Incorporate planks and rotational twists to aid in hip dissociation and pivoting. 3. Conditioning & Agility Basketball is a game of short, explosive bursts.
The NBA Youth Guidelines recommend that players aged 12–14 limit organized basketball to 10 hours per week to prevent burnout and overuse injuries. Girls Basketball Workout Program
Squats and deadlifts for power; landmine reverse lunges are excellent for improving change-of-direction speed. Incorporate planks and rotational twists to aid in
Use the Mikan Drill to practice finishing around the rim with both hands and improving footwork. 2. Strength & Power (2–3 Times/Week) The NBA Youth Guidelines recommend that players aged
Use ladder drills or "chair cone handles" to sharpen reaction time and defensive sliding. 4. Guidelines & Recovery
While not strictly necessary, tools like a Dr. Dish shooting machine or heavy basketballs can accelerate skill gains. the "PROGRAM"