HAVBEAT

球類運動

線上籃球課程教學，6+6週訓練籃球計畫，透過籃球動作拆解、科學化的方式，融合國際級教學，更精確有效的提升籃球技術，達到主宰比賽的能力，讓初學者能從暸解動作目的到安排自主菜單、有經驗的愛好者能從學習動作細節到提升實戰表現。

籃球教練Jeff | 主宰球場的攻防技術訓練

Week1：DAY 5

單元1 －問責能力

單元4 －急停腳步

Week2：DAY 2

Week5：DAY 2

Week3：DAY 5

Week6：DAY 5

Week3：實戰腳步應用、護球手結合、穩定與爆發力

Week6：DAY 2

Week4：DAY 4

Week5：DAY 5

Week2：DAY 3

Week3：DAY 2

Week1：DAY 4

Week4：DAY 5

單元7 －六週訓練規劃

Week6：DAY 3

Week2：DAY 4

Week6：DAY 4

Week6：進階實戰腳步應用、肌耐力與敏捷

Week1：基礎運球腳步動作建立、基礎肌耐力建立與協調

Week2：大腦刺激與腳步控制、核心與爆發力

Week2：DAY 5

單元3 －腳步

Week1：DAY 3

單元2 －運球

Week3：DAY 3

Week4：DAY 3

Week3：DAY 1

Week5：DAY 1

Week4：DAY 2

Week2：DAY 1

單元5 －上籃腳步

Week4：DAY 1

Week5：DAY 4

Week4：協調節奏、重心控制、敏捷與單邊穩定

Week6：DAY 1

單元6 －Pick and roll 擋拆

Week5：進階實戰腳步應用、肌力與協調

Week1：DAY 1

Week3：DAY 4

Week5：DAY 3

Week1：DAY 2

2. in&out touch cone 單邊

籃板蹲跳A

6-5 Under 下繞

1. tennis bounce cross(1)

2. drop pivot split pivot thru cross power stop

9.cross bounce split Thru drag stop cross bounce out hip switch shot 單邊

8. cross bounce pivot thru inverted bounce 單邊

7. tennis bounce double cross grab Thru

3-7 Skip and Lift 跳步

3-11 Dribble Jab 運球刺探步

4. in&out Thru touch cone

單腳肌力B

回家作業（上傳區）

3. In&out first step finish

3. thru jab 單側

5-3 First step layup 一步上籃

1. drop pivot under drag step back shot

回家作業：課程講解

2. two ball V dribble

2-4 Float 懸浮運球

7. drop pivot Thru under drag step back shot

1. In&out double cross 單邊

防守步伐A

3. middle jab hip switch first step finish 單邊

10. 3點斜陣(最後一個擺罰球線前)

4. Lift In&out power stop layup

7. cross bounce pivot thru jab power stop(show ball) pivot

6-6 Ice/blue 凍結擋拆

7-1 前言

防守步伐B

5. thru jab drag stop cross shot 單邊

4. dribble jab pivot thru step back drop pivot two step layup

1. hip switch cross 

5. bounce out hip switch cross speed stop shot 單邊

3. Double in&out + under drag foot switch

12. 3點斜陣_2

反應敏捷A

8. thru drop cross drop bounce thru thru drop two step finish 單邊

2. Double push cross(腳要動)Thru under

3-6 Split and split pivot 單分及雙分腿

3-10 Bounce 橫跳步

2. dubble In&out push cross

6-2 Soft hedge 沉退防守

3. Pivot Thru 2dribble speed stop

10. cross bounce in&out bounce step in shot 單邊

4-2 Speed stop 速度急停

5. skip drop skip split thru pivot two step layup

8. Cross bounce pivot Thru drive

2-5 Pocket 口袋運球

4. two ball ball handling (4) 單邊

5-4 Euro step layup歐洲步上籃

5. one ball in&out ,one ball jolt in&out 單邊

5-1 前言

4. bounce out hip switch euro step finish 單邊

4-4 Drag stop 拖步急停

3. one ball normal ,one ball in&out 單邊

4. Drop pivot thru 單邊

7. Cross bounce pivot Thru drive speed stop shot 單邊

核心訓練A

6. cross bounce skip split thru pivot over stop pivot

4. cross bounce in&out cross power stop 壓縮 layup

2. Pivot Thru bounce cross pivot Thru

1-2 網球

5-5 Power step Contact layup 墊步對抗

7. drop pivot split pivot thru two step layup

2-2  In and Out 運球

9. pivot thru under pivot thru drop two step finish 單邊

3. in&out bounce power stop finish 單邊

3. two ball ball handling (3) 單邊

3-1 前言

1. two ball ball handling (1) 單邊

2-6 Push cross 推球換手

1-5 腳步墊

5-2 Two step layup 兩步上籃

7. bounce cross(2)單邊

7. thru drop*3 drag stop cross shot 單邊

2. cross jab 單側

8. 3點 Z 字陣 - 快速緊湊cross bounce

1. V dribble Thru in&out cross

6. two ball V dribble jolt

核心衝刺B

7. hip switch thru under bounce first step finish 單邊

4-5 Over stop 延展急停

單腳肌力A

核心衝刺C

5. thru bounce cross cross step power stop finish 單邊

7. Thru cross bounce foot switch cross+ foot switch freestyle layup

11. 3點斜陣_1

3. tennis bounce cross touch cross

6. In&out push cross two step finish

1-3 雙球

4. one ball V dribble ,one ball in&out 單邊

田徑操B

2. two ball ball handling (2) 單邊

8. drop thru speed stop shot 單邊

5. Push cross two step layup

5. Thru under pocket cross touch cone

2. hip switch under drag bounce out

6. push cross jab under drag step back shot 單邊

田徑操A

3-9 Hip switch 轉髖

7. lift cross jab euro step 單邊

3-3 Drop 墜步

1. low dribble 單邊

1-1 前言

6. cross drop*3 power stop finish 單邊

5. two ball ball handling (5) 單邊

5. tennis Thru drab Thru

1-4 角錐

4. Thru under bounce foot switch in&out push cross

3-2 Dribble step 運球步

6. Split thru drop cross speed stop cross

10. drop in&out push cross first step finish 單邊

8. Skip drop Thru first step finish 單邊

2-3 Thru 胯下運球

4. tennis bounce cross touch cross

1. dubble In&out cross

3. Turn bounce cross jab two step layup

1. Cross jab step back shot

9. 3點 Z 字陣 - 快速緊湊 cross bounce Thru bounce

籃球胸推B

1. two ball in&out

3-8 Foot switch 腳步交替

6. tennis bounce double cross

6. drop pivot two step layup

6. Thru under foot switch 設定步伐 drag stop cross shot

6-1 前言

3-4 Inside step 內側步(橫移步)

3. pocket touch cone 單邊

1. Cross bounce cross cross bounce

9. in&out under drag step back shot

4. Thru bounce drag stop cross step back shot 單邊

2. Cross jab cross jump stop pivot layup

2-1 前言

2. tennis bounce cross(2)

2. Pivot Thru cross 單邊

4. cross jab first step finish 單邊

8. In&out 4step 2dribble speed stop cross step back shot

5. Cross bounce drive under drag foot switch step back shot

3-5 Drop pivot 後踩啟動

籃球胸推A

5. thru jab pivot thru power stop layup

5. Split Thru inside single pickup

6. Cross bounce cross cross step drag stop cross foot switch speed stop shot 單 邊