Girls Basketball Workout Program ◉

The NBA Youth Guidelines recommend that players aged 12–14 limit organized basketball to 10 hours per week to prevent burnout and overuse injuries.

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

Squats and deadlifts for power; landmine reverse lunges are excellent for improving change-of-direction speed. The NBA Youth Guidelines recommend that players aged

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) Strength & Power (2–3 Times/Week) Squats and deadlifts

Spend 5–10 minutes on pound dribbles, crossovers, and figure-eights to build ambidexterity.

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 sharpen reaction time and defensive sliding. 4. Guidelines & Recovery