Military presses, rows, pull-ups, and pushups. Rotational exercises like a landmine row to press mimic functional basketball movements.
Eat meals rich in lean proteins, whole grains, and fruits/vegetables to aid muscle repair. Increase carbohydrate intake on heavy training days.
Squats and deadlifts for power; landmine reverse lunges are excellent for improving change-of-direction speed.
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)
Use ladder drills or "chair cone handles" to sharpen reaction time and defensive sliding. 4. Guidelines & Recovery