Tracking shooting performance by spot and using technology like the Noah Shooting System can be helpful. I also need to consider strength training for legs and upper body, alongside a warm-up routine.Designing a weekly shooting plan
I’m outlining a weekly plan for shooting practice over six days, focusing on make-based drills and recording metrics. I should pay attention to common errors, like low arcs and inconsistent bases, while ensuring athletes align their stance correctly. A mental pre-shot routine is essential, involving breathing and focusing on the back of the rim. I'll also use constraints like "swish-only" to refine technique without dipping. Equipment like alignment lines and tape can help adjust shooting form effectively.Creating a structured training plan
I’m thinking about presenting compact bullet lists with clear headings in Chinese, using simplified characters. I should cover different training aspects like “技术要点” and “基础投篮,” keeping 4-6 bullets per section. A sample session could include details like warm-ups with specific drills aiming for high arcs. For a one-week plan, Day A might focus on quality shooting attempts, targeting 150-200 attempts with 60-100 successful makes, considering that 300-400 might be excessive. Balancing volume and quality is key.Crafting a structured shooting plan
I’m organizing a shooting practice plan with specific goals, aiming for 150-250 total shooting attempts per session. Key targets include over 70% accuracy for stationary shots and at least 60% for moving catches. The drills involve shooting from various spots while tracking metrics. Strength exercises will include squats and resistance band work, twice or thrice weekly. There will also be concise cues like "肘、眼、随手" for shooting form. I could suggest creating a weekly plan based on the user's current shooting percentage and preferences. Would that work?
以下是系统化训练法，目标是把“可重复的动作+比赛化情境+量化记录”做扎实，从而稳步提升三分命中率。
技术要点（先把动作一致性拉满）
- 稳：双脚与肩同宽，身体向投篮侧微开10–20°，重心在脚掌；接球前先到位再球到
- 直：投篮肘在球下方，食/中指分担主力，随手手腕垂坠、手指指向篮筐中心
- 高：弧线偏高更容错；以“轻擦后沿/干净入网”为目标反馈，避免平推
- 快：接球到出手0.5–0.7s，去掉多余停顿；保持固定“起球口袋”和“定点”
- 静：落地基本原地，不前仰后仰不左右漂；导向手不发力，拇指不推球
基础与进阶训练（由近到远、由慢到快）
- 近筐定型：单手近筐45–60次（不跳、只发力与弧线），再中距离同动作延伸
- 5点定点：五点各“进10球×2轮”，记录命中率；无人防守目标≥70%
- Hop 与1-2步：两种脚步各做“进25×2组”，选一套做主脚步（比赛时稳定）
- 接球出手：传球自抛或搭档，要求“球到就起、无多余调整”，做“连进5再换点”
- 变换来球：快球/偏左偏右/低高传，练“抓-转-起一气呵成”，每种各进15–20 
比赛化情境（把准星搬进比赛）
- 移位投篮：底角↔45°↔弧顶的“漂移/上提/填位”，每条线路“进10×2”
- 掩护后外弹：模拟无球掩护外弹接球三分，左右各“进20”
- 压力计分：Beat the Pro（进+1、打铁-2，先到7分换点）或3分钟计时投篮
- 疲劳命中：最后做3–4分钟连续三分，心率上来后仍要求动作完整与弧线
运球三分（如比赛会用到）
- 一拍/两拍急停三分：左右手各“进15×2”，脚步固定（1-2或小跳）
- 变向→后撤：每侧“进10–15”，强调重心先刹住再起手，不后仰漂移
量化与视频反馈
- 每次统计：各点命中率、总体命中率、接球到出手时间（可用手机慢放估计）
- 视频两机位：正后与侧面各拍5–10球，查弧线高度、肘在球下、导向手是否发力、落地是否原地
- 目标线：定点≥70%，移动接球≥60%，运球或掩护后≥50%；达标后再加对抗/速度
专项体能与灵巧（每周2–3次，20–30分钟）
- 下肢与核心：分腿蹲/硬拉变式、提踵、侧向滑步；保证腿给力弧线才稳
- 肩袖与肩胛：弹力带外旋/90-90、Y-T-W提拉，保持上肢稳定与耐受
- 手指/前臂：手指弹球、球指尖控制、腕屈伸等，提离手“干净度”
一套简洁日程样例（每次约60–75分钟）
- 热身：关节+近筐定型10分钟
- 技术主项：5点定点“进10×2轮”+脚步选择（Hop或1-2）各“进25”
- 比赛化：移位投篮“进10×2线路”+Beat the Pro一轮 
- 疲劳段：3分钟连续三分统计
- 收尾：肩袖/手腕小力量+拉伸5–8分钟
- 目标出手量：三分150–250次/次，质量优先
常见错误与快速修正
- 弧线太平：起跳时膝髋更充分，出手时“指尖向下抓框”的随手
- 导向手参与：在练习中夹纸/薄卡于双手之间防拇指推球
- 漂移与前仰：数“抓-起-落”三拍节奏，要求落点≈起点
- 接球慢：提前把脚到位，球到直接起；练“口袋固定”，减少接球后再找球
如果你告诉我你现在的定点/移动/运球三分命中率、主用脚步（Hop或1-2）、每天可练时间，我可以按你的基础给你做一周的具体量表和进阶阈值。