摘要：從基礎的熱身環節開始，高擡腿、側滑步、折返跑等一系列動作，讓學員們的肌肉逐漸升溫，關節靈活性增強，心肺功能也在這一過程中得到鍛煉。隨著訓練的深入，運球、投籃、對抗等專項練習接踵而至。運球時，手臂與手腕的協同發力，鍛煉了上肢的肌肉力量與協調性；投籃動作則對肩部、

X因素籃球特訓/教練林奕豪20250927期

X Factor Basketball Training/Coach Lin Yihao

保家護國·強身健體

籃球場上的體能淬煉

籃球，是一項對身體素質要求極高的運動。在籃球培訓的課程裏，每一次的沖刺、跳躍、變向，都是對身體機能的有力挑戰與提升。

從基礎的熱身環節開始，高擡腿、側滑步、折返跑等一系列動作，讓學員們的肌肉逐漸升溫，關節靈活性增強，心肺功能也在這一過程中得到鍛煉。隨著訓練的深入，運球、投籃、對抗等專項練習接踵而至。運球時，手臂與手腕的協同發力，鍛煉了上肢的肌肉力量與協調性；投籃動作則對肩部、背部以及核心肌群提出了要求，促使學員們不斷強化這些部位的力量，以提高投籃的穩定性與命中率。而在激烈的對抗中，學員們需要快速移動、頻繁起跳，這對下肢力量和爆發力是極大的考驗。長期的籃球訓練，能讓學員們的身體更加健壯，肌肉線條更加緊實，心肺耐力顯著提升，為保家護國儲備堅實的體能基礎。

Physical training on the basketball court

Basketball is a sport that demands a high level of physical fitness. In the course of basketball, every sprint, jump, and change of direction is a powerful challenge and improvement to the body's functions.

Starting with the basic warm-up exercises, a of actions such as high knees, side shuffles, and shuttle runs gradually raise the temperature of the trainees' muscles, enhance joint flexibility, and exercise the cardiovascular system during process. As the training deepens, specialized practices such as dribbling, shooting, and competition follow. When dribbling, the coordinated power of the arms and wrists the muscle strength and coordination of the upper limbs; shooting actions put demands on the shoulders, back, and core muscles, prompting the trainees to continuously strengthen these areas to improve stability and accuracy of shooting. In the fierce competition, the trainees need to move quickly and jump frequently, which is a great test of lower limb strength and explosiveness Long-term basketball training can make the trainees' bodies stronger, muscle lines more firm, and cardiovascular endurance significantly improved, laying a solid physical foundation for defending the country

来源：台球有料菌