Girls Basketball Workout Program May 2026

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

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

Start with Form Shooting (5-spot series) near the basket to perfect follow-through and balance. The NBA Youth Guidelines recommend that players aged

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

Military presses, rows, pull-ups, and pushups. Rotational exercises like a landmine row to press mimic functional basketball movements.

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