Basketball Workout Program — Girls

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

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

Eat meals rich in lean proteins, whole grains, and fruits/vegetables to aid muscle repair. Increase carbohydrate intake on heavy training days. Use the Mikan Drill to practice finishing around

Focus on the "vital few" skills that account for the most impact on the court. Eat meals rich in lean proteins, whole grains,

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

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)

Begin with 5 minutes of jumping rope, jumping jacks, or a light jog to prepare the body.