Girls Basketball Workout Program 【PROVEN】

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)

Eat meals rich in lean proteins, whole grains, and fruits/vegetables to aid muscle repair. Increase carbohydrate intake on heavy training days. Girls Basketball Workout Program

Incorporate planks and rotational twists to aid in hip dissociation and pivoting. 3. Conditioning & Agility Basketball is a game of short, explosive bursts.

Use ladder drills or "chair cone handles" to sharpen reaction time and defensive sliding. 4. Guidelines & Recovery The NBA Youth Guidelines recommend that players aged

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

Start with Form Shooting (5-spot series) near the basket to perfect follow-through and balance. Strength & Power (2–3 Times/Week) Eat meals rich

Squats and deadlifts for power; landmine reverse lunges are excellent for improving change-of-direction speed.