Girls Basketball Workout Program May 2026

Building a strong foundation helps with explosive movements and defensive stability.

Start with Form Shooting (5-spot series) near the basket to perfect follow-through and balance. 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. Building a strong foundation helps with explosive movements

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

Include box jumps or lateral bounds to increase vertical leap and lateral quickness.

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

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