Basketball Workout Program — Girls

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

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

Eat meals rich in lean proteins, whole grains, and fruits/vegetables to aid muscle repair. Increase carbohydrate intake on heavy training days. Begin with 5 minutes of jumping rope, jumping

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

Start with Form Shooting (5-spot series) near the basket to perfect follow-through and balance.

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

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