Girls Basketball | Workout Program

Use ladder drills or "chair cone handles" to sharpen reaction time and defensive sliding. 4. Guidelines & Recovery

Building a strong foundation helps with explosive movements and defensive stability. Girls Basketball Workout Program

Military presses, rows, pull-ups, and pushups. Rotational exercises like a landmine row to press mimic functional basketball movements. Use ladder drills or "chair cone handles" to

The NBA Youth Guidelines recommend that players aged 12–14 limit organized basketball to 10 hours per week to prevent burnout and overuse injuries. Military presses, rows, pull-ups, and pushups

Use the Mikan Drill to practice finishing around the rim with both hands and improving footwork. 2. Strength & Power (2–3 Times/Week)

A proper girls' basketball workout program balances (ball handling and shooting) with physical conditioning (strength and agility) to improve overall performance and reduce injury risk. For most youth and high school players, a schedule of three full-body workouts per week during the off-season is ideal. 1. Skill Development Drills (Daily)

Start with Form Shooting (5-spot series) near the basket to perfect follow-through and balance.