Girls Basketball Workout Program ✦ Authentic

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

While not strictly necessary, tools like a Dr. Dish shooting machine or heavy basketballs can accelerate skill gains. the "PROGRAM" Girls Basketball Workout Program

Include box jumps or lateral bounds to increase vertical leap and lateral quickness. Squats and deadlifts for power; landmine reverse lunges

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

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

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