Include box jumps or lateral bounds to increase vertical leap and lateral quickness.
Start with Form Shooting (5-spot series) near the basket to perfect follow-through and balance. Girls Basketball Workout Program
Focus on the "vital few" skills that account for the most impact on the court. Include box jumps or lateral bounds to increase
The NBA Youth Guidelines recommend that players aged 12–14 limit organized basketball to 10 hours per week to prevent burnout and overuse injuries. The NBA Youth Guidelines recommend that players aged
While not strictly necessary, tools like a Dr. Dish shooting machine or heavy basketballs can accelerate skill gains. the "PROGRAM"
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.