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.

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) Girls Basketball Workout Program

Spend 5–10 minutes on pound dribbles, crossovers, and figure-eights to build ambidexterity. The NBA Youth Guidelines recommend that players aged

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

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